Using Tempo to Achieve a more precise Green Zone

[kejpa]

I used the 16x100 in a 25m pool from TT1:30 to 1:00 desc 0:02 and these are my results
1:30-1:24 SPL 11
1:23-1:14 SPL 12
1:13-1:04 SPL 13
1:03, 1:02 SPL 14
1:01, 1:00 SPL 15 (last one on 1.10)

Almost all of the 100s were the first length one less then I had on length 2 & 3 and one more on length 4.
I guess the reason for the first length constantly being -1 is a better-then-average push off at the start. The reason for a +1 on the last length is that there is no turn, I wouldn't need another stroke if I do a turn.
The high stroke count on 1:01/1:00 may have to come from fatigue, I have had a training break almost a month before this session and during fall I did one session a week.
I'm a 50years old male 1,83cm tall.

[WFEGb]

Hello kejpa,

WOW! That's the only comment I can spend. Getting out of breath and getting lame arms only from reading this!

Continued success!

Best regards,
Werner

[jenson1a]

Not sure if this is helpful to gather information regarding green zone. First of all, I have just restarted using the TT. Secondly, the pool I swim in is 23 and 1/3 yards (70 ft). Mat Hudson recalculated the data based on my age, height, gender and recalculated the 25 yard green zone to accommodate the shorter length of my pool. What he told me was that my green zone was between 15.5 and 19.5. Since I am older he also said to concentrate in the upper range of that zone

My height is 5'3". age is 72, and gender is female.

Here is some data that I have recorded in the last few days. The push offs were 3 beeps and the turn and push off on 2nd length was a total of 5 beeps. What I recorded was just the actual spl

Tempo SPL
1:50 18/19
1:48 19/19.5
1:46 19/19.5
1:44 18/19.5
1:42 18/19.5
1:40 19/21
1:38 19/21

On Feb 27th I recorded this based on only single lengths

Tempo SPL
1:70 17
1:60 17
1:50 17.5
1:40 18
1:30 20
1:20 20
1:10 23
1:00 23

Never have swam less than 1:25 (and it shows)!!

Sherry

[Richardsk]

Hello all

Height 5' 9" ( used to be 5' 11" but I seem to have shrunk) about 1.75m
Wing span about the same.

Green zone for SPL (25m) should be about 18 but is usually over 20 and sometimes 25 or higher.

I have established that tempos between 0:50 and 0:60 for Mode 3 seem to be manageable. Each length takes up to thirty beeps and sometimes maybe 33 with about five or six for push off and maybe three for final drive for the wall, depending on where the last stroke is made. Will experiment with final fast stroke, which might reduce number of beeps.

Times in seconds have been between 33 and 38 , with some uncertainty about timing of start and finish on Timex Ironman watch. There would be less variation, I'm sure, with 50m, 75m and 100m repeats but so far I have done only 25m repeats. I'm pleased with the consistency that the TT seems to provide.

Finding the right starting range for backstroke may take some time.

[Richardsk]

A bit of an update:

For the moment I'm sticking to 25m repeats and Mode 3.

I found that the upper limit is around 0:60 and am now exploring the lower limit

Today I worked my way down to 0:33 and was surprised to find that my last 50m ( 2x25m) was my fastest of the set (but still very slow, of course).

I am trying to eliminate the tendency to pull too early with my right arm, and so far the best approach seems to be to concentrate solely on the right arm and time the beeps with hand entry and hand exit. Also breathing as little as possible seems useful, which is not difficult at this slow tempo. Trying to breathe more often on the right-hand side is also probably a good idea.

[terry]

Richard
This seems like a very sound and logically-informed approach . . . though I acknowledge being completely unfamiliar with Mode 3. When tempo-training, I always use Mode 1, including just this morning. See #8 on this thread.
http://www.totalimmersion.net/forum/...7643#post57643

[Richardsk]

Terry

The reason I am concentrating for the moment on Mode 3 is that when the TT first arrived I didn't know what mode it was in because I failed to observe that there was a protective strip over the display. Since I couldn't read the display I just found a pattern of beeps that I could match my stroke to.

I gather from reading the instructions that Mode 3 is cycles or strokes per minute and that 0:33 in Mode 3, which is the slowest I've gone so far, is equal to 1:82 in Mode 1. The fastest I've gone so far, which was just a bit too fast, I think, is 0:60, which is equal to 1:00 in Mode 1. For the time being I intend to play around with tempos between 0:33 and 0:42 or so.

The old blue TT had only one mode as far as I remember. So far my yellow model is behaving as it should.

I find your practices very interesting but so far above my capabilities that they seem to belong to another world.

We must work with what we've got, and I am very grateful to you and your writings for my present swimming capabilities.

Sending you warm greetings and best wishes in the good fight.

Richard

[CoachToddE]

So I completed the green zone spl again in a 50LCM pool. My suggested range is 36-46.
Tuned up with a 500 rotating focal points every 50m. Time was 8:54 avg 1:47/100m and stroke count was an average of 44spl for a tempo of 1.13. I did not use the TT during this tuneup.
TT spl time
1.15 41 1:44
1.13 40 1:42
1.11 43 1:42 Lost focus for one length
1.09 40 1:41
1:07 42 1:40
1.05 42 1:40
1.03 43 1:39
1.01 44 1:38
0.99 44 1:37
0.97 46 1:35 Lost focus - thinking about keeping up with beep
0.95 44 1:35
0.93 45 1:34
1.00 44 1:39
RPE was approx in the 6-7 range at .93. Decided to go back to 1.00 to slow down and see how many spl I could gain back and watch the time. I was close to the first time I passed 1.0 speeding the tempo trainer up.
Today I swam 5 x 500 and maintained stroke count at 42-44 and tempo was between .97 and 1.00. I only wore the tempo trainer on 1 500 at 1.00. So seems like for me 42-44 is a more precise green zone.

[terry]

Todd
That's excellent swimming, considering you maintained a 'delta' of .02 sec all the way down to .93. I'd have probably dropped my delta to .01 once I got to 1.01.

[CoachToddE]

Thanks Terry,

I think I tend to reach more on the faster tempos in an effort to keep my stroke length longer and thus have a little stronger anchor and propulsion.