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  #41  
Old 09-02-2012
terry terry is offline
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Default My New Favorite Minnewaska/TT Set

This heading is mildly tongue-in-cheek. Tonight I swam 1600y with Willie Miller at a semi-brisk pace. Willie (who had swum in the morning at Coney Island and a bit more before I got in at Minne) got out at that point. So I headed into the beach with him to get my Tempo Trainer.
Then I swam 3 x 400 on 6:00 with TT set at 1.0 -- or 1 stroke per second. This is the same tempo I did the other night on a set of 10 x 200. I like this tempo because (i) I'm very well adapted to it and can maintain a high level of stroke efficiency; and (ii) It makes the math of figuring out change in stroke count so easy. Every second saved equals a stroke saved.
My times for 3 x 400 were
5:40
5:31
5:22
Which means I took 9 fewer strokes on #2 then subtracted another 9 strokes on #3. How cool that is.
How many others can keep tempo constant during a series of repeats AND reduce stroke count on each successive repeat.
I consider this Ninja level skill.
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Terry Laughlin
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May your laps be as happy as mine.

My TI Story
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  #42  
Old 09-02-2012
andyinnorway andyinnorway is offline
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Terry,

How would those SPL's have been:- (I think you use 4 strokes for turn and push off).

5.40 12x17SPL 4x18SPL
5.31 5x16SPL 11x17SPL
5.22 14x16SPL 2x17SPL

Are you able to choose the SPL accordingly and adjust your effort level to achieve the target?
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  #43  
Old 09-03-2012
ian mac ian mac is offline
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ian mac
Default Last outdoor practice (sigh)

With the summer season ending for outdoor pools here in Durham region (just east of Toronto), I got in 1 final practice of an hour before more back to school shopping.

As this outdoor pool has no pace clock, I borrowed Terry's idea of setting my TT @1.0 to get a good sense of pace and time nonetheless. It is right about where i need to be for my current race pace.

short course metres, 30 x 100
1. 5 x 100 IM order drills, 10 sec rest between each 100
2. 5 x 100 free TT@1.0 hold SPL of 14 on 1st length, and 15SPL for remaining 3, 20 beats rest between repeats
3. 5 x 100 kick alternate 25 fly/25 back no fins, no board, 10 sec rest between
4. 5 x 100 pull TT@1.0 hold SPL of 14 on 1st length, and 15SPL for remaining 3, 25 beats rest (i calculate that this would be about on 1:45 interval)
5. 5 x 100 kick with fins alternate 50 free/50 back no board, 10 sec rest
6. 5 x 100 free TT@ .96 count strokes (averaged between 15 and 16 SPL) again with 25 beats between sets (aprox 1:40 interval)

Great swim today, beautiful weather. It also told me that i am going to need to do a variety of drills and intensity sets working on the goal of 14/15 SPL so that i can maintain it with TT@ .96 for a duration of 1500 metres during an intense swim.
ian mac
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  #44  
Old 09-04-2012
CharlesCouturier CharlesCouturier is offline
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Can't wait to follow your progress in this regard. I've personally never really attempt this, preferring to stay in the 15-17spl range at race pace. Takes a lot of courage to even consider 14, at least in my standards.
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  #45  
Old 09-05-2012
terry terry is offline
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Default Final Minnewaska Practice (sigh too)

Being able to swim at Lake Minnewaska for the last 11 years has truly been life-changing. It has deepened my love of swimming and tremendously sharpened my open water skills. It has also spoiled me for many other swim venues that fall short of Minnewaska's charms. Any other time of year I eagerly grab any opportunity to swim in a LC outdoor pool, but since June I've only swum in the County 50m pool five or six times.
Perhaps the most valuable thing Minnewaska has done for me is to completely free me from any sort of reliance on formal training schedules or formulas. Each time I go there I simply do what feels right -- both how far/long I swim, and what sets.

Yesterday, Labor Day, was my final Minnewaska swim of 2012 (though I'll continue swimming in Lake Awosting as long as my tolerance of cold temperatures allows) and what my spirit moved me to do was this

4 x 200 pursuing 'silky magic.' No T.T. I averaged under 144 strokes per length. Most efficient set of 200s I've ever done there.

12 x 200 progressing Tempo (I started at 1.30, progressing it by .03 each 200 until 1.12, then by .02 per 200, continuing down to 1.00. My goal was to reach 1.00 taking no more than 158 strokes (at 1.00 that's 2:38).
I optimized efficiency at 1.24, hitting my lowest Minnewaska stroke count ever - 138. And I did in fact take 158 strokes at 1.00.

With another 400 cruise/cooldown (stroke count dropped back down to 141 - which would have been a record except for that 138 at 1.24), it was 3600y. As usual, I left feeling blissed out.

I swim the CIBBOWS 5k at Coney Island on Saturday. Looking forward to it.
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Terry Laughlin
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May your laps be as happy as mine.

My TI Story

Last edited by terry : 09-05-2012 at 12:38 AM.
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  #46  
Old 09-05-2012
andyinnorway andyinnorway is offline
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andyinnorway
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Quote:
Originally Posted by terry View Post
Being able to swim at Lake Minnewaska for the last 11 years has truly been life-changing. It has deepened my love of swimming and tremendously sharpened my open water skills. It has also spoiled me for many other swim venues that fall short of Minnewaska's charms. Any other time of year I eagerly grab any opportunity to swim in a LC outdoor pool, but since June I've only swum in the County 50m pool five or six times.
Perhaps the most valuable thing Minnewaska has done for me is to completely free me from any sort of reliance on formal training schedules or formulas. Each time I go there I simply do what feels right -- both how far/long I swim, and what sets.

Yesterday, Labor Day, was my final Minnewaska swim of 2012 (though I'll continue swimming in Lake Awosting as long as my tolerance of cold temperatures allows) and what my spirit moved me to do was this

4 x 200 pursuing 'silky magic.' No T.T. I averaged under 144 strokes per length. Most efficient set of 200s I've ever done there.

12 x 200 progressing Tempo (I started at 1.30, progressing it by .03 each 200 until 1.12, then by .02 per 200, continuing down to 1.00. My goal was to reach 1.00 taking no more than 158 strokes (at 1.00 that's 2:38).
I optimized efficiency at 1.24, hitting my lowest Minnewaska stroke count ever - 138. And I did in fact take 158 strokes at 1.00.

With another 400 cruise/cooldown (stroke count dropped back down to 141 - which would have been a record except for that 138 at 1.24), it was 3600y. As usual, I left feeling blissed out.

I swim the CIBBOWS 5k at Coney Island on Saturday. Looking forward to it.
Good to read you have your swimming mojo back
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  #47  
Old 09-05-2012
CharlesCouturier CharlesCouturier is offline
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Quote:
Originally Posted by terry View Post
4 x 200 pursuing 'silky magic.' No T.T. I averaged under 144 strokes per length. Most efficient set of 200s I've ever done there.
Not bad, but I think I can do 143 (with a long glide off the wall) :) Keep training, you'll get there too :P
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  #48  
Old 09-06-2012
ian mac ian mac is offline
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ian mac
Default Mine's smaller than yours

Just to throw down the gauntlet,
While doing our warmup sets today, Michael and i decided for fun after doing our "4321" with SPL @ 14 to do an extra 200, so SPL of 8 X 14 = 112 (short course metres) leisurely time of 2:42
ian mac
always a long push off/glide off the wall

Last edited by ian mac : 09-06-2012 at 05:12 AM. Reason: clarity
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