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  #11  
Old 01-22-2016
WFEGb WFEGb is offline
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Hello,

unsecure if it will be of any help. My SPLs are by far not as constant as the former posted and am much slower. But may some of the slower swimmers take it as encouragement to put theirs in too.

Male, 65years (next month), 1.86m. Tabled GZ 34.5-44SPL LCM. I swam the tests yesterday and today. Always two laps, breathed every two, one lap left, second right. Rest intervals 40s-50s. Two beeps push off, one more for the turn.

Started yesterday with higher TT-Settings as warm up and for to have some comfy laps... and would stop testing when out my tabled GZ. Swam the last TT-set twice to ensure time to quit has really come...

Yesterday
TT/sec ----- SPL1/SPL2 ----- Time/100m
1.50 ------- 38/39 ----------- 2:03
1.48 ------- 37/37 ----------- 1:57
1.46 ------- 36/37 ----------- 1:54
1.44 ------- 38/38 ----------- 1:57
1.42 ------- 37/39 ----------- 1:55
1.40 ------- 38/38 ----------- 1:53
1.38 ------- 39/38 ----------- 1:53
1.36 ------- 38/40 ----------- 1:53
1.34 ------- 39/39 ----------- 1:51
1.32 ------- 39/40 ----------- 1:51
1.30 ------- 39/39 ----------- 1:48
1.28 ------- 40/40 ----------- 1:49
1.26 ------- 39/42 ----------- 1:48
1.24 ------- 41/41 ----------- 1:49
1.22 ------- 42/43 ----------- 1:50
1.20 ------- 44/44 ----------- 1:52
1.18 ------- 44/45 ----------- 1:51
1.18 ------- 45/45 ----------- 1:52

Today
TT/sec ----- SPL1/SPL2 ----- Time/100m
1.34 ------- 38/39 ----------- 1:50
1.32 ------- 38/38 ----------- 1:47
1.30 ------- 38/39 ----------- 1:47
1.28 ------- 37/39 ----------- 1:44
1.26 ------- 38/39 ----------- 1:43
1.24 ------- 38/40 ----------- 1:43
1.22 ------- 39/39 ----------- 1:41
1.20 ------- 40/40 ----------- 1:42
1.18 ------- 41/42 ----------- 1:44
1.16 ------- 42/44 ----------- 1:46
1.14 ------- 44/45 ----------- 1:47
1.14 ------- 45/46 ----------- 1:49

FWIW and with best regeards,
Werner

PS: Only FPs: Spearing flat and rotating flat. The first could be hold some laps longer... Only FP for the last 100s was catching the TT's bong...
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  #12  
Old 01-23-2016
AWP AWP is offline
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Tuesday January 19 YMCA 25y pool
After a 15-20 minute open swim (was approx 1+wk since last practice)
16x100 FR
TT ranges 1.30 - 1.00
(First # denotes count for initial length of each repeat)
1.30 @ 12/13 spl
1.28 @ 12/13 spl
1.26 @ 12/13 spl + 1 lgth @ 14
1.24 @ 12/13 spl + 2 lgth @ 14
1.22 @ 12/13 spl + 1 lgth @ 14
I sensed that the open swim warmed me thoroughly and aided my capacity to hold a good level of efficiency. However I also felt it may tax me to maintain that level of focused swimming both physically and mentally at the onset as opposed to 'building' that focus.

Approx 1+ min rest w/ 50BK ( between repeats approx 10 sec rest; 'organic' yet mindful)

1.20 @ 13/14 spl
1.18 @ 13/14 spl
1.16 @ 13/14 + 1 lgth @ 15
1.14 @ 13/14 + 2 lgth @ 15
1.12 @ 14/15
At the last repeat of this block, I sensed oncoming 'fatigue' lightened up and focused solely on meeting the "beep" as smoothly as possible; this felt better.
Another min rest approx and approx 20 sec between repeats.

