Critical Swim Speed

Critical Swim Speed

 

This article remains the property of the author and can be reprinted in any format as long as full accreditation and all links inclusive of HTML are published.

Brian Fernie is an accredited Master Trainer, Triathlon Coach and is Scotland’s premier outdoor trainer.

www.tod-coaching.co.uk

 

 

 

Stroke technique
Stroke count
Aerobic conditioning
Anaerobic endurance
Land Training
Mileage in the pool
Type of stroke

Many of us have tried and died trying to swim 400m straight away, many of us have wondered what “onset blood lactic tolerance” means, as well as “swim rest” mean. Fear not, in this test, we will look at the critical swim speed test, who can do it, and what you need to do it (apart from big lungs).

The test was devised by E Ginne in 1993[i] and is used by coaches and swimmers alike to test aerobic(s) that can be maintained. From the test results, Ginne concluded that training times could be calculated and set for swimmers using his unique/specific calculations. This means that swimmers can train just below “race pace” or “lactate threshold” to give it its other name.

Who can do it?
Anyone who wishes to improve their aerobic swimming capacity

What do I need?

Pool access doesn’t matter on the size although 25m or 50m is best
Stop watch
Mate to act as lap counter
Stopwatch
Calculator

Test Criteria
Must be from a “push start”; no diving is permitted
The swimmer must be allowed to fully recover from each swim
Record the time for each swim in seconds and again in minutes (in order to compare your calculations) Calculate CSS by the approved method.

Execution of the test
· Two swims over 400m
· Two swims over 50m.

Best method is to swim 400m then rest, then again swim 50m, after a recovery period swim the test again.

Calculation method for the test
· D1 is 50m
· D2 is 400m
· T1 is time over 50m recorded in seconds
· T2 is time over 400m recorded in seconds

So effectively the calculation is this
CSS = (D2 - D1) ÷ (T2 - T1)

Example of the calculation

Flipper swims 50m in 35 seconds and 400m in 297 seconds
CSS= (400-50) / (297-31)
CSS= 350/262
CSS= 1.32metres/second

What Now?
This is where we think back to lesson 1 regarding analyses and what we require to do

· Test
· Collate
· Analyse
· Discuss
· Disseminate
· Implement (training requirements etc)

Remember the results of the test are required to be analysed but can only be compared to previous CSS tests. With the correct conditioning, training and stroke technique between the tests, an indication will be found allowing an improvement in your aerobic capacity or failings in your training regime.
After collating and analysing the test results, how can we incorporate the results into our training schedule? Well that’s the easy part. We can use the results to determine our training times.

 

 

 

This test will enable you to improve your aerobic fitness and incorporate the results into your training programme. Remember, tests should always be conducted as close as possible to the previous test and over testing can give poor results. Every 6 weeks is enough to test whether your programme and training is progressing or not.

[i] Ginne, E. “The application of the critical power test to swimming and swim training programmes” (1993) National Sports Research Centre.
[ii] Brainmac Internet
[iii] Ginne, E. “Critical speed and training intensities for swimming” (1993) Australian Sports Commission.

 

 

 

 

 

 

Speed/ Stamina Endurance

Speed/ Stamina Endurance

 

 

As a boxer or fighter you know how hard it is to continually pound the tarmac mile after mile hour after hour, sometimes with your trainer alongside shouting in your ear, other times all alone just putting in the miles.

 

It doesn’t have to be that way smaller bouts of high intensity training can and will improve your speed and stamina endurance.

 

Don’t get me wrong there is a lot of advantages for lengthy road sessions with and without weight, and the following workouts can and will improve your stamina, both in speed and endurance and be a welcome addition to any programme and also aid you mentally as your brain wont switch off thinking about the hours and miles.

 

The workouts below start at the basic level before progressing to an intermediate level, these workouts have all been tested and are achievable being adapted from military tests.

 

 

Basic Fitness Test

Find a relatively flat route 1.5 miles in distance.

First 1.5 mile 14 minutes

Second 1.5 mile maximum effort

 

The first part of the test is to gently run and walk the route reaching the end in thirteen minutes; you then have one minute rest, before running back to the start as fast you can timings are as below dependant on your age group.

