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  #11  
Old 11-28-2015
andyinnorway andyinnorway is offline
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Sat 28 November 2015 - Lane conditions heavy to start then better

4x50 stretch and warm up

My goal for today was to test some stroke schedules over 50m. I settled on this for short course.

3 beep push off
10 head down strokes
2 lope strokes
3 head down strokes into flip (3beeps)

first 25m 17SPL

hold push off to 5m line (3beeps)
8 head down strokes - aiming for 15m line on pool bottom
2 lope strokes
5 strokes to wall


second 25m 17SPL

This was very repeatable. My times were almost all 40s on the nose. I was struggling to get enough gap in the lane to finish my 50m arriving at someone's toes.

47 beeps in 40s would give SR of 0.85 (I have no tempo trainer until tomorrow)

In order to swim a short course 50 under 30s without a dive start I'll need to hold my stroke length down to a TT setting of 0.63

My first long course training session tomorrow with new tempo trainer. I'm very excited.
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  #12  
Old 11-28-2015
andyinnorway andyinnorway is offline
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I've just realised that my 50m freestyle goal needs to look exactly like a length of Ledecky's 1500m.

30s, 38/39 Strokes - Awesome challenge.

http://www.youtube.com/watch?v=mjG-w2ckvqE&t=1m0s
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  #13  
Old 11-29-2015
andyinnorway andyinnorway is offline
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Today I drove 20 miles to my nearest 50m pool (K2 Crawley)

The boom was broken so it was limited to 25m. I decided to stay and swim only to find that 6/8 lanes had swim club in and the remaining 2 were open for everyone else.

I was limited to some half length spin ups (set a demanding stroke rate and try to create acceleration through 8-10 strokes)

Tomorrow's another day.

Since I had an easy day aerobically I'll up the workload tomorrow.
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  #14  
Old 11-30-2015
Grant Grant is offline
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Hi Andy
Sometimes the universe doesn't appear to be unfolding as it should. :0)
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May we swim with ease at the speeds we choose.
Grant
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  #15  
Old 11-30-2015
andyinnorway andyinnorway is offline
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Monday 30 November - Lane conditions - Perfect

4x50 stretch bilateral

Main set - the week's big effort

3 repeats of
4x25,2x50,1x100

increasing the stroke rate each time from 0.78-0.72-0.66

I didn't retain my data but it was largely encouraging. The first two repeats I was able to hold stroke count as the distance increased and my pace improved as the stroke rate went up.

my 2nd 100 was 1:23 which is a new or equal PB so I was pleased.

By the 3rd repeat I was fatiguing from the amount of sprint efforts and decided to stop after the 50's

Kick set - dolphin kick improving especially on the side

full speed 25's TT0.6 push off - breath - 10 strokes - breath - stroke to end

I'm on my current stroke rate limit here.

I managed 4 identical repeats of 3 beep push off 10 strokes - 1 beep extra for breath - 12 strokes to the wall.

26 beeps=15.6s which is PB timing and I did it 4 times.

so I'm 1 stroke away from being halfway to my target time.

I also did some dive starts and I'm coming up at around 11m after 4.2s which is ahead of my planning.

I'll force myself to have a day's recovery tomorrow as I have 12 days on the bounce.

I'll set two interim targets for the next 7 days.

1. to delete a stroke from the 25s sprints for a flat 15s 25m.

I'll work on the starts, increasing torque with extra leg flick (more glide per stroke), and also find a TT I can manage the stroke pattern and then bring it down a click at a time

2. work at imprinting a repeatable metric 36s 50m.

3 beep push off
4 head down strokes
2 lope cycles (6 beeps)
4 head down
2 lope cycles
4 head down
flip (3 beeps)
30 beep 25


4 beep push off (with extra stroke)
4 head down strokes
2 lope cycles
6 head down
2 lope cycles
4 head down
30 beep 25

tt0.6=60*0.6 36s

I'll also need to find the swim meet I'm going to enter.
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  #16  
Old 12-02-2015
andyinnorway andyinnorway is offline
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Wednesday 2nd December 2015

I didn't take a day off yesterday as I felt fresh when I woke.

I managed my first sub 15 second 25m, which made me delighted. I just need to hold that now for double the distance.

I did have a day off swimming today but spent it mixing concrete and carrying sand and aggregate bags for a shed base so not great rest.

