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  #41  
Old 04-14-2016
terry terry is offline
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Originally Posted by Tom Pamperin View Post
I'm curious about whether you think I've gotten what I need from so much 13 SPL work right now, and should shift priority to add strokes and tempo? I was thinking another 2 weeks of mostly 13 SPL, but working to up the tempo and maintain ease with lots of TT work.
Tom
I spent nearly 10 years-mid 90s to early 00s--swimming with a too-low stroke count. But it felt good and imprinted some good habits. That was 11-13 SPL in 25y. I didn't race in the pool at that time, but still did well in OW.

You've given me an idea to write a blog about uses/value of concentrated low SPL and slow Tempo practice.

Right now I'm in final two weeks before Masters Nationals so I'm swimming pretty close to the SPL I plan to race at, which will be 16-18.
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  #42  
Old 04-14-2016
terry terry is offline
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Default Race Pace Practice

Wed 13 April 2400y at SUNY

Two weeks from tomorrow, I swim my first race at Masters Nationals--1650y free. So I have only a few more opportunities to practice/imprint the paces I would like to race at in my four events: 100-200-500-1650 Free.

This evening (I swam from 8:15-9:15 pm quite unusual for me) was my first time in several weeks in a 25y pool (same course in which I'll be racing). I've been swimming exclusively in 25m and 50m pools most of the last month. The way I swam tonight suggests it's been good for me.

Tuneup: 500 Continuous 50FR-25BK
I held 14 SPL for both FR and BK. 14SPL for BK is usually a stretch for me. Tonight it came easily.

Tempo Pyramid 10 x 50 from 1.10>1.16>1.10
I did this pyramid with the smallest possible tempo change, slowing by .02 for 4 x 50 and increasing by .01 for 6 x 50.
50y stroke count was 30 at the start, decreased to 28 and I finished at 29, for a 1.1 sec improvement from the first 50.
I did this to prepare for my main task--swimming at race pace, but slightly lower stroke counts.

Main Task
3 x 200 FR on 3:30 - 1 each at 15-16-17 SPL
then
3 rounds of 4 x 100 on 1:50. In each round, 1 x 100 each at 14-15-16-17 SPL
I did this to work on my goal pace for 1650.
On Mar 12 I swam this event in 23:10. In my blog 1390 Seconds of Unwavering Focus, I described this as the best swim of my life.
At Nationals I'd like to experience somewhere between 1365 and 1379 seconds of even stronger focus.
In other words I'd like to break 23:00 and if I have a fantastic swim to perhaps go as fast as 22:45. To swim that fast, I must average 1:22.7 per 100y to swim that fast.
On the 200s I swam
2:47 at 15 SPL
2:44 at 16 SPL
2:42 at 17 SPL
I exceeded my goal here.

I swam the 3 rounds of 4 x 100, as follows
#1 with perfect form @ 14 SPL
#2 with light but precise stroke pressure @ 15 SPL
#3 consciously using my hips more @ 16 SPL
#4 brisk and controlled @ 17 SPL
Round #2 was my best. I swam 1:21 @ 16 SPL and 1:20 @ 17 SPL.

Tonight's practice was a very encouraging indicator two weeks away from Nationals.
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  #43  
Old 04-14-2016
Tom Pamperin Tom Pamperin is offline
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Terry,

thanks as always--interesting to hear you think through your approach. 1:22 per 100m is about as fast as I can go for 100m right now, so to hear you aiming at holding that for 1650 is inspiring stuff.

I've been musing lately that going into a challenging task with a plan to consciously manipulate variables to achieve it (a hallmark of your practices that I try to emulate) seems to lead to a much lower perceived effort than just "trying to swim harder."

Do you have any thoughts on that?
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  #44  
Old 04-14-2016
terry terry is offline
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Quote:
Originally Posted by Tom Pamperin View Post
1:22 per 100m
Heavens no. That's far out of reach. 1:22 per 100y
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  #45  
Old 04-14-2016
Tom Pamperin Tom Pamperin is offline
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Originally Posted by terry View Post
Heavens no. That's far out of reach. 1:22 per 100y
Well, that's still plenty inspiring to me--that'd be around 1:28 to 1:29/100m, I think, which I can't hold much past 100m. Yet!

