Distance Pyramid -- Tempo and SPL
Wed 8 March 1800m (25m pool) at Nassau County Aquatic Center
Today is probably my final practice before the 1650y race I'll swim at New England Masters Championship at Harvard on Saturday. I'll rest the next two days -- although I will take a 60-minute yoga class each day.
I did a single set -- a Distance Pyramid, starting with 50m repeats, progressing to a 200m repeat, then reducing distance to 50m repeats again. I held constant tempo as distance increased, with a goal of also holding SPL constant. Then I increased tempo each time distance decreased, challenging myself to continue holding SPL constant.
Here's the set:
Tempo held constant at 1.18 sec/stroke from 50s to 200.
4 x 50 @ 1.18 . I took 38 strokes on the first 50, and improved to 35 strokes by the 4th.
3 x 100 On this set, though distance was 100% greater and tempo the same, I managed to bring SPL down to 17 by the 3rd 100.
2 x 150 I held 17 SPL, with tempo still at 1.18.
1 x 200 I held 17 SPL--and found it easiest of all repeats so far, though it was my longest swim and tempo was still 1.18.
2 x 150 - I increased tempo to 1.17 and maintain 17 SPL. This wasn't difficult at all.
3 x 100 - Increased tempo to 1.16 and still felt quite controlled, holding 17 SPL.
4 x 50 - I increased tempo by .01 each 50. Tempos were 1.15, 1.14, 1.13, 1.12 and I managed to maintain 17 SPL (actually 16+18 for average of 17) on these 50s. This took concentration.
I would guess the tempo would be.83...
if he posts his answers and his explanation, could you find time to do another video analysis? :)
There's a slight error in the math. You should add seven to the stroke count instead of subtracting it from the time.
In Terry's first 50, he had 30 strokes plus 7 beats during push off and turn. That's 37 beats on the Tempo Trainer in 48 seconds, or 1.3 seconds per stroke. By the last 50 he increased his tempo to about 0.97 seconds per stroke. (It was probably 1.0 or 0.95 sec/stroke, with some measurement error.) If I had to guess the full set, I'd say he did 1.3, 1.2, 1.1, 1.0, 0.95
By the same math, Joe had a tempo of 1.6 in round one, going to 1.2 in round 5. (Probably 1.6, 1.5, 1.4, 1.3, 1.2). He had a slower tempo, but made up for it with his crazy SPL. How is that even possible?
Based on my estimation the Tempo would be between 1.17 and 1.18 for his final 50.
Tempo = (total strokes + tempo*(3+4))/time) . the 3 is for the first 25, 3 beeps pushoff. the 4 is for the turn...4 beeps on the turn
ANOTHER way to estimate Tempo "non swimming" time per length and subtract that from the total swim time * # of lengths.We can also use 4.5 seconds per length as non-swimming/stroking time. So tempo = ( (total time in seconds - 4.5 seconds/length)/total strokes ) ( 2 lengths so subtract 9 seconds).
This is what our coach in Pittsburgh has taught us. Thanks Suzanne!
>>There's a slight error in the math. You should add seven to the stroke count instead of subtracting it from the time.
In Terry's first 50, he had 30 strokes plus 7 beats during push off and turn.>>
I don't think one can calculate 'beats' during turn and push off since I wasn't responding to the beep of a Tempo Trainer during this set.
ADMS 60-64 Record for 1650 Free
Earlier in this thread, I wrote that my immediate practice goal was to prepare for a good performance in 1650y (1500m equivalent) freestyle at the New England Masters Championships at Harvard.
I swam that race on Sat. 3/12. I hadn't swum a 1650 in 10 years so I had to guesstimate my seed time. On Jan 23 I swam 1000y in 13:56, a pace of just under 1:24 per 100.
Based on that I projected that if I swam really well for the 1650 (65% longer than the 1000) I might hold 1:25, so I seeded myself at 23:45, which I thought a reasonably accurate estimation of my capability.
However, as a member of Adirondack Masters, I also had my eye on the ADMS 60-64 record of 23:20. This would be my final race in the 60-64 age group. Could I break an ADMS record in my 'swan song?'
Considering how irregular and modest my training had been since my diagnosis, I believed I would have to swim absolutely lights-out to have a chance. Having a goal that would require me to swim a near-perfect race excited me.
I'll provide more detail on this race in my next blog, this coming Friday. In any case, when I hit the touch pad I looked up and saw 23:10 for my lane on the display board. I've been on something of a high ever since.
Not only from setting the record, but from the mental and physical excellence I was able to apply for every second during that swim. That gives me confirmation
I have the necessary resources to zero out cancer.
An account of that will form the core of this week's Zero Cancer Swimming post.
Have you read my last post, The Defining Event of My Life?
Distance Pyramid -- Tempo and SPL, plus Time
Mon 14 Mar 2500scm at Nassau County Aquatic Center
With the 1650 behind me, I now turn my attention to preparing for Masters Nationals, where I plan to swim the 200, 500, and 1000 freestyle--and maybe the 100, which is definitely not my strong suit. Shorter faster events call for shorter, faster repeats and sets.
For today's practice I wanted to do something that would challenge me--cognitively and neurally--but not be too taxing physically, allowing me to recover from the effort of swimming a record-breaking 1650 less than 48 hours earlier.
I did a Distance Pyramid as follows
I rested 20 to 30 seconds between swims.
I started with Tempo at 1.15 and counted strokes on the 1st 100.
My stroke count was 18 SPL
My goal was to maintain that stroke count as I increased distance from 100 to 500.
Keeping two metrics the same--SPL and Tempo--while raising the bar on a third--Distance--would be a good challenge in itself.
However I decided to make the challenge even stiffer by keeping one metric the same, while raising the bar on two.
While increasing distance, I would also increase tempo . . . and still challenge myself to hold 18 SPL.
I increased tempo by .01 after each swim
100 @ 1.15
200 @ 1.14
300 @ 1.13
400 @ 1.12
500 @ 1.11,
then decrease distance, but keep increasing tempo
400 @ 1.10
300 @ 1.09
200 @ 1.08
100 @ 1.07
I did succeed at holding 18 SPL the entire set.
I also checked times. Here are some samples
1st 100 1:40. Last 100 1:32
1st 400 6:29. 2nd 400 6:25
500: 8:04 -- for 1500m pace pf 24:12
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