I wanted to try this set because I struggle with counting my strokes and don't feel comfortable using the tempo trainer yet. I swim in a 50 meter pool and did 2 lengths at each tempo. My results:
I usually have trouble keeping a focal thought and trying to count at the same time. I used just one stroke thought through the whole set and that was feeling support of the water in my armpit. Because it was so slow it wasn't hard to keep track of my counts. Some lengths I counted my kick, sometimes hips, sometimes arms. The 2.0 was really hard for me and I felt really off balance. Until today I have never had fewer than 39 SPL in a 50 meter pool. Terry, I like your idea of repeating this set once a week. Thanks - it was fun!
To my knowledge, you're the first person, other than Shinji, to have reported a 9-stroke 25m lap. Congratulations.
Last week, during my visit to Tokyo, I did a series of 25s as follows
2 x 25 each at
This was the first time I'd tried down-up-down-up-down.
I went down by 5 intervals of .01, but only up by 4 intervals, so the slowest and fastest tempos got progressively faster.
One effect that was good was that my lowest SPL, which was 11, I achieved first at 1.7, then at 1.6 in the 3rd round, then at 1.5 in the 5th round.
What I've always liked most about Tempo Trainer sets is seeing how rapidly the nervous system adapts.
Terry, I will play with your down-up-down-up-down variant some day to see what happens. It sounds interesting.
Yesterday I repeated the previous series with step of 0.2. I don't know if the larger step or that I had a little lack of time, that I didn't really got to 9 today. I ended up at something a little bit more than 9 but not really 10.
1.4 13, 12
1.6 12, 12
1.8 11, 11
2.0 10-, 9+
1.8 10, 10
1.6 11, 11
1.4 12, 12
1.2 12, 12
I will arrange for filming of my stroke doing this, because I am very curious how it looks. I am even more curious of how it looks with higher tempos. I also did a suite inspired by Lennart Larsson in another thread on Kicking and sprinting:
I describe my feelings there.
I also did some one arm swim, this time with 2-beat kick and it worked well. So far I have done it with flutter kick except for the very first time when I followed the self coach lessons DVD. As I recall it from the DVD it was 2-beat kick which resulted that I almost drowned doing it. It was a real relief when I watched the DVD and saw that Terry used flutter kick. :-)
It's been two weeks I'm doing this set, and I'm still improving. My results (in color) are here:
I tried to increase the SPL range to reach 1.0 to see when and how my SPL explodes. Then I decided, in the idea of not practicing struggle, to avoid 18 SPL and higher.
I must say 1.0 SPL feel really (too) fast. Does anyone feel comfortable at this speed? For me 1.3-1.4 is the maximum I fell not rushing.
I must say the 2.0 SPL allows to feel the water variation in my grip. That became my new palyground for experimentation.
I also noticed that without TT, I can't reach 15 SPL or less easily. This is my new area for improvement.
Looking back over my old notes, I used to require 17 strokes to cross 25 yards at the beginning of this pyramid set, but now I only need 16. 3-beep pushoff:
This is my first post here on TI. I've been swimming with a masters program since December 2003. When I started, I could barely get across the pool, and I think my stroke count was about 24. I've been aware of TI for at least a few years and have dabbled with it on and off. A couple months ago, I decided to dedicate myself to it for a few months and see where it takes me. It has completely revolutionized my stroke.
Before a couple months ago, I would swim long distances with 17-20 SPL at about 1:32/100yd pace. Now, I am able to swim at about 15-17 SPL at about the same pace with much less effort.
All the following are with a 3 beep pushoff.
Here are the results of this drill:
1.9 12 very wobbly
2.0 12 very, very wobbly. over-rotated during two strokes.
1.9 12 very wobbly but less than the first 1.9
1.6 12 one spl better
I decided to continue increasing the tempo to see what would happen.
0.8 17 felt very rushed. never got into a good rhthym.
I did some skate and spear switch drills to try to improve on my balance and started back at 2.0.
2.0 11 still wobbly but much better than the first time around.
1.5 12 one spl better than the first go.
1.4 13 one spl better than the first go.
