Archives for posts with tag: Brownlee

Please accept my apologies for two mistakes I made last week – for mucking up my blog post and for giving lane 4 too short a session.  Well done, however, for coping with my mistakes (as all good triathletes cope with mishaps) and all of your excellent efforts during the very high intensity USRPT set we did.  I saw some of the most tired triathletes after that session that I have seen so far this year.  What was even more pleasing, though, was that most people did the set as intended – swimming at 5s intervals and missing out 2 or 3 50s when their time dropped off – rather than doing the “I’m a tough triathlete thing” of ploughing all the way through the set without missing any out.  Given I hadn’t got my blog post published to remind you that was great to see!

My post last week was all about patience, which you can see here, and I want to continue the theme this week with the drills we will be doing before the main set.  We will be doing hip-connector drill again as well as reverse catch-up to give you the chance to practise being patient with the catch.  When doing hip connector drill aim to only practise the timing of the catch and not to get any propulsion whatsoever (that will all come from your legs).  Do the same with reverse catch-up and focus on getting all of your propulsion from the push at the end of your stroke.  Then transfer that into the full stroke as well.

The main set is the revised version of the Brownlee main set we tried in the late Summer last year with progressively-paced 100s of progressively shorter turnaround times.  As you do this main set please try to keep your patience with the catch and focus on getting the extra speed all from the back-end push part of your stroke and faster stroke rate.

 

See you Saturday!

Rob

 

Photo by Chris Coe on Unsplash

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I hope you were all as impressed as I was by all the action in Rotterdam last week – from both the Elites, Age Groupers, Para and especially members of our club that raced and Don has recently written about.  Inspired by their efforts I thought it was only fitting to do a set this week like the training they do themselves.  So we will be doing the Brownlee main set of progressively-paced 100s that we have done before.  This time, however, we will be making them 1-3 progressive, rather than 1-5 progressive as we usually do, to make it more of an action-packed set like the action we saw on from Rotterdam last week!

In the technique subset we will be doing some head-up front crawl and straight-arm recovery front crawl to help you focus on getting your stroke high for the main set.  Really think about a getting a quick catch when doing this – keeping it short and fast at the front of the stroke.  Then keep this going with a nice quick catch when you get into the full stroke swimming.

See you tomorrow,

Rob

This week we will be doing what I call the Brownlee main set of 100s, so-called as the Brownlees say it is one of the favourite swim sets, which we haven’t done for a long time.  It’s very simple and consists of 15 x 100s, swum 1-5 progressively with the 4th 100 being at race pace and the 5th one faster than race pace.  I really like it as contains a little bit of everything we like in a good triathlon main set – it’s specific to our typical race distance of 1,500m, includes a mix of different paced swimming and is great for race-pace endurance.

To do it well make sure you pace yourself at the start so you can really pick up the pace as you go through the set.  And try and pick up the pace as you would when doing a “golf stroke” set by increasing your stroke rate but keeping the same number of strokes per length.

See you Saturday,

Rob

The main set this week will be what I call the Brownlee main set of progressively-paced 100s.  All the 100s are swum 1-5 progressive (i.e. each one swum progressively faster) with the 4th one of each set being at your 1500m race pace and the 5th one faster.  Aim for a 10s improvement in your time between the 1st 100 and the 5th 100.

I think this is an excellent set for practicing pace-judgement and progressive-pacing, especially as you get tired, as there are no extra rests in this set.  So please try your best at pacing this well and:

  • Take your times for each 100 to check your pace judgement;
  • Try increasing your pace by increasing your stroke rate; and
  • Relax as much as possible and search for that easy speed at a higher stroke right – just like trying to spin your bike in an easy gear at high cadence rather than tiring yourself out and blowing up by pushing too hard a gear.

See you Saturday,

Rob

I’m reading “Swim, bike, run: Our Triathlon Story” by the Brownlees at the moment and they include one of their favourite sessions for swimming, biking and running.  So with Anna having given some of the Brownlee’s nutritional advice in her excellent race report this week I thought we’d try out their swimming session as well.

Their session follows a similar structure to our usual Saturday sessions with warm-up, technique subset and then main set.  The main set consists of some progressively paced 100s but rather than our usual 1-3 progressive it is 1-5 progressive.  The important thing is to be swimming at your usual race pace on the 4th swim so that the 5th swim is faster than your race pace.  Try and aim for 10s improvement in time between the slowest and fastest 100 so each one with need to be 2-3 seconds faster than the previous one.

See you Saturday!

Rob

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