Today I had to cut it short, but still got in 2600 quality meters.
10×50 fistgloved warm up- first 25 moderate tempo, 25 easy.
4x [50, 100, 150, 200] where the first half of each was a timed, tempo’d speed effort, and the second recovery but hold perfect form while tired. So it was more like 4x [25/25, 50/50, 75/75, 100/100]
I was feeling a bit stressed today, heavy inside, but that did not diminish my desire to swim. It is a critical form of stress management to divert the mind and body toward something I can be successfully productive in while leaving a healthy after-affect.
The pool, however, was a disappointing 31 degrees celcius, which is near bath water. Still it’s better for the brain, I think, to swim fast than slow in warm water.
I could feel a little muscle soreness in my shoulders but it must have been from hand-tilling our flowerbed with a hoe a couple days earlier since I had not swam since 4 days prior. Instead of swimming 2 days ago I ran in the morning sunshine instead.
I held 16 SPL for every first 25, and noted how I kept around 16,17,18 (respectively) as the distance per set and tempo from set to set increased. I need to do some 25s at higher tempos to see if I can hold that 16 SPL- that would show me what I am capable of.
These were harder sprints for me, but still I was barely pushing into anaerobic range. I used the second half of each repeat for an active recovery and then waited at the wall until my heart rate was ready- about 15-25 seconds. This way I was able to give full effort and keep form for every set. And I was able to achieve times on this set better than I have this year to date, and for several years. I feel I am ready to start doing shorter distances at higher tempo- maybe up to 1.00 seconds now, to build the pathways for high tempo swims.
I have tentatively planned to focus on developing my short-distance speed while in the pool this month and maybe next. After that I will forego the pool fee and head back to the sea for open-water training. So I am working with the Tempo Trainer to gradually work my efficient long-distance TI stroke into a fast 100m stroke. I am more convinced than ever that this little beeper is the right tool for the job.
It is interesting to notice in my brain how my perception of tempo changes during a 100m. Even though I am pushing into faster tempos now, on the first 25m it feels slow and I easily take -1 SPL. Then as I come up from the flip-turn and begin stroking, it feels faster, and each length a bit faster to keep up with. However, it is the restraint on that first 25m that permits me to swim the last 25 with the same long, efficient stroke. Otherwise, I think I would mutilate the stroke in order to keep the same over-paced stroke I was using on the first 25. It totally focuses the brain to maintain a long stroke on the first half so I have ample supply on the second half.
© 2010, Mediterra International, LLC. All rights reserved. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Mediterra International, LLC and Mediterraswim.com with appropriate and specific direction to the original content.