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  #11  
Old 11-13-2015
WFEGb WFEGb is offline
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Hello Sherry,

Terry will correct my interpretation of no.3 if wrong:

If you strengthen your ability to hold SL it should be applicable to (slightly) increased SLs and this must result in faster swimming.... if all other constants (especially SR) hold...

Best regards,
Werner
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  #12  
Old 11-13-2015
jenson1a jenson1a is offline
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Werner Tks for explanation, but it is still Greek to me. I think it has something to do with Terry's point #2--2. Create a feedback loop-either subjective (Focal Points) or objective (SPL, Tempo, Time). If the latter, use two metrics. Tempo+SPL or Tempo+Time or SPL+Time

Still looking for an explanation

Sherry
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  #13  
Old 11-14-2015
WFEGb WFEGb is offline
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Hello Sherry,

may be I'm too naive and simplyfying in my interpretation but my look at this is (second try):

If you take tempo and SPL as metrics and improve your tempo (faster SR) and hold SPL constant, your time improvement will appear by itself. If you hold tempo constant and improve to less SPL your time will also get better automatically.

If you take tempo and time, improve your tempo and hold time you will have to take some more (easier) SPL. If you'll shorten your time and hold your tempo your SPL has to come down "automatically".

If you take SPL and time and take some less SPL with constant time you'll have a little more time (less tempo) for your single stroke. When you'll shorten your time and hold your SPL constant, your tempo (SR) will have to Speed up a little bit.

Think it's a little easier with the formula: Speed = SL x SR

If you take two of them, hold first constant and improve the second, the improvement of the third is a necessary result.

Well, may be Terry has to speak a word of power...

But wit best regards,
Werner
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  #14  
Old 11-15-2015
terry terry is offline
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Quote:
Originally Posted by jenson1a View Post
3. To swim faster, design problem-solving exercises that strengthen your ability to hold Stroke Length, while increasing Stroke Length. We call this the 'Algorithm of Swimming Success.

I understand the first 2 principles, but the third one is confusing. How do you hold stroke length while increasing stroke length? Can someone explain?

Sherry
Sherry
My fault. I created confusion. I meant to write "hold Stroke Length, while increasing Stroke Rate"

I've corrected that in the original.
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  #15  
Old 11-15-2015
terry terry is offline
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Quote:
Originally Posted by WFEGb View Post
If you take two of [the three metrics, SPL, Tempo, and Time] hold one constant and improve the other, the improvement of the third is a necessary resultr
Well put, Werner. This shows what I call the 'implicit metric.'
If I do a Tempo + SPL set as follows
Swim 6 x 25, increasing Tempo from 1.20 to 1.18, 1.16, 1.14, 1.12, 1.10 while holding, say 16 SPL, my Time for 25m will improve by 1.6 sec.

In this case the explicit metrics--the ones I was focused on--where Tempo and SPL. Thiough I was only focused on not adding a stroke (not on swimming faster) if I do manage to hold 16 SPL all the way through this set, my time does get faster by 1.6 sec.

If I do add one stroke (which has a 'time cost' of 1.1 sec, then I'll swim 0.5 sec faster (1.6 minus 1.1)

If I add two strokes, then I'll swim .6 sec slower.

In Tempo + Time sets, SPL is the implicit metric
In SPL + Time sets, Tempo is the implicit metric.
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  #16  
Old 11-15-2015
jenson1a jenson1a is offline
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Terry and Werner

Thank you for clearing that up and also for Werner's detailed explanation. I am a retired cost accountant and probably too nit-picky on details, but I needed the clarification.





Once again, tks for replying.

Sherry
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  #17  
Old 11-18-2015
terry terry is offline
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Default Freestyle and Stroke Medley Sets

Wed 18 Nov --- 2000y in 45 min at SUNY
I had a minor medical procedure five days ago and hadn't been able to swim again until today, so a bit of a gap in my training.
If I still focused on training to create aerobic adaptation that would be bit of a problem, but because I focus on neural adaptation, interruptions in training cause barely a hiccup.

Another factor affecting today's practice was that I felt a strain in my adductor muscles in the inner upper thigh from breaststroke kicking--which I use in both Butterfrog and Breaststroke.
Today I felt slight twinges in that muscle at the beginning of practice so I tried to minimize strain there.

