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Guppies: Week 10 (final week!)
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You'll find this week's sessions here.

This is it, the finishing kick! If you've made it this far, and done a good number of these workouts, I surely hope you're an improved swimmer. If not, I'm a rotten virtual swim coach! Post here and let me know how it went. Of course, many of you started late and that's fine, I know a lot of you are in week 3 or 7 or somewhere along the way.

For those who need this kind of structure, fear not. You have a 1-week respite and then we begin the Satisfaction Challenge. So, that's 2 weeks from today. Leave intervals will be on the 1:40, 1:50 and 2min.

For those of you who missed the beginning of this challenge, you can start now. Here are the workouts to date:

http://www.slowtwitch.com/...es/Guppies_week1.pdf
http://www.slowtwitch.com/...es/Guppies_week2.pdf
http://www.slowtwitch.com/...es/Guppies_week3.pdf
http://www.slowtwitch.com/...es/Guppies_week4.pdf
http://www.slowtwitch.com/...es/Guppies_week5.pdf
http://www.slowtwitch.com/...es/Guppies_week6.pdf

http://www.slowtwitch.com/...es/Guppies_week7.pdf
http://www.slowtwitch.com/...es/Guppies_week8.pdf
http://www.slowtwitch.com/...es/Guppies_week9.pdf
http://www.slowtwitch.com/...es/Guppies_week10.pdf

Dan Empfield
aka Slowman
Last edited by: Slowman: May 19, 14 10:14
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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These are so appreciated. Thank you.
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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Dan, I also really appreciate your putting these detailed, structured workouts. Great tips also. Thank you.
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Re: Guppies: Week 10 (final week!) [CT_Bill] [ In reply to ]
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Starting now, better late than never! Thanks for doing this!
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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Your comment on backstroke outdoors brings up a question I wanted to ask.

The club I go to just opened up their outdoor pool for the summer,and for the life of me I can't backstroke straight without the beams to follow overhead.Are there any tips or tricks to doing this? I end up sacrificing form to look at the lane line next to me to stay straight.

Thanks for help.
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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Thank you for all these workouts! I went from coming in at 1:50 to coming in at 1:37-39 for sets of 100s. My catch/pull is so much stronger now.

@floathammerholdon | @partners_in_tri
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Re: Guppies: Week 10 (final week!) [bpcbuilder] [ In reply to ]
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it takes practice. you can sneak a glance at the lane line now and then. but my guess is, what'll work best for you, you can also look straight in front of you, underwater. yes, it's upside down. it's kind of like sighting in the open water, every several strokes. except when you're backstroking and you look "up" you're really now looking down, you're pushing your head down into the water and looking straight in front of you at the wall. if you do this every few strokes it'll help you hold a straight line until you get the hang of it.

Dan Empfield
aka Slowman
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Re: Guppies: Week 10 (final week!) [bpcbuilder] [ In reply to ]
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What I do is use the lane line as a guide, I'll literally swim about 3-6 inches from it. veer too much one way, you'll run into it. the other way, then you won't "feel" it anymore. it also helps to wear goggles with really good peripheral vision.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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These workouts are the best thing that has happened to my swimming. Coaches, drills, volume using crap form, etc. didn't work.

I'm only on week 6, but so far I like the ladders the best. I mean, I don't like them when I'm doing them, which means they are probably hard, so I like them.

Thanks, Dan.


Chris Harris
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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Wow, I don't know if I can bend my neck that far back. That will be a real challange to my form.It almost sounds like some drill to keep my butt and legs from dropping.I need to work on that too.

I'll give it a try. thanks

Brian
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Re: Guppies: Week 10 (final week!) [bpcbuilder] [ In reply to ]
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it's not nearly as much of a bend as it sounds. i've got a pretty compromised cervical spine, and i have no problem doing this. what i'm describing is easier than craning your neck to sight in an open water swim.

Dan Empfield
aka Slowman
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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Thanks for the program Dan, it has truly transformational and although i'm only mid way through I already feel a better swimmer. I certainly feel like my sessions are more meaningful, really appreciate it.
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Re: Guppies: Week 10 (final week!) [Slowman] [ In reply to ]
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any idea if these are gone? i get nothing when i try to load each week.

http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit


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Re: Guppies: Week 10 (final week!) [kathy_caribe] [ In reply to ]
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kathy_caribe wrote:
any idea if these are gone? i get nothing when i try to load each week.

Must be on your end Kathy, they seem to load just fine for me. I'm going out for a swim right now but if you want I can download them and mail them to you when I come back, just PM me your email address.
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Re: Guppies: Week 10 (final week!) [kathy_caribe] [ In reply to ]
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kathy_caribe wrote:
any idea if these are gone? i get nothing when i try to load each week.


All the workouts are listed in this thread....all links worked.

http://forum.slowtwitch.com/...uppies%2010;#5089915

Chicago Cubs - 2016 WORLD SERIES Champions!!!!

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Re: Guppies: Week 10 (final week!) [snaaijert] [ In reply to ]
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