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Old 03-20-2013
terry terry is offline
Head Coach
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default Mile Swim (1650y or 1500m) Improvement Project

I haven't yet completed three other improvement projects I've been dipping into since early Feb. One is for 100+200+300+400 FR. We call it the Pace Maintenance Test. A second is for 400 Max FR + 100 Max FR. We call it the Pace Decay Test. The third is for 4x50+2x100+1x200 BR.

Even so, today I did my initial baseline test set for a fourth Improvement Project. I'll do final baseline test sets for the other three projects in mid-April after returning from our OW camp in Kona--I'll give myself a week or two to 'retune' my pool swimming after a week of swimming only in OW. Then I'll focus exclusively on the Mile Swim Project.

I plan to continue this one for two months--doing my final baseline on or about May 20--as preparation for open water racing which will begin in June. Here's today's practice with the baseline test set as my main task.

20 March 2700y in 50min at SUNY
600 EZ Medley 25FR25BK25BR @ 13-14-7SPL

Baseline Test Set
3 x [550 + 50 Recovery] on 10:00
#1 @ 14SPL Time - 8:07 (times are for 550y)
#2 @ 15SPL Time - 7:57
#3 @ 16SPL Time - 7:44
Total (1650y) 23:48

From time and SPL I can calculate tempo for each:
#1 Pace/100 = 1:28 Tempo = 1.25
#2 Pace/100 = 1:26 Tempo = 1.13
#3 Pace/100 = 1:24 Tempo = 1.03

So my project will focus on getting comfortable at
14SPL at tempos faster than 1.25,
15SPL at tempos faster than 1.13, and
16SPL at tempos faster than 1.03.
And at swimming gradually longer repeats at those combinations.
I'll log my practices on this thread. I invite anyone with similar goals -- i.e. preparing to swim OW races of 1500 and longer this summer -- to join me.

Task #2
5 x 50 Brisk @ 15+16SPL on 1:15 interval.
My times were:
glimpse of 37
glimpse of 36

Summary: I wasn't feeling great today, a bit achy and feverish (polymyalgia rheumatica symptoms), so I expect I should be able to make solid progress on this in the next two months.
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story

Last edited by terry : 03-20-2013 at 08:20 PM.
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