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  #41  
Old 12-21-2015
andyinnorway andyinnorway is offline
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Monday 21 December - Prince Regent Brighton

4x50 warm up

Target 4x4x100 pace sub 1:30 30s rest, 2 minute rest after each 400m.

The lane was too busy for me to swim more than 40m without touching someone's toes but this challenge would have been a stretch for me today. I don't have the correct combination of fitness and stroke relaxation to succeed yet.

After a few attempts I waited for a longer gap in the lane and swam

4x100m at 1:28 but with over a minute's rest to allow the lane gap to reset.

8x50m first 4 on a 16SPL lope tt@0.7, second 4 on 18SPL regular strokes tt@1.1

12x25 tt0.66 on 16 spl pace 1:20 off :30

4x25 tt0.5 pushing stroke rate limit.

An untidy swim session today, suboptimal focus and weak planning of the lane environment.

I still enjoyed my movement in the water but didn't feel I improved at much today.
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  #42  
Old 12-22-2015
andyinnorway andyinnorway is offline
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If tomorrow is always another day in the field of skill building, then today was yesterday's tomorrow.

Tuesday 22nd December - Prince Regent - High gears practice

After yesterdays confusion I kept things a lot simpler.

I warmed up with TT@0.84 on a full lope stroke, right side breath up, left side breath down repeating 50's until my SPL came down and settled at 14/15.

Session Preparation - getting into high gear
8x50 tt@0.84 holding 15SPL up and down with a 1 beep turn =44.5s


all completed as intented

Iterative set

swim 2x25 lope stroke and reduce tt by one click if successful on both lengths. right side breath up, left side down.

Starting tt0.84
Failure point 0.74right 0.75left

Speed set

8x25m 100% effort

Keep TT at previous best setting (0.74) - swim straight 2 stroke and try to hold 16SPL. Focus on maximising glide portion at demanding stroke rate. (or in other words, snap the front of the stroke hard and fast).

I started off 4 beeps off target and ended 1 beep off target on the following metric

4 beep push off
8 strokes head down
extra beep for breath after 8th stroke
8 strokes down

target 21 beeps (15.5s)
best 22 beeps (16.25s)

This was one of my smartest sets for a while. I'll repeat it tomorrow and compare results as I'm within a whisker (or a beep) of success.
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  #43  
Old 12-23-2015
andyinnorway andyinnorway is offline
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Wednesday 23rd December - Lane conditions ok after a while

After waking at 4.30 and not feeling entirely ready for the day. I swam at a leisurely pace until I felt ready for something more.

Freestyle - Breast stroke - and kick lengths of both.

8x50m repeats on 60 beeps (0.7) 42s

I was between 58 and 60 on these

repeat of yesterdays 14spl trial.

same score i got to 0.74

flying wall starts

The pool I've been in this week has a handy learning pool which is about 12x5m so I got in there by myself and practiced how low I could take the TT and reach the wall inside 11 beeps. I got to tt0.65 on this.

sprint set

8x25 - TT0.8 hold 20 beeps for a flat 16s 25m. It took me 4 attempts to make this then I was able to hold it with a metric of

2beat push off
8 head down strokes
8 head down strokes
2 strokes.

My muscles felt well exercised today from the big gears and I left the pool in the mood for my chocolate milk (anyone else seen those videos?)
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  #44  
Old 12-24-2015
andyinnorway andyinnorway is offline
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Christmas Eve

4x50 warm long relaxed strokes focusing on balance.

Iterative set descending 100m intervals

Start with TT@0.84

push off 3 beeps
4 head down strokes
7 lope strokes (21 beeps)
2 beep for turn and sync catch up.

30 beep per length pace target.

set conditions:- stay under 120beeps click TT down one setting until 0.75 (1:30 pace) then repeat until fatigued.

I was happy with today's swimming, nice and tidy and relaxed. I had to watch some of my 3rd lengths as I nearly lost some strokes from mental lapses.

I got down to 0.75 with the above metric and then swam 6 more repeats for a broken mile.

speed 25's

target tt0.75 3 beep push off 16 strokes with double breath stroke in the middle. 20 beeps=15s

I needed 2 extra strokes today and managed a number of 16.5s repeats. which was ok since I'd already swum a mile of repeats at a good pace.

time for at least one day rest :) merry xmas everyone
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  #45  
Old 12-27-2015
andyinnorway andyinnorway is offline
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27 December 2015 - With Stuart and Jason

Warm up - loping 50's tt0.75 until SPL settles at 19 with 4 beat push off and 2 beat slow turn. concentrating on keeping a strong line. (1:39 pace)

Perceived effort testing 50's

Take 5 stroke counts and calculate their corresponding stroke rate to give the same target pace.

