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Old 03-10-2016
terry terry is offline
Head Coach
Join Date: Apr 2008
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Default Distance Pyramid -- Tempo and SPL

Wed 8 March 1800m (25m pool) at Nassau County Aquatic Center

Today is probably my final practice before the 1650y race I'll swim at New England Masters Championship at Harvard on Saturday. I'll rest the next two days -- although I will take a 60-minute yoga class each day.

I did a single set -- a Distance Pyramid, starting with 50m repeats, progressing to a 200m repeat, then reducing distance to 50m repeats again. I held constant tempo as distance increased, with a goal of also holding SPL constant. Then I increased tempo each time distance decreased, challenging myself to continue holding SPL constant.

Here's the set:
Tempo held constant at 1.18 sec/stroke from 50s to 200.
4 x 50 @ 1.18 . I took 38 strokes on the first 50, and improved to 35 strokes by the 4th.
3 x 100 On this set, though distance was 100% greater and tempo the same, I managed to bring SPL down to 17 by the 3rd 100.
2 x 150 I held 17 SPL, with tempo still at 1.18.
1 x 200 I held 17 SPL--and found it easiest of all repeats so far, though it was my longest swim and tempo was still 1.18.
2 x 150 - I increased tempo to 1.17 and maintain 17 SPL. This wasn't difficult at all.
3 x 100 - Increased tempo to 1.16 and still felt quite controlled, holding 17 SPL.
4 x 50 - I increased tempo by .01 each 50. Tempos were 1.15, 1.14, 1.13, 1.12 and I managed to maintain 17 SPL (actually 16+18 for average of 17) on these 50s. This took concentration.
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
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