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  #51  
Old 06-08-2015
Tom Pamperin Tom Pamperin is offline
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Tom Pamperin
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Terry,

thanks for another entry. I really appreciate hearing what knowledgable people are up to. This post seems to hit on my favorite part of TI, the appreciation for process and detachment from results/times.

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Originally Posted by terry View Post
This capacity for lifelong joy is pretty unique to swimming it seems to me If I was a runner, my times would also slow, but I can't think of how one would create similarly exacting tasks around running or cycling, with the potential to leave you feeling thrilled by the results of a workout.
I have felt similar things working with any mindful practice, though maybe at lesser levels. Chi Running keeps me engaged this way, for example--the technique is to some degree its own reward regardless of speed.

By the way, another mindfulness/sport practitioner whose ideas you might enjoy exploring is Arno Ilgner, whose Rock Warrior's Way applies many of the kai zen principles and what he calls "the impeccable use of attention" to rock climbing. Here's a link if you want to check it out:

http://warriorsway.com/

Even for non-climbers, there are lots of useful ideas there (I find myself thinking a lot about his stuff while practicing TI). And of course New Paltz has the Shawangunks--maybe Arno will run a clinic out there someday--he can take you climbing and you can make him swim!
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  #52  
Old 06-10-2015
terry terry is offline
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Tom
Thanks for the tip about Arno Ilger. I'm going to pass this to my daughter Carrie, who was a TI coach first, then took up rock climbing, then bought the local climbing gym when it was about to close and did a lot of teaching. She (we) lost a lot of money on that endeavor before she sold it to someone with more entrepreneurial skills. She stopped climbing after that but has recently taken it up again and I'd love to see her resume teaching. Maybe I'll ask her if she can teach elements of Arno's method to me.
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May your laps be as happy as mine.

My TI Story
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  #53  
Old 06-10-2015
terry terry is offline
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Default Ultra Short Race Pace Training

USRPT--in which you swim much shorter repeats than your race distance, but at very high speed--is all the rage in USA Swimming circles. I have my own version in which I pay attention not only to the pace clock, but challenge myself to maintain stroke discipline/efficiency while trying to swim as fast as possible.

I enjoy it but have neglected it during my Spring Training project. My two months will be up in 10 days. As I approach the end, I want to fit in at least two more USRPT sessions. Here is today's
Wed 10 June 1800 SCY in 40 minutes
Tuneup

2 rounds of [4 x 50 on 1:00}
In each round my SPL was
#1 12+13
#2 13+14
#3 14+15
#4 15+16
This was the SPL pattern I planned for my main set, so I used Tuneup to familiarize myself with it, but at much gentler paces (RPE 1-2)

Main Set
4 rounds of [6 x 50 on 1:10) + 50 Perfect between rounds.
My plan was to increase SPL by 1 in each round and swim all 50s as fast as possible--while being mindful I had to sustain peak effort for 600y of 50s.
Round ! @ 12+13 SPL Avg Time :42
Round 2 @ 13+14 SPL Avg :41
Round 3 @ 14+15 SPL Avg :40
Round 4 @ 15+16 SPL Times: 39-39-39-38-38-37

What interested men this set is that I felt pretty stretched to complete lengths 12+13. It I hit my SL "Sweet Spot" at 14+15, but couldn't manage to swim faster than 40 sec. At 15+16 I felt a bit rushed and rough, but with more reps I managed to improve my stroke timing and feel smoother. I was swimming at about the fastest turnover I could manage without breaking down. My quick adaptation to what felt initially like an unfamiliar task is evident in how my times improved steadily--great evidence of the brain learning to swim at 15+16 SPL.

It's not surprising since I had swum 16 SPL only rarely during Spring Training, since my original baseline swim on April 20. That suggests I shouldn't neglect the upper end of my Green Zone stroke count range.
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Terry Laughlin
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May your laps be as happy as mine.

My TI Story

Last edited by terry : 06-10-2015 at 09:12 PM.
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  #54  
Old 06-11-2015
terry terry is offline
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Default How To Swim Faster:- A 'Speedplay' Set

Thurs 11 June 2000 yds in 40 minutes

Today was my 2nd consecutive day of swimming. That's unusual prior to when I can begin swimming outdoors every week--which is in two more days. That will also be the end of 25y pool training for me until at least September.

Today was also my 2nd consecutive day of focusing on swimming fast. That's even more rare. Usually I split up speed-training sessions by 72 hours. (And sometimes by 7 or 8 months.)

But my 2-month Spring Training Project ends a week from tomorrow. After a 2-week hiatus from training from May 15 to early June, I feel I need a little extra stimulus if I'm to make my goal of improving my baseline swim of a broken 1650 by at least 5%.

Yesterday I swam a TI version of an Ultra Short Race Pace Training set, which was mostly 50 yard repeats on stroke counts that started low and gradually got higher.

