Total Immersion Forums  

Go Back   Total Immersion Forums > Favorite Practices and Sets
FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
 
Thread Tools Display Modes
  #61  
Old 06-22-2015
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default Spring 2015 Training Project -- Final Baseline Test

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.
Reply With Quote
  #62  
Old 06-23-2015
s.sciame s.sciame is offline
Senior Member
 
Join Date: Jan 2011
Location: Rome, Italy
Posts: 479
s.sciame
Default

Quote:
Originally Posted by terry View Post

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.
Hi Terry, really impressive: another way to see it (assuming that also the RPE between the 2 test was the same and that this broken distance corresponds to a straight 1500m on race day) is that your 100m pace over 1500m has improved from 1:41/100m to 1:34/100m in 2 months and only 44k yards. For sure 7s/100m in 2 months is a huge improvement to me, regardless of yardage.

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
Reply With Quote
  #63  
Old 06-26-2015
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default

Quote:
Originally Posted by s.sciame View Post
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?
Salvo
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.
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are Off
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:01 PM.


Powered by vBulletin®
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.