Set #1--including Tuneup
14 x 100 done as
4 x 100 EZ Medley (substitute Free for Fly) on 2:00
4 x 100 FR on 1:40
3 x 100 EZ Medley on 1:55
3 x 100 FR on 1:40
My approach to each round of 100s was the same: Hold same stroke count while descending to faster times.
On EZ Medley, my stroke count was 13FR-16BK-8BR-14FR
On the 100s Freestyle it was 13+14+14+25.
I descended as follows
Round 1 Medley 1:51 to 1:46
Round 2 Free 1:31 to 1:26
Round 3 Medley 1:46 to 1:43 -- faster than 1st round but same stroke counts.
Round 4 Free 1:27 to 1:25 -- faster than 2nd round but same stroke counts.

Recovery/Form Set
4 x 50 BK on 1:00. Hold 15+16 strokes and moderately descend
My times were :53-:51-:50-:49
I was quite pleased with these as I'd not done a BK set in nearly two years.
I should be able to improve on these quite a bit.

Medley Set
4 x 100 IM on 2:00 Hold consistent stroke count and descend
This was my top priority set of the day. I had intended to swim 3 rounds of 4 x 100 IM, but the pool was a bit too crowded to swim Fly until the end--and I thought it best not to test my adductor muscles.
Times: 1:42-1:41-1:40-1:37
My goal here was only to record faster pace/100 than in my main set of 200 IMs in my last practice. To do so I would only have needed to average 1:42 on these so averaging 1:40 is very encouraging.

Six Sets,Three Disciplines: One Goal
In this practice, I swam six rounds, or sets, in three different disciplines--Medley, Backstroke and Free.
Yet my goal in each was the same: Hold an unchanged stroke count while swimming faster.
This is the most consistent focus in my practice because it replicates the pattern that has shown powerful predictive value in the 40 years USA Swimming has collected data on Stroke Length and Rate at Olympic Trials.
In some 10,000 individual swims featuring elite and near-elite swimmers, those who did the best job of maintaining SL, while increasing SR, had the best chance of gaining one of the precious few slots (2 per event out of 60 or more people trying for them in each event) on the Olympic team.
This is such invaluable insight into the means by which any swimmer can reach their fullest potential that I call it the "Algorithm for Swimming Success" or #SwimSuccessAlgorithm when I hashtag it.
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Last edited by terry : 11-19-2015 at 12:28 PM.
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  #18  
Old 11-20-2015
terry terry is offline
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Default Feeling F-a-a-a-ntastic. Every Single Stroke

Thurs 19 Nov --- 2100y in 40 minutes

This morning I went to the pool with a pretty general outline. Mainly I wanted to have a relaxing/restorative practice. (I'm still recovering from a minor medical procedure six days ago.)

I also knew I wanted to continue giving my upper leg adductor muscles a rest; that meant no Butterfrog or Breaststroke.

Finally I wanted to swim some freestyle with Tempo, something I hadn't done in almost exactly 5 months, since the final practice of my Spring Training Project.

Task #1
400 + 2 x 200 + 4 x 100 Free-Back -- All done alternating 50 FR and 50 BK
I began this only intending to swim a 400 Tuneup, mixing FR and BK, but during my first 100, decided to do the set above, with two objectives
1. Hold same stroke count throughout -- 15 SPL for BK; 14 SPL for FR.
2. Swim faster 'automatically' as I reduced repeat distance from 400 to 200 to 100.
That's just what happened:
I swam the 400 in 7:00
I swam the 200s in 3:19 and 3:18 (6:37 for 400)
I swam the 100s in 1:37 to 1:36 (6:26 for 400).
I applied slightly firmer pressure as my repeats got shorter, but my effort remained super-controlled throughout. With SPL remaining constant, my Tempo automatically got faster each time my pace increased.
Hold SL; Increase SR #SwimSuccessAlgorithm
Every stroke felt fantastic. My turns and breakouts felt crisper and better-timed as I progressed through the set.

Task #2
4 x 50 on 1:00. Hold Stroke Count and Descend
My backstroke felt so great I decided to repeat a set I'd done just yesterday.
I held the same stroke count 15+16, but my added-up time for 200y was 4 seconds faster than yesterday
Times: :51-:50-:49-:49 Cumulative 200y time 3:19.

Task #3
12 x 50 FR on 1:00 - Tempo Pyramid
My stroke felt so good--as good as it ever has--on all the Freestyle I'd done to this point I decided to test if I could maintain that great feeling at slightly brisker tempo. finish with some tempo work.
I made an educated guess and started at a 1.10 tempo. I felt a tiny bit rushed and took 15+16 strokes. Not quite the feeling or stroke count I was aiming for.
Then I slowed tempo by .02 each 50: 1.12-1.14-1.16.
At 1.16 I took 29 strokes. That felt much better.
I swam a second 50 at 1.16 and felt as smooth and integrated as I had earlier, without tempo.
Then I increased tempo by .01 each for 7 x 50: 1.15-1.14-1.13-1.12-1.11-1.10-1.09
At 1.09, I was still at 14+15 strokes and still felt super-smooth.
A perfect place to finish the set and the practice.

