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  #11  
Old 12-05-2013
andyinnorway andyinnorway is offline
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Today was the test of holding pace over 200m without recruiting the little muscles. Today was a great swim, Enjoyable and successful.

tune up

8x25 tt0.96 hold 18/19 SPL - SUCCESS

I set the TT to a pushy setting for the tune up so that my pace setting of 1.05 felt more relaxing mentally and physically.

4x100 TT1.05 swim hold 19 SPL precisely each time for 1:36 - SUCCESS

1x200 tt1.05 hold SPL19 for 3:13 (I held the SPL but lost 3 seconds to turns breakouts and mistimed strokes) - 3:16 achieved

8x25 tt0.75 breathing every 6 strokes with double breath stroke and measure SPL - 19SPL up and 20SPL down SUCCESS

I also decided 3 swims a week is better than 2 for ingraining focused improvement.
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  #12  
Old 12-05-2013
AWP AWP is offline
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Nice 'go' Andy.
Curiosity has me wondering/wanting to ask, "What if you played your main set out as":
4x100s
TT settings 1.00> .98< 1.01< 1.03 then
1x200 @ TT 1.05
Keeping stroke length focus the same + other factors
Maybe double the rest period between 100s and 200 eg if :10-:20sec between 100 repeats maybe :20-:40sec between 100s and 200.
(???)

Hope to get wet myself later and may play with this too.

Cheers
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  #13  
Old 12-05-2013
CharlesCouturier CharlesCouturier is offline
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Quote:
Originally Posted by andyinnorway View Post
Today was the test of holding pace over 200m without recruiting the little muscles. Today was a great swim, Enjoyable and successful.

tune up

8x25 tt0.96 hold 18/19 SPL - SUCCESS

I set the TT to a pushy setting for the tune up so that my pace setting of 1.05 felt more relaxing mentally and physically.

4x100 TT1.05 swim hold 19 SPL precisely each time for 1:36 - SUCCESS

1x200 tt1.05 hold SPL19 for 3:13 (I held the SPL but lost 3 seconds to turns breakouts and mistimed strokes) - 3:16 achieved

8x25 tt0.75 breathing every 6 strokes with double breath stroke and measure SPL - 19SPL up and 20SPL down SUCCESS

I also decided 3 swims a week is better than 2 for ingraining focused improvement.
Out of a curiosity, could you tell me what's your arm span? Or worst case, what's your standing height?
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  #14  
Old 12-05-2013
andyinnorway andyinnorway is offline
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Alan,

I'm so used to keeping my TT in 3 time that I don't have the flexibility to micro change it as you suggest. perhaps its time I learned to use single beep.

So my options are 0.96,0.99,1.02,1.05 etc

Also, below tt1.02 I start to drop stroke portions when using this relaxed switch speed approach but I think that will improve if I keep doing the outer limit tt swimming.

I forgot to post this morning that I did do a 2x100 tt1.02 and held the SPL19 for that too with precision.

Charles 189cm wingspan 184cm height

Tomorrow I'd first like to test if I can maintain SPL/1:36 pace over 400m with tt@1.05 (as that would be a big seasons best).

Secondly I want to examine how SPL/perceived effort changes with tt@1.05 when I speed up the switch to allow a longer glide per stroke, rather than starting to pull the lawn mower string to reduce SPL, or in musical terms I'll swing the waltz beat so its more rock and roll
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  #15  
Old 12-05-2013
CharlesCouturier CharlesCouturier is offline
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Quote:
Originally Posted by andyinnorway View Post
Charles 189cm wingspan 184cm height

Tomorrow I'd first like to test if I can maintain SPL/1:36 pace over 400m with tt@1.05 (as that would be a big seasons best).
I think you're ready to better understand the following table:
https://docs.google.com/spreadsheet/...5Sm5NbVE#gid=0

Gives you a clear idea of what your propelling efficiency is "becoming".
Use the last Efficiency Level (defaulted to 1) to see what yours is. For example, assuming an arm span of 1.89, and a stroke rate of 57spm (1.05), an efficiency level of 0.6x your arm span gives you a sustainable pace of 92sec/100m (your target). And 0.6x is fairly good. It's .5 above what Alan Couzens would consider decent for a triathlete (training only a few times per week). In other words, if all this is confirmed, you're certainly on the right track for continuous improvement.
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  #16  
Old 12-06-2013
andyinnorway andyinnorway is offline
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Quote:
Originally Posted by CharlesCouturier View Post
I think you're ready to better understand the following table:
https://docs.google.com/spreadsheet/...5Sm5NbVE#gid=0

Gives you a clear idea of what your propelling efficiency is "becoming".
Use the last Efficiency Level (defaulted to 1) to see what yours is. For example, assuming an arm span of 1.89, and a stroke rate of 57spm (1.05), an efficiency level of 0.6x your arm span gives you a sustainable pace of 92sec/100m (your target). And 0.6x is fairly good. It's .5 above what Alan Couzens would consider decent for a triathlete (training only a few times per week). In other words, if all this is confirmed, you're certainly on the right track for continuous improvement.

