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  #21  
Old 01-10-2013
CoachToby CoachToby is offline
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Thanks all!

Andy, thanks for the advice and the offer to baby sit! We have no family close, so any help will always be welcome. Have you decided to move to Brighton then?
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  #22  
Old 01-11-2013
grandall grandall is offline
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I did this set last night. My goal in this set was to focus on more exacting combinations of my stroke for middle distance and speed.

Although I was a bit displeased and hoping for a lower SPL range (16-18SPL). I am happy the results propose a challenge and give me something to work toward.

Please feel free to offer any helpful feedback as I'am good at recieving constructive critisism :-).

Tune Up:
3 X 200 @ 1.4, 1.35, 1.3 average = SPL 19

Main Set:
2 rounds of 3 x 200
Round 1 @ 1.2, avg – 19 SPL, @ 1.18 avg – 20 SPL, @ 1.15 avg – 19 SPL

Rest 15 beeps

Round 2 @ 1.13 avg – 18 SPL, @ 1.12 avg – 19SPL, @ 1.10 avg – 20SPL

Cool Down:
1 X 50 @ 1.2, drill/whole stroke
1 X 50 @ 1.3, drill/whole stroke
1 X 50 @ 1.4, whole stroke
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George
What lies behind us and what lies before us are tiny matters compared to what lies within us.
Ralph Waldo Emerson

Last edited by grandall : 01-11-2013 at 07:32 PM.
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  #23  
Old 01-11-2013
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by grandall View Post
I did this set last night. My goal in this set was to focus on more exacting combinations of my stroke for middle distance and speed.

Although I was a bit displeased and hoping for a lower SPL range (16-18SPL). I am happy the results propose a challenge and give me something to work toward.

Please feel free to offer any helpful feedback as I'am good at recieving constructive critisism :-).

Tune Up:
3 X 200 @ 1.4, 1.35, 1.3 average = SPL 19

Main Set:
2 rounds of 3 x 200
Round 1 @ 1.2, avg – 19 SPL, @ 1.18 avg – 20 SPL, @ 1.15 avg – 19 SPL

Rest 15 beeps

Round 2 @ 1.3 avg – 18 SPL, @ 1.2 avg – 19SPL, @ 1.10 avg – 20SPL

Cool Down:
1 X 50 @ 1.2, drill/whole stroke
1 X 50 @ 1.3, drill/whole stroke
1 X 50 @ 1.4, whole stroke
Hey George, I like the progress and cleaner focus in this set. I think you're on your way to good (great!) self -coaching here. Continue to work on consistency in SPL at a set tempo, and keep nudging the tempos up and down to find the edges of your comfort zone.

When you find a comfortable place, there's no problem spending time there, as this will help imprint the fitness and nerve connections you need to sustain that...but keep on eye on the next opportunity for improvement.

Also don't be afraid to do some work and drills without the tempo trainer, although maybe you've already done plenty of that.
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Coach of 4 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

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  #24  
Old 01-13-2013
grandall grandall is offline
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I swam this set this morning.. My goal in this set was to focus on more exacting combinations of my stroke for faster swimming. It was the first time I swam at a tempo of .8. I did have a difficult time sync-ing recovery arm speed with the beep at that tempo. Once I reached a tempo of .9 It was easier to keep up with the beep. It was a good learning practice as I never really had swam faster sets in the <.9 ranges. My habit was to always swim at the slower tempos.

Tune up:
1 x 300 @ 1.4
1 x 300 @ 1.35
1 X 300 @ 1.3

Main Set:
3 X 50 @ .8, .82, .84
Active recovery w/ drills, w/o TT

3 X 50 @ .86, .88, .90
Active recovery w/ drills, w/o TT

3 x 100 @ .92, .94, 96
Active recovery w/ drills, w/o TT
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George
What lies behind us and what lies before us are tiny matters compared to what lies within us.
Ralph Waldo Emerson
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  #25  
Old 01-14-2013
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by grandall View Post
I swam this set this morning.. My goal in this set was to focus on more exacting combinations of my stroke for faster swimming. It was the first time I swam at a tempo of .8. I did have a difficult time sync-ing recovery arm speed with the beep at that tempo. Once I reached a tempo of .9 It was easier to keep up with the beep. It was a good learning practice as I never really had swam faster sets in the <.9 ranges. My habit was to always swim at the slower tempos.

