Archives for the month of: June, 2017

220 Magazine tweeted this week with a link to one of their older articles by Darren Smith about the importance of using your core in swimming (with some good tips that are worth re-reading).  I’ve spoken about this before in a previous post Cutting to the Core and thought it would be a good time to focus on this again.

Using your core is only really effective if you have a good anchor with a high-elbow catch but once you have that high-elbow a strong rotation from your core can make a massive difference in the power you can generate for much less effort.  So this week we will be some more work to focus on the your core by doing some of the drills Chloe Sutton recommended so please do watch her video again here and especially the hip-connector drill, which we haven’t done before.

After the drills we will be doing the ratchet set.  This type of set is a great one to allow you to practise using your core in the first half of the set, swimming with maximal efficiency, so saving some energy for the tighter turnaround times at the end!

See you Saturday!

Rob

It’s time for our USRPT main set of fast 50s again this week.  Read my previous post if you want a reminder on how best to tackle this set to get the most from it.  Also, as it’s the Great East Swim this week I will only be around to coach the 7am session but Chrissie has kindly offered to coach the 8am session.  The session is all mine, though, so don’t blame Chrissie!

See you Saturday,

Rob

This week we will be doing what I call the Brownlee main set of 100s, so-called as the Brownlees say it is one of the favourite swim sets, which we haven’t done for a long time.  It’s very simple and consists of 15 x 100s, swum 1-5 progressively with the 4th 100 being at race pace and the 5th one faster than race pace.  I really like it as contains a little bit of everything we like in a good triathlon main set – it’s specific to our typical race distance of 1,500m, includes a mix of different paced swimming and is great for race-pace endurance.

To do it well make sure you pace yourself at the start so you can really pick up the pace as you go through the set.  And try and pick up the pace as you would when doing a “golf stroke” set by increasing your stroke rate but keeping the same number of strokes per length.

See you Saturday,

Rob

Well done to everyone for your efforts last week during the longer sessions.  And special kudos to Alex, Simon and Edda who did a the full 3 hours (I hope I didn’t miss anyone else that did the full monty)!  This week is back to normal with our 7-8 and 8-9:15am sessions and we will be doing some aerobic paced 150s as the main set.

For technique this week we will be working on stroke rate after several weeks of focusing on the high-elbow underwater pull with a pause.  This is especially important when swimming in open water where a slightly higher stroke rate, and straighter-arm recovery, is often more effective (and efficient) to help overcome the additional resistance in the shoulders from the wetsuit.  So this week there will be a chance to practice it in the pool with some head-up front crawl and straight-arm recovery drills.  Try and do these drills to increase the stroke rate above the water (and not worrying about how pretty or careful your hand-entry is) but keeping that good high-elbow underwater pull we have been working on over the last few weeks.

See you tomorrow,

Rob

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