SPL, Stroke Length (SL) | Mediterra Swim & Run

Training: Descend Tempo, Hold SPL

by Coach Mat | 15 Sep, 2010

I swam 3136m today, in the PC 32m outdoor pool. Started at 14:30. Sunny, warm. Pool was 27 C. 512m (8 laps) warm up. 12x 192m (3 laps) Descending tempo (with TT) per repeat, hold SPL. # tempo SPL held # tempo SPL held 1. 1.20 22 7. 1.14 22+ 2. 1.20 22 8. 1.13 23 3....

Hold Tempo and Lower SPL

by Coach Mat | 3 Sep, 2010

I swam 2560m today at the 32m outdoor pool (yes, strange length). Started at 8:35 an hour before swim lessons. Sunny, warm, no breeze. The pool was about 27 C which is perfect. 10x 256m (4 laps), with Tempo Trainer set to 1.20, and hold 22 SPL (=16 SPL in a 25m pool)....

Short And Sweet

by Coach Mat | 27 Aug, 2010

I finished giving lessons at 13:45 and I was hungry and hot but I wanted to get in a little conditioning for the day. Particularly, I want to dial in this “Wide Track’ recovery arm and higher elbow catch- and to first mold it into my SL, then later I will...

Stroke Length Before Stroke Rate

by Coach Mat | 15 Jul, 2010

I swam 2048m at 8:10. Sunny, warm. The PC 32m pool was maybe 30 degrees already. WORKOUT 8x 256m (4 laps), with lap #1-3 at lowest SPL, and #4 BR recovery On lap #1 held 19-18 SPL; #2 held 19-18 SPL; #3 held 18 SPL’ #4 held 18; #5 held 18; #6 held 17; #7 held...

Prepare To Swim Smoother Under Fatigue

by Coach Mat | 11 Jun, 2010

SWIM PC 32m pool, 1280m. Water 26 degrees C. Sunny, very light breeze. No wetsuit! Focus: First, hold lowest SPL, then hold time as distance increases. Repeats Times / SPL held 4x 64m (1 lap) 1:08 / 18 1:07 / 18 1:05 / 17 (1:41 pace) 1:03 / 17 (1:38 pace) 3x 128m (2...

Stroke Rate and Stroke Length- Inseperable Partners

by Coach Mat | 8 Jun, 2010

SWIM PC 32m outdoor pool, 3008m, starting at 14:00. Pool was 26.5 degrees C. Weather was thunderclouds, then light rain. Swam with quickjohn wetsuit. 3x (64m FG, 128m focus drill) 10x 256m Tempo Trainer descending ladder. Goal was to increase tempo by .01 per lap,...