Swim intervals vs continuous - interpretation needed

A question about the data presented:

Average Strokes per Length

How is that being calculated? Is a stroke considered 1 arm or both the right/left?

I've been counting my strokes as each time my hand (left or right) enters the water which brings me to 20 for a lap in a standard pool (im a middle aged 5' women).  Thats a huge difference when seeing it takes 8 strokes for 1 lap on your data.

Are you like 7' tall or am I counting wrong? :-)

Yes, this is correct.  I wear it on my left wrist so only counts the strokes I take with that arm, thus a reading of 9 could represent 18 OR 19 strokes if the last stroke to the wall is with my right arm.

Ah right! That makes sense.

Thanks.

Thanks for the feedback you provided here.  I took it to heart today when I did my swim and found that the old adage "What gets measured gets managed" certainly applies here.  Same pool, same time of day, 50% longer bike workout yesterday than the previous week.  For both had my tempo trainer set at 1.16 but today put the focus on extension and hitting that 8 SPL, and admit I would let the tempo take second place as I focused on the extension.  I surprised myself by holding on to it for almost every interval (curses on that 19th!) throughout the set, holding to the 1:45 through 1100, then drifting upwards slowly.  After the first 1000 it took a lot more concentration and after 1600 even more.  There is a drain at the midpoint of the pool that acts as a checkpoint and on many lengths I knew that my first few strokes weren't good enough to hold the 8 so the last half redoubled efforts.  I believe that in the first half to 2/3 of the intervals I was touching with my left (garmin) hand but in the later ones mostly with my right which would account for some of the time differences at the same SPL/tempo perhaps.  Here's the data from today:

Wish I could make your Masters swim group, but I think the commute from here would be a bit much

I think part of the problem here is that intervals force pace, i.e. it teaches you to pace correctly. You begin to feel the variations in your pace better. So you can't really unlearn that 2 days later for a straight swim. The practice in the pool has made you a more consistent swimmer, so when you do a straight swim, esp 2 days after a large set of 100's, you're just going to be more consistent. I think your experiment shows that pretty well by seeing the larger variation in your 100 times on the straight swim.

Also, I wouldn't get too focused on your stroke count. Stroke count is the result of your technique and pace. It's not a process itself. The golfer doesn't go out on the course and focus on a 68. He goes out on the course and focuses on his short game, or putting, or chipping, and the result is a 68. Focus on your effort and your pace and the small things you need to do to make them better. The result will be your stroke count. It's something to spot check once in a while, not every lap.

On a side note: Good set. well done.

And thanks for the positive note - always appreciated!

I like the mixing it up aspect, makes it more interesting and engaging.  I'll try the 3x100x7 suggestion in the coming weeks but also will look for other shorter sets and play with intensity and (as you suggest) explore the tempo vs. SPL relationship.  I did my build from 500 yds to the 2100 at a tempo of 1.2 and then in the past couple of weeks dialed it down to 1.18 then 1.16 for the data shown above.  SPL during that time dropped from a starting point of 10-11 to the 8 right now, so I'm feeling pretty good about the tempo/SPL progress so far.  

I've not done any real intensity as I've been simply working on developing better technique and endurance.  It would probably be worthwhile to establish some benchmark times for 25, 50, 75, 100, 200 at this point, no?

From my current point of swim ability fitness, all I can say is this to me looks like awesome performance!  I guess I can choose to throw in the towel or use it as a motivator - I'll choose the latter.  It is good inspiration to start working shorter distance components in as main sets.  Thanks for the feedback and input.

Geez, 21 100's or 2100 straight.  All freestyle?  All same effort level? That is mind numbing, how did you manage not to kill yourself by the end of that?  

Mix it up some.  If your going to do just free style, do some 100's, 50's, 200's.  Also, when your doing sets of hundreds, do them on descending times if you want to build speed.  For example,  sets of 3 100's, one easy, one at race pace, one at max effort.  Learn some other strokes, throw some 50's of breast, back, and fly if your feeling adventurous.