We will be doing some more fast-paced, USRPT 50s this week where the target is to swim at a faster pace than you can sustain for the whole set without missing some out.  Remember, leave 5s intervals between swimmers and take your times for every 50.  As soon as your time drops by 1s or more miss the next one out and take the extra recovery.

We will be continuing with a mix of fast and speed endurance sets for the remainder of September to help you keep your race speed going until the end of the season.  From October we will drop back to more technique and steady-paced aerobic swimming as the first part of winter training.

If you like numbers, are enjoyed the Swim Smooth Olympic analysis video I posted last week, then you may also be interested in the follow-up analysis Paul Newsome has published on stroke rates and stroke lengths from the Olympics, which you can find here.  The trade-off between stroke length and stroke rate is particularly important and is one of the reasons we measure both of these when we do the 400m time trials throughout the winter.  This is a theme I will return to again when we get into the Winter training.

See you Saturday!

Rob

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