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Old 09-04-2016
terry terry is offline
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Join Date: Apr 2008
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Default Terry's Vibrant Health Practice-3200M Pool and Lake

I'm changing the heading of my blog (formerly Zero Cancer Swimming) to the affirmation Vibrant Health Swimming (or maybe Health and Vitality Swimming). I'm using that header for the first time in 'print' today.

Sunday 4 September 2000LCM at Ulster County Pool
My Labor Day weekend goal is to swim twice each day over the 3-day weekend, once in the county 50m pool and once in open water. Today is day 2. This was most definitely my strongest pool practice of the summer, performance wise.

Tuneup 400m continuous. I held a consistent 41 SPL at super-gentle pace. Very pleased with that SL and with the consistency

Tempo Pyramid
Yesterday my entire main set was a 1600m Tempo Pyramid, starting at 1.14 and finishing at 1.06. Today I wanted to start at a faster tempo and see if I could maintain same range of SPL. And I did a shorter set (800m) as a preliminary to my main set.
I started at Tempo of 1.10 sec and 44SPL. I slowed by .02 to 1.20 sec, improving to 41SPL. Then I increased tempo by .01 sec returning to 1.10 sec at 42 strokes, a savings of 2 strokes and 2.2 sec.
59m pace at 42 strokes and 1.1 was 49.5 sec. RPE was 3/5.

Main Set SPL + Time set of 4 x 200 on 4:30 interval
My plan was to take 40-41 SPL on 1st 200, and increase by 1SPL each 200. I
Also I swam this way
1st 200 Cruise (2/5 RPE) Time = 3:53
2nd 200 [150 Cruise 50 Brisk (3/5 RPE0] Time = 3:47
3rd 200 [100 Cruise, 100 Brisk] Time = 3:42
4th 200 [50 Cruise, 150 Brisk] Time = 3:37

Late Afternoon 1200m Gentle and Perfect at Lake Minnewaska
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story

Last edited by terry : 09-06-2016 at 12:19 AM.
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