Terry's 2016 Q1 Training Lab

[terry]

My fall training lab had an anticlimactic conclusion. I was unable to continue doing Medley sets because of problems with the adductor or psoas muscle in right leg. I finished up with backstroke and freestyle training and got some valuable insights.

My Q1 (1st quarter) training has gotten off to a slow start because I was in the Virgin Islands at the TI Open Water Experience until Jan 9. I spent the next week doing sets to discover my Green Zone with Tempo. Summary here.

I will have to interrupt my training for 5 to 6 weeks shortly to receive treatment for prostate cancer but I'll post until I need to stop training, then resume when I can.

Thurs 21 Jan 1700y in 35 minutes
Because my training will be abbreviated I won't pursue an Improvement Project this quarter. I.E. I'm not starting with a baseline test set. My training in the near term will be to prepare for cancer treatment--striving to be healthy and strong as it begins.
After starting this year with a week of open water swimming, and following that with four practices to determine Green Zone, I felt ready for a speed-oriented set today. Considering I hadn't done any 'fast' swimming in over a month I was exceptionally pleased with the 50y paces I was able to achieve today.

Tuneup 5 x 100 25FR-25BK on 1:50. I held 13-14 SPL on FR and 15 SPL on BK. I swam steadily faster without adding strokes. In fact I subtracted a few from beginning to end. I think my final 100 was 1:40. I felt super-smooth.

Main Set
4 rounds of 4 x 50 on 1:00. Easy 50 between rounds.
Round 1 @ 13+14 SPL I did 39 sec for three and had a 'glimpse' of 38 on one.
Round 2 @ 14+15 SPL - Solid 38 sec on all four.
Round 3 @ 15+16 SPL - A mix of 38s and 37s
Round 4 @ 16+17 SPL - Three at 37 sec and a glimpse of 36 on one.

This will be a standard speed set for me. I think of it as excellent training for the 200-500y/200-400m.
I swim each round as fast as I'm able, but expect to see faster times as I allow more strokes.

I finished up with 4 x 25 Fast @ 16SPL with an EZ 25 BK between.