Technology and Tools | Mediterra Swim & Run

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)....

A Favorite 5km Tempo Trainer Set

by Coach Mat | 2 Sep, 2010

I swam 101 minutes this morning starting around 8:00 at Konyaaltı Beach. It was sunny, warm (fall is here) but not hot, clear sky, with an dry offshore wind. The sea was around 30 C and clear to about 8m. The offshore wind countered the tiny swells so the surface was...

Longer Lengths, Smaller Incremental Change

by Coach Mat | 23 Jul, 2010

I swam 60 minutes continuously today, along the sea cliffs. Same spot as last time, but I began westward this time and it was a more enjoyable route, with less tourist boat traffic. I started at 8:20. Weather was sunny, hot. The sea is getting warm, maybe 29 degrees...

Overcoming Deep Water Anxiety

by Coach Mat | 21 Jul, 2010

I swam 66 minutes off the sea cliffs of Antalya today. Started at 8:30. Sunny, hot. Water was maybe 28 degrees, clear. I swam 31 minutes to the east into rolling swells (without waves), then back. WORKOUT First 10 minutes were easy, careful warmup. Then [10x 250...

Tempo Training in Open Water

by Coach Mat | 5 Jul, 2010

I swam 49 minutes @ 8:30 at Konyalti, from the stream towards the east. Sunny, hot, the water got choppy with small swells. Water visibility was better but still limited to about 4 or 5 meters. WORKOUT I did a Tempo Trainer set. 8X 250 strokes, starting at 1.30 then...

Hip Thrust A Must, At Higher Tempo

by Coach Mat | 1 Jul, 2010

I swam 1536m at 8:20. Then 1792m at 15:30 for a total of 3328m today. PC 32m outdoor pool was 27 degrees C. Weather sunny, warm. A slight wind in the afternoon. WORKOUT Tempo Trainer set 6x 256m (4 laps) with 2x at tempo 1.30, 2x at 1.27, 2x at 1.24. Held SPL 22-24....