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  #21  
Old 04-29-2015
AWP AWP is offline
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I just accidentally deleted my entire post and don't have the mental strength at the moment to re write, sorry folks, it was a good one ; )
Will follow up...
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  #22  
Old 04-29-2015
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Phew', here it is...



Originally Posted by AWP View Post

My next practice main set:
4x200 @ TT 1.20
3x150 @ TT 1.17
2x100 @ TT 1.15
1x200 * Here I'll give myself an option to a.) return to TT 1.20 and compare to perhaps the last repeat of first set or b.) use a spl 'pyramid' as 14spl, 15spl, 16spl then 15spl every 50yds, hmmm...
Then:
6x125
As a spl or TT pyramid...
I'll begin with 300 tune-up also and if I have time finish with same.
Approximate distance: 2700- 3000yds
Approximate time: within 60 min.


My actual practice time fell a bit short having left work a little later than expected but still managed to do approx. 2500yds of it.

Tuesday April 28 @ Y 25yd pool 2500yds
Warm up
300 yd tune-up as 4x 25FR 25BK 25BR @ 12/13, 14/15 and 8 spl respectively.
Main Set
4x200 @ TT 1.20 and 12/13/14, 13/14, 13/14/15 & 12/13/14 spl... 2:58, 2:57, 2:56 AND 3:00.
I began this set a bit aggressively perhaps but felt good during tune-up so stayed with lower counts to start wanting to complete a pyramid of sorts. No magic happened here when I returned to TT 1.20, in fact I came up short in time. However it was and easier repeat and one I'd be more able to sustain over a longer distance. The lowest count on each repeat was the initial one or two.
3x150 @ TT 1.17 and 13/14/15 spl... 2:14, 2:15, 2:14
This felt easier with the quicker tempo; felt like my "cruise" pace.
2x100 @ TT 1.15 and 14/15 spl... 1:27, 1:26
1x200 no TT
I opted for b.) but stupidly forgot myself a bit and did it as a spl ladder, not pyramid as: 12/13, 13/14, 14/15, 15/16 every 50yds. I came in on 3:00 flat, no real magic here either but was successful in my overall control.

I followed that with the 6x125 TT pyramid set, but had time to only complete 4 of the 6 repeats, so
4x125 @ TT 1.15, 1.17, 1.20, 1.20, x, x... 1:54, 1:55, 1:56 and 1:54
I was pleased to hit the 1:54 mark at the slower tempo and so was only left with curiosity as to what if, what if I was able to complete the pyramid, hmmm, oh well. Took it easier on this one as time whined down.
(Going forward I'll look to lose the lowest counts and focus on a more consistent, comfortable and steady count for longer periods/distances.)
I wrapped it up with a "perfect" 50yds @ 14 spl

P.S. my cumulative time for 1650 yds was 24:26 on this go, :10 better with lower spl counts overall and same tempos.
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  #23  
Old 04-29-2015
terry terry is offline
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Quote:
Originally Posted by AWP View Post
(Going forward I'll look to lose the lowest counts and focus on a more consistent, comfortable and steady count for longer periods/distances.)
Lower counts -- at or even below the lowest count in your Green Zone are good for relaxation, restoration and stroke discipline, but higher counts are best for easy, sustainable 'cruising' at a good pace.
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  #24  
Old 04-30-2015
Tom Pamperin Tom Pamperin is offline
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Thanks for this thread--I'm enjoying it. Today I tried a variation on AWP's idea of alternating different SPLs intentionally--no TT:

10 x 50 @ 13 SPL (tune-up, relaxed recovery/elbow lead focus)

Then, the SPL stuff:

5 x 50 @:

14, 14, 15, 14, 14 SPL on 1:00--14s at :50 or so, 15 @ :48
15, 15, 16, 15, 15 SPL on 1:00--15's @ :47 or so, 16 @ :45

Then varied that a bit:

16, 15, 16, 15, 16 on 1:00--16's @ :42, 15s @ :45
15, 14, 15, 14, 15 on 1:00--15's @ :44, 14's @ :45

Very interesting--alternating this way seemed to help me keep some of the easy relaxed feel of the lower SPLs on the higher SPLs, and helped me keep some of the speed and firmer feel of the higher SPLs on the lower SPL repeats--if that makes sense.

