Challenge Zone Data Collection for 2014

[WFEGb]

Hello Andy,

just a matter of interest: At what SR do you swim your Shinji-12SPLs?

Best regards,
Werner

PS: You're so damned fast for starting TI five months before me. After three months nearly off pool I've to start working on a continous 2min/100m... And much more technique work to do...

[andyinnorway]

I've left the TT in the box for the last 2 months. That's quite common for me, I use it non stop for about 10 weeks, then can't stand the beep anymore, swim without it, then want to refine sets or times and go back to it.

My latest issue is that because the roll to breath has an additional element to it, then it's natural that the stroke rate slows to accommodate it (even if that slowing may only be 3% extra), with that thought in mind a metronomic stroke rate is a little out of the natural rhythm of the body. If my times keep improving then I'll leave it in the box.

But I've used the TT for hours and hours and in year 1-2 it was golden.

If I had to guess the stroke rate for 12/13 SPL then I reckon about 1.5

4.5 seconds for a 6/7 metre push off then another 18 seconds for 12/13 strokes (I usually either extend the glide on 12 or bring my 13th arm over for a half stroke)

I keep the snap as fast as I can and then concentrate on holding a tight narrow streamline to get max DPS.

I started doing them again as a warm down as I forgotten how for a while.

My SPL for aerobic sets is usually around 18 at the moment.

[andyinnorway]

This week started better than last in the pool.

I got a session point today because I swam the set I had planned to do, I completed it, and I made my time benchmarks.

8x25 tune up
2x(200,200,400) - I hit all the 6's today 3:16's and 6:56
4x12SPL swim down

I like the 400's as around 300m I hit my mental challenge zone where my heart rate is up but I can hold on to pace if I put up with the increased effort level. This is the big challenge zone for me.

[andyinnorway]

I'm starting to see the marginal gains of consistency and mindfully sticking to the same sessions on rotation.

8x25
600m technical 10:28
600m technical 09:45 (I lost 50m on the count)
6x100m off 2:00 focusing on left/right spear entry symmetry (all 1:38-1:40)
8x25m kick (times have come down to 35s)
4x25 12SPL

I was breathing very comfortably today which was great, not sure if that was a fitness improvement or technical change.