CSS Paddles Power Swim: 2200m Strength Session

Session Overview

This 2200m pool session combines CSS (Critical Swim Speed) pace work with swim paddles to develop both your aerobic threshold and upper-body pulling power. By adding paddles to CSS intervals, you’ll build the catch and pull mechanics that translate directly to faster open water splits with less energy expenditure.

What You’ll Need

  • Swim paddles (medium size recommended)
  • Pull buoy (optional but recommended)
  • Pace clock or swimming watch
  • Fins for warm-up (optional)

Warm-Up (10 minutes)

Swim 300m easy freestyle at RPE 3–4, breathing every 3 strokes. After 200m add 4 × 25m kick-only focusing on a compact hip-driven kick. Finish with 2 × 25m at CSS pace without paddles to prime your feel for the water.

Main Set

This set progresses from building sets to CSS-targeted intervals with paddles. Rest intervals are short to keep heart rate elevated and maximise the aerobic stimulus. Aim to hold the same split on every CSS rep — consistency matters more than outright pace.

  • 4 × 100m build (first 50m easy, second 50m CSS pace) — 20 sec rest each
  • 2 × 300m with paddles at CSS pace — 45 sec rest each
  • 6 × 100m with paddles at CSS pace — 20 sec rest each
  • 4 × 50m with paddles, descending pace (aim for sprint on rep 4) — 30 sec rest each

Cool-Down (5 minutes)

Swim 200m easy backstroke or relaxed freestyle at RPE 2. Remove paddles and focus on long, relaxed strokes — let your hips rotate freely and your arms recover with full extension each stroke.

Coaching Notes

  • If you don’t know your CSS pace, swim a 400m time trial and a 200m time trial — CSS per 100m = (400m time minus 200m time) divided by 2.
  • Use paddles one size smaller than you think — oversized paddles strain the shoulder and reinforce a weak catch.
  • Focus on a high-elbow, early catch position rather than simply pulling harder.
  • Make it easier: drop paddles on the 300m reps and focus on pace alone. Make it harder: add a pull buoy alongside the paddles.
  • Target RPE 7–8 on CSS intervals, RPE 9–10 on the final 50m sprints.

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.