I started back in the pool in January swimming the 100m in about 1:30. My goal has been to take advantage of pool time to do short work, specifically work on my 100m time, until I return to the Mediterranean for distance work in June.
20-some years ago, in my teens, I had never officially broken 60 seconds for 100 yards. I really don’t know what I am capable of now, at 37, with only 3 days a week available to swim. But I am trying to apply my TI understanding and practice, and my newest tools (the Tempo Trainer and Fistgloves) to discover new potential in the 100m. I’ve set a first goal of breaking 1:17/100m, which would be a 1:10/100yd. Then I will set a new goal from there.
My current PR is 1:20, set last week at the end of a 3200 SPL control set. So I am encouraged to think that I should be able to reach 1:17 in fresh condition.
I’ve hit a plateau on my 25m split however at :20. Obviously, one needs to be able to swim splits equal to or faster than the total time. So I’ve got to be able to swim a lower 25 sprint before I could expect to swim a faster 100m.
Here are my thoughts based on my recent results sprint results and SPL performance.
- I must have a full-catch and full stroke
- I’ve got to got to slip my body past the gripping hand faster
- I’ve got to get narrower, slippier in general
I see 3 things I need to condition:
- I need an even more solid pull (full hand and forearm- high elbow catch) the whole way. Maybe power-oriented Slide and Glide, where I am intentionally making my torso work on accelerating my body after each extra long glide (but be careful on the shoulders!) This would be strengthening the catch and pull.
- Tempo stretching just to get the system conditioned for faster movements. Gradual exposure to higher tempos to improve economy and resting un-needed muscles.
- Experiment to find the optimal 3D body rhythm. At sprint speeds my body rides higher in the water so even my short-axis rhythm has an affect- I notice a slight wave in my body when it’s swimming the best and fastest. I need to find optimal head and lead arm position when I have a shallower draft.
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