Tune up:
1 x 300 @ 1.4
1 x 300 @ 1.35
1 X 300 @ 1.3

Main Set:
3 X 50 @ .8, .82, .84
Active recovery w/ drills, w/o TT

3 X 50 @ .86, .88, .90
Active recovery w/ drills, w/o TT

3 x 100 @ .92, .94, 96
Active recovery w/ drills, w/o TT
Nice plan george. What were the results in terms of SPL & Pace?

Aside from increasing the tempo, what did you learn from the set? What combinations felt optimal? Was there a tempo where you took the fewest strokes, or took more strokes but got a faster time?

Look deeper into it and you'll learn lots!!! Maybe you've done this and just didn't type it out.
__________________
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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  #26  
Old 01-14-2013
grandall grandall is offline
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Coach Suzanne,

My SPL results from yesterday's swim. Even though this set was for faster tempo's I really didn't have high expections of actually swimming fast as this was the first time I actually swam a designed set at faster tempo's . My thoughts were to experience how it feels while attempting to maintain a decent SPL range. After each round I felt okay physically even though I know the results of my swim indicate that there is more work to be done..and I'm happy with that!


Main Set:
3 X 50 @ .8, .82, .84
The first round of 3 x 50 - 43SPL, 42 SPL, 43SPL.

3 X 50 @ .86, .88, .90
The second round 3 X 50 - 42SPL, 41SPL, 40SPL

3 x 100 @ .92, .94, 96
The third round of of 3 X 100
First Set-18 SPL 2nd length, 19SPL 4th length.
Second Set-19SPL 2nd length, 18SPL 4th length,
Third Set- 18SPL, 2nd length, 19SPL 4th length,
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George
What lies behind us and what lies before us are tiny matters compared to what lies within us.
Ralph Waldo Emerson
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  #27  
Old 01-14-2013
CoachSuzanne CoachSuzanne is offline
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Quote:
Originally Posted by grandall View Post
Coach Suzanne,

My SPL results from yesterday's swim. Even though this set was for faster tempo's I really didn't have high expections of actually swimming fast as this was the first time I actually swam a designed set at faster tempo's . My thoughts were to experience how it feels while attempting to maintain a decent SPL range. After each round I felt okay physically even though I know the results of my swim indicate that there is more work to be done..and I'm happy with that!


Main Set:
3 X 50 @ .8, .82, .84
The first round of 3 x 50 - 43SPL, 42 SPL, 43SPL.

3 X 50 @ .86, .88, .90
The second round 3 X 50 - 42SPL, 41SPL, 40SPL

3 x 100 @ .92, .94, 96
The third round of of 3 X 100
First Set-18 SPL 2nd length, 19SPL 4th length.
Second Set-19SPL 2nd length, 18SPL 4th length,
Third Set- 18SPL, 2nd length, 19SPL 4th length,
Great job George, I like the tigheter SPL ranges and the expected variation from faster tempo to shorter strokes & vice versa. Holding 19SPL at a lower rate will feel very easy by comparisions...and therefore more sustainable. Good work, keep it up.
__________________
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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  #28  
Old 01-15-2013
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CoachStuartMcDougal CoachStuartMcDougal is offline
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Hey Suzanne,

Re: 1.2 sec/stroke * 19SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 26.8

Is the 4 'turn" beeps: 1 beep on turn/flip, plus 3 beeps off of the wall before first underwater stroke?
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  #29  
Old 01-15-2013
andyinnorway andyinnorway is offline
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Quote:
Originally Posted by CoachStuartMcDougal View Post
Hey Suzanne,

Re: 1.2 sec/stroke * 19SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 26.8

Is the 4 'turn" beeps: 1 beep on turn/flip, plus 3 beeps off of the wall before first underwater stroke?
Hey George,

4 beeps is
1. flipping
2. pushing off the wall
3. gliding
4. underwater stroke

if you are a good flipper then you will have left the wall before 2. and your glide will be longer or like an elite your turn shorter and not 4 beeps.
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  #30  
Old 01-15-2013
CoachToby CoachToby is offline
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Quote:
Originally Posted by andyinnorway View Post
Hey George,

4 beeps is
1. flipping
2. pushing off the wall
3. gliding
4. underwater stroke

if you are a good flipper then you will have left the wall before 2. and your glide will be longer or like an elite your turn shorter and not 4 beeps.
Andy, does that mean the first stroke is taken on the 5th beep?
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