1.10 @ 14/15 spl
1.08 @ 14/15 spl + 1 lgth @ 16
1.06 @ 14/15 spl + 2 lgth @ 16
1.04 @ 14/16 spl
1.02 @ 14/16 spl + 1 lgth @ 17
1.00 @ 14/ 16 spl + 2 lgth @ 17
Throughout this block of repeats I felt a steady rise in fatigue. After the second block, felt better but knew I was 'spent' as the tempo increased and spl count became less effective; no more speed for my efforts.
Took an additional 5 sec rest until third repeat then another 10 for the remaining.

Thursday January 21 YMCA 25y pool
This exercise would make up the entire practice time.
TT ranges 1.30 - 1.00, then 1.15 - 1.05
On the first block (6) repeats were on 2:00 and subsequent blocks an additional :5 sec added ie 2:05/2:10. In the third block, the last three repeats added yet another :5 sec rest.
Two minutes separated the third and fourth blocks, where once again repeats were on 2:00.

22×100 FR (again first # denotes initial length count)
1.30 @ 13 spl
1.28 @ 13 spl
1.26 @ 13/14 spl
1.24 @ 13/14 spl
1.22 @ 13/14 spl
1.20 @ 13/14 spl
1.18 @ 14/15 spl + :5 test
1.16 @ 14/15 spl
1.14 @ 14/15 spl
1.12 @ 14/15 spl
1.10 @ 14/15 spl
1.08 @ 14/15 spl + :10 rest
1.06 @ 15 spl + 1 lgth @ 16
1.04 @ 14/15/16 spl + :20 rest
1.02 @ 15/16 /17 spl
1.00 @ 15/16/17 spl

The additional rest helped me regain a sense of efficiency/ control albeit with tired muscles.

1.15 @ 15 spl
1.13 @ 14/15 spl
1.11 @ 14/16 spl
1.09 @ 14/15/16 spl
1.07 @ 14/15/16/17 spl
1.05 @ 14/15/16/17
I marked time only twice including the very last repeat and came in on my average cruise pace, one which I can/have def better(ed), but not after 21 previous repeats...
Interesting exercise to say the least.

I'm a 50 y.o. male @ 5' 8" and 173lbs

Last edited by AWP : 01-23-2016 at 08:19 PM.
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  #13  
Old 01-25-2016
CoachToddE CoachToddE is offline
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Join Date: Aug 2011
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Default More Precise Green Zone

My height is 71 inches, Green Zone for a 25m pool is 16 SPL -20 SPL but, I believe believe closer to 16.5-20.5.

My main pool for swimming is the JCC which is an outdoor 25M pool. So I chose to do the 100s set Terry had done. Although I decided to take my TT settings down to .94 since I sometimes swim at the faster tempos.

Using Terry’s starting point of 1.3 and reduced each by .02. I figured the first 5-10 would be a good slow warm-up as it has been a while since I have swum at 1.3. My stroke count started at 17spl for 1.3 and then went to 16spl for 1.28, 1.26, and then back to 17 for 1.24 and 1.20.

Starting at 1.18 I held at 18spl to 1.08, and 19spl to .98. My next to last 2 x 100 were at 20spl ending at .94 so I decided to go back to .98 and was back at 18spl.

I think for me my personal Green Zone my range this day was 17 to 19 between 1.2 and .98.

I plan to conduct the 50M pool tests soon.
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  #14  
Old 01-28-2016
WFEGb WFEGb is offline
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Hello,

just another supplement. Started yesterday same test with TT 1.22s...

TT/sec ----- SPL1/SPL2 ----- Time/100m
1.22 ------- 41/39 ----------- 1:44
1.20 ------- 39/40 ----------- 1:41
1.18 ------- 41/43 ----------- 1:45
1.16 ------- 43/44 ----------- 1:49
1.14 ------- 44/44 ----------- 1:48 < one bong more for turn and push off
1.14 ------- 43/45 ----------- 1:48 < one bong more for turn and push off

Only (possible) FP: Flat spear.

