This week with will be continuing with the same theme of high-elbow and rotation from your core.  We will be doing similar drills – sideline kicking and Unco – as well as a mix of pull and swim sets.  So please focus your efforts in all of the sets on a good technique, as follows:

  • In the pull set take advantage of the slower arm speed and higher resistance of swimming with paddles to focus on levering yourself past a fixed point in the water using your core.
  • In technique subset focus on the basics of high-elbow catch and rotation.
  • In the main set focus on maintaining the benefits of your good technique on every repetition throughout the set as you being to tire.

We will also be doing a bit more kick in this session and all the sessions building up to Christmas.  Kick is good for working on your core fitness so focus on really kicking with straight legs from your glutes and core.

See you tomorrow!

Rob

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Well done to everyone who braved the high chlorine levels on Friday and Saturday last week to attempt some of the challenge swim at least.  The Duty Manager was very apologetic and did everything he could to reduce it with extra water and opening the door, with all the chemicals turned off, but it took a long time to even out.  The good news is that the water quality was so much better on Tuesday so hopefully it will remain so.

This week we will be starting more technique work and steadier-paced swimming in the Winter training leading up to Christmas.  There are lots of things to look forward to in this period, such as time trials, some fun new drills and video analysis, but we are going to start with some simple sideline kicking drills this week.  I would really like you to think about three main things when doing this:

  1. Really engaging your core muscles to hold a good straight body position
  2. Making sure your lead arm always has your palm facing down and your elbow higher than your hand, ready to start a high-elbow pull
  3. Keeping your head looking down (only looking slightly forward to check your high-elbow) and only moving when you turn for a quick breath

After the technique set the most important thing to do is to try and keep what you have been practising on the drills throughout the main set and beyond.  Think “technique” on the first length of each rep and keep it going.

See you Saturday!

Rob

It’s the end of the main triathlon season now for most of us (unless your name is Don and you are Kona bound) so it’s time to celebrate with a special swimming session.  The Juniors will be at Thetford so we have the pool for 3 hours meaning we can do our favourite long set of 100s.

We will be doing two 1.5 hour sessions from 7am till 8:30am and 8:30am till 10am.  We will be doing a long set of 100s in both sessions giving you the opportunity in each session to do 5km in lane 1, 4.5km in lane 2, 4km in lane 3 and 3.5km in lane 4.  Or why not double up for a really monster set of distance training!?

Three things I’d like you to do on Saturday, please:

  1. Bring a drink and appropriate nutrition for the length of set you are planning to tackle.
  2. Focus on efficiency in your stroke and good technique – especially maintaining a high elbow catch with core rotation to finish each stroke strongly – when you are starting to fatigue.
  3. Enjoy both the personal challenge and sharing it with everyone else in your lane, too.

See you Saturday,

Rob

Last week we did the Brownlee set of 100s, inspired by Jonny Brownlee’s performance in Rotterdam.  This week we are being inspired by Jess Learmonth who had a fantastic performance in the womens’ elite race.

Image result for jess learmonth itu grand final

She’s one of the fastest swimmers on the ITU circuit today so this week our main set will be based on one of her favourites.  The set consists of some good paced 100s and 50s with some steadier paced kick in between, both with and without a kick board.  Kick is a great way to work on your core so I hope you enjoy trying out this new set.

We are back to the usual swim times this week with the 8am session finishing at 9:15am.

See you Saturday!

Rob

I hope you were all as impressed as I was by all the action in Rotterdam last week – from both the Elites, Age Groupers, Para and especially members of our club that raced and Don has recently written about.  Inspired by their efforts I thought it was only fitting to do a set this week like the training they do themselves.  So we will be doing the Brownlee main set of progressively-paced 100s that we have done before.  This time, however, we will be making them 1-3 progressive, rather than 1-5 progressive as we usually do, to make it more of an action-packed set like the action we saw on from Rotterdam last week!

