3-3-2-2

Over the last week or so I've committed to a breathing pattern that balances bilateral breathing with a need to breathe a light more. A rhythm of 3-3-2-2 seems to be a suitable balance.

In today's swim my pace was best in the first right side breathing set (60spm) and acceptable whilst doing a proportion of bilateral breathing (65spm). It's notable that SPL is higher and that my pace declines over the session with this approach. Hopefully though it protects my arms and shoulders.

Nonetheless I was satisfied with some lengths better than 2:15min/100m in the warm-up and an average below 2:30min/100m for 400m. Whilst a sub-10 minute 400m is nothing great this wasn't a 'fast' set and if I'd not run out of time I could have continued.

Bilateral with ToyBuoy

Although my elbow is not deteriorating I have got into a routine of short sets. As Julian said years ago, if you can't practice long swims due to problems breathing you can't train endurance. Today therefore I took the ToyBuoy along and did 100m at 2:13min/100m pace which isn't too bad as a continuous set with bilateral breathing. A few lengths were below 2:10min/100m as I ha to accelerate to pass other swimmers. This set felt fairly comfortable and the breathing generally controlled with sensible roll. I don't think it has hurt my neck either.

Quick dip at Heeley

I was passing Heeley pool at the lane swimming time and took a half hour there. The pool, and lanes, were very quiet which was great. I did a basic interval set covering 900 yards or there about, so not a great deal. I was pleased to see a 'sprint' pace below 2:00min/100yards and having worked it out I think it equate to 2:08min/100m. That's fine - even allowing for the advantage of a short pool.

I finished with 4 sets of 2 lengths with bilateral breathing. This is gradually feeling more balanced with less collapse of my right leading arm, even if I still don't have my breathing in order yet. The pace for these gentle sets was 2:20min/100m.

Return to running?

It's nearly 4 weeks since I was advised to stop running for a few days.

"...until it doesn't hurt when hopping."

Well that was this morning and so I decided to risk doing a jog/walk to circuits. It felt stiff on the journey and weak during the exercises but didn't cause a problem. I set off to walk home, when I was a bit aware of the tendon, but ended up being driven home for most of the journey.