Archives for the month of: October, 2019

Before we do the first set of Winter time trials at the end of November we are going to focus on a good catch from an early vertical forearm (EVF).  And to do this we are going to do some new drills together with some of our old favourites.  So please watch the video below to learn about catch-kick drill and catch-catch-pull drill.  The other key thing I would like you to notice in the video is the importance of a high shoulder position to get a good catch and EVF.  Please think about this throughout the session this week.

After the EVF drills this week we will be doing an aerobic pyramid main set where I would like you to focus on keeping a good high shoulder to help with a good catch before doing some 25m sprints to finish.

See you Saturday!

Rob

I think this time of year is really special.  Not only do we have some wonderfully inspirational performances to inspire us from the Ironman World Camps in Kona (and the bonus last weekend of seeing the world’s first sub 2-hour marathon) but also the golden opportunity to take some time to plan what improvements we want to make over the winter to take into the race season next year.  For many of us making improvements in our run or bike way well take precedence over swim improvements.  It will be for me, too, as my run is the area I am keen to try and make the biggest improvements on over the Winter.  However, almost everyone should and will have a swimming goal for the Winter even if it is only to maintain their current swim performance or efficiency while improving in other areas.

My swimming goal is to improve my 800m time in the pool and 1km open water time by 20s ahead of my A-races in June 2020.  I plan to do this by working on three key areas – core strength and mobility out of the pool, increased stroke rate technique in the pool and weekly open water sessions from April onwards.  So please do take advantage of this golden opportunity of this time of year to plan your Winter swim goal as it will really help you make tackle the sessions we do each week in the right way.

Working towards your goal may mean you move to a different lane to give you time to work on your technique on an easier turnaround time.  Or perhaps coming along to more sessions, especially the technique sessions.  Or perhaps even coming along to fewer swim sessions – and being more selective in the type of swim sessions you do – to give you more time to focus on the bike and run.  Whatever it is, I am very happy for you to adapt how you tackle the Saturday swim sessions to fit with your goal as long as you are respectful to your fellow lane swimmers and fit in with without disrupting the session for others in the lane.

This week is the final week of training before the National Short Course Champs in Sheffield so the 7am session in lane 1 will be doing speed work in preparation.  All other lanes, and the 8am session in lane 1, will have a session where I would like you to continue working on the push part of your underwater stroke.  To help you work on this the session will be as follows:

  • Some pull with paddles to help you focus on the gradual acceleration through the push phase of the underwater stroke
  • Some drills to give you some time to focus on rotation combined with the push
  • An aerobic main set where you put in all together, with a little kick thrown in just to remind you about keeping a good rhythm
    with the legs!

See you Saturday!

Rob

 

Photo by Aaron Munoz on Unsplash

We have the pool for 3 hours this week so will be splitting the session into two 1.5 hour sessions starting at 7am and 8:30am.  For those Lane 1 swimmers racing at the National Masters in Sheffield please come along to the 7am session as this will be a race pace session.  For all other lanes, and lane 1 at 8:30am, it will be a longer version of our regular Saturday morning session.

For most of you doing the regular session I would really like you to think about your underwater stroke this week ands making it really effective.  The 3 sets after the warm-up to do this are as follows:

  1. A pull set with paddles where I would like you to think about being very patient at the catch and focusing on the push and back-end of your underwater stroke.  Paddles are a great to give your a bit more time and feel to do this.
  2. A technique set where I’d like you to focus on getting into that nice high EVF position even as you rotate your body.  We will be doing some Unco drill to help you do this.
  3. A second main set of aerobic 100s where I would like you to focus on EVF and the push at the back-end of your stroke on alternate lengths.  The turnarounds will get short at times so don’t stress about the turnaround and focus on being as relaxed as possible by working on your technique so you won’t need much rest after each.

At the end of the session will be a few different stroke for fun after all the concentration on improving your underwater pull during the session.

See you Saturday!

Rob

Most people have now pretty much finished their race seasons so we will be starting Winter training this week for most lanes.  However, I know quite a few lane 1 swimmers will be competing in the National Masters in late October so I will keep the faster sessions going for lane 1 until then.

The technique work for lanes 2, 3 and 4 will be starting with sideline kicking before going into an aerobic main set of 75s and 125s.  I would really like everyone to take their time over the drills and aim to swim them as comfortably and relaxed as possible.  The drills we are doing this week, and for most weeks, are best swum with your head down and breathing as little as possible.  You can only do this in a relaxed way if you are rested and take your time to have good enough rests after each 25.  So take your time, relax and try to take advantage of the time to work on a great high-elbow pull, with excellent early-vertical-forearm (EVF), and combine this with a rotation as you build through the drills.

The main set for lane 1 will with USRPT fast 50s – which is ideal 200m race pace training – so aim to swim all of them at your 200m race pace and miss some out as soon as you drop off this pace.

See you Saturday!

Rob

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