Pacing with 75y repeats
Sat 13 Apr 2300y in 45min at SUNY
Tuneup Set 5 x 100 EZ IM
Main Set 4 rounds of 3 x [75 FR at pace + 25 BK recovery]
In each round
1st 75 @ 13 SPL
2nd 75 @ 14 SPL
3rd 75 @ 15 SPL
This completes one cycle of swimming gradually-shorter repeats for my main set. In previous practices my main set was 200s-150s-100s and today 75s.
My plan is to swim progressively faster paces at the same range of stroke counts (14-15-16) as repeats get shorter. That translates into progressively faster stroke rates, with the expectation my nervous system will adapt gradually to holding faster tempos - and thus paces -- as I repeat this cycle 3 to 4 times.
I swam these sets a little differently today. I reduced my stroke count range by 1 (13-14-15 today) to make it a bit harder to achieve a brisk pace on the short repeats.
And rather than completing a full round at each count, I swam one repeat at each count in each round.
On Round 1 my times were
13 SPL - 64 sec
14 SPL - 63 sec
15 SPL - 62 sec
I improved my times each round.
On Round 4 my times were
13 SPL - 58 sec (1.14 tempo)
14 SPL - 57 sec (1.03 tempo)
15 SPL - 56 sec (0.95 tempo)
With one cycle complete, I'll repeat the benchmark set of 3 x 550 in my next SUNY pool session.
Breaststroke Pace Set
4 x 50 on 1:30 1-3 @ 7+8 strokes, #4 @ 8+9 strokes
Times: 49-48-48-47 sec or 3:12 cumulative 200 - best so far.
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