View Single Post
  #38  
Old 12-10-2015
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default 3 Broken 100s -- More Consistent and Faster than last week

Wed 9 December 1200y in 30 min.
My mid-day practice at SUNY was actually my 2nd swim of the day--a rarity this time of year. From 7:30-9 am I took two clients of our home Swim Studio to Bard College for a guided practice following two days of instruction in our Endless Pool. I swam with them for most of the 90 minutes. I did mostly 25y repeats and a few 50s. All at super-easy pace and my best form. The effect of this intensive skill work was shown in one of my 50s when I swam it in 24 strokes--the first time in several years I'd swum 50 yards in that few strokes.

Now on to my regular practice. Starting with last week, every Wed that I can I'll swim a series of fast--but efficient--25y repeats as speed training, which I hope will allow me to swim 1:06 or faster for 100y free by next April. That would be an Adirondack Masters 65-69 record for 100 FR. Also my best time in 10 years!

Tuneup Series
5 x 100 FR on 1:45. Hold constant stroke count (14+15+15+16) and descend.
Starting with featherlight pressure and gradually increasing the firmness of my stroke I descended from 1:35 to 1:26. Felt fantastic.

4 x 50 BK on 1:10 Hold constant stroke count (15+16) and descend.
My times improved from :52 to :49. Felt as if my coordination could have been better.

4 x 50 FR on 1:00 Recovery pace. I held stroke count at 13+13 SPL and went :45-:45-:45-:44 sec

Main Set
3 x 'Broken' 100 FR (4 x 25 on :10 rest). Between 100s, swim EZ 50 BK for recovery
1:10-1:09-1:08 at 16+17+17+17 SPL on all three.
I held 16 to 17 strokes
These were better and much more consistent than last week. Measurable progress in just my 2nd time doing this set.
__________________
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote