Well done for tackling the ratchet set last week. It was clearly a challenge for pretty much all of us. But everyone I saw tackled it positively and I think many surprised themselves with how well they coped. Good effort!

How many of you do regular strength and conditioning work now that lockdown has ended and we are back swimming? I think it is so valuable and big thanks to Tim and Heather for laying on Zoom based conditioning session for the club. Please take full advantage of it if your schedule allows.

Another way of keeping some conditioning work going is with a daily core workout. It doesn’t need to be long, only 5-10 mins, but can really benefit you if you do it daily. I have been doing a different one each week since lockdown ended (with motivation from a planking friend) and think it has really helped me get back to a decent swim speed after my injury and 5 months away from swimming. This week I am planning to do a double Triathlon Taren Core set. I’d love to hear from anyone that joins in to see how they get on. You can follow along to the video below and just replay it as many times as you want to do it every day. Do try and do it every day though to make it a habit!

The session this week adds in the all round fitness theme with a slightly less intense session but more variety in the strokes with some IM work. The session is below:

Cambridge Triathlon Club Swimming Session

Lane 1 – Saturday 3rd July 2021

Warm up

200 f/c, 200 own choice kick

200 Alternating 25s b/c, brs                    15

Main Set 1 – aerobic pace pull with paddles

6 x 150 f/c, 1st 3 off 2:20, 2nd 3 off 2:25        35

Technique set – all with a pause at EVF

2 sets of 3 x 50 f/c drills with 15s rest swum 

50 Sideline kick w quarter-stroke to catch

50 Unco with pause at EVF

50 catch-up with pause at EVF

Main set 2 – aerobic pace swim           

4 x 100 f/c off 1:40

4 x 100 f/c off 1:35, 1-4 prog

Brucey bonus 1 min

4 x 100 f/c off 1:30

4 x 100 f/c off 1:40, 1-4 prog

Subset – different strokes   

6 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c, repeat) off 1:00 

Swim down

100 choice 

Cambridge Triathlon Club Swimming Session

Lane 2 – Saturday 3rd July 2021

Warm up

200 f/c

200 Alternating 25s b/c, brs

Main Set 1 – aerobic pace pull with paddles

6 x 150 f/c, 1st 3 x 150s off 2:45, 2nd 3 x 150s of 2:50

Technique set – all with a pause at EVF

2 sets of 3 x 50 f/c drills with 15s rest swum 

50 Sideline kick w quarter-stroke to catch

50 Unco with pause at EVF

50 catch-up with pause at EVF

Main set 2 – aerobic pace swim           

4 x 100 f/c off 1:55

4 x 100 f/c off 1:50, 1-4 prog

    Brucey bonus 1 mins

3 x 100 f/c off 1:45

3 x 100 f/c off 1:50, 1-3 prog

Subset – different strokes           

6 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c, repeat) off 1:10 

Swim down

100 choice 

Cambridge Triathlon Club Session

Lane 3 – Saturday 3rd July 2021

Warm up

200 f/c

150 Alternating 25s b/c, brs

Main Set 1 – aerobic pace pull with paddles

5 x 150 f/c, 3 off 2:50, 2 off 2:55

Technique set – all with a pause at EVF

2 sets of 3 x 50 f/c drills with 15s rest swum 

50 Sideline kick w quarter-stroke to catch

50 Unco with pause at EVF

50 catch-up with pause at EVF

Main set 2 – aerobic pace swim       

4 x 100 f/c off 2:00

4 x 100 f/c off 1:55, 1-4 prog

    Brucey bonus 1 min

3 x 100 f/c off 1:50

3 x 100 f/c off 1:55, 1-3 prog

Subset – different strokes                   

6 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c, repeat) off 1:20 

Swim down

100 choice 

Cambridge Triathlon Club Swimming Session

Lane 4 – Saturday 3rd July 2021

Warm up

200 f/c

200 Alternating 25s b/c, brs

Main set 1 – aerobic pace pull with paddles

4 x 150 f/c, 1st 2 x 150s off 3:20, 2nd 2 x 150s of 3:30

Technique set – all with a pause at EVF

2 sets of 3 x 50 f/c drills with 15s rest swum 

50 Sideline kick w quarter-stroke to catch

50 Unco with pause at EVF

50 catch-up with pause at EVF

Main set 2 – aerobic pace swim

3 x 100 f/c off 2:10

3 x 100 f/c off 2:05, 1-3 prog

    Brucey bonus 1 min

3 x 100 f/c off 2:00

3 x 100 f/c off 2:10, 1-3 prog

Subset – different strokes                   

3 x 50s Medley changeovers (Fly-B/c, B/c-Brs, Brs-F/c) off 20s rest 

Swim down

100 choice

See you Saturday!

Rob