George's Practice Sets-1mile or more

[grandall]

All,
In preparation for my races this year I wanted to share my experimental practice sets. My first race is in June which will be a half iron man (aquabike). For this particular race my goal is to swim at a tempo of 1.1-1.2.

This is a set I did this morning. My objective with every set is to swim with a SPL range of16-19 (25mpool - I'm 5' 11") consistently without sacrifing stroke efficiency.

These are experimental sets that I'm playing with, so please feel free to give feedback and thoughts.

Warm-up: Tempo Trainer @ 1.3
2 X 200-fist gloves
2 X 200
1 X 100

Main Set:
1 x 300 @ 1.2 (20SPL on 4th length,19SPL on 8th, 19SPL on 12th) - rest 10 beeps
1 x 200 @1.10 (19 SPL 4th, 18SPL on 8th) - rest 10 beeps
1 X 100 @ 1.0 (18 SPL on 4th) - rest 15 beeps
2 X 50 @ .95 (38SPL) - rest 15 beeps
1 x 100 @ 1.0 (18SPL on 4th length)-rest 15 beeps
1 X 200 @ 1.10 (19SPL on 4th,and 8th length) - rest 10 beeps
1 X 300 @ 1.2 (18SPL on 4th, 19SPL on 8th, 19SPL on 12th length) rest 15 beeps

Cool Down:
1 X 50 @ 1.20 - skate/whole stroke
1 X 50 @ 1.30 - fiinger drags
1 X 50 @ 1.30 - whole stroke

[CoachSuzanne]

George that looks like a well planned set. Good job!

Do you have a current performance or time trial as a basis?
Do you have any times to anchor your current performance for comparison? (ie a 100yd, 500yd, 1000yd or OW time trial speed?)

How did you arrive at your goal time?
With your calcuations of 16-19 SPL and a tempo of 1.10-1.20 what is your expected or hoped for target time / pace for the HIM?

1.2 sec/stroke * 19SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 26.8 minutes


1.1 sec/stroke * 16 SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 21.6 minutes

With your current practice objectives, 5 minutes difference is quite a bit of time! I would challenge you to first learn your optimal SPLs & tempos for varied distances that better mimic a 25 minute event (ie 5 minute sets at least, or 300m), and first practice consistency at the shorter events then extend duration.

The shorter repeats with faster tempos are great practice as well, but I would encourage practices that focus primarily on one or the other as the main task for the day.

1500m (in a pool) at 1.2 sec/stroke & 19 SPL may be your desired target. We know you can do shorter distances with this combination. Try repeating this combination for multiple sets and see how your endurance holds up. (ie sets of 300s with ~ 20 seconds rest) Can you do 3 sets in a row? 4 sets? 3 sets of 3s? 500? 500 x 2 with 20 seconds rest? 4 x 500 with 20 seconds rest?


How fast should you be able to swim a 100 all out to hit your distance target?
http://www.arhy.org/swim-predict

this site predicts you should be able to swim a 1:29/100m to hit your distance target. Using a range of SDI numbers of 1.06 to 1.09, we get a range of 1.24 to 1.31 min.sec / 100m.

Now, taking into account fatigue over that distance, what 100 pace should you be capable of assuming generally well developed endurance fitness (gained from practicing the specific combinations of rate/SPL you're targeting for distance of course)

Based on the practice you just did (1.0 sec/stroke @ 18 SPL, adding 4 seconds for turns), your 100m speed was about 1:28, right in the range physiologically speaking, that you need for your projected target.

So a couple of thoughts/suggestions

Your current practices design is on target to get you the slower end of your target (a 26.8 minute 1500m), and while this will take some dedication to training time, it will not be much of a challenge to you...you are already there and on target for it based on your 100 ability and your ability to hit the SPL/tempo combinations you've already mentioned. You just need to gain repeatability and confidence in your ability to hit this combination at will.

Start doing continuous longer sets to challenge your ability to hold your desired combinations for longer since we already know you are capable of your targets physically.

You can go through the same set of calculations with the faster number (the 1.1 16SPL combo), which is quite a bit faster than the slower set of numbers and devise some numbers.

in realty, a combination of 1.1 @ 18 SPL OR a 1.2 @ 17 SPL might be better numbers for you bio mechanically speaking. here are those calculations for comparison...same math as above, just different tempo & SPL


1.2 sec/stroke * 17SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 24.4 minutes


1.1 sec/stroke * 18 SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 23.8 minutes

Looks like 'settling' in on a projection for 24 minutes for 1500m will help you meet your goal nicely. Furthermore, this will be a nice stretch goal for you as well. The numbers suggest you can already do the slower combinations of 1.2 @ 19SPL for a distance of your choosing. Taking off 2 SPL consistently will require thoughtful approach and smart training. The target fastest 100 time at the 24 minute goal would be in the range of 1:15-1:22...a bigger challenge for you, right?

