andyinnorway 2016 quarter 1 training log

[andyinnorway]

After a day off I snuck in to the pool this afternoon for an extra Sunday afternoon swim.


Warm up 4x100 1:40 off 2:00

SPL threshold testing

hold SPL on full lope with as low a TT setting as doable

14SPL
started at 0.8, managed 0.71 (0.74 previous best) and stopped

16 SPL
started at 0.65 managed 0.61 and stopped

18 SPL
started at 0.55 - failed by a beep at 0.51

Sprint sets

after a couple of weeks at 50 and 100 pace I want to spend some sessions on max speed (15-25m)

I tried some combos of TT and stroke pattern with a sprint up and relaxed recovery length back.

My best today was TT0.6 26 beeps=15.6s

[andyinnorway]

Monday 19 Jan 2016

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

Holy Trinity of Swimming 12x50

Three ways to swim faster - technique, strength, fitness

I was looking for a set that would challenge all 3 at once for a change and decided on the following:-

3 rounds of 4x50 on restricted stroke diet at pace with decreasing rest interval

tt0.8, SPL14, Pace 45s, 1 minute rest between rounds - technical aspect, line ups.

round1 off 1:15
round2 off 1:10
round3 off 1:05

by the completion of round 3 my heart was thumping and my muscles were challenged. A great way to spend 15 minutes. I had a few glimpses of 15SPL on some return legs but otherwise completed the task.

Sprint set

Increase stroke rate whilst holding a sprint SPL. I took my sprint stroke pattern and tried to reduce it by 1 beep from 27 to 26

I managed tt0.7-0.65 in one click increments. 0.64 and 0.63 I was back to 27

I then tested my symmetry stroke and managed 4x25 @15.5s with tt0.62

I'll experiment with some 50's at this setting as I look for a 34.0s

[andyinnorway]

Wednesday 20 Jan 2016

warm up 15x50

hold 16SPL on descending TT timing.
start tt 1.25
end tt 1.05

Test symmetrical stroke limit for 16SPL over 25m

Started at 0.9
unable to finish 0.86 within 4 attempts.

Sprint set

Testing 26 beep stroke pattern in search of 34.0s 50m

start TT@0.7 and click down 1 after each success.

0.7,0.69,0.68,0.67,0.66 - all successful

0.65 went for a 50 but missed turn timing 53 beats 34.45s, a new PB I think.

52 beep target seems well within reach now, I'll swap open turn for flip and that should do the trick.

[andyinnorway]

21 Jan

warm up 4x100 1:40 off 2:00

I'm putting a little extra swing into the switch which is making these an easier SPL target. (oomph at the front of the stroke as KPN calls it)

4321 - tt0.73 full lope with Jason and Stuart - alternating lead off

1:30 100m pace throughout. most lengths were ahead of pace target.

Iterative Sprints

5x(2x25,1x50) on descending TT

TT0.69-0.65

I was a couple of beeps off target from 0.66,0.65 so no pb today. fastest 50m today 35.0s

[andyinnorway]

Saturday 23 Jan

8 people in the lane with speed from 1:40 to 3:00

I did a yoga swim, lots of long slow strokes and breast stroke float.

[andyinnorway]

Sun 24th Jan 2016 - an equally busy weekend pool but a better approach - with Stuart (9 in the lane)

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

I was puffing on the first two then released tension and the second two were easier.

Main set

8x100 High Gear FR (16SPL tt@1.20) up - Long glide BR back pace 1:45 rest according to lane congestion.

8x50 25FR at 50m pace, 25FR at warm down pace.

This was good today, nice purchase on the front of the stroke and good balance.

4x50 kicks FR up BR back. Just for lane management

4x25 BR warm down.

I always enjoy swimming with Stuart - also had a good chat with my friend Brian, unofficially ranked in the top 3 in the UK for 50mFR in his forthcoming age group (80+ sub 45s)

[andyinnorway]

Monday 25 Jan 2016

warm up

4321 @1:30 pace holding 17SPL


??????
There was something in the middle but I can't remember?? :)

50m PB preperation

repeats of front 25m. feet on wall after flip turn by 26 beeps tt@0.65=16.9s

[andyinnorway]

Tue 26th Jan 2016

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


4321@100m pace holding 17SPL

Jason was in the lane and wanted me to help him pace a 100PB so I picked 1:22 which is tt0.66 with full lope, 3 beep push off and extra beep on stroke 17 to fit the turn in. 31 beeps per length.

We managed this to within a beep on the 100m so a good effort.

TT coaching

Jason has a fast cadence with lots of slip so I have started to introduce him to the patience of TT stroke timing.

We did 10x25 Ryan Lochte's.

3 beep push off 50 strokes a minute, minimise SPL.

I was somewhere between 12 and 13, Jason managed to descend from 21 to 18.

https://www.youtube.com/watch?v=kOJRf_5Rpag
Lochte scores 9 (8 strokes but last one a double) for 25SCY so if I can go under 12 for SCM I'll consider that good enough for an older boy non olympian.

[andyinnorway]

Wednesday 27 Jan 2016

warm up

4x100 @1:45 20s rest

I gave myself a break today as my muscles were sore from 6 hours of tile bashing the day before. I planned for most of today's session to be meditative.

4321 @ 100m pace with low SPL 15/16

then Stuart showed up ready to train so my meditative plans were changed.

Simple maths
4321 TT@1.0 3 beep push off hold 15SPL 2 beep turn = 20s per 25m

This is a big gear for me but I was fine until the 100m where I lost count/sync during lap 4.

sprint set

2x25 1x50 pace 1:08
I missed my target of 34s on the 50 by 2s but I was happy with that on a recovery day.

Relaxed warm down.

A short distance set of just over 1km but good fun and better performance than I expected.

[andyinnorway]

Thu 28 Jan

warm up 4x100m as usual

Keep it simple 1.0

16x50 TT1.0 3 beep push off hold 16SPL up inc turn and 16SPL down for 38s.

These were enjoyable, they felt powerful and I managed to complete the task.

After 8 repeats, I mixed it up a bit and swam 2x25 holding 14SPL then 1x50 as above. I did that 3 or 4 times.