☯️ Red Mist vs. CSS Training — Why Both Are Vital

Endurance and threshold training: The yin and yang of swim performance.

Hey Swimmers

Every swimmer reaches a point where they plateau. You’re working hard, logging the laps, but something feels like it’s missing. That’s where structured training — specifically CSS (threshold) and Red Mist sessions — comes in. Let’s dive into the benefits of both and why they’re essential for any swimmer looking to improve.

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What Is CSS Training?

CSS (Critical Swim Speed) is the pace just below your anaerobic threshold. It’s the fastest sustainable speed you can hold for a long period of time. This type of training is all about building your aerobic engine and improving efficiency.

Key Benefits Of CSS Training:

• Improves your ability to hold race pace for longer.

• Teaches you how to swim just hard enough without burning out.

• Builds endurance while maintaining good technique under fatigue.

Example CSS Set:

• 10 x 100m at CSS pace, with 10-15 seconds rest.

• Maintain consistent pacing for each interval.

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What Are Red Mist Sessions?

The anticipation before a Red Mist Session is palpable - as serious as these swimmers in the Swim Smooth Auckland Squad look, they know the value and motivation of tackling one of these sessions with others!

Red Mist sessions are longer, more challenging sets designed to push your mental and physical endurance to the limit. The focus is on consistency over big distances. These sessions mimic the demands of open water or marathon swims where fatigue management and mental toughness are key.

Key Benefits Of Red Mist Training:

• Builds mental resilience to power through long swims.

• Develops aerobic fitness for sustained effort.

• Prepares you to hold technique and pacing over race distances.

Example Red Mist Set:

• 6 x 400m with 30 seconds rest, holding about CSS +3 to 4 seconds per 100m pace.

• Focus on staying mentally engaged and technique sharp.

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Why Do Both?

There must be something in the water - Red Mist and CSS sessions are our most popular of the week here in Perth!

Think of CSS and Red Mist as two sides of the same coin. CSS improves your pace and aerobic threshold, while Red Mist prepares you to hold that pace for the long haul. Together, they:

1. Build endurance without sacrificing technique.

2. Improve pacing discipline and mental strength.

3. Mimic the demands of real-world open water and triathlon swims.

Tip: Add one CSS and one Red Mist session to your weekly training plan. You’ll find your threshold pace improving and your ability to swim longer distances more comfortably skyrocketing.

Structured training doesn’t just make you fitter—it makes you smarter and tougher. Both sessions have their place, so embrace the challenge and watch your swimming transform!

Further Development: Explore CSS and Red Mist plans in the Swim Smooth GURU, complete with pace calculators and full workout breakdowns.