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
  #1  
Old 11-26-2012
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default Triple Tempo Trainer Pyramid

Mon Nov 26 2500 LCM at Fort Lauderdale Hall of Fame Pool

Today I took a break from the backstroke-centric practices in my Month of Backstroke Improvement. I met TI swimmer Bernice Ruo (who attended our All Strokes Workshop in Coral Springs this weekend) at the Hall of Fame pool before she caught her flight back to Chicago. At my suggestion the main feature of our practice was 3 rounds of Asymmetric Tempo Pyramid. Each round was 10 x 50.
Round 1: We took tempo from 1.3 to 1.6 in .1 increments then back to 1.3 in .05 increments.
Round 2: Tempo went from 1.25 to 1.55 in .1 increments then back to 1.25 in .05 increments.
Round 3: Tempo from 1.20 to 1.50 in .1 increments then back to 1.20 in .05 increments.
Between rounds we swam 200 (Bernice) to 300 (me) continuous to test if we could maintain the SPL at which we finished the pyramid without using the TT.

All in all a great practice. Bernice had not done the pyramid before. She improved from 43 SPL to 35 SPL while slowing tempo in 1st round! Then finished at 40 SPL -- a 'voodoo' improvement in efficiency of 3 strokes.
My SPL went from 36 to 29 as tempo slowed 1.3 to 1.6 and held at 33 when I returned to 1.3.
In subsequent rounds I was able to improve SPL by only one stroke, but that's not surprising since I'd already optimized my form quite a bit in the first round.

This was my first Long Course practice since July and perhaps only 10th of the year. As well I began fall pool practices only in the last two weeks. So my metrics in this practice were enormously encouraging
SPL range was 29 to 36. Tempo range was 1.2 to 1.6.
__________________
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote
  #2  
Old 11-27-2012
CoachStuartMcDougal's Avatar
CoachStuartMcDougal CoachStuartMcDougal is offline
coach
 
Join Date: Jan 2012
Posts: 1,353
CoachStuartMcDougal
Default

Terry, this is an excellent pyramid practice, and will have give it a try. A big congrats to Bernice for dropping 8 strokes, and holding 3 strokes less at the faster tempo! And you dropping to 29 SPL in LCM - awesome! That's like Sun Yang stroke count - right?!? I will give the three rounds of 10x50 Asymmetric Tempo Pyramid a try at Rosebowl Aquatics Wed morning, and see what kind of results I end up with.
Reply With Quote
  #3  
Old 11-29-2012
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default Can You Swim like Sun Yang?

Stuart
I hadn't thought of it, but you're right. Just by pushing the right button on my TT, I can 'swim like Sun Yang.' Admittedly I had to slow my tempo to 1.6 to get into his SPL range, and I could only do it for 50m -- I know better than to believe that if I'd flipped and swum back I would again make it in 29SPL. But even so it's a thrilling accomplishment at 61 years old and 182 cm tall to be able to do what the world's best distance swimmer does at 20 yrs (he'll be 21 on Saturday) and 198cm.
If I had more LCM practice time I'd work at whittling down the difference between my tempo 1.60 and his, which is between .8 and .9.
Gives me an idea for a TI virtual contest: At what tempo can you match Sun Yang?
__________________
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote
  #4  
Old 11-29-2012
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default My Backstroke Month of Excellence/Improvement

Just short of two weeks ago, I started on a Month of Excellence in Backstroke. The Triple Tempo Trainer Pyramid I report above was the first in this period in which I focused solely on freestyle.
But exciting things are also happening in backstroke, which demonstrates the truth of the maxim: That which gets measured gets improved.
I did a baseline set 13 days ago on Nov 16. In that set my final swim was a 200y backstroke which I swam in 3:30. Yesterday, in only my 5th pool practice which focused on backstroke since then I'd improved that baseline to 3:13.
You can read how I did it at this thread.
__________________
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote
  #5  
Old 11-29-2012
andyinnorway andyinnorway is offline
Senior Member
 
