Suzanne's Performance Improvement Project (starting @ 800)

[CoachSuzanne]

Originally Posted by jenson1a

If this helps, I did a tempo pyramid on April 5th--2 lengths--140 ft
TT TTL Beeps SPL Time
1:30 46 39 59.8
1:40 45 38 63
1:50 43 36 64.5
1:60 42 35 67.2
1:55 42 35 65.1
1:50 43 36 64.5
1:45 44 37 63.8
1:40 45 38 63.0

Not sure if there is any need to continue the experiment suggested by Terry, but glad to continue if you think there would be any benefit by it.

Thanks both of you for your input.

Sherry

Next time i get in the pool, I'll try this same set out. The longer distance of my pool will only handicap me, but I think it will be fun.

[CoachSuzanne]

So I took a good long break from this project due to a variety of things including time, purpose and not enjoying swimming when it felt like my neck was still not up for it. I also took a bad spill on the pool deck in May landing on my right hip and re-injured my healing SI joint.

Good news is the Si joint seems to be pretty solid now!

So 2 swims in to my currently undefined project but thought I'd share some 'starter' swim sets;

Swim #1 25SCY (1000yd)
Warmup: Teaching 2 swim lessons
Main Set: 4 rounds of 4 x 50 descend by SPL, on 1 minute, rest 1 minute between rounds.
CD: 2 x 4x25 IM order


Swim #2 25SCY (1400)
Warmup: teaching 1 swim lesson
Main Set:
4 x 100 with 5 breath rest between all easy effort focused on arm width & hand depth at entry
4 x (3 x 50 descend by SPL, 5 breath rest between 50s, resume next round when ready)
8 x 25 strong & controlled.
1 x 100 easy IM
4 x 25 alt breast/back

Too tired right now to elaborate on those sets but they originated "organically" as in once I started swimming I evlauted my energy/fatigue level and how my body responded once I started swimming. My main goals were ...

Goal 1: maintain good form, and as fatigue built, back off on energy input to regain better form, thereby protecting my neck and rotator cuff...while also swimming better.

Goal 2: Stop the set before I entered an area where fatigue or post workout pain would be present the next day. This meant stopping before my ego said I should stop. Good practice.