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  #31  
Old 02-13-2013
andyinnorway andyinnorway is offline
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Quote:
Originally Posted by andyinnorway View Post
Changing a tiny thing in your stroke can make the difference between a good day and a bad one.


Today was day 6 in a row for me on my annual self coached training camp month in Florida.

I wasn't aware of any fatigue this morning but really struggled to move in the water.

Today I had set myself a task of 8x240yd intervals on descending tt as a main set, trying to hold SPL.

warm up 300yds

main set

1. tt1.23 time 4:24
2. tt1.20 time 4:18
3. tt1.17 time 4:17
4. tt1.14 time 4:17

a few months ago I would probably have changed tactic at this point and started to do something to rebuild my confidence like single 25's low SPL

instead I took a 2 minute comfort break and when I got back in the pool I realized the front of my stroke today had been spearing into the water rather than having a desire to move me forwards so I set about correcting this:

5. tt1.11 time 4:02
6. tt1.08 time 3:55
7. tt1.05 time 3:47

I was so pleased to have rescued today's mission.

Coach, I'll count Sun Yang later and report.

My first repeat of this 8x240yd set my focus today was on observing changes in perceived effort and times by altering one thing per repeat.

all repeats on 6 minutes to allow full recovery.

1. tt1.26 time 4:09
2. tt1.20 time 3:57
3. tt1.14 time 3:53
4. tt1.08 time 3:53
5. tt1.08 time 4:00
6. tt1.08 time 3:58
7. tt1.02 time 4:02
8. tt1.02 time 3:52

average 3:58 (last time 4:07) so progress made.

set 8 was my fastest time and felt the easiest and here I did a curious thing. I had my tt on waltz time (i.e. 0.34 for tt 1.02), but every third breathing stroke I took a slow breath of 4 beeps instead of 3. This gave me a kind of stroke - breathe - stroke - breathe - stroke - relax rhythm which breaks each length up into manageable chunks. dividing this extra 0.34 of a stroke into 6 means my actual stroke speed was tt equivalent of 1.07 so if it feels easier than 1.08 straight then I will continue testing this next time and also try if at 0.96 and 0.90
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  #32  
Old 02-14-2013
rcoxon rcoxon is offline
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rcoxon
Default Test results

I performed my test yesterday morning after a 700 yard warm up

The test was at a TT setting of 1.3 seconds per stroke
HTML Code:
                          -------Strokes------
Distance  Time    Pace    Avg       Low     High 
100       1:22.7  1:22.7  12.25	    11      13
200       2:43.9  1:22.9  12.25	    12      14
300       4:13.4  1:24.5  12.5	    12      14
400       5:47.0  1:26.8  13.3	    12      16
Roger
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  #33  
Old 02-16-2013
AWP AWP is offline
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Highlights from my last practice.

400 EZ medley
FR ladder pacing 100s
100 (1:31)
200 (3:02)
300 (4:31)
400 as
4x100 (1:25) (1:25) (1:26) (1:25)
((5:41))
Last time I did this set I'd stopped after the 200 and broke down the 300 (3x100) becuase I pre determined I'd do so if I was off pace. This time I decided to ease a bit on the initial 100, my cruise pace actually, and complete the set up to the 400 where I would then break that repeat down.
That approach seemed to work for me here keeping my pace through the 300 spot on, even a bit better on the 300.
My pace for the broken 400 was a bit quicker while keepingspls the same. The extra focus/effort came from a more pronounced snap in my 2B kick and a slightly more applied holdduring the catch.
I did this because I'd like to up the pace on the next go and want to adapt my system towards the longest repeat of the set if I hope to maintain pace. We'll see.

4x25BR all @ 8spl*
What pleased me most here was this time I chose my spl and hit my mark. I would subsequently do the same (but one length;3rd rpt 2nd length) on the following set of 50s, maintaing pace throughout.
4x50BR on 1:15
8spl and :56 on all
Another base to work from to improve metrics.

I continued with the same pace as the earlier ladder set with a consistent spl avg of 60.
2x100FR
(1:26) @ 60sph
Note: can def improve these mets.
4x50FR on 1:00
(:43) (:42) (:41) (:39)
I began with the set pace and focused to improve/imprint applied metrics and finished the last repeat @ 28 (14spl) and :39 second.
I saved two strokes from the first repeat with the last one feeling easiest; only added 'effort', focusing on EACH stroke.