I suspect the ability to efficiently hold my faster speeds at longer distances as you're doing here is the real task awaiting me, an area where I have been reluctant to push myself. Fear, maybe? Laziness? The tendency to practice what I've had some success with and ignore weaknesses, most likely.

I'll muse on the idea of taking on an "engage my weaknesses" mindset as the over-riding principle to guide my training from here... That might be the low-hanging fruit for my improvement right now.

Again, thanks for all your contributions to swimming (and so much more so to mindset and attitude).
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  #46  
Old 04-14-2016
terry terry is offline
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Certainly some of my ability to hold a particular pace comes from sets where I do push myself. Most often that will be in the final repeat or two.

But I think most of that ability comes from sets in which I strive to achieve a particular pace as easily as possible. Because, if I'm to hold, say, 1:22+ for 16 consecutive 100s, the first 10 or so, need to be well below max.
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  #47  
Old 04-14-2016
terry terry is offline
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Default A Recovery-Oriented Practice

Thurs 13 April -- 2300y at SUNY

After exerting myself a bit last night, I knew I needed to do something fairly restorative this morning. I'm not in a place where I can swim at a 4-of-5 effort on consecutive days.

I did one longish easily-paced set of Gears practice, followed by a short set of 25s on brisk tempo.

Set #1
3 rounds of (200 + 2 x 100 + 4 x 50) I rested about 20 seconds between all repeats.
Round 1 @ 14 SPL 200-3:09
Round 2 @ 15 SPL 200-2:59
Round 3 @ 16 SPL 200-2:53 100s 1:23 50s :41
My goal was to swim faster 'without trying' as I shortened repeats in each round, and as I increased SPL from one round to next.
I did accomplish this, though perhaps not feeling quite the ease I hoped for at 16 SPL. I did feel silky ease at 14 and 15 SPL.

Set #2
10 x 25 Increasing tempo from 1.09 to 0.99. I held 15 SPL the whole way.
I was happy that .99 tempo felt unhurried.
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  #48  
Old 07-22-2016
terry terry is offline
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Default 5 x 400m in Lake Minnewaska

For a variety of reasons too complex to go into now, I haven't posted anything on this thread in over three months. However I plan to practice-with-purpose for the rest of the summer and to post my practices regularly. I felt absolutely brilliant at times during this evening's practice in Lake Minnewaska.

Thurs 22 July 2000m at Lake Minnewaska
I did a single set, as I nearly always do at the lake. I've been swimming at Minnewaska fairly regularly since June 18, ranging between 1200 and 2000m. I'd planned to swim 2400m (6 x 400) this evening but decided to stop after 5 x 400.

Main Set 5 x 400m on 9:00
Increase tempo by .02 sec on each 400 (1.18-1.16-1.14-1.12-1.10) and take times. Goal is to keep effort quite low and descend the set by maintaining stroke quality.
My times were 6:22-6:10-5:56-5:53-5:52. I decided to stop the set after 5 repeats because of diminishing returns.
I can calculate total strokes for each 400 by dividing time/tempo
I took 323 strokes on the first 400, 318 on #2, 312 on #3, 315 on #4, and 320 on #5.

Based on my results, what would you advise I do in my next practice to target and improve my current weakness?
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  #49  
Old 07-22-2016
s.sciame s.sciame is offline
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Welcome back Terry, glad to hear you're going to post your summer practices again!
I'm impressed by your times, you didn't post anything in the last months but you must have swam a lot (6:22 to warmup, wow)! Pretty hard to find your "current weakness" and advise anything else than continue this way.

I'll follow your practices with much interest,
Cheers

Salvo
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  #50  
Old 07-26-2016
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by terry View Post
For a variety of reasons too complex to go into now, I haven't posted anything on this thread in over three months. However I plan to practice-with-purpose for the rest of the summer and to post my practices regularly. I felt absolutely brilliant at times during this evening's practice in Lake Minnewaska.
I have missed your posts Terry!!
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