Archives for the month of: June, 2014

No big deal this week – just keeping the pace high with a set swum at anaerobic threshold  – so a decent rest but a fast pace.  A reminder in my previous post here if you have forgotten what what means.

We are now well into race season so remember when it’s feeling tough in a race you are training with probably the only club in the country that did 1km of Butterfly for the Christmas Swim this year – so you are likely to be able to hang tough more than your competitors!

See you Saturday!

Rob

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This week we will be doing some more progressively paced swims off a relatively short turnaround to keep the intensity high and practice fast-paced swimming as you get tired.  However, we will also be doing some “quick catch” drills to allow us all to think about a good, strong catch.

I know you have heard me talk about the importance of a high-elbow catch several times before, and I have noticed an improvement from many of you.  However, I think it is still the single biggest area that many of us could obtain further improvement from in terms of efficient swimming speed so I will keep banging on about it!  Three things you can do to work on this:

  1. Re-read my previous posts on this topic and watch the videos, especially this post.
  2. Practice it during the session on Saturday, both during the warm-up, in the drill set and especially when you start to get tired towards the end of the main set.
  3. See the effect on your stroke count and times when you are working on it and get used to what it feels like when you know you are catching the water well.

See you Saturday!

Rob

This week the main set will be a set of progressive 150s where I will be looking for you to go 3-5 seconds faster per swim depending on which lane you are swimming in.  Needless to say, you will need to know your times for each swim to know whether or not you are successful at this.  It is easiest to do this if you go on accurate 5s intervals.  If there are 6 or fewer in your lane then this should be possible without the lead swimmer lapping the last few swimmers so please do this if you can.  If leaving 5s intervals is not possible, then you will just have a little more complicated arithmetic to do after each swim to calculate your time.

See you Saturday!

Rob

Back to the usual pattern of training this week with normal 7-8 session and 8-9:15 sessions.  We’re continuing with the theme of fairly fast-paced sessions to help you maintain your swimming speed, now we’re well into race season, with the Will Clarke set of hard and easy 50s.  Also, for those that didn’t see it I thought the comments in 220 Magazine on swim technique from Mario Mola and Gwen Jorgensen were interesting.  They are both pretty fair comments I think even though they sound contradictory.  I’d agree with the the main message from both – it is important to try and maintain your technique as much as possible when you get tired – but don’t obsess too much about the perfect technique as different styles can still be very fast and effective.

See you Saturday,

Rob

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