Sprint Training | Mediterra Swim & Run

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,...

How To Use A Tempo Trainer- INTRO

by Coach Mat | 25 Apr, 2011

An Introduction To Using A Tempo Trainer First, a few definitions: Stroke Length (SL) – the distance your body travels forward in each stroke cycle (of each arm). For instance, Coach Mat is 1.76 meters tall and has a comfortable SL of 1.2 meters. For more...

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...

Reformatting My Stroke #3

by Coach Mat | 8 Jan, 2011

This is my third practice of the New Year, as I begin to reformat my stroke- I’m taking the best of both stroke patterns I developed over the last year or so and making my single new one. Before I had a ‘distance’ stroke pattern that had a wider...

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...

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...