Metrics | Mediterra Swim & Run

Calculate Your Strokes Per Length

by Coach Mat | 25 Apr, 2011

A Method To Determine Your Baseline Strokes Per Length In a pool, warm up at least 500 or so. Personally, I really only start to feel loosened up after about 800. Pick a distance event you intend to train for. Count strokes per length throughout this swim and compare...

Finding Your Tempo Range

by Coach Mat | 25 Apr, 2011

A Method To Determine Your Baseline Tempo Range Technically, Stroke Rate (SR) is in units of strokes per second (or minutes). While Tempo (the settings we use on a Tempo Trainer) is in units of seconds per stroke. Therefore SR = 1/Tempo. Often we will see analysis of...

Training Strategy Simplified

by Coach Mat | 10 Feb, 2011

I swam 3750m at Akdeniz Univ pool. It was 30.5 C. I started at 10:00. 10x 50m gentle check-in warm-up 3x this set: with open-turns 100m fist 150m hold per 25- 15, 16, 17, 17, 16, 15 SPL 250m hold per 50- 15, 16, 17, 16, 15 SPL 500m hold per 100- 15, 16, 17, 16,...

Pursue Speed Intelligently

by Coach Mat | 8 Feb, 2011

I swam 3500m today at Akdeniz Univ pool. The water was 29.5 C. Started at 9:15. 10x 50m check-in and warm up 6x this cycle with Tempo Trainer, starting on 1.18 and descend -.01 sec per cycle 50m fist 50m, hold 16 SPL 50m fist 100m, hold 16 SPL 50m fist 150m, hold 16...

Building Gears Into My Stroke

by Coach Mat | 3 Feb, 2011

I swam 3750m today at Akdeniz Univ pool. The water was 30.8 C. I started at 9:00. 10x 50m gentle, check-in warm-up Then 3x these sets: 6x 75m – hold SPL 15, 16, 17 per 25’s w/ 4-breath rest between 50m fist ez 3x 150m – hold SPL 15, 16, 17, 17, 16,...

Improving ‘Endurance-Of-Focus”

by Coach Mat | 1 Feb, 2011

I swam 3750m at the Akdeniz University pool. The water was 30 C. Started at 9:00. 10x 50m gentle, ‘check-in’ warm-up 2x this set: 100 fist, 16x 25m FR 100 fist, 8x 50m FR 100 fist, 4x 100m FR Objective was to hold best SPL with fullest catch. Take 4 to 5...