My last blog post described an effort at a distance workout set that nearly ended in  miserable failure and frustration.  The workout was  a tempo trainer based set aimed at building speed into shorter sets based on my performance in a longer set. The first goal was for me to discover a tempo at which I could comfortably complete 500 yards. Being new to the tempo trainer, I’d never tried this before.

An initial attempt at a tempo of 1.3 strokes per second was aborted when at 250 yards I became very frustrated with my stroke and my stroke count climbed from 16 clear to 20.    I was in a bit of disbelief, but the truth is that I’d never tried a long set using both the TT while counting strokes at the same time.  The truth is revealing, and not always attractive.   You can read the whole workout here.

Since then I’ve done 2 workouts based on what I learned and tonight’s I consider a huge success. 

In follow up workout number one, I simply wanted to swim 10 100s at my goal pace for the 500yard/1.3 strokes per second set, which was 1:40/100s.  I set the TT at 1.3 and planned to simply hold 16 SPL for each 100 with enough rest inbetween to complete the set.   After 5 100s I became bored with the pace and increased it by .02 seconds per 100.  In the end my times ranged from 1:30/100 to 1:40/100 for a 1000 yard set. 

Tonight was followup workout #2.  "Warmup" consisted of easy 3×300 rotating single stroke thoughts (hang head, float hand forward, leg/hip focused set), then some fly drilling and IMs (completed a 50 fly for the first time since I was about 12).

Then I set the now-dreaded Tempo Trainer to 1.3 seconds per stroke and started my 500.  My stroke count ranged between 15-16, I did mostly open turns and on some turns I took 4 counts to make the complete turn to my first stroke…so the ‘rules’ were a little more relaxed.  But the set was over quickly and it ended up being my fastest timed 500 I’ve ever done. (8:45).  Sure, I’d like it to be faster, but being fast was not the point of the set…and in that respect I’m thrilled.  

What I’m even happier about though, is the creating and execution of a training plan based on my initial "failed" workout. In an attempt to start building myself a  swim workout library based on my current abilities with a goal of increasing my endurance pace,  I chose a starting point, collected information about the set, and created a gameplan of follow up workouts to complete the set from the initial workout plan. 

I have to thank Terry (Laughlin) and Dave (Cameron) for teaching me an entirely new way of thinking about swimming and planning workouts and training, and I can’t wait to pass these ideas along to my athletes.  It takes an open minded person to pursue training this way, and break free of the "harder, faster" mindset of hitting intervals in master’s swimming. 

Ironincally, some of the people most resistant to this change thing that I’m the closed-minded one. The logic of training this way is pure and simple.  You can manipulate not just your sendoff intervals and rests, but more precisely your stroke counts and stroke rate.  I know much more about my stroke and how my current fitness is built than I ever have before about any of my sports, including training with a power meter on the bike. 

My next interation of this workout will be to resume the original plan from Shane’s workout idea….500 at a tempo you can comfortably complete (I now know that 1.3 works), then 2 x 250 at 1.28, then4 x 125 at 1.26.  Mabye then I"ll work my way back kup…2 x 250 at 1.26, and 500 at 1.26 if I have enough time. That’d be a 3000yd workout. 

I’m curious how my NEXT 500 at 1.3s will go.  I won’t try to swim it faster, but I’ll try to swim it better…better turns, perhaps alternating flip & open, more consistent SPL.  If I can eliminate 1 stroke and tighten up the turns I’d save about 1.5 beeps per length.  at 20 lengths that’s 30 seconds saved.