Asymmetric Tempo Pyramid
Here is my practice from this morning at Coronado (CA) Municipal Pool (50m)
50 - 100 - 150 - 200 FR. Between each 50 BK
I swam this with Balance thoughts/sensations and soft hands. Maintained 35-36 SPL on FR and 39-40 SPL on BK
11 x 100 FR, changing tempo and counting strokes on each.
This was a first-time set which I think I'll call Asymmetrical Tempo Pyramid since I slowed tempo by .1 sec, then increased it again by smaller increments - .05, then .02. This was my favorite version so far of slower-faster tempo practice.
My plan was to make this an 'open set' in which # of repeats would be determined by what happened with SPL and Tempo.
#1 @1.10 & 80 strokes
#2 @1.20 & 75 strokes
#3 @1.30 & 70 strokes
Having taken off 10 strokes (increased efficiency over 10%) I decided to reverse tempo but by the smaller increment of .05 sec/100
#4 to 7 @1.25-1.20-1.15-1.10.
Stroke count was 76 when I returned to my original temp of 1.10 - meaning my time was 4.4 sec faster. Since I was still below my original stroke count of 80 I decided to continue increasing tempo to find out how far below 1.10 I could get before I returned to original stroke count of 80. But I reduced increment still more to .02.
#8-11 @1.08-1.06-1.04-1.02 I finally returned to 80 strokes @ 1.02.
How much faster did I swam an 80-stroke 100 @ 1.02 than @ 1.10?
80 strokes x .08 sec = 6.4 sec faster.
If I held this improved pace for 1500m that would result in an improvement of 1min 36sec despite not trying to swim faster.
That's why I like the magic of 'speed math' and favor neurally-specific, over aerobically-generic, training.
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