 

Age	16- 30	30-34	35-39	40-45
Advanced	8m 15sec	8m 30sec	9m	9m 15s
Intermediate	8.16-9-45	8.31-10.10	9.01-10.40	9.16-11.05
Standard	9.46-10.30	10.11-11.00	10.41-11.30	11.06-12.00
Poor	11.16+	11.51+	12.21+	12.56+

 

 

 

 

2 Miler

 

 This is the start of the weighted runs; the test is normally performed in boots with a weighted pack of 45lbs. This is not a run but a fast paced speed march (walk) the aim is to complete the two miles in or around sixteen minutes. At no point should an individual run.

 

 

 

 

 

 

 

3 Miler

 

This is a run and is over a 3 mile course the equipment required is as above and the course is required to be completed in 33 minutes

 

 

 

6 Miler

 

This is a weighted run/speed march with the same equipment as above and is conducted over a six mile course, timings can vary in the military owing to selection criteria, but you should aim to complete the route in around an hour.

 

 

 

8 Miler

 

An 8 mile course, the same equipment as before this test is normally at its standard level to be completed in 2 hours. The timings can and have been varied owing to different selection criteria for various units and courses within the Army.

I have included some alternative times below

 

 

1hr - Elite

1hr 15 minutes- Advanced

1hr 30 minutes- Intermediate

2 hrs —Standard

 

 

 

Now you have some alternative sessions for your programmes, these sessions will cut down on some of the mileage allowing you to concentrate on other aspects of your training and you will hopefully see an improvement in your speed and endurance.

 

 

 

 

 

 

Brian Fernie is a Master Trainer and founder and director of www.tod-coaching.co.uk Scotland’s Premier Personal Training Company. He served with both the army and police service and has a varied background in sports from martial arts to triathlon.

 

You have permission to use this article in its entirety as long as all clickable hyperlinks and accreditation are iven to the author.

Execution of an Exercise

BLABTT

 

Ever wondered how as a personal trainer, fitness instructor or sports coach how a technique or explanation could be simplified so that a client or athlete will remember key points of the exercise.

 

Much has been written over the years on technique, tempo, best use of an exercise; no articles have pieced these all together and made it easy to understand the execution of an exercise.

 

The old adages of KISS (keep it simple stupid) and EDIPP (Explain, demonstrate, imitate, practice) do hold true and in fact BLABTT was an element within the EDIPP Principal lecture on, Should personal trainers touch their clients?

 

The delivery of an exercise has to be covered from both points of view that of the trainer and that of the client.

 

Trainers need to understand that clients will listen to their every word and pick up on everything the say and relay, whether it be right or wrong in relation to all fitness matters.

 

Clients need to be confident and ask when they are not sure or need to confirm a specific point.

 

Exercises need to be broken down into six easy steps which trainer and client alike will remember (client) and manage (Trainer).

 

 

BLABTT

This should be used in conjunction with EDIPP.

Remember this method does not just lend itself just to weight training, it can equally be used for running, cycling, plyometrics, body weight, dynamic/static stretching.

 

B-Body- cover the position of the body, where it should be in relation to the exercise being conducted and how it should be held through out the execution of the said exercise. Contraindications should also be covered as well as bad technique corrected.

 

L-Legs- again explain the position of the legs and how they perform during the exercise and muscles targeted if the exercise is targeting the legs, again coaching points should be covered.

 

A-Arms- Simply put, where, what and how in relation to position, muscles targeted, covering coaching points and technique.

 

 

B-Breathing- this is sometimes a difficult thing for clients to master, everyone knows breathing is a normal function that happens naturally; but give someone a bit of weight or place them under some form of pressure or exertion then breathing goes to pot, it gets faster, slower or they go hypoxic, hold their breath, clients need to have proper technique explained to them and how they should breath during the eccentric, concentric and isometric phases of any exercise.

 

T-Tempo- Most people just lift weights as fast as they can without proper technique or thought to what they are actually doing. Clients need to be educated in relation to the benefits of tempo and how and when to use various options.

 

T-Technique- this is the final phase where everything comes together. This is where coaching points need to be re emphasised and a final demonstration given.

 

 

 

The above may sound exhaustive and long winded, but by using this simple procedure when dealing with the execution of an exercise or method, you will ensure that you get the fundamental basics right from the start.

By getting them right you will see greater rewards as the client progresses with you.

 

 

 

You have permission to publish this article as long as it is used in its entirety and full accreditation is given to the author and all hyperlinks are used.

 

Author; Brian Fernie Dip PT, FIOS, CMT

 www.tod-coaching.co.uk

 www.teamtod.co.uk