As good as I felt and swam today, I can't wait to go back.
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Last edited by terry : 11-20-2015 at 01:41 AM.
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  #19  
Old 11-21-2015
terry terry is offline
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Default 4 x 200 IM + 1 x 400 IM Broken into 50s

Sat 21 Nov --- 2400y in 52 min at SUNY
This was another fabulous practice. Again my stroke felt fantastic. And again I gained speed over previous practices.
Tuneup
8 x 100 as 4 sets of (2 x 100)
#1 EZ Medley on 2:00
#2 Free on 1:40
I swam with featherlight touch on the first pair of 100s and slightly increased both stroke pressure and tempo on each succeeding pair. I held same stroke count throughout, but swam 10 sec faster on the final Medley and 8 sec faster on final Free than I had on the first of each.

Main Task 4 x Broken 200 IM + 1 x Broken 400 IM
I swam each of these as a series of 50s
For 200 IM: 50 Fly - 50 Back - 50 Breast - 50 Free
For 400 IM: 2 x 50 Fly + 2 x 50 BK + 2 x 50 BR + 2 x 50 FR
Intervals were 1:10 for 50s in the strokes and 1:00 for 50s FR. This gave me approx 20 seconds rest between 50s.
After each series of 4 x 50 I swam a 50 'Perfect' BK for recovery.
I kept my 50y stroke counts consistent for the entire set: FL 8+9 BK 15+16 BR 8+9 FR 14+15
And I swam steadily faster without adding a stroke.

Added up times for 200 IM's 3:20-3:17-3:13-3:10
Added up times for 400 IM 6:16 (3:08 pace for 200 IM!!!)

This may be the best Stroke Medley practice I've ever done, in terms of how great my technique felt and how well I solved the problem of swimming (significantly) faster without adding strokes.
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Last edited by terry : 11-22-2015 at 03:23 AM.
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  #20  
Old 11-23-2015
terry terry is offline
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Default Fast-paced 50s

Mon 23 Nov 1700y in 35 min - I had my own lane.

Yesterday--Sunday, 22 Nov--I participated in an Adirondack Masters group workout in Saratoga Springs, a 100-mile drive from my house.

I went mainly because the workout was followed by a dinner and the annual AdDMS meeting.
The group workout was a single set: 50 x 100 or 75 or 50 on 1:45.
There were 38 attendees spread over six lanes, so about 6 per lane.
If I had my druthers I'd have done something like this
6 to 8 rounds of (3 x 100 FR + 4 x 75 IM-no free) on 1:45
Instead I swam 20-something x 100s, continuing until I started to get calf cramps, then switched to 75s FL-BK-BR. I did about 20 of those, for a total of about 4000y.
Doing so many unvaried reps in a row had enormous potential for rote repetition.
I maintained a sense of purpose by holding efficient stroke counts, which is more challenging with the turbulence created by so many people in one lane.

I swam last in my lane the whole way, leaving as far as possible behind the person I followed without getting caught by the leader.

I held 14+15+15+16 SPL in free for most of the 100s (best was 1:22) then switched to 14+15+16 a bit faster with an EZ 25 BK on the end (these were about 1:27)
Then I held 8+16+8 for 75 Fly-Bk-Brst. Times held steady around 1:20.

I would describe my state of mind as focused, making the most of it, but far less satisfying than when I swim solo and can do just what I want.
Which brings us to today . . .

Tuneup
6 x 100 (25FR25BK) on 1:50 + 6 x 50 on 1:50
On the 100s, I held my intended stroke count of 14FR and 15BK and descended from 1:43 (only 7 seconds rest) to 1:36
On the 50s I descended 1-4 with the same SPL. Times: :48-:47-:46-:45
Then a 50 Perfect BK for recovery followed by a 50 Fast BK at 15+16 SPL. That was 47 seconds, my fastest 50 BK by 2 seconds in at least a year.

Main Task
16 x 50 FR on 1:00.
I swam 1 fast-paced 50 FR at 15+16 strokes, then two recovery pace 25BK+25FR at 15+14 strokes.
For my 6 fast-paced 50s I did
'glimpse' of 37, 37, glimpse of 36, 36, 36.

My goal for 200y FR for April is 2:20.
That's 2 sec faster than I did at 60.
If I repeat this set regularly for next five months, think I can do that.
I also think my 500 and 1000 will benefit.
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My TI Story
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