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Old 06-22-2015
terry terry is offline
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Default Spring 2015 Training Project -- Final Baseline Test

Monday 22 June 2000y in 40 min (Project Total Training Yards: 44,000)
Tuneup
400y, Change SPL each 25 as 916-15-14-13-14-15-16. etc.)

Main Set
3 x 550 Descend on 10:00
SPL range 14 to 16

Today was the final day of my 2-month Spring Training Project. It is also the final day I will swim indoors until at least early October. This I chose this as the day to repeat the baseline test set with which I started this project. Here are results of the three times I did this baseline test.

April 20
3 x 550y on 10:00
#1 @ 1.20 Tempo Time 8:31
#2 @ 1.17 Tempo Time 8:27
#3 @ 1.15 Tempo Time 8:25
SPL range 14 to 16.
Broken 1650 = 25:23

May 2
3 x 550y on 10:00
#1 8:14 @ 1.20 Tempo
#2 8:08 @ 1.17 Tempo
#3 8:01 ! 1.15 Tempo '
Broken' 1650 = 24:23
SPL was 15, with only one length at 16.

June 22
3 x 550y on 10:00
#1 @ 14-15 SPL 8:04
#2 @ 15-16 SPL 7:46
#3 @ 16 SPL 7:45 (struggling a bit with foot cramps)
‘Broken’ 1650 Time = 23:35

Today was the first time I didn't use a Tempo Trainer on this set. Instead I set my SPL range the same it was on my initial baseline test two months ago.

My broken 1650 time today, at same range of stroke counts, was 1 min 48 sec faster than two months ago, an improvement of just over 7%.I made this improvement on a total of only 44,000 training yards, which I believe is a pretty significant payoff for rather modest training.
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Terry Laughlin
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Last edited by terry : 11-20-2015 at 12:07 AM.
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