Archives for posts with tag: Brownlee

With the Jess Learmonth inspiration from last week it seems only fitting to follow this week from some Alistair Brownlee inspiration from his silver in the 70.3 World Championships.  You can see a nice race summary below if you missed it.

This gives us a great excuse to do the Brownlee set of progressively paced 100s this week.  I really like this set as it’s a great workout, at a variety of different speeds, and for me captures well the combative and attacking style of racing that both of the Brownlee brothers have brought to triathlon.  To prepare for it we will be doing some higher stroke rate drills to remind you about the importance of a good stroke rate, which is more efficient than trying to keep your stroke too long over the longer distances that we race in triathlon.

See you Saturday!

Rob

I will be coaching as usual this week then away for the following two weekends on holiday.  Chrissie has kindly offered to cover the sessions she can while I am away (probably swimming and coaching like I do.)  I will be leaving the sessions in the CTC box as usual so whoever is there first please put them out.Brownlee one-two as Alistair retains Olympic crown

This week we will be doing one of my favourite sessions of the Brownlee set of increasing-pace 100s.  Remember to try and swim the middle 100 of each set at your 1500m race pace and the final 100 faster than this.  If you don’t know your 1500m race pace then it should be pretty close to your CSS that we measure in the time trials, which typically as follows for each of the different lanes:

  • Lane 1: 1:20-1:25/100m
  • Lane 2: 1:35-1:45/100m
  • Lane 3: 1:45-1:55/100m
  • Lane 4: 1:55-2:05/100m

See you Saturday!

Rob

 

Photo: Courtesy of TeamGB

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

Did you see Vicky Holland’s emphatic win in Montreal last week?  If not, it’s well worth a watch on replay to see how well Vicky Holland and all the other British women performed getting 2 out of the 3 podium slots.

Their performances are the motivation for our session this week.  We will be doing some of Vicky Holland’s favourite swim drills to start the session – doggy-paddle and fists – before going into the Brownlee set of progressively-paced 100s.  There is a good article with pictures about the drills on the 220 website here.

I would like you to swim of the drills breathing bilaterally which means on the doggy-paddle you will be breathing to the side. You should find this slightly easier than head-up doggy-paddle and it will also allow you a little more rotation.  As you rotate please concentrate and keeping that vertical forearm as a paddle pushing straight backwards through the pull and don’t let it drift across under your body.

See you Saturday!

Rob

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

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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