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Old 12-07-2011
terry terry is offline
Head Coach
Join Date: Apr 2008
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Default Freestyle and Different Strokes Mixed

Tues Dec 6 at SUNY
I wasn't sure where to post this, since it wasn't strictly a 1500/1650/Mile practice. It did have some 1650 elements in it though.
Set # 1
Swim 18 x 100 Odd - Free, Even - Mixed Strokes(25FL50BK25BR)
My goal was to descend the 100 Free and separately descend the 100 Mixed Strokes, while maintaining SPL for each (FR@14SPL, FL@8, BK@15-16, BR@8)
I succeeded at that - descending the 9 x 100s FR from 1:36-1:23 interspersed with descending the 100s Mixed Stroke from 1:56-1:43.

Set #2 Swim 5 x 100 FR @ 15 SPL. Hold fastest average time.
I swam these with a recovery 25 between fast 100s. Sendoff time was 2:00, giving me about 10 seconds rest after each 125. I did hold 15SPL and averaged 1:19 per 100, for pace of 6:35 for 500. A good set to build on in coming weeks.

Set #3 Swim 4 x 75 FL-BK-BR. Hold SPL and try to descend
I swam a recovery 25 between fast 75s. My times were 1:15-1:14-1:13-1:13. Also a good set to build on in coming weeks.

Notes: Set #1 was an exercise in effortless pacing and descending. This is a skill that's always valuable.

Sets 2 and 3 were designed to improve my speed, to prepare for racing. On these I swim as fast as possible, but am very disciplined about not sacrificing efficiency - i.e. I set a strict SPL limit and do everything possible to avoid exceeding it. It takes great focus on the final lap of each 100 and on the later repeats in the set, since some fatigue does set in.
Set #2 was a simulator for the 500 Free, swum just below the SPL I'll use when racing.
Set #3 was a simulator for 200-400 IM, also swum at SPLs just below what I expect to use when racing.
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story

Last edited by terry : 12-09-2011 at 12:46 AM.
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