andyinnorway 2016 quarter 1 training log

[andyinnorway]

Sun 31 Jan 10 in the lane today!!!!

Warm up 4x100 @1:40 off 2:00

nothing to be gained today other than re-enforcing some stroke integrity over 25/50m repeats.

I did a whole bunch of

TT1.0 3 beep push off, groups of 4 strokes with 3rd stroke 2 beeps. Hold and turn by 16SPL for 45s 50m repeats. This looks 'Lazy Fast'

I was going to test how far I can take this stroke pattern down. I managed tt0.8 but was running in to people so stopped

4x50 Kick set -

I then tried some 25 sprints but had no room.

An enjoyable Sunday morning swim with no expectations other than to enjoy some aquatic movement.

My stroke must be looking tidier as more and more people are asking me about it?

I think I'll be getting a formalised (sprint) training gang together before long.

[andyinnorway]

Monday 1 Feb 2016

Warm up

4x100 @1:33 off 2:30

16 SLP @1:30 pace training

8x100 trying to hold 16SPL and 1:30 pace

mostly 1:32-1:34 but a couple of successes.

40s 50m

TT0.66 full lope Keep beeps under 31 for sub 40s 50

completed 4 times.

[andyinnorway]

I swam Monday but didn't record my session

Wednesday 4 Feb

Warm up 8x50 @50s 20s rest alternate breathing sides

gear warm ups

Long stroke 50's. TT1.0 Pace 45s hold 16SPL

Technical

FR kick up BR kick back
Dolphin kicks to 15m FR relaxed home
7SPL BR glide training

Sprint set
2x25 TT0.75. 21 beeps 15.75s

[andyinnorway]

Thursday 4 Feb 2016

Refusing to acknowledge a head cold I did some 50's warm up and then some more

following Jason

Jason wanted some pacing help with his 200m. He managed 6:09 400m last week so I suggested he thought about trying a sub 3 minute 200m

He did one on his own in 3:07

He did one with me pacing from behind (touched toes means get a move on)
2:58 (I had a drafted PB of 2:55)

He did one with me front pacing the front 100m (I lead him out a couple of strokes too hard at 1:24)

3:05

We then finished with a few sub 40's 50m but I was gassed.

Rest day tomorrow.

[WFEGb]

Hello Andy,

as an admirer of your extreme disciplined, extremely fast and strength training sessions a shy question:

Do you find any hundredth seconds to focus on anything? It would not surprise me if there are three hidden for each day you just didn't mention...

Best regards,
Werner

[andyinnorway]

Good question - all the times I post are the slowest I could have swum.

I'll explain through example.

A common sprint lap is TT0.65 aiming for 25beeps.

If I hit that I'll post a time of 16.25s

but since I always use the TT as a countdown I push off at the start of beep 1.

Therefore if I hit the wall exactly on the stroke of beep 31 my time would be 0.65 less than target pace at 15.60. If I hit the wall a microsecond before the 32nd beep sounded then it would be 16.25

That's why some of my times are posted in 100's of a second, not because i've measured them as that but that's the maths for that stroke rate SPL combo.

I also use the length of gap between the target and the actual to judge how far down I can take an iterative set.

e.g. descend TT from 0.8 by one click everytime I hold 15SPL. I'll reach a length where I complete the task but only just before the next beep would have sounded. This is normally where I stop to avoid failure. :)

hope that makes sense. it does to me.

[andyinnorway]

Sunday 7 Feb 2016

No Warm up

8x200 split 50 free/50breast/50 free/50breast.

no puff pace (circa 10Km effort) -time not measured but approx 2:00/100m +-5s

4x75m kick development swum as 25mFR, 25m dolphin on my back, 25FR 4bt kick focusing on foot feel for the water.

A nice swim - Easy like Sunday Morning

[WFEGb]

Hello Andy,

thanks! Shows you're very strictly to yourself even in the hundrets of seconds.

Second part: Do you still work with TI's FPs to fit your (daily or long time) goals? Or are your decided times are so tight (even for you) that there is no time left for?

Best regards,
Werner

[andyinnorway]

I'm always trying to focus on doing something better in order to make the next improvement.

One of the things I'm starting to love about sprint training. Improvements aren't always related to fitness and can show up immediately.

e.g. you swim with a given TT setting and SPL goal and miss it by a small beat.

The next length you change your breathing pattern from 2 to 4 and make the target.

Then you spend some time trying to reduce the gap so you can eventually do it with 2 breath and then cycle down with times and numbers.

[WFEGb]

Hello Andy,

thanks for your patience! Please excuse me, when it comes out on the nerves...

e.g. you swim with a given TT setting and SPL goal and miss it by a small beat.

The next length you change your breathing pattern from 2 to 4 and make the target.

Then you spend some time trying to reduce the gap so you can eventually do it with 2 breath and then cycle down with times and numbers.

Does it mean, every FP is time directed and a result of set SR and SPL and neither in stroke technique? I ask, because I can't imagine that with your SRs there is any time left for any stroke-internally technique FPs.

Best regards,
Werner