In other words, I got faster by :03 on the highest SPL counts, by :04 on the mid SPL counts, and by a whopping :05 on the lowest SPLs. All without noticable difference in exertion--though I was focusing very hard mentally.

These are not my fastest times--I can manage a sub-:40 50m swim, and a 1:20 100m. But they are definitely faster than my best guess at my sustainable cruising pace for my 10 miler in July.

I'm definitely going to play around with this concept. This was just one set--will work to include similar ideas in different sets and longer repeats.

Thanks!
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Last edited by Tom Pamperin : 04-30-2015 at 02:35 AM.
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  #25  
Old 04-30-2015
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Quote:
Originally Posted by terry View Post
Lower counts -- at or even below the lowest count in your Green Zone are good for relaxation, restoration and stroke discipline, but higher counts are best for easy, sustainable 'cruising' at a good pace.

Check!
I did feel I needed to begin as I did for exactly that, stroke discipline, to enable me to continue and not lose control of my "green zone" management.
Looking forward to 'letting go' so to speak and improving.i
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  #26  
Old 04-30-2015
terry terry is offline
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Default Gearing Practice (no TT) -- for run, stroke tuning, and recovery

Thurs 29 April -- 1900y in 40 minutes (Training Season Total 10.750y)

I only had 40 minutes between when the pool opened and I had to leave for a meeting. But that was fine. I intended today to be an easy/recovery practice before I repeat my 3 x 550 baseline set on Saturday. I took a cue from Alan Perez and Tom Pamperin and thought it would be fun to do a gearing set/SPL Pyramid for my main set. It worked out even better than I hoped.

Tuneup
6 x 100 No-Fly IM (25FR@13SPL, 25BK@16SPL, 25BR@8SPL, 25 FR@13SPL)
I started out at an RPE of about 1 (on a scale of 5) and a time of 2:01 and descended to 1:48. at an RPE of a a hair below 3. My stroke count never changed..
Descending 13 seconds without adding a stroke is, of course, a high-skill task of which very few swimmers are capable. Keeping my RPE (effort level) pretty controlled made it even more satisfying

Main Set 6 x 200 on 3:45 -- SPL Pyramid
#1 13 SPL - Time: 3:16
#2 13 SPL - 3:13 (I repeated @13SPL because I thought I might have got the time wrong on the first 200; I'd actually never swum that slow before for 200y! Turns out I DID swim that slow.
#3 14 SPL - 3:09
#4 15 SPL - 3:02
#5 14 SPL - 3:00
#6 13 SPL - 2:58

Before beginning the set I thought it would be pretty good to descend the first three (going fastest at 15SPL) then hold that time as I subtracted strokes on the next two. But my stroke felt so good (super-integrated with a very firm hold on the water) I thought I could aim to actually keep descending.

As with the Tuneup, my RPE remained well controlled, maxing out around 3.

Final Set
4 x 25 - 1 each at 13-14-15-16 SPL
On each I swam as fast as possible, but silent and smooth.
I rested only 2-3 breaths between.
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Last edited by terry : 05-03-2015 at 11:45 AM.
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  #27  
Old 04-30-2015
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I really like this and will probably use it in the morning where I only ever have a maximum of 40 minutes to swim; a good alternative to my 1000yd swims.
My tune-up however will be all FR and the only point where I'll utilize my low spl counts.
I also enjoy 'feeling swift' when I end a practice and it seems a good way to 'remind' my system how to feel next go. Thx.

Alan
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  #28  
Old 05-01-2015
terry terry is offline
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Alan
I'm thinking I may add that 1000y (5 x 200) SPL Pyramid as one of my baseline sets that I use periodically to measure progress.
I won't always try to keep descending on the last two. I may sometimes swim at faster paces on the first three, so that it's a pretty good challenge just to hold my time from 15SPL as I drop down to 14 and 13.
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  #29  
Old 05-01-2015
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Sounds good Terry.
On another note, in regards to the thread "Magic of easy days", I often use those morning periods, whether doing 1000yd main sets or swimming for a straight 30min., as a restorative/blissful session. And agree wholeheartedly on its benefits! It's not slacking off, in fact it's smart and enlightening.

