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  #11  
Old 04-30-2014
CoachSuzanne CoachSuzanne is offline
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Terry I modified your set and gave this to my masters this evening. They thrived on it! This was after we did "bottle rockets" which helped with wall pushoffs. After bottle rockets, one swimmer set a 100 PR at 1:38 and the look of shock on his face was amazing. Here is how I described bottle rockets:

Streamline Practice: (300)
4 x 75 (alt 8-12 x 25) with “bottle rockets” every length while swimmign towards shallow end. When making the turn off the wall, replicate the streamlined explosive push off the wall whether open or flip turn.
Bottle Rocket: While swimming freestyle, do a somersault mid length, planting feet on the bottom of the pool. Crouch down and explode towards the sky with arms over head in streamlined position. Do 3 bottle rocks in a row then resume freestyle.

Main Set (2500)
5 Rounds of 5 x 100 Descending each round by SPL. Add ~20 seconds to mile pace for send off, and keep same send off each round. (Alternate 5 x 5 x 50 OR 4 x 8x25)

Advanced Skill with SPL & Pacing
If you can control both SPL & Pace together
Example for a 1:40 mile pace with 2:00 send offs:
1st round 12+13+13+14 (52 strokes) Descend 1:40-1:30
2nd round 13+14+14+15 (56 strokes) Descend 1:30-1:25
3rd round 14+15+15+16 (60 strokes) Descend 1:25-1:23
4th and 5th rounds: 15+16+16+17 (64 strokes) Descend 1:23-1:20 (rd 4)

Intermediate Skill with SPL & Pacing
If you don’t have good control over changing pace, but can choose a stroke count range, then simply try to maintain pace and maintain SPL for each round
Example for a 1:55 mile pace with 2:15 send offs:
1st round 18+19+19+20 (76 strokes) Hold 1:55
2nd round 19+20+20+21 (80 strokes) Hold 1:50
3rd round 20+21+21+22 (84 strokes) Hold 1:48
4th and 5th rounds: 21+22+22+23 (88 strokes) Hold 1:45

Basic Skill with SPL & Pacing
If you don’t have good control over a stroke count range (yet), then simply try to maintain pace and maintain the same SPL for each round
Example for a 1:55 mile pace with 2:15 send offs:
1st round 18+18+18+18 (72 strokes) Hold 1:55
2nd round 19+19+19+19 (76 strokes) Hold 1:50
3rd round 20+20+20+20 (80 strokes) Hold 1:48
4th and 5th rounds: 21+21+21+21 (84 strokes) Hold 1:45
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Suzanne Atkinson, MD
Coach of 4 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

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  #12  
Old 04-30-2014
Jellybean Jellybean is offline
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Coach Suzanne

I love the "bottle rockets"!

Please clarify for me:
1. What is the mile pace, e.g. is 1:40 mile pace, 1:40 per 100 m?
2. Are the distances metres or yards (not that important)?

Cheers
Tony
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  #13  
Old 04-30-2014
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by Jellybean View Post
Coach Suzanne

I love the "bottle rockets"!

Please clarify for me:
1. What is the mile pace, e.g. is 1:40 mile pace, 1:40 per 100 m?
2. Are the distances metres or yards (not that important)?

Cheers
Tony
Tony, it's not important...it's whatever your pace is, so you'd need to know it. If you don't know it, just make it easy and spend some time naturally discovering how your pace changes as you add strokes.

enjoy. :-)
__________________
Suzanne Atkinson, MD
Coach of 4 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

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  #14  
Old 04-30-2014
AWP AWP is offline
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Quote:
Originally Posted by CoachSuzanne View Post
Main Set (2500)
5 Rounds of 5 x 100 Descending each round by SPL. Add ~20 seconds to mile pace for send off, and keep same send off each round. (Alternate 5 x 5 x 50 OR 4 x 8x25)

Advanced Skill with SPL & Pacing
If you can control both SPL & Pace together
Example for a 1:40 mile pace with 2:00 send offs:
1st round 12+13+13+14 (52 strokes) Descend 1:40-1:30
2nd round 13+14+14+15 (56 strokes) Descend 1:30-1:25
3rd round 14+15+15+16 (60 strokes) Descend 1:25-1:23
4th and 5th rounds: 15+16+16+17 (64 strokes) Descend 1:23-1:20 (rd 4)
Thanks for sharing Suzanne, will definitely add this one.
I also think it's great that you broke the task down into different levels, considerate!
Your class must be a blast!

Best,
Alan
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  #15  
Old 05-02-2014
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by AWP View Post
Thanks for sharing Suzanne, will definitely add this one.
I also think it's great that you broke the task down into different levels, considerate!
Your class must be a blast!

Best,
Alan
Thanks Alan! I found that when I just did what *I* wanted, there were a few really fast swimmers that ended up standing arounda bunch. So I started making an A,B,C practice of different distances. If folks were not into TI, they could just swim, wiht some guidance. But the folks that needed assistance could also wait for me to give tips for the next session.

This is the first time I had created a set with A,B,C by skill levels...but by this practice most folks were aware of where there skill with this type of set was and it worked out really well.

I have been feeling guilty that I have not dipped into your practice sets yet, but I"ll take another look at those!

Suzanne
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Suzanne Atkinson, MD
Coach of 4 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

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