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Swim Analysis

Master Swim Technique and Dial In Your Pace with Precision CSS Testing

Stop guessing your pool pace. Combine high-definition stroke video analysis with the gold-standard 400m/200m Critical Swim Speed test to refine your technique and set exact training zones.


Swimming is the most technically demanding discipline in multisport and endurance endurance sports. Moving fast through the water isn't just about fitness—it’s about minimizing drag and sustaining an efficient stroke rate.

Our dual Swim Analysis & Critical Swim Speed (CSS) assessment combines multi-angle video breakdown with a structured 400m/200m time-trial protocol. Together, they pinpoint mechanical flaws in your stroke and establish your CSS—the theoretical threshold pace you can sustain without early fatigue.

Why This Test Matters

Training in the pool without knowing your CSS pace often results in swimming every set at the exact same "comfortable" intensity, leading to stagnant performance and poor pacing on race day.

Targeted Pool Pace Zones:

Establish precise CSS-based target times per 100m for threshold sets, endurance swims, and high-intensity interval workouts.

Identify Drag and Efficiency Leaks:

Discover hidden stroke flaws—such as drop hip, cross-over, or improper catch—that create unnecessary water resistance.

Race-Day Pacing Confidence:

Know your sustainable pace for non-drafting or open-water triathlon swims to prevent blowing up early in the race.

How the Test is Performed

The session is conducted in a pool environment:

Part 1: High-Definition Video Stroke Analysis

Multi-Angle Recording:

High-frame-rate video capture from both above and below the surface (front, side, and underwater stroke phases).

Technical Breakdown:

Detailed evaluation of body position, head alignment, hand entry, catch & pull mechanics, rotation, and kick timing.

Part 2: The 400m / 200m CSS Protocol

Structured Warm-Up:

Progressive swim protocol with dynamic activation and short build efforts to prepare for maximal efforts.

400-Meter Maximal Effort:

A timed, all-out 400m swim effort focusing on pacing and recording time and stroke metrics.

Active Recovery:

Controlled active recovery swim to allow complete metabolic rest before the next effort.

200-Meter Maximal Effort:

A timed, all-out 200m swim effort.

CSS Calculation:

Using the time differential between your 400m and 200m efforts, we compute your exact Critical Swim Speed pace per 100m.

Equipment Used

High-Definition Underwater & Above-Water Cameras:

High-fps action capture cameras to analyze stroke mechanics frame-by-frame beneath the surface.

Sport watch:

Precise timing for 400m/200m split calculations and stroke-rate profiling, distance-per-stroke (DPS) and other swim dynamics metrics.

Who Needs It

Triathletes & Open Water Swimmers aiming to improve stroke economy, maintain sustainable pacing, and save energy for the bike and run.

Swimmers Facing Performance Plateaus who need precise training zones instead of swimming static paces during workouts.

Athletes Wanting Visual Feedback to see exactly what their stroke looks like underwater and correct technical mistakes.

Benefits

Exact CSS Target Paces: Personalized pace zones (per 100m) for training and racing.

Video Analysis Report: Visual breakdown highlighting your top 3 mechanical priorities and visual entry/catch corrections.

Custom Drill Set: Specific corrective drills tailored directly to your technical flaws to practice in your daily workouts.

Ready to Swim Faster and More Efficiently?

Schedule a free 30-minute consultation to explore how a Swim Analysis can remove the guesswork from your stroke mechanics and pacing strategy in the water.