Today I did all 100y repeats at consistent stroke counts, trying to go steadily faster. I gave myself a better chance of swimming fast by alternating a fast 100 with an easy/recovery 100. Here's my set
20 x 100 in 40 minutes (average interval of 2:00/100)

Odd 100s Easy Medley (no butterfly) on 2:10 -
I swam these as 25FR@12SPL, 25BK@14SPL, 25BR@7SSPL, 25FR@13SPL
My intent was to swim perfect form--which I had to do to maintain these stroke counts. My RPE was 1.
My times were a highly consistent 1:51.

Easy 100s Fast Free on 1:50
I swam these @ 13+14+14+15 SPL.

I started easily and got gradually faster on the first five (#2 thru #10).
Times were 1:35 to 1:28.

Then I tried to maintain max speed on the last five (#12 thru #20)
Times were 1:25-1:25-1:25-1:23-1:22
I did increase stroke count on the last one to 14+15+15+16.

I'm pretty pleased with the paces I maintained on these compared to the fact that my pace on 50s at 13+14 stroke count yesterday was :41.
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Terry Laughlin
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May your laps be as happy as mine.

My TI Story

Last edited by terry : 06-12-2015 at 01:01 AM.
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  #55  
Old 06-15-2015
terry terry is offline
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Default 100y Repeat (some at maximal effort)

Monday 15 April - 2100y in <40 minutes
I'm in the final week of my 2-month Spring Training Project, which I began April 20, following a training hiatus of nearly 8 months. I had an interruption in training of a bit over two weeks from end of May to beginning of June, so I'm trying to make up with lost time, with shorter, faster repeat sets.

I went to the pool today with.limited time (the pool would close in less than 40 min) and a general idea to maximize my time by swimming a nearly continuous series of 100y repeats, starting very easy 100s at an average SPL of 13, and finishing as fast as possible at at an average SPL of 15. Here's how I did it.

Tuneup 7 x 100 at (12+13+13+14 SPL) on 1:50 and RPE of 1 to 2.
I swam as relaxed and gently as possible at the start. My time on 1st 100 was 1:43. That might be as slow as I've ever swum for 100y in training. I decided I would continue as long as seconds continue to 'melt off' my time--i.e. not make an effort to swim faster--or until my time dropped to 1:30. That happened on the 7th 100, so Tuneup was complete and it was time to move on to main set.

Main Set
4 rounds of (3 x 100) + 50 Recovery
My plan was to change SPL pattern each round, generally increasing # of strokes.
Round 1: (12+13+14+15 SPL) Average time 1:23
Round 2: (13+14+14+15 SPL) Avg 1:22
Round 3: (13+14+15+16 SPL) Avg 1:21
Round 4: (14+15+15+16 SPL) Avg 1:20

This was the most effortful set of repeats I've done in a long time. My RPE was 3+ at the beginning of the main set and 5 (a very rare effort level for me) at the end. I.E. I gave the last one or two repeats everything I had.

But being very disciplined about sticking to my pre-planned SPL pattern is a protection against wasting energy or imprinting struggle.

Sometimes it pays off to swim at maximum effort. As long as you do it the right way. For me the payoff was in swimming two seconds faster for 100y repeats (1:20 vs. 1:22) than I have done in a year or more.
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Terry Laughlin
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May your laps be as happy as mine.

My TI Story

Last edited by terry : 06-15-2015 at 09:33 PM.
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  #56  
Old 06-16-2015
terry terry is offline
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Default Best Combination of Efficiency and Speed--Mostly 25s

Tues 16 June, 1600 SCY in 40 minutes
Tuneup
4 x 100 Easy Medley on 2:00
I swam as easily and perfectly as possible at stroke counts of
(12FR, 14BK, 7BR, 13FR).
My times descended effortlessly from 1:53 to 1:50.

Main Set
48 x 25 with Tempo Trainer (I didn't count all these 25s; but was able to reconstruct the set as I started writing this post.)
I started at Tempo of 1.10, and barely made it in 14 strokes. I slowed Tempo gradually to 1.26 looking for the tempo at which I could strike the wall strongly in 12 strokes.
Then I increased tempo in .02 increments to 1.04, then by .01 increments to .96.
I swam 2 x 25 at each tempo.
My goal was to find tempo at which my stroke count went to 16.

This was about as good a Speed-wtih-Efficiency practice as I can imagine, as I strove the whole way to keep SPL as low as possible at each tempo.

The .96 tempo at the end is much faster than I've swum since last summer, but reaching it by such small increments helped me feel comfortable and efficiencyt when I got there.

Plus, after doing a quite intensive practice yesterday, keeping my repeats at 25 allowed me to swim fast without any fatigue.
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Terry Laughlin
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May your laps be as happy as mine.

