Winter swim review

I've not written for a few weeks and no significant event has occurred. The weather has been a bit cooler and the roads icy, both of which have reduced my enthusiasm for staying for a swim after work or driving to Hatfield. There have also been a couple of Christmas 'dos' after work to limit time even more. All of this suggests that I've not been especially dedicated.

I'm trying to be positive in my outlook and so although I've not gone to Hatfield I have been to Heeley Baths and tried to focus on technique, including bilateral breathing. Since October I've been working on a more symmetrical stroke and roll so that there is more space for my left arm to leave the water, and hopefully reduce the risk of impingement. That approach may be effective as the slight pain I was aware of seems to be fading away. Today, when I did a few sprint lengths I became aware of my shoulder for the first time in quite a few weeks.

Over the summer I've very much lost speed with my swimming, both with and without the pull buoy. I think training for the Big Walk and thinking about the Costa Brava swim put me in a long and slow mode, exacerbated by the appearance of a minor shoulder injury. Today, in a 25 yard pool I managed 2:02min/100m as my best length; and that's my best in ages! Without the pull buoy my legs have become an anchor, apparently as much as ever they were. On my 200m 'warm-up' I was working towards the 5:00min 'barrier' but now I'm back to below 5:30 minutes with it feeling tough.

I have booked with a recently established local SwimSmooth coach in the hope that I can rescue my technique a little. I have been thinking about roll, high elbows and front quadrant techniques but so far I haven't had a gain, except perhaps the resolution of the pain. That's important though.

Quick swim after work

I didn't have time to do a full programmed session after work today as I was due home but it seemed helpful to at least do a third swim so I've managed that. Also by making it a basic swim I could see how I got on. After a 4 length warm up I did 10x 100m intervals, although one was 200m! The rest interval varied but averaged around 20s.

Importantly all intervals were at 3min/100m pace or better. My best lengths were at 53seconds (i.e. 2:40min/100m) which is only what I achieved on my 400m test with Julian. So I've not improved? Hopefully when I visit he'll see an improvement in style even if no faster. Also past data suggests to me that I'm faster in shorter pools, I'd really like to beat my 10:40min/400m but that was unreasonably fast for me when I achieved it!

From Garmin Connect showing paste overlying strokes/length

I'm well aware that there is a movement, especially within Swimsmooth, not to lengthen the reach and glide phase to obtain a minimum number of strokes per length. However here, for me, the relationship between fewer strokes per length (grey) and a faster pace (blue) is incredibly strong. So it really is worth taking it steady and forcing the reach and then achieving a good feel. The warm-up lengths where I did bilateral breathing needed more strokes per length.

This sort of data is helpful to me by showing what is giving the best performance and indicates how the watch is better than the lap counter.