This was an excellent exercise from a couple perspectives. First, as evidenced by the SPL improvements, there is immense learning at the slower tempos. Second, it is great feedback that I was not as balanced as I thought I was. This prompted me to focus on my spear drills more. It added focus and added awareness to the (25 skate + 25 2 pause spear + 25 continuous spear + 25 swim) drills that followed. On the swims, I set the TT to 1.3 and all were at 14 SPL which is excellent for me.
I am going to try this repeatedly and until I do not see improvement.
If anybody can shed some light on why there is only a 1 SPL difference between my 1.5 and 2.0 tempo, I would appreciate it.
Asymmetric Tempo Pyramid
Here is my practice from this morning at Coronado (CA) Municipal Pool (50m)
50 - 100 - 150 - 200 FR. Between each 50 BK
I swam this with Balance thoughts/sensations and soft hands. Maintained 35-36 SPL on FR and 39-40 SPL on BK
11 x 100 FR, changing tempo and counting strokes on each.
This was a first-time set which I think I'll call Asymmetrical Tempo Pyramid since I slowed tempo by .1 sec, then increased it again by smaller increments - .05, then .02. This was my favorite version so far of slower-faster tempo practice.
My plan was to make this an 'open set' in which # of repeats would be determined by what happened with SPL and Tempo.
#1 @1.10 & 80 strokes
#2 @1.20 & 75 strokes
#3 @1.30 & 70 strokes
Having taken off 10 strokes (increased efficiency over 10%) I decided to reverse tempo but by the smaller increment of .05 sec/100
#4 to 7 @1.25-1.20-1.15-1.10.
Stroke count was 76 when I returned to my original temp of 1.10 - meaning my time was 4.4 sec faster. Since I was still below my original stroke count of 80 I decided to continue increasing tempo to find out how far below 1.10 I could get before I returned to original stroke count of 80. But I reduced increment still more to .02.
#8-11 @1.08-1.06-1.04-1.02 I finally returned to 80 strokes @ 1.02.
How much faster did I swam an 80-stroke 100 @ 1.02 than @ 1.10?
80 strokes x .08 sec = 6.4 sec faster.
If I held this improved pace for 1500m that would result in an improvement of 1min 36sec despite not trying to swim faster.
That's why I like the magic of 'speed math' and favor neurally-specific, over aerobically-generic, training.
Hi. The first time I did this set last week I inadvertently did it backwards:) I have done it a few times correctly since at slightly different starting points. Here are my results:
Last week I tried it starting at 1.4 and the results were:
This morning I started at 1.6 and the results were:
The plus means I had to glide a bit into the wall because I was too close for another stroke but not quite hitting the wall at the lower stroke count. There was some improvement on the way back up compared to coming down in both sets. Obviously I performed better today than the prior attempt last week. This may have been the result of where I placed the set within my workout. This mornings was done before my main set whereas last weeks was done after. So I think fatigue played a part on reduced performance in the first attempt vs the second one.
So I did just that today. I forgot some of the numbers except that which is shown here
1.6 13 Wow! It worked. I actually took a stroke off.
I decided to keep going down for the Hell of it.
Finally at 1.0, it was 17 strokes.
I am going to do this again. I must admit, 1.6 was easy and glorious. It was an absolute pleasure to swim at this rate even though I wasn't going very fast.
I'm glad to see more of you trying this set. When I first posted this set I suggested first slowing tempo by one-tenth, then speeding it again by the same interval.
Later I suggested doing an asymmetric version. Slow tempo by .1, then return to your starting point by .05 instead. I found I got better results this way. Letting my nervous system adapt to increasing tempo in smaller increments seems to help me maintain Stroke Length better.
If you've already tried it as a series of 25s, try it with 50s instead.
For a set of 10 x 50, you can slow tempo over the first 4, then return to your starting point over the next 6.
If you're successful at finishing the set at a lower count than you started, try again a few days or a week later, but start the set at a tempo .05 faster.
Can you hold the same SPL range as previously? If no, keep that range for your next go. If yes, start lower again on your next go.
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