My TI Story
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  #57  
Old 06-17-2015
AWP AWP is offline
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Terry
I'm glad to find my efforts of late have 'mirrored' your practices, unfortunately they also mirrored your interrupted- time too! I'm in peak season at the club and having trudged through back to back 70-80 hour work weeks, plus family matters, am left with less opportunity/energy for practice. I haven't been wet in two weeks or so and have yet to touch the Sound which really hurts!
I eventually will though, with a vengeance! ( I'll have to re-connect with Coach Emily)
Be that as it may, some highlights from two of my last planned practices...

6 rounds of 3x75
TT... Avg time... Avg spl
1.17... 1:06... 14
1.15... 1:05... 14
1.12... 1:04... 14/15
1.09... 1:02... 15
1.12... 1:02... 14/15
1.09... 1:02... 14

3 rounds of 3x100
TT... Time
1.16... 1:29
1.14... 1:27
1.12... 1:26

1.10... 1:25
1.08... 1:25
1.06... 1:24

1.04... 1:23
1.02... 1:22
1.00... 1:20
Input to follow...
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  #58  
Old 06-17-2015
AWP AWP is offline
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Quote:
Originally Posted by AWP View Post
Be that as it may, some highlights from two of my last planned practices...

6 rounds of 3x75
TT... Avg time... Avg spl
1.17... 1:06... 14
1.15... 1:05... 14
1.12... 1:04... 14/15
1.09... 1:02... 15
1.12... 1:02... 14/15
1.09... 1:02... 14

3 rounds of 3x100
TT... Time
1.16... 1:29
1.14... 1:27
1.12... 1:26

1.10... 1:25
1.08... 1:25
1.06... 1:24

1.04... 1:23
1.02... 1:22
1.00... 1:20
Input to follow...

In the first set example I wanted to maintain the same strokes per length average throughout and see at what point it became too difficult to hold. As illustrated, at TT setting 1.09 all lengths were @ 15. At that point I decided to slow tempo and see what happened. I did manage to shed a stroke and keep the same speed as the quicker stroke tempo, a plus. I then returned to the quicker tempo hoping to produce a quicker time 'naturally', but, not this time. Perhaps, had I incrementally returned to TT 1.09 (ie 1.11, 1.10 then 1.09) I may have had a different outcome. No worries, I felt best at the 1.12/1:02 combo on this exercise and confident with a touch more focus, able to complete in 14spl; and maybe a bit quicker too! The point not seeing how few strokes I can take, but how comfortably I can maintain a quicker speed at my lower end stroke counts so to ingrain the ability to efficiently be more 'productive' (propulsive) when I decide to add strokes. There's a whole other world within hundredths of a second!

In the second set example my goal was to maintain spl average in each round, round #1 being @ 14spl, #2 @ 15spl and #3 @ 16spl average. I also wanted to descend my times within each round naturally as tempo quickened. I feel I was successful.
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  #59  
Old 06-18-2015
terry terry is offline
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Quote:
Originally Posted by AWP View Post
In the first set example I wanted to maintain the same strokes per length average throughout and see at what point it became too difficult to hold. As illustrated, at TT setting 1.09 all lengths were @ 15. At that point I decided to slow tempo and see what happened.
Alan
Thanks so much for including detailed notes on your thinking. This is far more valuable than the numbers, as you know. They illustrate the 'curious experimentation' approach I enjoy so much personally, and would love to see more people follow your example.

That final set of 100s is pretty impressive, at least from my current vantage point. I've yet to swim 100y as fast as 1:20 since I resumed swimming two months ago. Today I got close. See below.
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Terry Laughlin
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May your laps be as happy as mine.

My TI Story
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  #60  
Old 06-18-2015
terry terry is offline
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Default Spring Training Project 7 rounds of 3 x 100

Thurs 18 June 2100y in 45 min.

Today was the final practice of my Spring Training Project. On Monday I'll repeat my baseline test set of a 'broken' 1650 as 3 x 550, hoping to improve at least 5% from my first test on April 20. I felt a bit tired and under the weather so I kept my effort relatively moderate for most of it.
This was an example of a practice based on a single set.

Main (Only) Set
7 Rounds of 3 x 100 on 1:45
I swam the first round as a Tuneup at 14 SPL
Then I swam 5 rounds at 15 SPL.
On Rounds 2 thru 5, I succeeded in descending each round 1:25-1:24-1:23.
My goal on these four rounds was to gradually reduce my RPE (effort level) while keeping times consistent. I did reasonably well on this goal.

On Round 6, I swam easily, averaging 1:27.

On Round 7 I swam at 16 SPL and descended 1:23-1:22-1:21. This is the fastest series of 100s I've swum in 2015.
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Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story

Last edited by terry : 06-18-2015 at 10:24 PM.
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