Pacing | Mediterra Swim & Run

Metrics 103: Pace

by Coach Mat | 5 May, 2014

This is a simple math equation we use in swim training to measure performance (in terms of time) in a test or race: Pace = Strokes Per Length x Tempo By counting strokes (SPL) over a certain distance and multiplying that by the Tempo, we can calculate Pace. Or we can...

Metrics 102: Fast Tempo

by Coach Mat | 8 Apr, 2014

Why swim at faster tempos? Here are three reasons (among more we might think of): 1. To Improve Speed In order for increased Tempo to result in increased Speed, the swimmer must maintain a certain amount of Stroke Length, or he will end up going slower while...

Metrics 102: Slow Tempo

by Coach Mat | 30 Mar, 2014

Why swim at slower than normal tempos? Practicing at slower-than-normal Tempos exposes your weaknesses in balance, stability – which make up the greatest portion of a swimmer’s excessive drag and energy waste. And that is the first crux in the...

Metrics 102: Tempo

by Coach Mat | 23 Mar, 2014

What is Tempo? In swimming jargon, and in TI Swimming in particular, Tempo refers to the number of seconds between each arm stroke. If you were to swim with a Tempo of 1.00 seconds, that would mean that there is precisely 1.00 seconds between the moment your right...

Pace Practice For 1500

by Coach Mat | 27 Jul, 2013

How do you set up a practice to train for 1500? A long-time friend of mine emailed me his latest 3000 yard workout, sharing his results for some 500 repeats he made with the 1500 triathlon swim as his target. His (traditional) approach is to jump in the pool and just...

Out Of Tune

by Coach Mat | 5 Mar, 2013

Without a sufficient tune-up you might run into the problem I had today in practice. The following story will show you both my mistakes and my reasoning on how to correct it next time. When I arrived the pool was (finally) a pleasant cool temperature rather than the...