Warm down 100s EZ FR
2 rounds
100 @ 25 kick on back 25 FR continuous
100EZ FR
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  #34  
Old 02-27-2013
AWP AWP is offline
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Last practice I've made incremental improvement to upping my pace, gearing it towards longer repeats. I've yet to acquire a new TT (tempo trainer) so monitor my metrics through spl (strokes per length), time and "mojo".

I began with a 1000 yd FR slightly slower than cruise pace and continued to break it down until I reached sets of 100 yds. I will then look to reverse this process somewhat but as a pyramid, starting with the shorter repeats and building tempo as the distance grows then continue to maintain, or better, increase pace as distance for each repeat shortens. When I feel I've met my desired pacing outcome, or close to it, I'll retest myself with Terry's 100s ladder set (hopefully I'll have my new TT by then).

After the 1000 yd :
2 x 500
2 x 250
5 x 100
Times for the 100s
1. 1:25 spls 14/14/15/15
2. 1:23 spls 14/15/15/16
3. 1:21 spls 15/15/16/16
4. 1:21 spls 14/16/16/16
5. 1:22 spls 15/16/16/17
I had a desire to continue, to sub 1:20, but felt 'stuck' here and so ended the set. I did not want to add any more strokes, having accrued additional stroke per repeat from #2-#5. When, after additional strokes on the last repeat yielded me the same time (perhaps a bit worse) it was time to stop. I'll be more diligent next go on the effectiveness of any added strokes. In fact my focus should have been on trying to subtract strokes, aaargh, next time.
I finished with a few 100s of FR/BK lengths plus Long Axis Combos.
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  #35  
Old 02-27-2013
andyinnorway andyinnorway is offline
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Quote:
Originally Posted by andyinnorway View Post
My first repeat of this 8x240yd set my focus today was on observing changes in perceived effort and times by altering one thing per repeat.

all repeats on 6 minutes to allow full recovery.

1. tt1.26 time 4:09
2. tt1.20 time 3:57
3. tt1.14 time 3:53
4. tt1.08 time 3:53
5. tt1.08 time 4:00
6. tt1.08 time 3:58
7. tt1.02 time 4:02
8. tt1.02 time 3:52

average 3:58 (last time 4:07) so progress made.

set 8 was my fastest time and felt the easiest and here I did a curious thing. I had my tt on waltz time (i.e. 0.34 for tt 1.02), but every third breathing stroke I took a slow breath of 4 beeps instead of 3. This gave me a kind of stroke - breathe - stroke - breathe - stroke - relax rhythm which breaks each length up into manageable chunks. dividing this extra 0.34 of a stroke into 6 means my actual stroke speed was tt equivalent of 1.07 so if it feels easier than 1.08 straight then I will continue testing this next time and also try if at 0.96 and 0.90
Its the end of the month and the improvement project so I decided to do one more repeat of this set.

I have done more strength training this month than in the last 20 years alternating between press ups and pull ups 3 days a week and shoulders, biceps, traps and abs on the other days.

I have also been on holiday so swum 26 days in February, just shorter sets to avoid onset of fatigue.

Today I swam 4x240 off 5 minutes instead of 6 last time.

1. tt1.05 time 3:58
2. tt1.05 (tt left on poolside so internal tempo after start) 3.55
3. tt1.02 time 3:50 (focused on rhythm)
4. tt1.02 (tt on poolside) 3:45

4x120 off 3 minutes tt0.99-0.93 times all around 1:45

So in a month my times have all improved significantly on the start of the month, I feel stronger and fitter and I have succeeded in my goal of learning better rhythm and relaxation at faster stroke rates.