I intended to use your last practice example as a restorative one, as you did, yesterday morning but ended up @ the OP's office with my adolescent daughter who's suffering from a running injury. So, I saved it for after work.
However, my RPE (rate of perceived effort) was a bit higher considering it was later in the day and I felt pretty rested.

As I mentioned I began my tune-up as all FR
Tune-up
6x100 FR on 1:00 all @ an average 14spl (initial lengths are usually 13)
Peeking at the pool clock my best observation at times, from 1:32 - 1:27 per repeat.
Main Set
6x200 FR
#1 avg 14spl @ 3:03 (initial two even lengths 13)
#2 avg 14spl @ 3:00 (firm)
#3 avg 14spl @ 2:59 (last length 15, initial length 13)
#4 avg 15spl @ 2:58 (last length 16, initial length 14)
#5 avg 16spl @ 2:50 (last two even lengths 17, initial length 14)
#6 spl per 50yds 13/14/15/16 @ 2:52
My greater 'effort' was on #5 at an RPE of 6/7 for me. I began the session at 2/3 RPE. #6 was much easier to execute.
Set 2
4x50
I swam each 50 @ 14/15/16 and 17spl and :41/ :40/ :39/ :38. I love when I do that.
My 'warm down' consisted of
2x50 as BK/FR, BR/FR (14/14spl, 8/14spl)
2x100 FR @ avg 14spl
2x50 FR and "firm" 14 not hard, that is to say, 'perfect', breathing every three.

Last edited by AWP : 05-01-2015 at 05:48 PM.
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  #30  
Old 05-02-2015
terry terry is offline
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Default 3 x 550 Revisited

2 May -- 2600y in 55 min (Season Total: 13,350y)
Tuneup
6 x 100 on 2:00

I held 13SPL all the way and descended very gently from 1:40 to 1:30. Never added a stroke. I did this as a tuneup because I thought holding 13 SPL and descending would be good preparation for the goal I had for my main set, which was to hold 15 SPL on three longer swims on increasing tempos.

Main Set
3 x 550 on 10:00
#1 8:14 @ 1.20 Tempo
#2 8:08 @ 1.17 Tempo
#3 8:01 ! 1.15 Tempo 'Broken' 1650 Time = 24:23

Final Set
10 x 25 at 14 SPL. Tempo increased from 1.15 to 1.08.
A week ago I did a similar set, trying to learn the fastest tempo at which I could hold 13 SPL. Like today I started at 1.15, took 14 strokes and had to slow tempo (by .01 each time) to 1.17 before I was able to make it in 13 SPL Today I went the other direction, increasing tempo by .01 each 25 until I found the Tempo at which I could barely strike the wall in 14 SPL. That turned out to be 1.08.

Notes: The Main set was a reprise of my test set, which I did about 12 days ago. On that I swam the same range of tempos and my times were
8:31, 8:27, 8:25 for a 'broken' 1650 time of 25:23.
So I have improved my 'broken' 1650 by exactly one minute -- or almost 4% in just five practices totaling only about 10,000 yards cumulatively. I said at the outset my goal was to improve upon my baseline time by 5% to 8% over two months, so I feel great about having achieved a big chunk of that already.

How did I improve my 1650y/1500m pace one minute in just five practices and 10,000 yards? A laser like focus on making small improvements to my SPL/Tempo combinations on virtually every yard I swam during that time.

The first time I did this test set my goal was not to exceed 16 SPL during the entire set. I did accomplish that--barely with a lot of focus and stroke discipline on the last 550.

Today my goal was to not exceed 15 SPL on the same set. I almost managed. I had only one length of the final 550 at 16SPL--fairly early, around 150 or 175y as I recall. But by focusing on better core stability and a more integrated feeling overall, I got back down to 15 SPL on the next length and held it to the finish.

I will repeat the cycle of 3 practices with main sets of 250y, then 125y, then 75y, but I'll increase my tempo range by .02 - i.e. doing #1 at 1.18, #2 at 1.15, and #3 at 1.13 in each practice. Then I'll revisit the 3 x 550 and see if I can old 15SPL or better at those faster tempos next time.

Stay tuned to see how that works for me.
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Last edited by terry : 05-03-2015 at 11:48 AM.
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