Tempo, Stroke Rate (SR) | Mediterra Swim & Run

Training: Can I Handle 19 C Water?

by Coach Mat | 13 Oct, 2010

I swam 3072m today, starting at 14:25, at the 32m PC outdoor pool. It was cloudy, warm air, no breeze. The pool was 19.5 C- cold! I repeated the pattern of the last 2 pool swims here because it keeps me accelerating in the cold water- my only chance to endure. I layed...

Training: 5km Alternate Sprint/Cruise Tempo Set

by Coach Mat | 11 Oct, 2010

I swam 83 minutes today in the sea, starting at 8:20, at Konyaaltı by the stream. It was sunny, cool-warm, with a slight onshore breeze which kept the sea flat and calm. No swells, no waves. The sea was 25 C where I started, where the fresh, cold stream water mixes...

Training: 3km in 21 C and Getting Colder.

by Coach Mat | 8 Oct, 2010

I swam 3072m today, starting at 12:20, at the 32m PC outdoor pool. It was partly cloudy, cool, and a bit windy. The pool was 21 C. Same as last time- Tempo Trainer accelerating set. Take splits at 512m (8 laps), starting at 1.20, accelerate tempo by 0.02 each 128m (2...

Training: ‘Cold’ Water 3km Tempo Pool Swim

by Coach Mat | 6 Oct, 2010

I know ‘cold’ is an extremely relative term. I swam 3136 meters continuous, at 14:25 at the PC 32m outdoor pool. Sunny, warm, breezy. The water was 22.5 C. This is the coldest water in which I can recall ever swimming a workout (without wearing a wetsuit)....

Training: 5km Staggered Tempo Acceleration

by Coach Mat | 3 Oct, 2010

I swam 95 minutes today, at Konyaaltı Varyant, starting at 9:50. Sunny, warm, fall-ish, onshore breeze that made the air dry and kept the sea flat. No swells, no waves. Water visibility was only about 4m. The sea was 28.5 C below the surface, but where the fresh water...

Training: Condition Tempo Then Apply Power

by Coach Mat | 1 Oct, 2010

I swam 2492m today, at PC 32m outdoor pool, starting at 12:00. Sunny, warm-hot, gentle breeze. Water was 25.5 C. 512m warmup 6x [192m (4 laps) TT, 4x 32m (1 length) sprint, with tempo by feel)] Speed goal- aim for 100m PR split pace on the 32s, which for me is 1:20...