The anomaly of all my data though is that all my times are 10-15% slower than they have been in my normal pool. What feels like 1:30 per 100m pace turns out to be 1:40-1:45 so I guess I cannot judge my improvements until I get home next week. Here's hoping.
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  #36  
Old 02-27-2013
AWP AWP is offline
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Andy
Nice work and I'm sure you'll find your approach in the vacation pool will have paid off in the 'formal' pool. I'd be curious to see/know how you make out by applying a slower tempo after your initial go/sets while focusing on that rhythm; better stroke length? Firmer hold w/light pressure? Nicely streamlined legs w/ well coordinated kick? Then a marked time, better? Worse? Same?
If outcome promising, maybe stroking even slower yet and THEN taking the tempo back up and up again as you've done. (?)
Many may feel this a chore but it is captivating, no?
When others realize this can be done at any level, first conceding to good technique practice, conceding to the water and being fully supported by it and then conceding to a self prescribed set of metrics not effort, then they may discover what we are... If they haven't already ; )
Enjoy the rest of your time and safe travels home. As always, thx for sharing.
Best
Alan
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  #37  
Old 03-12-2013
terry terry is offline
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Default Returning to the "30-Day" Improvement Project

I've been absent from this 30-day project for more than 30 days I imagine, so it's time for a restart. Initially I shifted to another freestyle project based on Suzanne's 400-100 Pace Decay Test.
I made good progress on that project through one cycle of practices featuring a main set of repeats that decreased in distance as I moved through the cycle. But then I got diverted by travel, a week at coach training, more travel and lastly the death of my father. (AWP - Alan Perez - came to my dad's wake, a very kind and thoughtful gesture.)

Today was my first pool practice in about two weeks. I was just feeling my way, trying to find some metrics to ground myself as I resume regular practice and try to wrap up this project. I gave myself some interesting challenges, enjoyed them thoroughly and felt I did them well. Perhaps some of you will find them interesting as well and may want to give one of them a try.

Tues 12 Mar -- 2700y in 55 min at SUNY
Set #1 12 x 100 EZ IM on 2:00 Descend 1-5, 6-9, 10-12
Each 100 IM was 25 FR (12SPL) 25 BK (14SPL) 25 BR (7SPL) 25 FR (13SPL)
I descended the first 5 from 1:54-1:43
I descended the next 4 from 1:45-1:39
I descended the final 3 from 1:43-1:36.
I maintained the same stroke count on all and improved my time/speed mainly be increasing the firmness/pressure I applied to the water in my hands, arms, legs and feet.
I believe that improving 18 seconds without adding a single stroke is the best I've ever done on a series of 100y repeats. This was surprising considering how little pool swimming I've done lately.

Set #2 15 x 100 FR with and without Tempo Trainer
I did the first 10 as an Asymmetric Tempo Pyramid
#1 @ 1.10 -- I took 60 strokes
#2 @ 1.20 -- 56 strokes
#3 @ 1.30 -- 52 strokes
#4 @ 1.40 -- 48 strokes.
Then I returned to 1.10 by subtracting .05 in tempo on each repeat, trying to avoid giving back all the strokes I saved.
#10 @ 1.10 - 57 strokes. Saving 3 strokes means I swam 3.3 sec faster than on the first 100.
I hadn't timed #1 but I did time #10.
Then I tried to repeat this at the same stroke count but without TT. I did this in 1:19 also.
I finished by swimming one more 100 allowing myself two more strokes. This was 1:17 -- matching the fastest 100 I've swum in 2013 (which came on Suzanne's Pace Decay Test).

My plan for the rest of the month is to swim in the SUNY pool every 2 to 3 days, swimming easily in the Endless on other days. I'll be in Kona HI for a TI OW Camp the last week of the month then will resume pool practice the first week in April. The week of April 8 I'll repeat the two assessment sets with which I started these projects
100+200+300+400 at 1.20 tempo -- Pace Maintenance Test
And 400 Max effort + 100 Max effort -- Pace Decay Test
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May your laps be as happy as mine.

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  #38  
Old 03-13-2013
AWP AWP is offline
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Ok, I'll bite...
Although I've done your set #1in previous practices, almost exactly as it's laid out, I decided to give it a run since I'm still utilizing your medley excercise.
My plan was to do three rounds of 3x100 but added a last 100 for a 1000 yard tune up set.

#1-3
1:58- 1:56- 1:54
#4-6
1:48- 1:46- 1:46 (glimpse of 1:45)
#7-9
1:42 1:38 1:36
#10
1:36 (glimpse of 1:35)

On round #3 I did add strokes, first one then two then three (no ninja activity today). On the final repeat I added one stroke per length. I stopped there, primarily because that was my plan, but also because I did not want to increase my effort for outcome 'ratio'.

