Archives for the month of: March, 2019

It’s time for the final set of time trials for the Winter.  And after a Winter of technique work and all the recent high-intensity training it’s a good opportunity to get a measure of what sort of swim condition you are in before we hit the race season.  So relax and enjoy the challenge of swimming with some good easy-speed.  To help with this I suggest focusing on working hard on the 5m into and out of each of your turns before relaxing in between on each length.  See what effect that has on your time, distance per stroke and stroke rate.

See you Saturday!

Rob

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Well done for your efforts on the ratchet set last week.  I know most of you found it a good challenge and for those of you in lane 2 who found it too easy – don’t worry – it will be more challenging next time we do it!

This week we will continue with the race-pace work with the Brownlee set of progressively-paced 100s.  They are in blocks of 3, with a descending rest, swum 1-3 progressively.  This means the first 100 is a bit slower than your 1,500m race pace, the second 100 at your 1,500m race pace and the third 100 faster than your race-pace.  There is no extra rest on this set, though, so you will need to use the steady-paced 100s to recover.  I call it the Brownlee set as it is reputedly one of the Brownlee’s favourite sets.  I like it too!

I have to leave at 8am on Saturday so won’t be coaching the 8am session.  I will see if I can get someone to cover but if not I am sure you will cope looking after yourselves.  Lanes 1, 2 and 3 were all full again this week with 10 per lane so please do arrive promptly, choose a lane with space and be considerate to the other swimmers in the lane.  When everyone works together, stays sharp and swims close together, we can get everyone in the lane having a good workout.

See you Saturday!

Rob

 

Photo courtesy of Yiannis Theologos Michellis

Well done for your efforts last week on the highest intensity set we do in USRPT.  This week the ratchet set is back which is more a test of pace judgement and speed-endurance.  It’s a good length main set totalling 1,500m of swimming with gradually reducing rest intervals.  This means pace judgement is key.  Aim to negative split this set, i.e. start steady and pick up the pace gradually throughout the set to ensure you make the shorter turnaround times.

See you Saturday!

Rob

Back by popular demand it is USRPTs this week!  OK, it’s not really popular demand but because I get to choose sessions that I think will help us build towards the race season, but who’s checking?

As a reminder, USRPT stands for Ultra Short Race Pace Training and it is has some very simple rules to make it a very effective form of training for building your speed.  They are:

  1. Swim every 50 fast.
  2. Leave exactly 5s intervals between swimmers and take your time for each 50.
  3. Repeat until your time drops by 1s or more.  When this happens miss out the next 50m.
  4. If the person in front of you misses a 50m for this reason DO NOT close the gap on the next swimmer – keep to the same turnaround for yourself for the whole set.
  5. You do not get to choose when you miss a 50m.  The clock decides when you miss a 50m by telling you your time dropped by 1s or more.
  6. If you do not miss out any 50s then you have not worked hard enough on the set.  Hang your head in shame!

See you Saturday!

Rob

PS Some of you already know that the secret to this session is all about easy-speed.  You also have to put in a good amount of effort but pushing too hard often makes you go a bit slower.  So do try and use this set to practice easy-speed at a higher stroke rate than what we have done in previous weeks.

Photo by Nicolas Hoizey on Unsplash

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