Charles this is great stuff - I feel its helping me understand my 'target gearing' for swimming.

19SPL seemed high when after spending 3 years trying to stay under 16 but it
appears to be a solution to moving off my 1:45 pace plateau.
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  #17  
Old 12-06-2013
andyinnorway andyinnorway is offline
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Today

8x25 tune up SPL19 @0.96 as yesterday

4x100m tt1.05 SPL19 1:36 as yesterday

1x300m tt1.05 SPL19 5:04 (=12 dropped strokes, mostly on break out and late right hand catch as heart rate got higher)

4,3,2,1 tt1.05 SPL17 faster switch, I held this up to 75m and dropped a couple of strokes on the 100 for a 1:31

4,3,2,1 tt0.87 breathing every 4, held SPL19 but took longer strokes for breathing therefore 1:30/100 pace throughout.

My thoughts from today were that SPL19 with a higher stroke rate is easier to maintain when the heart rate goes up the zones compared to SPL16 and a lower rate

Since my pace was slipping at 300m I'll work at 'perfecting' 200m in 3:13 and do some 400m sets @1.08 or 1.11 until those are on the money.
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  #18  
Old 12-06-2013
Talvi Talvi is offline
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Quote:
Originally Posted by CharlesCouturier View Post
I think you're ready to better understand the following table:
https://docs.google.com/spreadsheet/...5Sm5NbVE#gid=0

Gives you a clear idea of what your propelling efficiency is "becoming".
Use the last Efficiency Level (defaulted to 1) to see what yours is. For example, assuming an arm span of 1.89, and a stroke rate of 57spm (1.05), an efficiency level of 0.6x your arm span gives you a sustainable pace of 92sec/100m (your target). And 0.6x is fairly good. It's .5 above what Alan Couzens would consider decent for a triathlete (training only a few times per week). In other words, if all this is confirmed, you're certainly on the right track for continuous improvement.
Eavesdropping on the grown-ups, and playing with the chart ... do the results it extrapolates to for slower stroke rates apply e.g for 35 strk/min (1.84: 0.7, 2:13 / 133) ??

p.s I'll be trying a swim with my Bernese tomorrow! Thanks :)
__________________
A psychological disorder is: "Any personal construction which is used repeatedly in spite of consistent invalidation."
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Last edited by Talvi : 12-07-2013 at 06:33 PM.
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  #19  
Old 12-07-2013
andyinnorway andyinnorway is offline
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Quote:
Originally Posted by andyinnorway View Post
Today

8x25 tune up SPL19 @0.96 as yesterday

4x100m tt1.05 SPL19 1:36 as yesterday

1x300m tt1.05 SPL19 5:04 (=12 dropped strokes, mostly on break out and late right hand catch as heart rate got higher)

4,3,2,1 tt1.05 SPL17 faster switch, I held this up to 75m and dropped a couple of strokes on the 100 for a 1:31

4,3,2,1 tt0.87 breathing every 4, held SPL19 but took longer strokes for breathing therefore 1:30/100 pace throughout.

My thoughts from today were that SPL19 with a higher stroke rate is easier to maintain when the heart rate goes up the zones compared to SPL16 and a lower rate

Since my pace was slipping at 300m I'll work at 'perfecting' 200m in 3:13 and do some 400m sets @1.08 or 1.11 until those are on the money.
On reflection I think I should stick to aiming for 400m in 6:25 with TT@1.05 and 19SPL

As my SPL is remaining constant and it's only my rhythm and timing that's causing me to drop strokes I think consistency and conditioning will see this improve.

I'll look at it as taking the same exam, if I swim 7:00 instead of 6:25 then that's a pass mark of 66% (as I'm 33 strokes behind), the next week I'll have made progress if I can score 70%, once I'm over 90% it's probably time to move down to 1.02? and repeat.
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  #20  
Old 12-07-2013
CharlesCouturier CharlesCouturier is offline
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I like to tackle on 2 diff rates at the time. The current, and the next. And sometimes the last. I find that switching back and forth raises awareness.

The idea of reverting to last is that you sometimes find yourself increasing your score (ie in your case at 1.05) after having worked for a while at 1.02
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