Three tiered approach

1) Imprint endurance stroke (aerobic fitness needed will follow)
2) Challenge yourself to more exacting combinations for future speed
3) Work on sprint/anaerobic efforts as these will contribute to your endurance ability (as well as built aerobic fitness in the process)

My personal approach would be:
-jump right into longer sets at your targets
3x300 with 20 sec rest at 1.2 tempo & 16-19 SPL.
Repeat this set once or twice more and make that the make focus of 1-2 swim per week. (2000-4000 yards each set)

-work on more 'exacting' combinations of your stroke and get ride of the 4 stroke range in your current allowance. Can you do repeated 200s (6 x 200) at 1.15 with 17 or 18 SPL (17 on first, 18 on remainder)? or the 1.2 @ 17 SPL OR 1.1 @ 18 SPL. Maybe a set of each . Spend 1-2 blocks of training a week on this type of combination (middle distance speed?) (600-1200 yards each set)
e.g. 3 x 200 @ 1.2 Tempo target 17 SPL, followed by 3 x 200 @ 1.1 Tempo target 18 SPL.
Alternatively, you can use tempo & pace for these or SPL & pace or both.
e.g. 3 x 200 @ 1.2 Tempo target time 3:20/200, leave every 3:30 or 3:45.
OR 3 x 200 @ 17 SPL target time 3:20/200 leave every 3:30 (challenging) or 3:45 (easier)

-Have fun working on your fastest 50 & 100 times once per week by doing a dedicated block/set where you focus on your "most exacting" form for fast swimming (e.g .8, .85, .9, .95 @ 17 SPL) with 200-300 yards (3-5 minutes) of active recovery between efforts? (work your breast or back stroke, or do some favorite drills).

Thanks George as this gives some some ideas for training plans that folks have been asking about. Credit for some of the inspiration for this approach goes to both Terry and Charles, both brilliant men!

[grandall]

Originally Posted by CoachSuzanne

George that looks like a well planned set. Good job!

Coach Suzanne,
Thank you for your valued input really appreciate it!

Do you have a current performance or time trial as a basis?
Do you have any times to anchor your current performance for comparison? (ie a 100yd, 500yd, 1000yd or OW time trial speed?)

I don't have any reliable comparison performance time data to anchor with this set.

How did you arrive at your goal time?
With your calcuations of 16-19 SPL and a tempo of 1.10-1.20 what is your expected or hoped for target time / pace for the HIM?

I hope to do the swim in 24-25 minutes


1.2 sec/stroke * 19SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 26.8 minutes


1.1 sec/stroke * 16 SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 21.6 minutes

With your current practice objectives, 5 minutes difference is quite a bit of time! I would challenge you to first learn your optimal SPLs & tempos for varied distances that better mimic a 25 minute event (ie 5 minute sets at least, or 300m), and first practice consistency at the shorter events then extend duration.

The shorter repeats with faster tempos are great practice as well, but I would encourage practices that focus primarily on one or the other as the main task for the day.

1500m (in a pool) at 1.2 sec/stroke & 19 SPL may be your desired target. We know you can do shorter distances with this combination. Try repeating this combination for multiple sets and see how your endurance holds up. (ie sets of 300s with ~ 20 seconds rest) Can you do 3 sets in a row? 4 sets? 3 sets of 3s? 500? 500 x 2 with 20 seconds rest? 4 x 500 with 20 seconds rest?

I will start doing longer sets to test my endurance more and hold my SPL


How fast should you be able to swim a 100 all out to hit your distance target?
http://www.arhy.org/swim-predict

this site predicts you should be able to swim a 1:29/100m to hit your distance target. Using a range of SDI numbers of 1.06 to 1.09, we get a range of 1.24 to 1.31 min.sec / 100m.

Now, taking into account fatigue over that distance, what 100 pace should you be capable of assuming generally well developed endurance fitness (gained from practicing the specific combinations of rate/SPL you're targeting for distance of course)

Based on the practice you just did (1.0 sec/stroke @ 18 SPL, adding 4 seconds for turns), your 100m speed was about 1:28, right in the range physiologically speaking, that you need for your projected target.

So a couple of thoughts/suggestions

Your current practices design is on target to get you the slower end of your target (a 26.8 minute 1500m), and while this will take some dedication to training time, it will not be much of a challenge to you...you are already there and on target for it based on your 100 ability and your ability to hit the SPL/tempo combinations you've already mentioned. You just need to gain repeatability and confidence in your ability to hit this combination at will.

Start doing continuous longer sets to challenge your ability to hold your desired combinations for longer since we already know you are capable of your targets physically.


You can go through the same set of calculations with the faster number (the 1.1 16SPL combo), which is quite a bit faster than the slower set of numbers and devise some numbers.

in realty, a combination of 1.1 @ 18 SPL OR a 1.2 @ 17 SPL might be better numbers for you bio mechanically speaking. here are those calculations for comparison...same math as above, just different tempo & SPL


1.2 sec/stroke * 17SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 24.4 minutes


1.1 sec/stroke * 18 SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 23.8 minutes

Looks like 'settling' in on a projection for 24 minutes for 1500m will help you meet your goal nicely. Furthermore, this will be a nice stretch goal for you as well. The numbers suggest you can already do the slower combinations of 1.2 @ 19SPL for a distance of your choosing. Taking off 2 SPL consistently will require thoughtful approach and smart training. The target fastest 100 time at the 24 minute goal would be in the range of 1:15-1:22...a bigger challenge for you, right?