Thought "This was the day my friend..." relaxed with 200m very slow BS, would call it SG-BS... and had some time left. So I decided 4-3-2-1 as long as possible with TT@ 1.3s. Felt swimable and went best for my skills. All 39-42SPL (less than 2min/100m).

So after all These tests I'd advocate to hold the broad GZs. Seems to have options at higher SR and more SPL and swimming at lower SPL either. To get a narrower range TI should develop a short test for warm up for "SPL of the day"... Because not everyone has Terry's skill to swim two laps and know the "my SPL of today".

Best reagards,
Werner
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  #15  
Old 02-02-2016
sclim sclim is offline
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Quote:
Originally Posted by WFEGb View Post
Hello,

unsecure if it will be of any help. My SPLs are by far not as constant as the former posted and am much slower. But may some of the slower swimmers take it as encouragement to put theirs in too.

Male, 65years (next month), 1.86m. Tabled GZ 34.5-44SPL LCM. I swam the tests yesterday and today. Always two laps, breathed every two, one lap left, second right. Rest intervals 40s-50s. Two beeps push off, one more for the turn.

Started yesterday with higher TT-Settings as warm up and for to have some comfy laps... and would stop testing when out my tabled GZ. Swam the last TT-set twice to ensure time to quit has really come...

Yesterday
TT/sec ----- SPL1/SPL2 ----- Time/100m
1.50 ------- 38/39 ----------- 2:03
1.48 ------- 37/37 ----------- 1:57
1.46 ------- 36/37 ----------- 1:54
1.44 ------- 38/38 ----------- 1:57
1.42 ------- 37/39 ----------- 1:55
1.40 ------- 38/38 ----------- 1:53
1.38 ------- 39/38 ----------- 1:53
1.36 ------- 38/40 ----------- 1:53
1.34 ------- 39/39 ----------- 1:51
1.32 ------- 39/40 ----------- 1:51
1.30 ------- 39/39 ----------- 1:48
1.28 ------- 40/40 ----------- 1:49
1.26 ------- 39/42 ----------- 1:48
1.24 ------- 41/41 ----------- 1:49
1.22 ------- 42/43 ----------- 1:50
1.20 ------- 44/44 ----------- 1:52
1.18 ------- 44/45 ----------- 1:51
1.18 ------- 45/45 ----------- 1:52


Today
TT/sec ----- SPL1/SPL2 ----- Time/100m
1.34 ------- 38/39 ----------- 1:50
1.32 ------- 38/38 ----------- 1:47
1.30 ------- 38/39 ----------- 1:47
1.28 ------- 37/39 ----------- 1:44
1.26 ------- 38/39 ----------- 1:43
1.24 ------- 38/40 ----------- 1:43
1.22 ------- 39/39 ----------- 1:41
1.20 ------- 40/40 ----------- 1:42
1.18 ------- 41/42 ----------- 1:44

1.16 ------- 42/44 ----------- 1:46
1.14 ------- 44/45 ----------- 1:47
1.14 ------- 45/46 ----------- 1:49

FWIW and with best regeards,
Werner

PS: Only FPs: Spearing flat and rotating flat. The first could be hold some laps longer... Only FP for the last 100s was catching the TT's bong...
Werner: in this comparison between 2 days, in the first day the progression from TT 1.24 to 1.18 resulted in a marked degradation of SPL from 41 to 45; on the second day from 38/40 to 41/42. Why the improvement, do you think. Was it merely due to a longer exercise set and resulting fatigue the first day, and you had recovered by the second day and did the same TT sequence relatively earlier in the set?
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  #16  
Old 02-03-2016
sergi@smartswim.es
 
Posts: n/a
Default Personalized Green Zone

Hi everydody, find below my comments on the adjusted Green Zone experiment launched by Terry some week ago.

In my case I made the experiment twice in a 50m course pool doing the same task 2 within 10 days. My task was 16 sets of 50m. Click here for detailed data of the experiment

https://drive.google.com/file/d/0B2E...ew?usp=sharing


I used sets 1 to 6 as tune-up, starting TT at 1.30 (1.30, 1.28, 1.26, 1.24, 1.22, 1.20). SPL quite steady (31-32 SPL) and bit better in the 2nd test and below by far in both cases from my green zone according to chart (37-40).

