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  #11  
Old 01-06-2011
terry terry is offline
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Originally Posted by CoachSuzanne View Post
Also I love the distinct purpose in each of your 3 sets, from the inverse pyramid matrix, to the broken 1500, to the short efforts.
It's that ability to create a specific and purposeful goal for every set that has me enjoying and engaged with my training as never before.
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  #12  
Old 01-06-2011
AWP AWP is offline
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Default Not quite done with low spl

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Originally Posted by CoachSuzanne View Post
I decided to try a set that I now call the "Swim Matrix"

I knew I liked you 'Doc'!
Where have I been the last day? I've missed all this great chat and example.
I absorb this great input and inspiration as I proceed as well. Almost lost track of these as I bounced back and forth between threads, so will share what I've been up to also as I feel it is in line with what's been illustrated on both threads and think this is as good a spot as any to post.

I've proceeded incorporating the examples Terry has been posting (in some form) and after an inconsistent pre-holiday routine and just about a week off during, came back on Monday with a go at Terry's first practice with a similar 'feeling' as Suzanne's initial attempt at the Matrix practice.
Although I completed the part I wanted to (actually turned out to be 20 x 100), I found I couldn't break a certain time per 100 yards on the second 10 without becoming too effortful, regardless of adding strokes. The first 10 descended reasonably well. (more on that later).

Tuesday and today proved a bit better with some measure of success.

Tuesday Jan. 4 - YMCA 25 yd pool approx. 35 min. session

Warm up :
500 yd free @ 13-14 spl (focus on ease and 'build' swim with a growing feeling of coordination/rhythm)

Set #1
5 x 50 + 1 x 250

5 x 50 @ 1:00 interval - hold spl 12-13
:43 - :44 sec
added times = 3:38 for 250 yds
(my only focus here was to maintain spl, my times reflecting a pretty good consistency.)
1 x 250 @ 13 - 14 spl
3:45 sec
Added 250s = 7:23 sec for 500 yds

Set #2
5 x 100
(I descended the 100s quite nicely and maintained with reasonable ease my spl, but, any loss of concentration however slight and it almost always results in added strokes or lost time.)
14 - 15 spl
1:29
1:27
1:26
1:25
1:24
Added 100s = 7:11 sec for 500 yds (this is where I want to be!)

Then,
5 x 50 @ 1:15 interval
#1-2 ~ :41 12/13 spl
#3 ~ :41 13 spl
#4 ~ :40 13/14 spl
#5 ~ :39 14 spl
Added 50s = 3:22 for 250 yds

I wish that I'd time for another straight 250 for comparison but my girls swim session plus "family swim" were due up and that, well, is just as rewarding. (A bonus for me was sharing some family pool time with the once great Greg Jagenburg. We are acquaintances through our children.)


Wednesday Jan. 5 YMCA 25 yd pool approx. 50 - 60 min session
4 x 250 + 1 x 100 BK between 250s
(start 250s and 100s as EZ beginning and holding low spl, then adding just one stroke (ok, maybe two) per as you progress.)

4 x 250
#1 - 2 @ 12 spl 4:15/4:00 (took 13 on a couple lengths)
#3 - 4 @ 13 spl 3:56/3:52 (took 14 on a couple lengths)
The times were not an issue for me here so much as the ability to develop a rapport with a low spl as a means of practicing two main aspects of balance and streamline to set me up for the third, propulsion.

4 x 100 BK
1:02 14/14 spl
1:00 13/14 spl
:58 12/14 spl (never hit 12 spl before, cool)
:55 13/14 spl
I kept the 100s 'focused' as not to have them so much a recovery but as a redirect and continuation of my effort level.

Then,
5 x 50 (+2 x 50)
:42 12/13 spl
:41 13 spl
:40 13/14 spl
:39 14 spl
:39 14/15 spl
My plan was to end on 250 total but felt or better was curious to see if I could squeeze a bit more so ...
:39 14 spl
:38 14 spl
I was satisfied here and now have a bit more confidence that in fact I could begin focusing on reaching this level with greater ease. If I had abandoned this focus of stroke discipline in pursuit of just quicker 'times' I might have missed a crucial 'step' in my development. Ease baby, ease.

I finished as
2 x 50 BK (EZ) + 50 FR
2 x 100 FR (EZ) + 50 perfect form free
Side Bar
I utilized a 2bk throughout with bilateral breathing as breathing to the left on one length then the right on the next and so on. Warm ups usually begin or are completely with breathing every three. Flip turns (tumbles, Richard) and rest intervals, if not listed, from :15 up to 1:00+.

