How do you measure intensity? So many coaches use so many different methods, power, Heart Rate (HR), three zones, five zones, seven zones?? I’ve been planning a series of weekly articles for over a year now, looking at what different coaches prescribe (or used to prescribe) and why. This article is part of a series that is exploring how other coaches determine intensity, using Paul Newsome & Adam Young’s Swim Smooth book as the primary reference.
The previous article can be read here.
Swim Smooth is an innovative swimming coaching company devoted to all levels of swimmers and triathlete. Swim Smooth was founded by Paul Newsome and Adam Young.
Swim Smooth uses five pace zones that can be extrapolated depending on the distance of the rep:
| Distance | Pace |
| 1,000m | CSS pace + 10s per 100m |
| 800m | CSS pace + 8s per 100m |
| 600m | CSS pace + 6s per 100m |
| 400m | CSS pace + 4s per 100m |
| 200m | CSS pace + 2s per 100m |
The paces are all based off the CSS pace that is determined through a simple session that times you over both 400m and 200m. I use the same test but refer to it as your T-Time instead of CSS, both terms can be used interchangeably.
Here is how I manage Intensity for swimming:
Transform your technique in the water and become a better swimmer with this remarkable new approach to freestyle swimming, suitable for all levels – beginner, intermediate and advanced, as well as swimming coaches. Aimed at both fitness and competitive swimmers, it explains what makes a successful stroke and how to develop your own swimming style.
The Swim Smooth approach, developed by consultants to the gold medal winning British Triathlon team, helps you identify the strengths and weaknesses of your stroke and provides drill and training tips to make the most of your time in the water. It accepts differences in individual swimmers and shows you how to understand the fundamentals of swimming to find a style that works for you. Technique, fitness training, racing skills and open water swimming are all covered, with photographs and 3D graphics helping you to put theory into practice.
Swim efficiently. Swim fast. Swim Smooth.