The CSS Swim Plan
The iSwimBand six-week plan built on your critical swim speed: the pace every set should be swum at, and the send-off to swim it on
An interval set builder turns a target pace into send-off times. It is only as good as the pace you give it, and a guessed pace makes every set too easy or too hard. The CSS Swim Plan replaces the guess with a test. Part 1 takes a 400 and a 200 time trial to find your critical swim speed (the worked swimmer's 7:20 and 3:30 give 1:55 per 100 m), turns it into five training paces, and shows how to swim on the pace clock. Part 2 is six weeks of two sessions each, with warm-up, drills, a main set at a tested pace and its send-off, an easier fourth week, and a retest at the end. For pool swimmers, masters and triathletes; not medical advice. Swim where a lifeguard is on duty and never practise breath-holding. With your purchase comes a personalised sheet with your paces and every send-off for six weeks.
What’s inside
- The CSS test: a 400 and a 200
- Five training paces from one anchor
- Reading the pace clock
- Six weeks of sessions, two a week
- An easier fourth week
- The retest
- Session log, pace table and send-off sheet
- Bonuses: a quickstart, the drill page and a pool safety card
- A personalised sheet: your paces and every send-off
Run one of the free calculators first and buy from that page, and this sheet is computed from your own figures. Buy from here and the pack still arrives complete — the sheet simply has no numbers of yours to work from yet.
14-day refund, no questions asked. If the pack is not what you needed, email support@graburl.com and we refund you in full — you do not have to justify it or delete the file. Full policy.
$19.00 including any taxes · PDF, 27 pages · instant download, link valid 7 days and 5 downloads.
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