Distance Training | Mediterra Swim & Run

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....

Learning And Unlearning

by Coach Mat | 29 Jun, 2010

I swam 1792m at 8:10 and 1920m at 16:20 for a total of 3712m today. PC outdoor 32m pool was 26 degrees C. Weather was sunny, warm, calm. WORKOUT Morning Set 1x [1, 2, 3, 4, 5, 6, 7, then 8 lengths]. Drive from hips. Held SPL 24-22 1x [1, 2, 3, then 4 laps]. Afternoon...

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...

A Smooth Stroke When You Need It Most

by Coach Mat | 10 Jun, 2010

SWIM Distance sea swim, approx. 4100 meters, starting at 8:20am. Water almost 25 degrees C. Sunny. Minimal swells, no wind, surface smooth, water clear. Time 36:51 to half way rock, 34:19 back. No stops there or back. Rested about 5 minutes at the rock to enjoy the...