When I left North Carolina I was in the pool usually twice a week. I always swam a workout with intervals but also always swam by myself. Typically if I was swimming 100's - I would repeat them on 1:45 and bring them in on the 1:30, sometimes just under and sometimes 5+ seconds over. The last time I remember feeling really good swimming was back in 2007 getting ready for IM Lousiville. I did a set of 22 x 100 on 1:45 and brought them all in under 1:30.
A week or so ago I got challenged and swam some 100's on a 1:30 interval and was able to just bring them all in under the wire. About 5 seconds rest - maybe.
Friday we did a set which included a bunch of 100's on 1:45 and I brought them all in anywhere from 1:20-1:23 and the Last One Fast One.... a 1:18!!! (I haven't seen that time since long, long ago - I think High School).
So... you ask... just what did he change on my stroke??? One - my left arm recovery was good but at the last second I'd let my forearm enter pretty flat into the water - kind of slapping it down. Two - slowing my stroke turnover. When I first started swimming with the group I wasn't in very good swim shape (I'd been a little lazy about swimming in NC) and when I was pushing hard I think Coach counted 28 strokes per length (that is A LOT). Now... pretty consistently I hit 19. Sometimes up to 21 when I'm tired and quite a few 18's! 10 seconds per hundred improvement is huge!!
There is also nothing like swimming with a group. (and I really like the people that I swim with - they've welcomed me to their group like I'm an old friend!). The pressure to make the interval, not let the person behind you catch you, not look like a slug in the water... all these things help me swim faster and try harder.
I'm pretty excited about seeing my times drop. And I'm not finished yet!!
|Race Of Grace - 2nd fastest Female Swim!! |
6th fastest Overall Swim split! Woot!