Taking off one or two strokes is was I want to strive for. I do find that I seem to stay in the 19SPL range.

Three tiered approach

1) Imprint endurance stroke (aerobic fitness needed will follow)
2) Challenge yourself to more exacting combinations for future speed
3) Work on sprint/anaerobic efforts as these will contribute to your endurance ability (as well as built aerobic fitness in the process)

My personal approach would be:
-jump right into longer sets at your targets
3x300 with 20 sec rest at 1.2 tempo & 16-19 SPL.
Repeat this set once or twice more and make that the make focus of 1-2 swim per week. (2000-4000 yards each set)

-work on more 'exacting' combinations of your stroke and get ride of the 4 stroke range in your current allowance. Can you do repeated 200s (6 x 200) at 1.15 with 17 or 18 SPL (17 on first, 18 on remainder)? or the 1.2 @ 17 SPL OR 1.1 @ 18 SPL. Maybe a set of each . Spend 1-2 blocks of training a week on this type of combination (middle distance speed?) (600-1200 yards each set)
e.g. 3 x 200 @ 1.2 Tempo target 17 SPL, followed by 3 x 200 @ 1.1 Tempo target 18 SPL.
Alternatively, you can use tempo & pace for these or SPL & pace or both.
e.g. 3 x 200 @ 1.2 Tempo target time 3:20/200, leave every 3:30 or 3:45.
OR 3 x 200 @ 17 SPL target time 3:20/200 leave every 3:30 (challenging) or 3:45 (easier)

-Have fun working on your fastest 50 & 100 times once per week by doing a dedicated block/set where you focus on your "most exacting" form for fast swimming (e.g .8, .85, .9, .95 @ 17 SPL) with 200-300 yards (3-5 minutes) of active recovery between efforts? (work your breast or back stroke, or do some favorite drills).

Your training approach looks great! It will be great fun to continue to challenge myself with these practice sets you advise.

Thanks George as this gives some some ideas for training plans that folks have been asking about. Credit for some of the inspiration for this approach goes to both Terry and Charles, both brilliant men!

Much Appreciated!
George

[Joe Novak]

Suzanne,
Thanks for the informative response. Do you not find it that helpful to have a range of 4 SPL that swimmers are efficient at over 25 yards/meters?

Joe Novak

[CoachSuzanne]

Originally Posted by Joe Novak

Suzanne,
Thanks for the informative response. Do you not find it that helpful to have a range of 4 SPL that swimmers are efficient at over 25 yards/meters?

Joe Novak

Joe, of course I do...but with the ability to choose your SPL. George's plan seemed to indicate that he has not quite found that level of control. What do you think?

Recently in experimenting with pace & distance combined together I'm finding that I can hit a certain pace and vary my SPL & tempo...staying on pace but differing combinations. Some of it is deliberate, some of it is accidental. But it lets me give different muscle groups a bit of recovery, which I think will be useful in distance events.

Fun to think about...but in the long run I want to have control over pace & form.

[Joe Novak]

Suzanne,
I do agree with relaxing different muscles at different paces and that's a great point.

I'm just learning a lot - especially the difference in being fast in 100 Yards and 1+ mile.

As always, thanks for your detailed responses.

[CoachStuartMcDougal]

Hey Suzanne,

Re: 1.2 sec/stroke * 19SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 26.8

Is the 4 'turn" beeps: 1 beep on turn/flip, plus 3 beeps off of the wall before first underwater stroke?

[andyinnorway]

Originally Posted by CoachStuartMcDougal

Hey Suzanne,

Re: 1.2 sec/stroke * 19SPL + 4 beeps for turns * 60 (lengths for a 1500m) = 26.8

Is the 4 'turn" beeps: 1 beep on turn/flip, plus 3 beeps off of the wall before first underwater stroke?

Hey George,

4 beeps is
1. flipping
2. pushing off the wall
3. gliding
4. underwater stroke

if you are a good flipper then you will have left the wall before 2. and your glide will be longer or like an elite your turn shorter and not 4 beeps.

[CoachToby]

Originally Posted by andyinnorway

Hey George,

4 beeps is
1. flipping
2. pushing off the wall
3. gliding
4. underwater stroke

if you are a good flipper then you will have left the wall before 2. and your glide will be longer or like an elite your turn shorter and not 4 beeps.

Andy, does that mean the first stroke is taken on the 5th beep?

[andyinnorway]

Originally Posted by CoachToby

Andy, does that mean the first stroke is taken on the 5th beep?

That's my understanding of Suzanne's reference. This is why I cannot get ahead with flip turn over open turn at the moment as with open turn I am SPL+3 strokes (turn -push off- underwater). I am practicing flip turns but for me it I'll have to be able to perform the full flip inside the time of one stroke before I can see any gains from it.

I find it impossible to swim the same times with 2 push off strokes rather than 1 and an extra stroke.