I swam 70 minutes starting at 10:10 at Konyaaltı Creek, swimming west along the beach. It was sunny, warm, clear, with a slight offshore breeze. The water was 23 C and totally calm and clear underneath.

11 minute warm-up then alternating 250-stroke race SR, 250-stroke long SL.

  1st 2nd 3rd 4th 5th 6th 7th
SR focus 1.02 0.96 0.94 0.94 0.95 0.92 0.93
SL focus 1.16 1.18 1.1 1.15 1.19 1.14  

These tempos were sustained without the Tempo Trainer- all by conditioned feel. It was not a strain to hold these race tempos. The key for me is to do conditioning work using the TT to gradually increase tempo and work my way down to my threshold and then sustain it or push past it. The key to going further is in the gradual approach- I ease into speed and therefore can exceed it and sustain it further and further. Using the TT enables me to make the increase tempo become a mental exercise of muscle control (efficient firing, quicker recovery, and resting) while minimizing exertion.

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