Mediterra Dojo Podcasts
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Improve It By Feel
Coincidentally, this topic has come up several times in the last week, and so I will offer some encouragement on it. When practicing a body position or skill on your own, without the coach present... How do you know if you are doing it correctly? The short, simple,...
Solutions For Breathing Easier
Let's continue the discussion on how to solve breathing problems... Solution: Improve Technique Among those reading this post it may be readily understood how improving your body control and your breathing technique will make breathing easier - investing time...
Sources Of Breathing Problems
I want to start a conversation with you about breathing problems and their possible causes. Feeling 'out of breath' (when I don't think I should be) is one of the most common complaints I hear from swimmers and it has come up recently with some members in the Dojo. In...
Longer Distance Test Swim Part 2
How far should you swim? I recommend a distance that will push your perceived (mental) endurance limits just a little. But not too far. Something you can do within the hour. Something between 500 and 2000 meters may be about right for many. Some of you are training to...
Longer Distance Test Swim Part 1
I have challenged some of you about swimming longer distance already. And some of you are challenging yourself without my prompting. I encourage you to set up a longer test swim that you will do at least once a month, up to once a week, if you like. You'll find that...
Practice Set: Staggered Tempo 1
Practice Set 3 rounds of 2x (2x 150) freestyle 30 seconds passive rest between repeats - or 8 deep nasal breaths Staggered tempo, descending (getting faster) Round 1: 2x 150 at tempo 0.96, 2x 150 at 0.87 Round 2: 2x 150 at 0.93, 2x 150 at 0.84 Round 3: 2x 150 at 0.90,...
Practice Set: Tempo Gears 1
Practice Set 3 rounds of (3x 150) freestyle NO rest between repeats - use Gear 2 as active rest 30 seconds passive rest between rounds Alternate between Gear 2 and 'Gear 4 at Assigned Tempo' (out of a scale of 1 to 5 gears) On each round G4 tempo descends (gets...
Practice Set: Mat’s Warm Up 1
Warm Up 1500 continuous, no rest Divide distance into mental intervals 300 Silent Swimming - as gentle as possible 300 Silent Swimming - pick up tempo slightly 6 rounds of (50 fist / 50 DPS* / 50 brisk tempo) New synchronization focal points on each round Round 1:...
Variety As A Form Of Rest
Vary the intensity, physically and mentally. Vary the intensity over the year. Vary the intensity over the race season. Vary the intensity over the week. Vary the intensity during each practice. Keep in mind you have different systems in training: Metabolic system...
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