xand wrote:Guys I appreciate the discussion, but I don't feel my original question was answered so can anyone please help me with that?
Hi xand, since no SS coach has answered, here is my interpretation: I prefer numbers over labels but yes, I'd say what you read is quite spot on for a distance swimmer (NOT for a sprinter) who does CSS training on regular basis:
Easy = CSS + :15 per 100m
Steady = CSS + :10 per 100m
Moderate = CSS + :05 per 100m
Fast = CSS
Very Fast = CSS - :05 per 100m
CSS - 5s/100m is a pace you're supposed to hold for a fast 400m, so it's "very fast" but indeed not your 100m PB pace. I practice CSS training on regular basis and I can say that these numbers and labels apply pretty well on me.
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