After 1st 6 sets, "party starts"!!! with more frequence and more required concentration going from TT 1.18 to 1.00 jumping down each by 0.2 Never breaking the highest Green Zone BPL (40). Repeated 3 times last 50m at 1.00 to check out differences on times swimming 1st 1.00 with 2BK, 2nd and 3rd. with 6bk.

Take-away from this experiment: My personalized Green Zone would be (32-34 BPL). What do you think?
Age: 44 years old
Height: 1.75m
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  #17  
Old 02-03-2016
CoachJamesEwart CoachJamesEwart is offline
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Have you always swum ay the higher tempos Jeremy?

I can hold SPL but it takes a hell of a lot of effort for me to do so under 1.08 or so.
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  #18  
Old 02-03-2016
WFEGb WFEGb is offline
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Posts: 1,104
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Hello Sclim,

Quote:
Werner: in this comparison between 2 days, in the first day the progression from TT 1.24 to 1.18 resulted in a marked degradation of SPL from 41 to 45; on the second day from 38/40 to 41/42. Why the improvement, do you think. Was it merely due to a longer exercise set and resulting fatigue the first day, and you had recovered by the second day and did the same TT sequence relatively earlier in the set?
Yes, think it's just a matter of poor stamina. a look at post #14 confirmed it. I really felt breathless and powered out after that 600m. And although TT 1.3sec is acted as slow motion it's the edge to extreme fast for me...

Swam several 100m sets yesterday with TT 1.3s with long rest intervals about 35 bongs. Would see how long I could stay in my "old GZ". Thought 10-15 repetitions should be feasible. Started with 39/41SPL; after 15 sets I was at 41/41SPL and after 30 at 43/43SPL. Glad about it, but what should be my new personal GZ?

Best regards,
Werner
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  #19  
Old 02-03-2016
CoachJamesEwart CoachJamesEwart is offline
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Join Date: Apr 2015
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Quote:
Originally Posted by terry View Post
Werner
Do you mean rest intervals?
I did 26 x 100 in total.
The first 21 I swam on a 2:00 interval -- getting a bit less than 30 seconds rest between 100s. I also gave myself a minute extra rest after 10 x 100.
The last 5 x 100, because it was more physically demanding, I swam on a 2:10 interval -- about 90 seconds work and 40 seconds rest.
I can't swim 26 of anything. My brain will not let me.
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  #20  
Old 02-08-2016
sergi@smartswim.es
 
Posts: n/a
Default Personalized Green Zone SPL (sets of 75m)

Hi again Coaches, find below my results and comments on the second experiment I've done to determine my adjusted Green Zone SPL. 1st experiment was swimming sets of 50m. Now I swam sets of 75m

I sam 2 times 16 sets of 75m within one week in a 25 course pool. Click below for detailed data of the experiment

https://drive.google.com/open?id=0B2...EhGR2NfcC0tZFU


As I made in the 1st experiment, I swam sets 1 to 6 as adaptation, starting TT at 1.30 (1.30, 1.28, 1.26, 1.24, 1.22, 1.20). SPL quite steady during these 6 sets (12-14 SPL/25m) and again below by far from my green zone according to chart (16-18).

The challenging section of the experiment starts when TT goes below 1.20 jumping down each by 0.2 Never broke my Green Zone BPL according to chart (18), my highest was 16 spl. Repeated 1 time last 75m at 1.00 to check out differences on times swimming 1st 1.00 with 2BK and 2ndd. with 6bk.


Take-aways from this experiment: My personalized Green Zone would be (14-16 BPL). I aprreciate any feedback on that conclusion?
Age: 44 years old
Height: 1.75m

Now I am ready to push myself really hard and swim at a very high pace for me (below TT 1.00) in sets of 100m as James Ewarts suggested. Let's see where is my Green Zone then!!
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