Archives for the month of: October, 2018

It was interesting to see how many swimmers rushed through the drills last week without taking enough rest.  I will forgive you for this last week, as it was our first week of Winter training, but please do try and take your time over drills this week and every time we do drills in the future.  The reason I think this is really important is that most of the drills we do are best accomplished when you are not breathing, with your head still, and you are as relaxed as possible.  This is really hard if you are tired or out of breath so take plenty of rest to allow yourselves to do as much of the drills when well-recovered and with as few breaths as possible.  I will not complain if you take a little bit more rest before or during drill sets.

However, on aerobic sets with fixed turnarounds please do not add in extra rest whenever possible.  These sets are designed to be swum straight through, often forcing you to improve your pace judgement early in the set to swim them well, and this is best done by sticking to the turnaround times.  If you are changing lane order please don’t take extra rest to do it.  Sort yourselves out at the start of the set and do a quick change in order if someone behind is swimming faster than you.

This week lane 1 will be doing some race pace 50s for the main set, like last week, for those racing in Ibiza and Sheffield next week whereas everyone else will be doing steadier-paced aerobic swims for their main set.

See you Saturday!

Rob

Photo by Agê Barros on Unsplash

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Well done for all of your efforts for the longer session last week – especially the hard core who did a full 3-hour session (Team Bradford, Anita & Jo.)  I hope I didn’t forget anyone?!  A fantastic effort all round!

This week we will be starting our Winter training for most people but continuing some race-pace efforts for lane 1 and lane 2 (8am session only) for a couple more weeks, as I mentioned a few weeks ago, for those racing at the end of October.  The race-pace efforts will be USRPT 50s and for everyone else aerobic-paced swims after some technique work focusing on a high-elbow pull.

So have you come up with some Winter swimming goals after my post a few weeks ago?  Is it improving your 400m time trial time by 10s over the Winter or just learning to swim at the same pace more efficiently so you can focus on improvements for your bike and run?  Whatever your goal is, have you come up with a plan for how you will try to achieve it with some process and performance goals to help you along the way?  I would be very happy to hear about them if you have.

I would strongly recommend thinking hard about what you think will help you achieve your swimming goals and also getting some help.  I am very happy to provide any coaching advice so please just ask.  Also, Chrissie has kindly offered to help coach some sessions over the next few weeks so please do ask her advice.  And I will plan to bring along a camera to as many sessions as I can over the next few weeks for anyone that wants filming – above or below the water.  This is a great way to see what you are doing and decide on any technique changes you may wish to make in support of your goals and also get a baseline recording for comparing against.  There is nothing like having feedback to compare against to check that the changes you are making are effective.

See you Saturday!

Rob

As mentioned last week, it’s time to celebrate the end of the triathlon season (for most of us) with our special swimming session.  The Juniors will be at Thetford so we have the pool for 3 hours meaning we can do our favourite long set of 100s.

We will be doing two 1.5 hour sessions from 7am till 8:30am and 8:30am till 10am.  We will be doing a long set of 100s in both sessions giving you the opportunity in each session to do 5km in lane 1, 4.5km in lane 2, 4km in lane 3 and 3.5km in lane 4.  Or why not double up for a really monster set of distance training!?

Three things I’d like you to do on Saturday, please:

  1. Bring a drink and appropriate nutrition for the length of set you are planning to tackle.
  2. Focus on efficiency in your stroke and good technique – especially maintaining a high elbow catch with core rotation to finish each stroke strongly – when you are starting to fatigue.
  3. Enjoy both the personal challenge and sharing it with everyone else in your lane, too.

See you Saturday,

Rob

 

Photo by Guy Roberts on Unsplash

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