In the technique subset we will be doing some head-up front crawl and straight-arm recovery front crawl to help you focus on getting your stroke high for the main set.  Really think about a getting a quick catch when doing this – keeping it short and fast at the front of the stroke.  Then keep this going with a nice quick catch when you get into the full stroke swimming.

See you tomorrow,

Rob

Well done doing the fast 200s we did last week.  I saw a lot of effort put into them and hopefully it was a good chance to learn a bit about what a fast pace feels like and what is sustainable, even with a 4 min rest.

This week is a much steadier session and a chance to think about high-elbow catch as well as some aerobic swims.  It will also be a 1 hour session again for the 8am session to give the Juniors time for the final set of time trials this year.  With the club Aquathlon for many of you on Sunday the gentler-paced swimming this will be a good chance to slow things down a bit and lock in a bit better technique ahead of Sunday.  We will be doing some of the Chloe Sutton drills with counting 1-2-3 to really give yourselves time to think about the high-elbow catch position.  Look at the two drills starting at 6 minutes into the Chloe Sutton video if you want a reminder!

See you Saturday,

Rob

The Juniors have time trials for the next two weeks so we will be finishing the 8am session at 9am to give them enough time.  That also means we can get the pool for 3 hours on October 7th, though, so put the date in the diary now for a good, long session!

It’s nearly the end of the season so we will only be keeping the faster paced sessions going until the end of September before we get into Winter training.  This week we will be doing a main set we haven’t done for a long time consisting of some very fast 200s.  You will be getting a massive 4 minute recovery between each 200 to allow you to swim each one nearly at max effort, during which time I would encourage everyone to swim at least 50m nice and easy.

This is a great set for working on your VO2 max and expanding the speed at which you can comfortably swim.  Aim to swim each 200 as fast and relaxed as possible, still with a good fast stroke rate, and ideally swim a negative split (i.e. swimming the second half slightly faster than the first half).  Then as you tire really try and hold onto your stroke.

See you Saturday,

Rob

I will be at the session this week but then away for the next two weeks so will leave the sessions in the box at the pool.  This year my holiday seems to coincide with our other Saturday coaches so you will be in charge of yourselves.  Whoever is at the pool first please help to put the lane ropes out and get the sessions out of the club box in the office for each lane.

This week we are doing some fast-paced 100s but with quite a bit of extra rest than usual.  Aim to swim them at the fastest pace you can maintain for the whole set.

Finally, there are a few extra keen triathletes I know who do like sessions while they are away when they have access to the pool so I have added some here.

See you Saturday,

Rob

It’s the return of the Will Clarke set this week after a fairly long absence from our Saturday morning training.  For those of you that have forgotten, or not done it before, it’s the set of alternating fast and easier paced 50s starting on a short turnaround time and going off longer turnaround times as the number of fast 50s increases.

This is a great set for both speed and speed endurance.  To get the most benefit I would recommend  focusing just on the fast 50s.  It is a challenge to do this at the start of the set when the turnaround times are short.  Please do try to keep a change in pace, even if you are only getting a few seconds rest or almost swimming continuously on the slower ones, since it great training for your speed endurance.

See you Saturday,

Rob

This week we will be working on an important skill for open water racing – the start.  The specific aspect I want to work is starting fast to help you get into a good position during a mass start and then easing off into a sustainable race pace.  We will be doing this with some positive split 200s – meaning you swim the first 100 fast and then drop back into a steadier and sustainable race pace.

A good way to practice this is to leave a 5s gap and try and get on the feet of the swimmer ahead during the fast 100 and then hang onto their slip stream, without any annoying toe-tapping.  Similarly you can try and few tactics of trying to vary the pace a bit to stay away from the swimmer behind if there is space in the lane.

Swimming at different paces is a feature of good open water racing – taking advantage of swimmers around you to slipstream and trying to stop others take advantage of you – so focus on that during the session this week.

See you Saturday,

Rob

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