Purpose
The CSS gives your coach a course-specific estimate of sustainable swimming pace from two maximal time trials.
WET TEST · ATHLETE TESTING OVERVIEW
What to expect from the CSS 400 and 200 Swim Test
This pool-based test page helps athletes understand the test before getting in the water. Your coach’s instructions and the facility safety plan always come first.Your test experience
You complete a maximal 400, recover as directed, and then complete a maximal 200 in the same pool course and with the same start method.
Understanding the result
Your coach combines both times to estimate speed and pace per 100. Yards and meters results stay separate. One result does not define your ability or potential.
BEFORE TEST DAY
Prepare and communicate
- Follow your normal coach, parent or guardian, and clinician guidance.
- Tell your coach about illness, injury, medication changes or a restriction before testing.
- Ask questions before the test begins and confirm that you understand the signals.
- Bring the normal equipment and hydration requested by your coach.
Want the detailed protocol?
Coaches and families can review the public test guide, formulas, scientific journal links and printable forms.
Testing is not medical care
Club testing does not diagnose health, clear you to participate or replace a healthcare professional. If you have health questions, involve your parent or guardian and qualified clinician.