Archives for the month of: April, 2019

Well done for all of your efforts on the Easter Swim last weekend.  It was a tough set – made especially tough by the unexpectedly warm water temperature – so well done for sticking with it.  This week we will be back to a more typical session but finishing a bit earlier to allow the juniors plenty of time for their time trials.

On the cards this week is a main set to help you focus on improving your VO2 max.  It consists of a number blocks of 100s, off a fairly short turnaround time, followed by a 100% effort, flat-out 50m sprint.  You will get more rest after the fast 50 as both the 100s and 50 will be off the same turnaround time.  Aim to swim the 100s at your sustainable 1500m race pace before putting in a maximum effort on the fast 50.

See you Saturday!

Rob

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It’s time for the Easter Swim this week.  So we will be splitting the session into two equal 65 minute sessions – starting at 7am and 8:05am.

This will be a chance to put all of the hard work over the last few weeks to the test by seeing how all all our hard work on fast 50s and 100s translates into easy speed over a long endurance set.  The set will be a challenge and consist of a long set of 100s off a fairly short turnaround time.  Pace yourselves, relax and enjoy the challenge by focusing on good technique to achieve a good easy-speed.

See you Saturday!

Rob

Great effort last week on the fast 100s!  Those sorts of intense sets really let you practice expanding the envelope of your sustainable speed.  We will be expanding the envelope in a different way this week by returning to the Will Clarke set of fast and slow 50s.

Many of you will remember that this is a challenging set with fairly short recoveries at the start but getting longer at the end.  It is a great set for working on speed endurance.  To maximize the benefit of this set aim for a big difference in speed between your fast and slow 50s.  You should aim for a  minimum 5s differential of your times between the fast and slow 50s.  This will be a challenge on the earlier ones with a short turnaround time.  One the later 50s you should be able to get much more than a 5s differential on the faster and slower 50s.  How big a differential can you achieve this week?

See you Saturday!

Rob

It is important to expand the envelope of speeds you can swim at if you want to increase your speed.  The set of USRPT fast 50s is a good set for this where you are swimming at an unsustaitably fast pace so that you have to miss some out to keep your times.  This week we are going to do a set of 100s to work on expanding the envelope of your swim speed.  You will be getting much more rest than you usually do so please swim each 100 faster than your 400m race pace (aim for 5s per 100m faster.)  However, the aim is to swim every one at the same pace, though, so don’t go completely mad at the start!

See you Saturday,

Rob

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