Join Date: Mar 2011
Posts: 1,680
andyinnorway
Default

Quote:
Originally Posted by terry View Post
Stuart
I hadn't thought of it, but you're right. Just by pushing the right button on my TT, I can 'swim like Sun Yang.' Admittedly I had to slow my tempo to 1.6 to get into his SPL range, and I could only do it for 50m -- I know better than to believe that if I'd flipped and swum back I would again make it in 29SPL. But even so it's a thrilling accomplishment at 61 years old and 182 cm tall to be able to do what the world's best distance swimmer does at 20 yrs (he'll be 21 on Saturday) and 198cm.
If I had more LCM practice time I'd work at whittling down the difference between my tempo 1.60 and his, which is between .8 and .9.
Gives me an idea for a TI virtual contest: At what tempo can you match Sun Yang?
Its a great idea but I count 26SPL+ the funny one he takes on turns on his lengths when I watch him, let's say 27 for arguments sake.

The first half is much easier though he normally crosses the middle of the 25m marker on exactly 12, so your virtual contest could be what tempo can you hold SPL12 for SCM or SPL11 for SCY?
Reply With Quote
  #6  
Old 11-29-2012
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default

27 SPL for 50m is probably a bridge too far for me. Since Sun Yang does get up to 29 at some point in the event I'll satisfy myself with that.
My first breath after crossing 25m was at 13SPL on that length.
__________________
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote
  #7  
Old 12-02-2012
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default

Quote:
Originally Posted by terry View Post
Gives me an idea for a TI virtual contest: At what tempo can you match Sun Yang?
Calling Mat Hudson...
We need to normalize for height and skill level.

At Sun Yang's World Record 1500m,
#1 what is his %age of wingspan conversion?
#2 What is his rate?

TI virtual contest then becomes
#1 Can you achieve Sun Yang's %age of wingspan conversion?
#2 What's the fastest rate at which you can hold this?

This then becomes your PERSONAL 'world record 1500m equivalent time', that we can each focus on improving. :)
__________________
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
  #8  
Old 12-02-2012
andyinnorway andyinnorway is offline
Senior Member
 
Join Date: Mar 2011
Posts: 1,680
andyinnorway
Default

I did 1.5 @ 12SPL on my first attempt for a 21s 25m at the end of my last session.

I would guess that my limit would be 1.38-1.42
Reply With Quote
  #9  
Old 12-03-2012
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default

Quote:
Originally Posted by CoachSuzanne View Post
TI virtual contest then becomes
#1 Can you achieve Sun Yang's %age of wingspan conversion?
#2 What's the fastest rate at which you can hold this?

This then becomes your PERSONAL 'world record 1500m equivalent time', that we can each focus on improving. :)
Excellent contest suggestion. I could really get into that.
__________________
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote
  #10  
Old 12-04-2012
Grant Grant is offline
Senior Member
 
Join Date: Nov 2008
Location: Sooke, BC. Canada
Posts: 581
Grant
Default

Quote:
Originally Posted by CoachSuzanne View Post
Calling Mat Hudson...
We need to normalize for height and skill level.

At Sun Yang's World Record 1500m,
#1 what is his %age of wingspan conversion?
#2 What is his rate?

TI virtual contest then becomes
#1 Can you achieve Sun Yang's %age of wingspan conversion?
#2 What's the fastest rate at which you can hold this?

This then becomes your PERSONAL 'world record 1500m equivalent time', that we can each focus on improving. :)
Hi Suzanne
Would you be willing to illustrate for the forum how to make the above calculations. I have given my personal age, wingspan and 1500 time as well as Sun Yangs, below.

Grant
Wingspan. 175cm/1.75m
Age. 77
77/1.75= 44.0. %Age/Wingspan in meters
1500 m time. 30:30.0

Sun yang.
Wingspan 2.11 meters
Age 21
21/2.11 = 9.950. %Age/Wingspan in meters
1500 m time 14:49.31

Where to go from here? :0)
Thanks
__________________
May we swim with ease at the speeds we choose.
Grant
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 05:28 PM.


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