Archives for the month of: July, 2017

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

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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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