Total Immersion Forums  

Go Back   Total Immersion Forums > Favorite Practices and Sets
FAQ Members List Calendar Search Today's Posts Mark Forums Read

Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 01-11-2011
CoachSuzanne CoachSuzanne is offline
Join Date: Mar 2010
Posts: 2,453

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

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


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.
Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are Off
[IMG] code is On
HTML code is Off
Forum Jump

All times are GMT. The time now is 11:18 AM.

Powered by vBulletin®
Copyright ©2000 - 2022, Jelsoft Enterprises Ltd.