Time Is Not The Only Measure Of Performance

by Coach Mat | 4 May, 2010

I  swam 2100m today, starting at 10:40. The pool was 29 degrees C. 500m warm-up w/ tempo bursts 4x [25, 50, 75, 100, 50 recovery] TT sprints w/ focus on fast recovery, tight spear-hand entry. Descend tempos per repeat from 1.03, 1.00, .97, then 1.00. Make them as...

Claiming New Speed Or Merely What Was Lost With Youth?

by Coach Mat | 2 May, 2010

I swam 3000m today starting at 14:00. The pool was 29 degrees C. 500m warm-up, with 200 hand, 300 FG 1500m timed, hold SPL at 16. Splits were 8:40/8:40/8:26 = 25:48. This was a 1:40 pace, 1.37 tempo. 100 BR recovery 100 KK w/ zoomers 10x (25 fist, 25 sprint) Hold SPL...

25m Split Improvement Ideas

by Coach Mat | 28 Apr, 2010

Today I swam 3100m. Started at 9:35am. Pool was 29 degrees C. 500 Warmup 4x (200m FG Slide & Glide for minimum SPL, full power per stroke, then 50m open-hand for minimum SPL at 1500 pace). I held 13 SPL for all FG, and for the 50m I came in at :46 holding 12/13...

How Will I Lower My 25m Split?

by Coach Mat | 25 Apr, 2010

I started back in the pool in January swimming the 100m in about 1:30. My goal has been to take advantage of pool time to do short work, specifically work on my 100m time, until I return to the Mediterranean for distance work in June. 20-some years ago, in my teens, I...

How Did I Go Faster Without Trying To?

by Coach Mat | 25 Apr, 2010

Today I swam 3500m. The water was 29 degrees C. My focus today was to hold SPL across the set and descend times. My goal was to hold 17 SPL for the Fistgloved , and 15 SPL for the open-hand legs. 2x 400m, 4x 200m, 8x 100m, 8x 50m where I alternated FG and open-hand...

Ease Into Speed Rather Than Plow Into It

by Coach Mat | 22 Apr, 2010

I swam 3300m today. Started at 10:00am. The pool was 29 degrees C. WARM UP 500m – 200 hand, 300 FG MAIN SETS 1500m timed, with TT set to 1.25. My splits were 8:41/8:49/8:44 = 26:14 (1:45/100m pace) 100m recovery 3x [4×25 TT, 100 TT, 50 recovery] with descending...

Change Focus, Change Results

by Coach Mat | 20 Apr, 2010

I swam 3000m today. Started at 9:20am. The pool was 29 degrees C. WARM UP 5x100m FR/BK-BR alternate. MAIN SET 4x [4×25, 2×50, 100, 150, 50 recovery] with descending tempo per repeat. Tempo 1.20 Tempo 1.15 Tempo 1.10 Tempo 1.15 time SPL time SPL time SPL time...

Go Faster With Fewer Strokes

by Coach Mat | 18 Apr, 2010

Today I did 3000m. I swam around 14:00- I had breakfast at 9:15 but no lunch- so I was naturally looser (as evidenced in my stretching beforehand) and my fuel tank a bit more filled than usual. The pool was a perfect 29 degrees so it was pleasantly un-noticed. (I use...

How To Slice A 1500?

by Coach Mat | 16 Apr, 2010

I swam 3000m today at 9:40am. The pool was a very nice 28.5 degrees C. WARM UP 500m enjoyable cruising, half hand, half fistgloved MAIN SET 1500m timed, with TT set to 1.30. I held 18 SPL. Came in at 26:26 (24:07 for 1500yd). 500m splits worked out to 8:49/8:51/8:46....

Get Slippier at High Tempos

by Coach Mat | 13 Apr, 2010

Today I swam 2600m. The pool was a very nice 28 degrees C- cool enough to make one want to keep moving. I got poor sleep the 2 nights previous, but last night I slept 9 hours hard so I felt awake this morning. WARM UP 4x 100m, FG/hand alternate for warm-up 1st SET 12x...