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

Using A Tempo Trainer- SPEED IT UP!

by Coach Mat | 25 Apr, 2011

Using A Tempo Trainer – SPEED IT UP! If you’ve read the previous two lessons then great. Let’s procede. If not, I suggest you take a moment to go back to the Intro and see how those two lessons set the stage for this one. Speed = Stroke Length (SL) x...

Using A Tempo Trainer- SLOW IT DOWN

by Coach Mat | 25 Apr, 2011

Using A Tempo Trainer – SLOW IT DOWN! If you have not read the Introduction, I invite you to do so now to get an idea of what I’m trying to explain with these Tempo Trainer lessons. If you know your current normal SPL and SR for your targeted distance event,...

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...

Training: Last 4km BareSkin Swim Of The Year?

by Coach Mat | 22 Nov, 2010

The weather could turn any day now, so I was eager to get in while the sea temperature was still on the edge of what I could handle for an hour without shivering to death afterwards. I swam 71 minutes today, starting at 10:15 at Konyaaltı Varyant. I swam west all the...