Well done for all of your efforts last week at the time trials and for the feedback on what you learnt.  It is interesting to get your thoughts on how you did and what to improve for next time.  Generally I would say most of you are rather more self-critical than is necessarily helpful so please do be kind to yourselves even if you didn’t get the time you wanted.  The most important thing for me is that you enjoy it as that is what will make you come back for more and consistency of good training is the best way I know to improve.

We will now start the build-up to the racing season in earnest so will be doing some faster-paced swimming.  For most of us this means getting used to the faster stroke rates that generate faster speeds but while maintaining your stroke length as much as possible.  And faster stroke rates are usually better for open water swimming in a wetsuit, too, as 220 Triathlon magazine reminded us about this week in this article by Chrissie Wellington.

This week we will be doing some head-up front crawl and straight-arm recovery drills to help you focus on a higher stroke rate.  Then we will be going into some golf stroke 50s to help you practice a faster stroke rate with full stroke.  As a reminder, your golf stroke is the total of your stroke count and your time in seconds for each 50m (e.g. if it takes you 40s and 44 strokes for the 50m then your golf stroke is 88).  The aim is to progressively reduce your golf stroke and to do this I’d like you to focus on keeping your stroke count the same and swimming faster to reduce your time for each 50.  You will find it easier to swim faster by breathing quicker and kicking faster as this will naturally increase your stroke rate without trying to force it with a faster pull that can often mean you end up increasing the number of strokes it takes you.

To finish we will be doing some pursuit swims to give you a bit of practice of drafting and reacting to a change of pace by swimmers ahead and behind you.

See you Saturday,