I'll be playing with the "Matrix" in some fashion and will let you know how that goes.
'Footnote': I'll be trying to keep the practice reports along the same template as Terry's as I find it extremely easy to follow.

Some more great sets Coach, can't wait to jump in!


Best,
Alan
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  #13  
Old 01-06-2011
CoachSuzanne CoachSuzanne is offline
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Originally Posted by terry View Post

This kind of focus is driven by first-hand knowledge that in order to swim in the range of 2:56-2:58 (my lifetime best is 3:03 from 2006) for 200 Fly, I'll need to keep all my 50s at or just under 45 sec. If I'm working hard I won't be able to do that on #s 3 and 4.

I'd assumed you chose the interval because 15 seconds rest is "magical". ;)
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  #14  
Old 01-06-2011
CoachSuzanne CoachSuzanne is offline
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I've also been finishing (sometimes starting) practices with 25 yd sprint efforts..with the focus on stictly on speed, but on fast turnover, while maintaining a smooth and sharp entry into the water (noodling/spearing/silk shirt focus).
I mis-typed this, speed demon that I am, when I posted from my phone. I meant that I was NOT focused strictly on speed. But I did try to swim at as fast of a turnover rate I could manage while holding on the form I was aiming for.

While doing this set a few weeks ago I broke my long standing PR for a 25...because I remained focused on the form and feel and not the time or effort. In fact, when I swam a 17 second 25 (finally faster as an adult than when I was a competitive swimmer in my youth!) the pool manager said, "You weren't even trying that hard. I want to see you go all out". When I did go "all out" I swam no faster, but felt much, much,much worse and more tired.

Your insight into fast swimming is as insightful as it is unconventional ...and very refreshing.
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Steel City Endurance, LTD
Fresh Freestyle

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  #15  
Old 01-06-2011
terry terry is offline
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Originally Posted by CoachSuzanne View Post
I'd assumed you chose the interval because 15 seconds rest is "magical". ;)
Not 15 sec rest. I aimed for a 1:1 work:rest ratio. The driving factor in interval choice is whether it allows me to swim at the pace I'm aiming for 1:1 is still in the aerobic range, yet allows enough recovery to maintain an average of 21 sec. I'll experiment with slightly shorter rest after my repeats improve to sub-20 sec.
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  #16  
Old 01-06-2011
terry terry is offline
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Originally Posted by AWP View Post
Warm up :
500 yd free @ 13-14 spl (focus on ease and 'build' swim with a growing feeling of coordination/rhythm)

Set #1
5 x 50 + 1 x 250

5 x 50 @ 1:00 interval - hold spl 12-13
:43 - :44 sec
added times = 3:38 for 250 yds
(my only focus here was to maintain spl, my times reflecting a pretty good consistency.)
1 x 250 @ 13 - 14 spl
3:45 sec
Added 250s = 7:23 sec for 500 yds

Set #2
5 x 100
(I descended the 100s quite nicely and maintained with reasonable ease my spl, but, any loss of concentration however slight and it almost always results in added strokes or lost time.)
14 - 15 spl
1:29
1:27
1:26
1:25
1:24
Added 100s = 7:11 sec for 500 yds (this is where I want to be!)
Alan has given wonderful examples of practice design that is both purposeful and intuitive.

1) In the warmup, he focuses on establishing a sense of relaxation, while feeling himself gradually gain coordination/rhythm as his nervous system grows familiar with the task.
Is this not precisely the opposite of how most people swim a distance of this sort: Start out too fast and hard, then hang on as fatigue increases and form deteriorates?
Which 'memory' would you rather implant in your neuromuscular system?

This is a great example of the 'Pull' phenomenon eloquently described by Grant Molyneux in his book Effortless Exercise. Most people Push. Alan's 'Tuneup" sets him up to have Pull be a pattern in the practice to follow.

2) In his first 'broken 500' [5 x 50 + 1 x 250], it's smart to plan the shorter repeats at a lower SPL than the longer repeat to follow. That gives you more of a chance at maintaining the same pace, or minimizing lost speed as you increase distance.

3) In his next 'broken 500' he gets a nice speed boost from adding just 1 SPL.
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  #17  
Old 01-06-2011
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by terry View Post
Not 15 sec rest. I aimed for a 1:1 work:rest ratio. The driving factor in interval choice is whether it allows me to swim at the pace I'm aiming for 1:1 is still in the aerobic range, yet allows enough recovery to maintain an average of 21 sec. I'll experiment with slightly shorter rest after my repeats improve to sub-20 sec.
Now I understand (after a full 8 hours sleep). Apparently I could neither type nor do math yesterday. Yet can you believe I was at work taking care of patients?
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Steel City Endurance, LTD
Fresh Freestyle

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  #18  
Old 01-11-2011
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Originally Posted by terry View Post
125s: 1:24-1:23-1:21-1:21 = 6:49 (1:21/100)
This is an encouraging result.

