I will be away this week so have left the sessions in the box.  The main set for the session is focused on building your speed endurance by asking you to swim fast sets of 3, 4 or 5 x 100s, off a short turnaround time, with a Brucey Bonus rest in between each set.  But is this main set really a set of 100s or is it a set of “broken 300s, 400s or 500s”, i.e. sets of 300s, 400s or 500s with a short rest after each 100?

Both are essentially the same set, and have the same training effect, the only major difference I think is how you think about the set mentally.  If you find it more beneficial to think of it as broken longer swims or just sets of 100s I really don’t mind.  What I would really like you to do, though, is note your total time for each set of 100s.  I think you might surprise yourself if you compare this time to your 300, 400 or 500 PB and is why this set is good at building your speed endurance.

See you next week!

Rob

 

Photo by Roman Synkevych on Unsplash

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Great effort on the USRPT set last week!  I, along with many of you, found it a really tough set as we’ve mostly been doing steadier-paced for a while now so it is really hard to go to the max intensity required for USRPT.  However, you rose to the challenge and I saw some great speed over many sustained efforts.

If you like watching great racing and more phenomenal speed I do suggest watching the whole 4 x 100m Medley Relay from the World Champs if you didn’t see it.  You can watch it here:

Duncan Scott may not be as familiar a name to many of you as Adam Peaty but his final leg in that relay was phenomenal.  He swam the 2nd fastest 100m relay split ever, in a time of 46.14.  I think you will probably appreciate how amazing a performance this is from Duncan Scott given the times we were all posting last week for fast 50m swims!

I will be away this weekend doing a sea swim with Helen so Chrissie has kindly offered to cover for me again.  It is the ratchet set this week where you will be looking to build on the fast 50s from last week by working on speed endurance this week.  All part of the progress towards your Project 56!

See you in a couple of weeks!

Rob

 

Did you see Adam Peaty smash his own world record?  If not, I would highly recommend watching it together with his interview afterwards on the BBC.  He is the first man ever to swim 100m breast stroke under 57 seconds.

I love a number of things about this.  Firstly, it’s an amazing athletic achievement to watch  someone who has changed the way everyone now tries to swim sprint breast stroke.  Secondly, I love the fact that he’s now achieved his goal of “Project 56” that he has committed to in a very public way and worked towards for some time (you can read a great article about Project 56 by my wonderful wife here.)  And finally, I love his interview after the race and his approach to the process of dealing with doubt.  What’s your Project 56 and what process are you going to take to try and overcome your doubts?

I would like to help you take a step towards your Project 56 with our swimming session this week with a great main set for speed work.  It is the return of the Ultra Short Race Pace (USRPT) main set of fast 50s.  This is a great set for increasing your top-end speed and so making it easier to find your easy-speed at a faster overall pace.  To get the most benefit make sure you swim at an unsustainable fast pace that means you need to miss out at least 2 x 50s to maintain your times.

See you Saturday!

Rob

Did anyone see the 10km World Champs Mens Open Water swim recently?  If not, the highlights of the finish are worth a watch to see how close the best in the world are over a 10km swim.  You can see the video here:

I hope you have enjoyed having some coaching from Chrissie while I have been away.  Helen and I were lucky enough to do a session with Las Vegas Masters Swim team while we were away – in a modest 20-lane 25-yard pool.  Yes, they really do have pools that big in Vegas!  I will be adding some ideas I picked up during the session to some of the sessions over the coming weeks but this week we will be returning to one of my favourite sets of fast 100s.  This is the set with plenty of rest so the aim is to swim them all faster than your usual race pace and at a speed you can just maintain for each 100 over the whole set.

See you Saturday!

Rob

I will be coaching as usual this week then away for the following two weekends on holiday.  Chrissie has kindly offered to cover the sessions she can while I am away (probably swimming and coaching like I do.)  I will be leaving the sessions in the CTC box as usual so whoever is there first please put them out.Brownlee one-two as Alistair retains Olympic crown

This week we will be doing one of my favourite sessions of the Brownlee set of increasing-pace 100s.  Remember to try and swim the middle 100 of each set at your 1500m race pace and the final 100 faster than this.  If you don’t know your 1500m race pace then it should be pretty close to your CSS that we measure in the time trials, which typically as follows for each of the different lanes:

  • Lane 1: 1:20-1:25/100m
  • Lane 2: 1:35-1:45/100m
  • Lane 3: 1:45-1:55/100m
  • Lane 4: 1:55-2:05/100m

See you Saturday!

