Backstroke Version of Tempo Trainer Practice
I did portions of this practice in Backstroke today. Didn't have time for the whole thing. I want to try the parts without the TT in Backstroke too.
I doubled the distances on two of the sets.
Set #1 1 x 50 Count Strokes 32 Strokes
6 x 25 Alternate 1-Finger, Whole Hand 18-18-17 SPL for 1-Finger, 15-15-14 for Whole Hand
1 x 50 Count Strokes 31 Strokes
Set #2 10 x 50. Slow tempo 1.2-1.3-1.4-1.5 on #1-4. Increase tempo on # 5-10 1.45-1.4-1.35-1.3-1.25-1.2
I took 34 strokes @1.2, had decreased count to 28 @ 1.5 and took only 30 strokes @ 1.2 on the final 50.
Set #3 4 x 50 + 3 x 100 + 2 x 150 + 1 x 200 @ 1.25
Stroke Count was 15+16 on the 50s. I then held that pattern of 1st length at 15 and all that followed at 16 through the 150s.
What was interesting was that it got easier to maintain 16SPL the farther I swam. The main reason I could sense was that my timing on turns improved. I was turning with less effort and able to take my first stroke on the right beep more easily. I'd felt slightly rushed to break out and stroke on the beep at the beginning. Later it felt very leisurely.
As a consequence I felt so relaxed after the first 100 of the 200, that I added power/pressure to my stroke and dropped my stroke count down to 15 SPL for the last 100. That made this 200 a negative split. I saved 3 strokes x 1.25 sec (or 3.75 sec) over the first 100.
The only swim I timed was the 200. That was 3:10.
Set #4 No TT
2 rounds of 4 x 50 - 25 BK + 25 BR
I held 16 SPL swimming very easily for all 25s BK.
For BR I swam 6-7-8-9 strokes on successive 50s.
So stroke counts in each round were:
I descended 1st round 52 to 49 sec. and 2nd round 50 to 47 sec.
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Last edited by terry : 04-02-2011 at 11:12 PM.