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Old 06-28-2015
terry terry is offline
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Join Date: Apr 2008
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Default Main Set: 50s at Quick Tempo - Controlling SPL

Sunday 28 June 3200 LCM at UC Pool [Season Total 7500m]

It was a cool and rainy Sunday. There were two women in the pool when I arrived, but for the last 50+ minutes I had the incredible luxury of an 8-lane 50-meter outdoor pool to myself and my own private lifeguard.

I used my two favorite training tools today -- Fistgloves (which I had not used in 8 or 10 years but plan to begin using regularly this summer) and a Tempo Trainer. Both seem to have had a noticeably positive effect on how I swam after using them.

Tuneup/Baseline Set 5 x 100 on 2:10
I swam at RPE 1-2 and 36-37 SPL. Times gradually and effortlessly descended from 2:00 to 1:52. This set of 5 x 100 became a 'baseline' for this practice, which I repeated twice--after using Fistgloves, then again after a Tempo set.

Fistglove Set 5 x 100 on 2:15
SPL stabilized at 40-41 which I felt was great for swimming with a gloved fist. Times gradually improved from 2:05 to 2:02. RPE about 2.

Baseline Set - 2nd try 5 x 100 on 2:00
I didn't try to descend these. Instead I just tried to maintain consistency at RPE 2.5. SPL was 36-37 and times were consistent at 1:50.
I reduced rest interval by 5 seconds, but averaged faster times at same SPL as on Tuneup.

Tempo + SPL Set 6 rounds of (4 x 50) at 1.08, 1.06, 1.04, 1.02, 1.01, 1.00
I tried to keep SPL at or under 42 as Tempo increased. SPL was 40 at 1.08 and still only 41.5 (42 going down, 41 coming back) at 1.00. Excellent outcome for this early in my Long Course training.
RPE on this set was 3.5 to 4, but I felt very controlled and efficient. with little or no fatigue.
My rest interval between 50s in each round was 22 beeps--or about half the time I spent swimming (43-44 beeps including pushoff)

Baseline Set - 3rd time's the charm 5 x 100 on 2:00
After swimming quite strongly--and a bit effortfully--on the 50s, I had my strongest performance of all on the baseline set.
I again held 36-37 SPL and maintained RPE at 2.5, but averaged 1:46, four seconds faster than the previous time.
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story

Last edited by terry : 06-28-2015 at 10:46 PM.
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