Rob

 

Photo: Courtesy of TeamGB

I will be away this Saturday and will leave the sessions in the box so whoever is first on the poolside please put them out in the lanes.  I know many of you will be away anyway doing the Great East Swim so for those of you doing the session I don’t want you to miss out of the fun of some faster swimming.  Therefore, the main set will be the Will Clarke set of fast and steady-paced 50s.

Remember, the secret to getting the most from this set is to focus on making all the fast 50s at a good pace, even when the turnarounds are short at the start of the set.  You can best achieve this by relaxing on the steady swims – focusing on good technique and easy speed with high stroke rate – and saving yourselves for good efforts on the fast 50s.

See you next week!

Rob

 

Photo courtesy of Will Clarke

We have done a lot of intensity during the build-up and start to the race season so this week we are going to take a breath and slow down a bit.  The triathlon season is long and I think it is important to balance intensity with steadier-paced work.  Especially when many of us are getting good intensity training from races.

The main set will be a steady aerobic pyramid and we will have a technique subset beforehand to remind yourself about getting a good distance per stroke.  And to finish off we will do some 25 sprints for a bit of fun!  See you Saturday!

Rob

After the fast starting 200s last week I’d like to focus on finishing strongly this week.  Finishing strongly, or even putting in a burst to get into a better position mid-race, is a great skill to develop that is shown by many of the stronger swimmers.

Image result for jess learmonth

To help practise this we will be returning to the Jess Learmonth set from last year.  It is a set of 100s and 50s mixing swim and kick swum mainly at your 1500m race pace but with some fast 50s to finish.  The kick work is a good way of bringing on the fatigue for the end of the set ready for the fast 50s.  And doing some work on the legs is a good thing for providing a change of pace as your stroke rate will increase alongside a faster kick.

See you Saturday!

Rob

 

Having the ability to start fast is one of the ways triathlon swimming is different to pool swim racing.  You can get a significant advantage by getting yourself in a good position with a fast start, either by getting away from the washing machine of the mass start or by getting into a group where you can draft effectively.  This week we will be doing some positive split 200s to practise fast starts.

They are called positive split 200s to contrast them from negative split swims we normally do where we try and finish the second half of a swim slightly faster than the first half.  One of the tricks to making fast starts effective is having good awareness of those around you and putting in short bursts of speed to either get away from someone you don’t want on your feet or bridging a gap to a swimmer ahead.  Try and practise this awareness when you do the set this week by leaving 5s between swimmers (if possible in your lane) and practising catching the swimmer ahead.

See you Saturday!

Rob

Photo by Jon Del Rivero on Unsplash

 

 

I have a new challenge for you this week – inspired by Alex and Pete and also based on a set I did many years ago when swimming for Wycombe Masters.  It’s based on the Beep Test that you may have done in a gym to test your fitness.  A traditional Beep Test consists of short interval runs, with timed intervals getting ever shorter, with a beep telling you when to start the next interval.  You keep going until you can’t make the it to the start before the next beep.

In my swim variant of the Beep Test the objective is the same – try and make as many of the reducing turnaround times as possible until you can’t do any more.  We will start with 100s swum off a comfortable turnaround time.  Each subsequent 100 will be swum with 5s less rest.  Do as many 100s as you can until you can’t make the turnaround time any more.  Then drop back to doing 50s off the still reducing turnaround time.  These will feel comfortable again for a while until the turnaround times get tighter again and the challenge is to do as many 50s as you can make to the end of the set.  Please drop out when you can no longer make the turnaround times to ensure the lane stays together for the whole set.

Please swim this set off strict 5s intervals between swimmers if there are 8 or fewer swimmers per lane.  If there are more you will need to reduce the gap between swimmers to 3s but it will be easier to check your time and know whether or not you have made the turnaround time with 5s intervals.

See you Saturday!

Rob

Photo by Tim Gouw on Unsplash

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