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Old 01-11-2011
CoachSuzanne CoachSuzanne is offline
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CoachSuzanne
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Today's practice:
January 11, 2011 Olympic Swim & Health Club, 25 yd pool
Water temp 76 degrees (yikes!), clarity high
Total 2000yd

Warmup 25 yd0
250 Free - breathing focus. A literal warmup...water was 76, spent an hour teaching first

Set #1 750yd
(warmup continued) 5 x [3 x 50] of pyramind SPL
3 x 50 @ 16 SPL
3 x 50 @ 17 SPL
3 x 50 @ 18 SPL
3 x 50 @ 17 SPL
3 x 50 @ 16 SPL

Set #2 broken 500
5 x 50 + 1 x 250

Set #3 broken 500
5 x 100 as
16 SPL, 16/17 SPL, 17 SPL, 17/18 SPL, 18 SPL

Results:
16 SPL: 53, 53, 53
17 SPL: 49, 48, 49
18 SPL: 45, 45 45
17 SPL: 47, 46, 47
16 SPL: 49, 48, 46

Set #2
5 x 50 times (47, 48, 49, 50, oops, missed one!)
1 x 250 4:11
Sum of broken 500 ( 244 + 251 = 8:15

Set #3
5 x 100 (1:43, 1:40, 1:37, 1:33, 1:3x) x b/c my watch ran out of laps to store. I think it was 1:33
Sum of broken 500 = 8:09

PR for 500 is currently 8:00

Discussion:

Matrix set: I had a tough time descending each set at the same SPL. But I was also not very warmed up literally. Pool water was 76 degrees & I'd just spent an hour teaching. But I did descned with each increase in SPL and what's more important is that on the way back down the pyramind my times for 16 & 17 SPL were faster than at the start.

I have to admit that not every 25 was a perfect count. Most lenghts I added 1 to the 2nd length. I just wasn't too "tuned in" today. But nevertheless, my intention to swim say 18 SPL led to a specific way of movement, even though sometimes I had a 19th stroke...that movement was different than if I'd intended 19 strokes.

Set #2
I intended these 50s to feel like a moderate effort at around 17 SPL. Each one slowed however, but I wasn't trying to descend, just trying to hold.
For the 250, I started with an easy to moderate feel of about 17 SPL...but I'm pretty certain I climbed near the end to 18/19 SPL.

Set #3
These were intended as a descending set. First 100 at all 16 SPL, next one split at 16/17 SPL, then 17 SPL, then 17/18 SPL then 18 SPL.

Like the previous set, my intentions did not always result in an precise stroke count...but it did lead to a certain way of swimming.

I just need to get a little more rust out of my system and tune in a little bit more.

The lack of fitness from not being in the pool showed strongly here. A few weeks ago, my RPE for swimming sub 1:30 100s was of a moderately hard, but FUN effort. Today I strugged at my fasted 100 of 1:33. I tried to keep a sense of ease, but it was noticably more difficult.

I konw that as my training frequency improves, so will my fitness. It will be interesting to see this set again in a few weeks.
__________________
Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle


Last edited by CoachSuzanne : 01-11-2011 at 06:03 PM.
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