I also injected a series of 100s into my practice as 3 rds of 2x100. Lacking a Tempo Trainer I'd use spls and PRE as a guide.

1. 1:28
2. 1:26
I subtracted a stroke from repeat #2
3. 1:26 (glimpse of 1:25)
4. 1:23
I held on to the stroke count from repeat #2 for the beginning of the 2nd round and then added back in two for repeat #4
5. 1:23
6. 1:21
I tried to subtract strokes on repeat #5 but managed only one for an equal time and added two for the last repeat. Again, this was a good place to stop for this set at this effort on this session.
Steady as I go...

Last edited by AWP : 03-14-2013 at 01:45 PM.
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  #39  
Old 03-15-2013
terry terry is offline
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Default Good set of 100s Free

Thurs 14 Mar 2200 y in 50min at SUNY
Set #1 400 EZ Medley

I had no difficulty holding 13-14-7 SPL for FR-BK-BR respectively.
My time of 7:19 was my best in several weeks.

Set #2 5 rounds of [3 x 100 FR] on 1:40 + 50 EZ betw rounds
Rd 1 13-14-14-15 SPL (56 total strokes) Times: 1:23-1:23-1:22
Rd 2 13-14-15-15 SPL (57) Times: 1:23-1:22-1:21
Rd 3 13-14-15-16 SPL (58) Times: 1:22-1:21-1:20
Rd 4 13-15-15-16 SPL (59) Times: 1:21-1:20-1:19 (glimpse of 1:18)
Rd 5 14-15-15-16 SPL (60) Times: 1:19-1:18-1:17 (glimpse of 1:16!)
Notes: I knew I wanted to do a main set of 15 x 100 FR today. The main question was whether to do 3 rounds of 5x100 or 5 rounds of 3. I opted for the latter (with an easy 50 BK for recovery between rounds) with the idea that I'd be able to maintain a faster overall pace. And with shorter rounds I could also swim on a bit tighter rest interval and still maintain a strong pace.
The 'glimpse of 1:16' was the fastest 100 I've swum in at least a year.

I finished up with 4 x 50 BR
1-3 @ 7+8 strokes - 50-50-49 sec
#4 @ 8+9 strokes - 47 sec
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My TI Story
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  #40  
Old 03-16-2013
terry terry is offline
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Default 12 x 100 Free as Tempo Pyramid

16 March 3100y in 60 min at SUNY
Tuneup Set
3 x 100 EZ Medley + 3 x 100 Regulation Medley
I descended each set of 3, while keeping stroke count unchanged.

Set#2 12 x 100 Free as Tempo Pyramid
This set was focused on my Freestyle Improvement Project. Tempo and Time were my two metrics -- though I also monitored stroke count.
On 1-6 I slowed tempo by .01 on each. On 7-12 I increased tempo by .01 on each. My goal was to avoid slowing time, as tempo slowed, then to improve time as tempo increased.
My time was 1:24 on #1 at 1.10 tempo. It was 1:23 on #6 at 1.15 tempo.
Nice result.
My time was 1:21 (glimpse of 1:20 on #12 at the original 1.10 time.
Nice result again.
I'll repeat this set at a different range of tempo in a week or so, perhaps starting at 1.08.

Set#3 Breaststroke Ladder 4 x 50 + 2 x 100 + 1 x 200
This set was focused on my Breaststroke Improvement Project. Stroke Count and Time were my two metrics.
My goal was to have my cumulative 200 time be at least as good as I progressed from broken x 50s to broken x 100s to continuous. I planned to do that by adding 1 stroke per length each time I increased distance.
On 4 x 50 I held 7SPL and cumulative 200 time was 3:28
On 2 x 100 I held 8SPL and cumulative 200 time was 3:27
On 1 x 200 I held 9SPL and cumulative 200 time was 3:27.
I'm tremendously pleased with this outcome.
I did a 50 EZ recovery between the 50s and 100s and a 100 EZ recovery between the 100s and 200.

Set#4 10 x 50 Odd 50s Fast @ 15+16 Strokes. Even 50s Recovery
My fast 50s were 38-37-36-36-36.
This set should be good for my 'base speed.'
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My TI Story
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