Swim Set Builder

This builder converts CSS (see the Wakayoshi et al. 1992 critical swim speed model) into concrete workouts for four training goals: sets near CSS accumulate time close to critical speed to raise the aerobic ceiling; VO2 sets are slightly faster with longer rest to stimulate maximal oxygen uptake; sprint sets emphasize high speed with full recovery, not fatigue stacking — a "sprint" done tired trains a slower neuromuscular pattern, not your real top speed. Retest CSS every 4-6 weeks with the Critical Speed Test; the number should drop naturally as you improve.

Sources: Wakayoshi et al. 1992, Eur J Appl Physiol