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#61
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![]() Monday 22 June 2000y in 40 min (Project Total Training Yards: 44,000)
Tuneup 400y, Change SPL each 25 as 916-15-14-13-14-15-16. etc.) Main Set 3 x 550 Descend on 10:00 SPL range 14 to 16 Today was the final day of my 2-month Spring Training Project. It is also the final day I will swim indoors until at least early October. This I chose this as the day to repeat the baseline test set with which I started this project. Here are results of the three times I did this baseline test. April 20 3 x 550y on 10:00 #1 @ 1.20 Tempo Time 8:31 #2 @ 1.17 Tempo Time 8:27 #3 @ 1.15 Tempo Time 8:25 SPL range 14 to 16. Broken 1650 = 25:23 May 2 3 x 550y on 10:00 #1 8:14 @ 1.20 Tempo #2 8:08 @ 1.17 Tempo #3 8:01 ! 1.15 Tempo ' Broken' 1650 = 24:23 SPL was 15, with only one length at 16. June 22 3 x 550y on 10:00 #1 @ 14-15 SPL 8:04 #2 @ 15-16 SPL 7:46 #3 @ 16 SPL 7:45 (struggling a bit with foot cramps) ‘Broken’ 1650 Time = 23:35 Today was the first time I didn't use a Tempo Trainer on this set. Instead I set my SPL range the same it was on my initial baseline test two months ago. My broken 1650 time today, at same range of stroke counts, was 1 min 48 sec faster than two months ago, an improvement of just over 7%.I made this improvement on a total of only 44,000 training yards, which I believe is a pretty significant payoff for rather modest training.
__________________
Terry Laughlin Head Coach & Chief Executive Optimist May your laps be as happy as mine. My TI Story Last edited by terry : 11-20-2015 at 12:07 AM. |
#62
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![]() Quote:
Do you think a concurrent element for this quick result, together with skill mastery of course, is that the 1st baseline was taken right after 7 months without swimming (not that 1:41/100m over 1500 after 7 months of stop is a leisure pace by the way)? Or I put it this way: now that you swam consistently for 2 months and you are well trained, how many more seconds per 100m do you think you could gain in the next 2 months at the same yardage and training strategy? Thanks in advance! Salvo |
#63
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![]() Quote:
Good questions 1) Yes the first baseline was definitely affected by coming straight off a 7-month hiatus. However as I always say, my performances are far more due to efficiency than fitness and I think the 1 minute (5%) improvement I recorded within the first couple of weeks, on my 2nd attempt at the baseline is a good indicator of that. 2) We're about to find out how much more improvement I can wrest from my training in the next 2+ months since I started my Summer 2015 Training Project today with a baseline test set of 5 x 300 on 6:00 in a 50m pool and will continue until on or about Sept 7.
__________________
Terry Laughlin Head Coach & Chief Executive Optimist May your laps be as happy as mine. My TI Story Last edited by terry : 06-26-2015 at 02:56 AM. |
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