BEST USED FOR
WET TEST · TEAMGOLDUSA SWIMMING PERFORMANCE
CSS 400 and 200 Swim Test
The CSS 400/200 test combines two maximal time trials to estimate a swimmer’s course-specific critical swim speed. Both swims must use the same pool course, start method and timing method.PRIMARY OUTPUT
What it measures
A critical swim speed estimate derived from maximal 400 and 200 time trials in the same pool course.IMPORTANT LIMIT
What it does not measure
A universal threshold, direct lactate measurement, medical clearance or a result that transfers unchanged between yards and meters.COACH PROTOCOL AT A GLANCE
How to administer the CSS
- Confirm eligibility and complete a standardized warm-up.
- Swim a maximal 400 and record the time in seconds.
- Provide the prescribed full recovery and document its duration.
- Swim a maximal 200 using the same course, start and timing method.
- Apply the speed formula, convert to pace per 100 and record conditions.
PRINTABLE COACH FORMS
Download the standardized materials
The complete packet includes the TEAMGOLDUSA USA1 cover sheet, protocol, multi-athlete recording page and supporting medical and research context.COMMON QUESTIONS
CSS test FAQ
What is the CSS 400/200 formula?
Subtract 200 from 400, then divide by the 400 time minus the 200 time after converting both times to seconds.
Should the 400 or 200 be swum first?
Use the order specified in the TEAMGOLDUSA packet and keep the order and recovery consistent on retest.
Is CSS the same in a yards pool and a meters pool?
No. CSS is course-specific, so results from SCY, SCM and LCM must be labeled and compared separately.
SCIENTIFIC JOURNALS AND FURTHER RESEARCH
Evidence supporting this test
Open a DOI link to reach the journal record or publisher page. Read the complete packet for interpretation limits.- Wakayoshi et al. — Critical Velocity as an Index of Swimming Performance (1992)European Journal of Applied Physiology · DOI link ↗
- Dekerle et al. — Critical Swimming Speed and Maximal Lactate Steady State (2005)International Journal of Sports Medicine · DOI link ↗
- Jones et al. — The Maximal Metabolic Steady State (2019)Physiological Reports · DOI link ↗
Safety and medical boundary
Performance testing is not a medical examination, diagnosis or clearance to participate. Stop for distress or concerning symptoms, follow individual restrictions and the facility emergency action plan, and refer health questions to a parent or guardian and qualified healthcare professional.