Tomorrow I'm swimming with friends so that will mean a non sprint specific set. most probably 10-12 100's off 2:00 and finish with a 4,3,2,1 for a mile total swim.

I also saw that the masters are included in the european swim championships at the london aquatic centre the last weekend in May 2016. I need to post a qualification time of 32.5 to enter, no idea how or when the deadline for that is but i'll contact a local club and find out.

Last edited by andyinnorway : 12-04-2015 at 06:08 AM.
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  #17  
Old 12-04-2015
andyinnorway andyinnorway is offline
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Thursday 3rd December 2015 with James

4x50 bilateral warmup

9x100 off 2:10 breathing swap each length (bi, left, bi, right). this felt easier than it has in the past and my times nudged down from 1:41 to 1:36 as my muscles warmed and stretched.

4,3,2,1 (500m) - encouraging James to do some pace work. All at 1:20 pace. Lane too busy to swim the 100.

4x25 pushing stroke rate limit @105spm. I can do 6-8 strokes on the beep. I'll do this until I can keep on time for a whole length.

I don't plan to sprint above 100spm but need that to feel relaxed so will train up to 110spm to enable a sense of ease at 100.
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  #18  
Old 12-04-2015
andyinnorway andyinnorway is offline
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Friday 4 December 2015 - lane conditions nearly perfect.

4x50 warm up

Today I had one focus and that was to try to achieve the week's goals of swimming a metrically controlled 36s 50m.

The night before I calculated my best chance was 25beeps with tt0.72 per 25m

I tried a couple of 25's with this setting and I was 2 strokes out.

I then worked the speed up gradually with the following formula:-

3 beep push off
6 head down strokes
1 lope stroke cycle (3 beeps)
6 strokes
1 lope (3 beeps)
2 strokes
2 beep turn

25 beeps

Task Start with TT@0.84, swim 2 consecutive 25m on the beep and click tt down 0.01/0.02 according to how easy the task felt. I also completed the turn as far as foot plant to make sure I was ready for a strong push off on what would be beep 26

I made all my beeps this way increasing stroke rate as follows

0.84,0.83,0.82,0.80,0.78,0.76,0.75,0.74,0.73,0.72

I then swam
4x50 my first 3 were all under 36s by a sliver, my last was over by a smidge

This was a great task as it was barely within my capability. I had to focus on push off, streamline and keeping the stroke long all whilst maintaining a tight stroke rhythm controlled by the hips.

I needed plenty of recovery after each 50m (2minutes) and my muscles were getting heavy in the last 10m.

In summary this week:-

I've found a solution to a 15s flat out 25m and also a 36s 50m. I'll look at combinations of stroke pattern and tempo next week to look at some 50's nearer 35s flat.
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  #19  
Old 12-05-2015
terry terry is offline
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Quote:
Originally Posted by andyinnorway View Post
This was a great task as it was barely within my capability. I had to focus on push off, streamline and keeping the stroke long all whilst maintaining a tight stroke rhythm controlled by the hips.
Fantastic week of task design and--consequently--adaptation.

Few people keep in mind that the sole purpose of training is to create adaptation. If you're not creating adaptation, it's not training.

I believe I include something in every practice that is barely within my capability. Not always physically demanding, but always mentally and skill/control demand.

Andy, you are one of the most enlightened swimming coaches in Britain--yea in Europe. Even if the sole athlete you're coaching (at the moment) is yourself.
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  #20  
Old 12-05-2015
andyinnorway andyinnorway is offline
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Quote:
Originally Posted by terry View Post
Fantastic week of task design and--consequently--adaptation.

Few people keep in mind that the sole purpose of training is to create adaptation. If you're not creating adaptation, it's not training.

I believe I include something in every practice that is barely within my capability. Not always physically demanding, but always mentally and skill/control demand.

Andy, you are one of the most enlightened swimming coaches in Britain--yea in Europe. Even if the sole athlete you're coaching (at the moment) is yourself.
a lovely compliment thank you.

today was a rest day in the pool. I took part in a brilliant conceived event. Runners vs bikes on flat off road course. Runners one way 10 miles, Bikes 2 way 20 miles.

I chose the bike and we were well beaten. It was great fund to chase the hares though, even if we knew the game was already up at the first crossing point.
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