Pace target 18s/25m (LSC=Lope stroke cycle/3beeps) - 3 beep push off

tt0.75 - LSC7 - (18.00s)
tt0.67 - LSC8 - (18.09s)
tt0.60 - LSC9 - (18.00s)
tt0.54 - LSC10 - (17.82s)
tt0.50 - LSC11 - (18s)

4x25,2x50 on each setting

I liked this set but it's one I should probably have done on my own to allow for calculations, thought and repeats which isn't possible when you're explaining to lane buddies.

I was a little off 2-3 beeps but I kept my stroke light and effort moderate so that was ok.

0.6 and 0.54 felt most efficient and my 0.54 50 was only a 2 beeps off target at 36.72.

I'll repeat this next time I'm swimming alone.

Clock Chasing 6x100m off 2:10 @1:40 pace

Jason is very fit aerobically so likes short rest intervals so this is a great set for us both as I'm faster and he is fitter. Stuart is younger and copes with whatever we do.

I was very happy with these and held precise metrics, sync and time

3 beep push off - 9LSC - 1 beep turn. times 1:39 tt0.8

One of the benefits of all the sprint training is that TT settings like this feel so relaxed but the pace is still equal to my best 400m efforts to date.

If I'm ahead in any length on these I turn slowly enough to hold precise pace as that gives me even lengths and more precise push off distance/positioning.

I also find if I push my first spear a little harder to insure I pass the 10m grout line at the start of my second spear then I can relax a little for the rest of the length as my SPL target is 'in the bag' so to speak. If it's not I'll do the same on the penultimate too.

2x150
Jason is training for 400m so wanted to do a longer interval

tt0.8 - 2:29 precise metrics
tt0.7 - 2:21 a few skipped beats.

A nice swim after two days rest.

I'll repeat the efficiency tests and also would like to test how long I can hold precise metrics at 1:39 tt0.8 pace.
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  #46  
Old 12-28-2015
andyinnorway andyinnorway is offline
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28 december 2015 - bank holiday - lane conditions average

warm up 8x25 - learning to swim at faster stroke rates from the off.

tt0.75 full lope 9LSC

8x100 precision metrics

tt0.7
4 beep push off, 4 beeps
10 lope stroke cycles including turn.

34 beeps - 100m pace 1:35

all held on sync. I was ahead on a lot of lengths and turned slowly accordingly.

faster 50's

repeat of yesterdays test for most comfortable tt at 50m pb pace

4x25, 2x50 - TT0.54
3 beat push off
2 lope - 2 normal (10 beeps)
2 lope - 2 normal (10 beeps)
2 lope - 2 normal (10 beeps)

33 beeps =17.8s 25m, 70 beeps = 37.8 50m

repeat with TT0.6
3 beep push off, hold 9 lope strokes
2 beep turn

30 beeps = 18s 25m, 62 beeps =37.2s 50m

4x25 sprints

tt0.5

4 beep push off, 10 lope strokes, breathe after breakout and once after 5 strokes.

15.5s

success :) I'll get consistent at this and once I can do 10 repeats I'll try to knock a beep off the push off and still make the stroke count


A great session. lots of improvement coming from swimming consistently
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  #47  
Old 12-29-2015
andyinnorway andyinnorway is offline
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Tuesday 29 December 2015 - with Jason

Warm up - Test how long I can hold 1:40 metric pace from cold. TT0.8, 9 Lope strokes, 3 beep push off, 1 beep turn. 31 beeps. pace 1:39

I swam a 3:20 200 and stopped as the lane was too busy to hold metrics.

4x50 same metric with tumble turns, just to extend the warm up period.

Solving a 35s 50m puzzle

testing different metrics that would give a 35s flat 50m
tt0.5
3 beep push off
2 lope - 2 straight - 10 beeps
2 lope - 2 straight - 10 beeps
2 lope - 2 straight - 10 beeps
2 beep turn

repeat for 2nd 25, no turn allows for 1 extra stroke on second length.

My body wasn't quite ready to perform at this level. I need to do more specific warm ups. But I was close-ish 38/39s x4

2x100,2x50,2x25 - Jason's set

he didn't give a reason for doing it but I joined in anyway.

I chose tt0.78 and tried to hold 16SPL on lope. This gives 1:30 for 100m. Jason comes in about 1:35-1:37 for a 100m so I gave him 8 beep head start then focused on catching his feet.

sprint set 8x25, wall push up, dive back

These were all 16.5 up and 16.0 down

2x100m warm down @1:35


A short set today due to time. Tomorrow I'll warm up the big gears then repeat the 50m 35s challenge.

