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Didn’t make the Sunday 1830 tri club swim, so that’s just 10.5k swam this week
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I did make the session this morning and learned that I can’t swim 
♂
My breaststroke arms come too far back and I’m gliding WAY too much on front crawl - “be more windmill” some free speed right there, but it bloody hurts!
Total Immersion, Glide = Good
Swim Smooth, Windmill = Good
Glide = bad in any swim coaching book. A lot of people confuse glide with extend. Gliding is dead time. I use the term “continuous swimming” but basically the hand should always be moving whether extending , down to catch and the pull. As for cadence a good target is 70SPM BUT you need to be getting a decent distance per stroke to achieve that first. no point throwing the arms over faster but taking more strokes. Get SPL down to 17 (35 LCM) and then build up the ability to move the arms faster without losing that DPS
Adam Peaty is an extreme example but take a look at his videos. Thing with breastroke is there is no perfect way, everyone is different which is why its “The Coaches Stroke” as you need to adapt based on the body shape and size of the individual so coaches earn their money on that one.
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Yeah, I’m nowhere near that cadence, more like 55-60SPM, with an SPL of 18.
Glide all the way, baby, nice and easy 
Seems like there is some free speed to be had by this “continuous swimming” witchcraft of which you speak!
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Only 2 ways to get faster, increase cadence for same distance per soke, or get more distance per stroke at same cadence…or both
I bloody hurt this morning - increasing that stroke rate.
I had to think about it and knew the coach was walking up and down the poolside watching me.
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They were probably wondering how you keep all that volume & shine in that hair of yours.
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Swim cap
All of this chlorine is stripping my hair - just batch bought some Aussie Miracle Moist to keep it soft and shiny.
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I used to get really dry itchy skin during winter when I was swimming in a public pool. Clearly the Nuffield don’t use Domestos, so I’ve not had issues for the last 15 months.
I just shave mine off
I’m like that with pool swimming, although the UV filtered one at Leeds Uni is great in that regard the LCC pools, not so great.
Following this with interest… despite what I thought, it looks like i’m an uber-glider with 58spm and 14 SPL… 
am going to swap out my 2.5k continuous this evening for a 5x500 with each set at +1 spm… my shoulders are going to love me… 
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Make it main set of 30x50 off 10seconds rest and each 10 increase cadence by 2 SPM and last 10 push it up gradually so last 2 are at 70spm.
okey dokey… sounds just as misery inducing, if not more so! 
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He’s a West Ham fan, misery is all he knows.
runs and hides
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The juniors are going to suffer tonight for that abject failure on Saturday
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for the sake of the youngsters, lets all be grateful you’re not a Spurs fan… “5k single arm tonight lane 1… no fins.”
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Well that was interesting!
58 felt too slow, so I bumped it up a couple at the start…
As you’d expect, I got quicker as the SPM increased, but it didn’t feel like the RPE increased until I went past about 68spm. At 71spm, it started to feel like my stroke mechanics were slipping, and I felt like I was swimming flat.
Looking at the numbers afterwards, the fastest laps were at 66spm, but that might be somewhat skewed by tiring past this point… and also, the SPL didn’t change that much, so while I upped the rate, I didn’t lose much DPS…, just gained as much as 12s per 100m!!!
Trying a few lengths afterwards back at a lower SPM, it became quite obvious to me how much I am pausing before my catch, and there are immediate gains to be had there!
Overall learning point… I really need to work on upping my stroke rate…As Poet said above, it seems like its free speed!
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