Today we were going to use the TT (Tempo Trainer) to learn how to manipulate on command the various paces we were introduced to yesterday.   Magic little thing that TT and to think I thought I knew how to use it.

First we re established our 3 basic speeds. With the TT at 1:35 we counted our SR (stroke rate) and aimed to hold the same SR as we increased our TT speed.  My three SRs ended up the same as yesterday: SR 14 TT 1.2 :( n)    SR 15 TT 1.1:  (n1) SR 16 TT 1.00 (n2)

We swam 3 x 25 yd repeats first at n, then n1 and finally at n2 using our TT and counting our strokes.

 After several repeats we combined them into 75 yd repeats, no stopping but seamlessly changing speed on each 25 section. To me it was heady stuff. Here I was changing speed with no change of effort.  My focus was not on speed generation but on maintaining my technique by giving my focal stroke thought my undivided attention.

We then swam our 25 repeats the other way n2, n1, n.  Have a go and see which you think is the harder.  Needless to say once you have mastered 25 yds switch to 50, 75, 100yds etc.

 Just as we were feeling some control Terry decided we should be able to repeat it all without my new friend the TT.  If I concentrated on each focal point n =balance, n1 = streamline and n2 propulsion then I could maintain my SR and the speed change. No more effort was involved in n2 than n but the speed was different. The same effort and ease was to be used for each speed.

Pick a streamline focal point, swim 25yds and count your strokes. What happens to your SR when you change your focal point to balance or propulsion?

With the TT 1.1 and aiming to maintain the same SR we swam and timed two different paces perfect and race (see Wed.blog). My perfect was 22.5 and my race 20.0 a difference of 2.5 seconds over 25 yds. Terry produced a difference of 4 seconds. With practice the goal is to increase the difference up to 4 seconds while not increasing the effort required.

Something had happened to Florida’s sunshine it had been replaced by overcast skies and a bitter wind. Moving from pool to pool was freezing. Terry had been talking about a cocoon of calm and not letting yourself be distracted by what was going on around you.  I thought he just meant in a race but while we struggled for towels and speed I noticed Terry strolling along somewhat unaware of the inclement weather.

What did I learn from this session?

I think you can. I think I can. You can change/control speed by mental effort rather than muscular effort.  The breakthrough for me is not thinking about speed generation per sec.  As soon as I think speed old habits click in, my perceived rate of effort goes up, I tense up and start pulling and kicking.  If I think only of doing each stroke as well as I can by concentrating on my focal point I can repeat my SR and control my speed on most occasions.  It makes me tingle.