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Old 03-07-2016
terry terry is offline
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Join Date: Apr 2008
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Default ZCP#4 Long Course - Mostly 100m repeats on Tempo+SPL

Mon 7 Mar 4400m in 50m pool, North Shore Pool, St Pete FL

This morning at 0530 I swam with the St Pete Masters because it gave me an opportunity to swim in a 50m course. The pool was to be converted back to 25y following the Masters session.
However I didn't do the Masters workout. I slipped into a lane with only 4 other swimmers. They swam on each other's feet, leaving a lot of space in the lane for me to do my own thing.
I didn't see a pace clock visible from the lane until late so I decided to do a practice based on Tempo and SPL.

Tuneup 8 x 100 at 1.2 sec/stroke
I haven't done tempo work in a 50m pool since last summer. I chose 1.2 tempo because it's at the upper end of the tempo range I've used over the past week. My goal was simply to see how many strokes I could subtract over the course of my 800m tuneup.
My 100m stroke count was 86 on #1 and 79 on #8.
Doing the math, my 8th 100 was 8.4 sec faster than my first.

Main Set
I decided to swim short series of 100s at progressively faster tempo to see how long I could complete 100m in 80 or fewer strokes.
4 x 100 @ 1.19
4 x 100 @ 1.18
4 x 100 @ 1.17
5 x 100 @ 1.16
5 x 100 @ 1.15
5 x 100 @ 1.14
5 x 100 @ 1.13
I was able to hold 79 strokes through 1.17, then held 80 strokes (with an occasional 100 at 81 strokes) through 1.13

Comparing speeds, my first 100 of this practice the math for 86 strokes @ 1.2 tempo = a time of 1:51.
The math for 80 strokes @ 1.13 tempo = 1:38.

Secondary Set
I finished up with 8 x 50 increasing tempo from 1.12 to 1.05, trying to hold 40 strokes. I succeeded at that. 40 SPL @ 1.05 = a 50m time of 45 sec.
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

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