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#41
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20x125 is an interesting set (outside usrpt boundaries by the way). What distance are you training for with this set? How much rest beetween reps? As for the pinky down spear, I've also seen it on Sun Yang and Romanchuk last summer: at the end of the spear his hand is completely vertical, karate style. Perhaps it's also a way to prevent shoulder issues for those who spear pretty much shallow and on narrow tracks. Salvo |
#42
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Those USRPT guidelines are based on the assumption that the swimmer is doing 9 training sessions a week, with 2-3 USRPT sets per session. I suspect a USPRT distance swimmer is doing 12-15 freestyle sets a week for races ranging from 200 to 1650. In that context, with that total training load, 100's may translate to 1650 race pace. I'm only getting 2-3 exposures a week to distance free sets, though, so I have a much lighter total workload. That's probably why I can hold a pace in a set of 100's that's quite a bit faster than my 1650 race speed. Last edited by gary p : 12-15-2017 at 04:34 PM. |
#43
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But actually I had never considered sets of 125's, 150's and 175's, and I usually jumped directly from 100's to 200's. I'm eager to test these new sets, thanks for the idea! Salvo |
#44
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![]() (I just posted a puzzled reply on Tom's Form/Technique/Mindfulness Thoughts thread -- #2 -- in response to a kick-rotation phenomenon that he mentioned, and my thoughts, which arose in direct answer to his description, seem to me now to belong more on this Body Rotation thread, so I'm posting this redirection suggestion).
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#45
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LOL, I went the opposite direction yesterday, doing 100's (yards) at a <1:14.00 pace on a 1:30 interval. I failed at 14, 17, and 21. 5 seconds less rest per rep added up to a lot more accumulated fatigue. I've also dabbled with a "pyramid" strategy. I'll start with 150's. After first fail I go to 125's. After second fail I go to 100's. All on ~ 20 seconds rest, and all at the same target pace. Back to the topic at hand, I've found that, besides facilitating better body rotation, rotating my wrist pinky-down on spear actually gives me better feel for the catch in my fingertips. |
#46
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And when the 100m repeats deteriorated to the point where longer recoveries failed to ensure a finish of the 100m in good form, I now allow myself to cut the duration to 50m repeats. I think this is a more rational use of my time and effort, than blindly adhering to my old fixed policy of 100m repeats with strict conditions until I fail then stop. |
#47
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![]() After I posted this last summary of where I thought I was with respect to trying to delay my stroke breakdown point, I read today Coach Mat Hudson's very useful analysis of the very same problem.
http://mediterraswim.com/2017/12/17/...ier-breathing/ He, of course, adds very worthwhile focus points to the other mixing of distances, recovery times that I had thought of. Worthwhile reading several times, thinking over and implementing in practice set design. |
#48
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I love this idea of reducing repeat distances after failure to continue to build training volume at target pace, while maintaining good form and technique. Thanks! |
#49
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1h of continuous 50m reps on :50 target :45 (ie 72x50m) I felt really fit, however no way I could sustain the same pace over a straight 1500. Despite the very short rests, 50m was simply too short of a distance to provide the same stimulus you'd have on a 1500 (at least for me). Just a couple of breaths at the wall were enough to reset fatigue and go on for 1h. Like if there was some kind of threshold effort I never reached by stopping every 50m or 45s, and in this state (below threshold) even a brief 5s rest was enough to reset fatigue and get away. But pass that threshold and everything changes, so the duration of effort may matter more than the duration of rest. Another thought bf I quit hijaking this thread about body rotation :) Let's take the following 3 ways to swim a broken 1500 at 1:30/100m pace: 1) 30x50m on :50 target :45 2) 15x100m on 1:42 target 1:30 3) 7x200m on 3:30 target 3:00 In the 1st one, every 200m you get 20s rest. In the 2nd you get 24s, and in the 3rd as much as 30s. Or, in terms of %, the rest/work ratio is respectively 11%, 13%, 16%. However, don't know about you guys but I find the 1st set easier than the 2nd and the 2nd easier than the 3rd. Salvo |
#50
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For me, it may be that #3 IS easier than #2 or #1--I rarely do sets with minimal rest like #1. #2 feels like it would be EXTREMELY hard for me, probably impossible at the moment. Perhaps I should add some short-rest sets. That seems very similar to how competitive swimmers I know structure their work--very short rests. Last edited by Tom Pamperin : 12-19-2017 at 09:06 PM. |
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