I'll also do some breast stroke and dolphin kick practice tomorrow.
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  #48  
Old 12-29-2015
s.sciame s.sciame is offline
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Quote:
Originally Posted by andyinnorway View Post

Warm up - Test how long I can hold 1:40 metric pace from cold.
...
I swam a 3:20 200 and stopped as the lane was too busy to hold metrics.
Curiously enough I wanted to do the same test this morning: set the TT to beep every 1:40 (as an aid to count laps too), jumped in the pool and started swimming... Then I had to stop after 500m because of traffic in the lane.
I'll repeat this test when I go swimming early morning with almost empty lanes.

I like to start every session with a brief dryland warmup (just a 5 minutes routine which I find very effective) and then 300m with good rhythm, where I usually come in 4:55 (avg pace 1:39).
Once I extended the 300m to 1km at the same pace. Not exactly a relaxed warmup but it gave me good confidence (a steady pace from cold gives me confidence) and the following main set went fine too. I should do it more often. Today I actually wanted to repeat it, extending not to 1km but to as long as I could hold 1:40/100m.

Happy swimming,
Salvo
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  #49  
Old 12-30-2015
andyinnorway andyinnorway is offline
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Salvo - I think you're ahead of me on those longer repeats. More testing needed.

Wednesday 30 December 2015 - with James (in part)

Maybe it's the effect of the approaching new year but I feel the need to consolidate before making a plan for further improvements.

I've set 3 interim goals over the last few weeks of posts that I need to attend to:-

1. swim metric 1:40 pace including cold starts to failure and monitor progress. aim for 800m

2. swim 4x4x100 at 1:30 pace off 2:00 with 1 minute recovery every 4 intervals

3. swim 50 sub 40s 50's with a focus on relaxing through as much of the stroke cycle as possible. (not in one session)

I'm going to make these my only focus for the next 2 weeks.

I'll stick to high gear warm ups, address the above in my main sets and finish each set with some speed/technical tasks according to the day's curiosities.

Today I swam a lot of high gear 50's
tt0.84 - 13SPL freestyle up 7SPL breast stroke down of 90s. This is swim weight training for me, feels like good strength training.

4321 at 1:30 pace also in a high gear 16SPL with James

4x25 FR kick
10 minutes of dolphin kick practice in the kids pool

8x25 'relaxed 18SPL' tt0.63 19.5s
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  #50  
Old 12-31-2015
andyinnorway andyinnorway is offline
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Thursday 31 December 2015

4x50 warm up/stretch

50x50's under 40s in a month task

I realised I've only swum 50m under 40s about 10 times in my life so rathe than going for a single pb once or twice a week I wanted to increase my tally for 90% efforts.

tt0.68
3 beep push off
8 lope strokes
2 beep turn

4 beep push off
8 lope strokes

57 beeps=38.76

I managed this with good rhythm and form and repeated 5 more times before Jason asked me to do some 400's with him. I'll add my tally to my signature throughout January.

2x400m metric set @1:40 pace

3 beep push off
9 lope strokes
1 beep turn

31 beep length target 24.8s per length.

1. 6:39
2. 6:41

I swam behind Jason and this was a good test. I managed both repeats on exactly 31 beeps per length. His non tt pacing was fairly consistent so that helped.

I don't think I could manage a whole 400 without the draft benefit at the moment.

Sprint 50 PB's
8x50

I started with a metric of 0.63X30 beeps per length (+2beep turn) for a 39.06s 50 and did 4 of these.

I then tested a different pattern
3 beep push off
4 head down - 2 lope (10beeps)
4 head down - 2 lope (10beeps)
4 head down - 2 lope (10beeps)

To my surprise by accelerating to max velocity in the 4 head down strokes I was able to carry that speed into the 2 lope strokes that followed so I was hitting the wall on the 4th stroke of the 3rd group. 2 beep leisurely turn and repeat.


TT0.65
3 beep push off
4 head down - 2 lope (10 beeps)
4 head down - 2 lope(10 beeps)
4 head down (4 beeps)

27 beeps + 2beep turn + 27 beeps=56 beeps 36.4s

I was able to repeat this fairly comfortably 4 times

If I can repeat this with one click down of the TT I'm on a repeatable PB time.

I then warmed down. I had a chocolate protein milk after training.


A great session today 14 50's under 40s, more than my lifetime total before today. 2x400 within 5s of my pb and an exciting new stroke pattern to play with
4 accelerate - 2 cruise.

Perfect ending to a great 2015 autumn training diary.
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