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  #41  
Old 08-13-2013
andyinnorway andyinnorway is offline
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I wasn't able to progress today :(

400m warm up 7:08 that was fine

4x250m

4:05
4:16
4:15
4:21

not sure about the reason, will see what happens the rest of the week

I did manage a 1:28 100m with TT@1.14 today which was a pb at that tempo at the end of the session to save some grace.
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  #42  
Old 08-13-2013
Talvi Talvi is offline
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Quote:
Originally Posted by andyinnorway View Post
I wasn't able to progress today :(
You'll figure it out.

Of course I have no idea what I'm talking about, but it seems reasonably clear from what you've written on this thread that the issue is not that you've hit your limit, as you consistently do better.

Logically therefore it would seem that the "answer" must lie in something more systemic, more contextual, something about process rather than content? FWIW.
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  #43  
Old 08-13-2013
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by andyinnorway View Post
I wasn't able to progress today :(

400m warm up 7:08 that was fine

4x250m

4:05
4:16
4:15
4:21

not sure about the reason, will see what happens the rest of the week

I did manage a 1:28 100m with TT@1.14 today which was a pb at that tempo at the end of the session to save some grace.
What's your rest interval between each250? Is the idea here to swim a broken 1000?
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Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
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  #44  
Old 08-14-2013
andyinnorway andyinnorway is offline
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andyinnorway
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Quote:
Originally Posted by CoachSuzanne View Post
What's your rest interval between each250? Is the idea here to swim a broken 1000?
my rest interval is flexible based on recovery and waiting for a clear 2 lengths on other swimmers in the lane. 3-5 minutes typically.

talvi - thanks for support and comments.
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  #45  
Old 08-14-2013
andyinnorway andyinnorway is offline
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andyinnorway
Default An extra hour's sleep goes a long way.

Today I was back in business.

I managed to extend my endurance set to 4,500m

I did a season's 400pb in the middle at 1500m race pace effort of 6:53

and I managed to do 8x100m in 1.44 off 2 minutes which I've only done once before.

Day off tomorrow, heading for the velodrome.
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  #46  
Old 08-14-2013
CharlesCouturier CharlesCouturier is offline
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Quote:
Originally Posted by andyinnorway View Post
heading for the velodrome.
You lucky. I started coaching for this sport this year, fell in love with it! We may even go to Worlds Master this year (Team Pursuit)
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  #47  
Old 08-14-2013
craig.arnold@gmail.com craig.arnold@gmail.com is offline
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Quote:
Originally Posted by andyinnorway View Post
Today I was back in business.

I managed to extend my endurance set to 4,500m

I did a season's 400pb in the middle at 1500m race pace effort of 6:53

and I managed to do 8x100m in 1.44 off 2 minutes which I've only done once before.

Day off tomorrow, heading for the velodrome.
Well done Andy!
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  #48  
Old 08-14-2013
terry terry is offline
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Ditto Andy. 6:53 is a pretty decent multiple (2.02) of your season's best 200 of 3:24.

A good metric to track is the multiple of your 400pb to your 200pb.

Another good metric to track is the relationship between tempo and time on your pb's. If you swim with a TT.
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  #49  
Old 08-15-2013
CharlesCouturier CharlesCouturier is offline
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Andy, incidentally, if you're interested in improving your performances, be aware that improvement over longer distance grows pretty much linear with improvement over shorter.

One thing is sure, you constantly assess your progress, that's step one to actually start making some. Today another guy wrote to my facebook message saying that he's *got* to improve his tri swim legs. Well if he never assess his progress in the pool, it's not likely going to happen.

You'd be amazed (not the right way) knowing how many people, triathlètes, do swim without never being aware of any of their metrics. No knowledge of their DPS, SR or swim time. In my own team! They swim all year round with no way of knowing if they improve, in short course meter indoor pool with two pool time clock one on each side, availability of $30 water proof stop watches, etc...

Your case is much more healthy. But do not neglect pure speed. If you make an improvement of 1sec over 100m, it is likely going to translate into 15sec over 1500. So you only need 4 sec of improvement over 100m to shrink a minute off a 1500. And the slower you are "now", the more this holds true.

Passed a certain point, this no longer works. And passed this passed point, you reach inverse relationships (improvement over 100 = loss over 1500).

I expect TI swimmers to really see a linear relationship, as you guys are freaks of not loosing your form over 100m.

Last edited by CharlesCouturier : 08-15-2013 at 12:57 AM.
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  #50  
Old 08-15-2013
andyinnorway andyinnorway is offline
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Charles,

I was actually thinking about this yesterday. Do you see the swim predict formula as working both ways? so as well as improving my 100m time to speed up my 1500m, speeding up my 1500m will automatically make me faster over 100m?

My deltoids are certainly growing from these long sets, even though I don't feel they are being used.
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