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Old 01-23-2016
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Tuesday January 19 YMCA 25y pool
After a 15-20 minute open swim (was approx 1+wk since last practice)
16x100 FR
TT ranges 1.30 - 1.00
(First # denotes count for initial length of each repeat)
1.30 @ 12/13 spl
1.28 @ 12/13 spl
1.26 @ 12/13 spl + 1 lgth @ 14
1.24 @ 12/13 spl + 2 lgth @ 14
1.22 @ 12/13 spl + 1 lgth @ 14
I sensed that the open swim warmed me thoroughly and aided my capacity to hold a good level of efficiency. However I also felt it may tax me to maintain that level of focused swimming both physically and mentally at the onset as opposed to 'building' that focus.

Approx 1+ min rest w/ 50BK ( between repeats approx 10 sec rest; 'organic' yet mindful)

1.20 @ 13/14 spl
1.18 @ 13/14 spl
1.16 @ 13/14 + 1 lgth @ 15
1.14 @ 13/14 + 2 lgth @ 15
1.12 @ 14/15
At the last repeat of this block, I sensed oncoming 'fatigue' lightened up and focused solely on meeting the "beep" as smoothly as possible; this felt better.
Another min rest approx and approx 20 sec between repeats.

1.10 @ 14/15 spl
1.08 @ 14/15 spl + 1 lgth @ 16
1.06 @ 14/15 spl + 2 lgth @ 16
1.04 @ 14/16 spl
1.02 @ 14/16 spl + 1 lgth @ 17
1.00 @ 14/ 16 spl + 2 lgth @ 17
Throughout this block of repeats I felt a steady rise in fatigue. After the second block, felt better but knew I was 'spent' as the tempo increased and spl count became less effective; no more speed for my efforts.
Took an additional 5 sec rest until third repeat then another 10 for the remaining.

Thursday January 21 YMCA 25y pool
This exercise would make up the entire practice time.
TT ranges 1.30 - 1.00, then 1.15 - 1.05
On the first block (6) repeats were on 2:00 and subsequent blocks an additional :5 sec added ie 2:05/2:10. In the third block, the last three repeats added yet another :5 sec rest.
Two minutes separated the third and fourth blocks, where once again repeats were on 2:00.

22100 FR (again first # denotes initial length count)
1.30 @ 13 spl
1.28 @ 13 spl
1.26 @ 13/14 spl
1.24 @ 13/14 spl
1.22 @ 13/14 spl
1.20 @ 13/14 spl
1.18 @ 14/15 spl + :5 test
1.16 @ 14/15 spl
1.14 @ 14/15 spl
1.12 @ 14/15 spl
1.10 @ 14/15 spl
1.08 @ 14/15 spl + :10 rest
1.06 @ 15 spl + 1 lgth @ 16
1.04 @ 14/15/16 spl + :20 rest
1.02 @ 15/16 /17 spl
1.00 @ 15/16/17 spl

The additional rest helped me regain a sense of efficiency/ control albeit with tired muscles.

1.15 @ 15 spl
1.13 @ 14/15 spl
1.11 @ 14/16 spl
1.09 @ 14/15/16 spl
1.07 @ 14/15/16/17 spl
1.05 @ 14/15/16/17
I marked time only twice including the very last repeat and came in on my average cruise pace, one which I can/have def better(ed), but not after 21 previous repeats...
Interesting exercise to say the least.

I'm a 50 y.o. male @ 5' 8" and 173lbs

Last edited by AWP : 01-23-2016 at 08:19 PM.
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