Originally Posted by ames
For me, this exercise taught me that I didn't have to think so hard about high elbows or try to grab the water. As I slowed down and focused on hitting the beeps, my muscles automatically adjusted and I became more efficient. Then, when I started picking up the pace, that streamlined, efficient feeling was still fresh in my "muscle memory" and it carried into the faster tempo.
At this point, I am not really concerned with going faster,
You totally grasp the value of this practice. It greatly increases the likelihood that the improvement - then retention - of efficiency will be a natural process, one done far more by feel than thought.
And though you weren't concerned with going faster, in fact that was precisely the outcome. A 15-SPL lap at 1.5 is 1.5 sec faster than a 16-spl lap.
The best kind of speed is that which comes without 'trying.'