Terry, I am looking forward to trying that set, and playing around with the adaptation process. As someone who balances training with a swim club where most of the members have that old-school mentality and the TI way of mindful swimming, I am happy to see several of my team mates investing in tempo trainers. This morning, we did the following:
1. 3 x 300 swim/kick/pull continuous - during the swim I usually have 1 particular focus, today it was concentrating on rotating fully on both sides while taking long strokes, the kick was a lot of underwater dolphin concentrating on the joy of streamlined upper body and varying the undulation, the pull was alternating free and breast, concentrating on piercing through the water.
2. main set 3 x [3 x 200m @ 4min 1 easy, 1 med., 1 hard], keep SPL at 15 throughout
set 1, using a TT 1st 200 at SR 1.08 time 2:48, 2nd 200 at SR 1:04 time 2:38, 3rd 200 at SR 1:00 time 2:35
set 2, pulled set, no TT times were 2:48, 2:36, 2:29
set 3 also pulled only used TT on 2nd 200 at SR 1:05 times were 2:48, 2:33,2:27
I feel it is important to do my fastest swims without the TT as I shall conciously vary my SR throughout the swim - my focus on the hard swims is to take two fast strokes into the turn with a long deep streamlined pushoff, 1 dolphin kick and then 3 fast strokes off the break and develop into "easy speed"
3. As sommelier of a restaurant, I was on my feet for about 12 hours the day before so instead of finishing with a kicking set with the others, I did one of my favourite sets that I learned from you: 4 x 25, 3 x 50, 2 x 75, 1 x 100 trying to maintain an SPL of 12/13, focus on catch
4. Finished with a favourite aerobic set:
7 x 50 @ 1min, start with 8 breaths for the 2 lengths and reduce each successive 50 by 1 breath until only taking 2 breaths on last 50
1 min rest
1 x 50 only 1 breath try and swim under 35 sec.
Thanks as always for your inspiration.