Today I swam 64 minutes at 9:00, at Konyaaltı Varyant. I swam east along the cliffs. It was sunny, hot, no wind. The sea was 29 C, with slight swells, no waves, no wind ripplies. The water was very clear- 8m plus.
10 minute warmup then straight into 250-stroke alternating sprint/cruise tempo BY FEEL, and measure my tempo after each repeat (I have the general seconds per 250-stroke memorized for my tempo range- or I can easily calculate them at home from the splits on my watch). Tempo results as measured below (sprint tempo, cruise tempo respectively)
- 1.04, 1.17
- 1.02, 1.15
- 0.97, 1.19
- 0.97, 1.14
- 0.94, 1.17
- 0.94, 1.17
The idea behind doing these alternating tempos is that during a longer race I want to be comfortable speeding up and then settling back down as needed- whether manouvering with other swimmers or heading into various sea conditions. I want to be ready to turn it way up at the beginning or middle, not just at the end, and then ‘rest’ things while still keeping along whatever pack I have chosen to draft. Not only is it a great physical skill, it is a great mental strength to know I can handle some higher tempos early in the race (by necessity or by mistake) without jeapardizing my ability to still finish well. I can click down or up a gear to meet the conditions.
I felt great. The sprints were steady, strong, aerobic and I accelerated on each- without increasing effort level. I transitioned between them without strain and I was pleased to see that I have overcome the problem I experienced in the race I did in June- no excessive pulling from the small shoulder muscles (as evidenced by disproportionate fatigue in those muscles). It was a core-body effort. I am doing better at keeping my head down, chin tucked (it’s much easier in OW than in the pool with tiles racing by the face, drawing the gaze forward) and I was breathing out steadily, the foot flick initiating each hip thrust.
I still felt some nerve tension running up my arms, in the biceps particularly. It may be from other strains- like the tension of holding the handlebars of my scooter while driving around Antalya, defending my life- this is truly stressful on the nerves! It did not get worse as I accelerated fortunately or I would have quit. But I need to find a way to calm it down and reduce the inflammation in the elbows.