自由泳提高 CSS (Critical Swim Speed) 的高质量练习方法

潇潇雨

一般我们会用 CSS (Critical Swim Speed) 的练法做高质量练习，再加一个长距离练习，一个技术练习，游泳状态一般一至两月就可以回来。
http://www.swimsmooth.com/training.html
大家参考一下。互相探讨！

Check out your most recent CSS Results

Critical Swim Speed (or CSS) is a measure of your lactate threshold without the need for invasive testing and is a great estimation of your swimming speed over a distance of 1000 to 1500m.

By improving your CSS pace you will swim faster and more efficiently at any distance above 400m. As such, we regularly monitor this marker with 2-3 x yearly CSS tests which involve swimmers in the squad doing a 400m and 200m Time Trial with about 5 to 8 minutes rest between each.

The calculation plots a line of regression (drop-off) in pace between the two distances and has been used in sports literature since the early 90s as a simple way of testing for the intensity at which a swimmer's physiology suddenly starts to accrue a massive amount of lactic acid. You can find out more about the CSS testing protocol here and also answers to some common queries about CSS testing here.

New Interactive CSS Tracker

Not only does version 2 let you log your training in detail but you can also track your Critical Swim Speed (CSS) over time. See your CSS dropping and you know you’re becoming a faster swimmer.

研究中。教练团队已经介入

自由泳的打腿和超直是相辅相成的基本功，一起练可以相互促进，缺一自由泳技术就如成瘸腿走路了

我的省队教练告诉我：这个是个耐力指标计算方法

一个美国朋友的说法：这是一个无氧耐力测试的方法。主要测试200，400以上运动员的速度耐力。

太专业了我的理解是游泳的能力高低与游泳时间的长短是密布可分的。

继续跟进中。

游泳健身训练达到顶峰健身？

Swim Smooth believe that every session you do should have a balance of 3 elements - technique, fitness and open water specific training. If you are swimming three times a week we suggest you hit this sort of routine:

1x Technique orientated session

1x Endurance biased session with longer steady paced swim sets

1x Quality session working on your threshold speed

意思说到了要成为勇者。一周三次达到这个要求
1.技术为导向的课程。
2.一套偏耐力的课程。
3.高质量的临界值速度

我认为自己训练到什么程度，应根据自己水平去指定训练要求，不要去追求国外的训练计划，因为水平的差异，会影响效果。个人观点。