Total Immersion Forums  

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

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
  #15  
Old 07-26-2016
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default

Quote:
Originally Posted by terry View Post
For a variety of reasons too complex to go into now, I haven't posted anything on this thread in over three months. However I plan to practice-with-purpose for the rest of the summer and to post my practices regularly. I felt absolutely brilliant at times during this evening's practice in Lake Minnewaska.

Thurs 22 July 2000m at Lake Minnewaska
I did a single set, as I nearly always do at the lake. I've been swimming at Minnewaska fairly regularly since June 18, ranging between 1200 and 2000m. I'd planned to swim 2400m (6 x 400) this evening but decided to stop after 5 x 400.

Main Set 5 x 400m on 9:00
Increase tempo by .02 sec on each 400 (1.18-1.16-1.14-1.12-1.10) and take times. Goal is to keep effort quite low and descend the set by maintaining stroke quality.
My times were 6:22-6:10-5:56-5:53-5:52. I decided to stop the set after 5 repeats because of diminishing returns.
I can calculate total strokes for each 400 by dividing time/tempo
I took 323 strokes on the first 400, 318 on #2, 312 on #3, 315 on #4, and 320 on #5.

Based on my results, what would you advise I do in my next practice to target and improve my current weakness?
I'm curious what your RPE was, but there is a nadir in your SPL at repeat #3 at a tempo of 1.14. You get faster after that and SPL goes up, but what was your effort level?

I'd like to see you able to hone in on the 6:00 pace (1.14 or 1.15 tempo) as it looks like that's a nice area where form/endurance still holds together, and then explore the faster tempos in shorter repeats.

Maybe something along the lines of
3 Rounds of 4 x 200m as 1.18, 1.16, 1.14, 1.12

You'd be fresher when you hit the 1.12 tempo. or do 2 rounds of 5 x 200m and take it down to 1.10 again.
__________________
Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

Reply With Quote
 


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 10:56 AM.


Powered by vBulletin®
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.