Wow! : ) obviously meant 140s, right?

A quick summary of my go at this practice example today.

Monday Jan. 10 YMCA 25 yd pool (3200 yd)
Set #1
5x (3x100) on 1:50 - 2:00 intervals
1. 1:36/ 1:34/ 1:32 14spl (4:42)
2. 1:29/ 1:29/ 1:27 14-15 spl (4:25)
3. 1:24/ 1:25/ 1:25 15+16 spl (4:14)
4. 1:26/ 1:25/ 1:25 14-15 spl (4:16)
5. 1:26/ 1:26/ 1:26 14 spl (4:18)
Total added 1500 yd time: 23:05 min.
On round 4 I was joined in the lane twice, bumped several times and had a bit of hesitation on a couple of turns so as not to clobber the person. My lousy excuse for loss of focus and not achieving the nice descent I had started. Actually, if round #3 had begun a little more gradual perhaps I would have felt the ability to make more speed happen as I proceeded and stroke length extended. At 1:24, this was probably my limit at the time before the set became too effortful, not always a bad thing but not what I had in mind today.
Set #2
500 + 2 x 250 + 4 x 125
500 - 7:58 (7:58)
250s - 3:52/ 3:48 (7:40)
125s - 1:52/ 1:51/ 1:51/ 1:51 (7:25)
Total added 1500 yd time: 23:03
Finished with
1 x 100 w/ TT set @ 1.00
2 x 50 'perfect free' hold spl @ 12

I tried to keep this practice as easy feeling without making it an EZ set.
I noted where I can make adjustments now that I'm familiar with how it will play out.
I also noted that I was able to let an extra stroke in from the beginning and although it did not garner me the 'magical' speed we'd all like, it did allow me a good sense of ease. So now perhaps I'll work on making that more efficient.
I'll look to shorten or make consistent the interval time as I progress and continue to try and maintain that feeling of ease.
I'll also look to pick my rate up a bit while trying to maintain length, for this I'll need the Tempo Trainer, a new one!
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  #19  
Old 01-11-2011
CoachSuzanne CoachSuzanne is offline
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Double post
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Suzanne Atkinson, MD
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Steel City Endurance, LTD
Fresh Freestyle


Last edited by CoachSuzanne : 01-11-2011 at 06:43 AM.
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  #20  
Old 01-11-2011
CoachSuzanne CoachSuzanne is offline
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OK, I tried the kinder, gentler version of this.

Intension was 3 x 5 x 50 pyramid matrix (16SPL, 17, 18, 17, 16) Descending each set of 3 while maintaining a sense of ease. Results:

Matrix Pyramid set of 50s
4 x 50 @ 16SPL
3 x 50 @ 17 SPL
3 x 50 @ 18 SPL
2 x 50 @ 17 SPL
(pool closed, didn't finish)

Times:
16SPL: 55, 55, 53, 54
17 SPL: 50, 50, 47
18 SPL: 45, 46, 47
17 SPL: 47, 50

This is a better result (kinder & friendlier) than the 4 x 4 x 100 that I tried last week.

I felt better, felt more on task and the task made more sense. I tried to keep a sense of ease with the descends. I didn't descend every set, but I'm figuring out what the task at hand is. It's been several weeks since I've done regular swim practice, so I'm feeling a bit rusty & just enjoying being in the water.

I did this after a 90 minute 2 person lesson so I was very cold at the start...swim 2 x 100 just to warmup, then went into this set.

I'll do this 3 x 5 x 50 pyramid matrix as a warmup to my next full workout, likely tomorrow. I'll follow it it with one of the broken interval sets like Terry & AWP have been doing & posting here.

My near term goal is to swim 500 @ 7:40, likely at 17-18 SPL.
I think I'll try these sets after the warmup:
Set 1: 5 x 50 + 1 x 250
Set 2: 5 x 100 descend as:
16/16/16/16
16/16/17/17
17/17/17/17
17/17/18/18
18/18/18/18

Is that too OCD of me?

The Matrix is dead (4 x 4 x 100). Long live the Matrix (3 x 5 x 50)

Long strokes & Happy descents.
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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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