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Well done for all your efforts at the time trials last week, it was great to see so many PBs.  I’ve added the results to the time trials page in case you didn’t get the email.

This week and next week we will be finishing the 8am session at 9am to allow the Juniors to do their time trials.  The week after, on 5th May, we will have the pool for 3 hours so we will be splitting the session into two hour and a half sessions, from 7am to 8:30am and from 8:30am to 10am.

The main set this week is a set of 100s at your 1500m race pace followed by a 50m flat-out sprint.  This is a good opportunity to get used to a fast and relaxed 1500m race pace with enough saved for the 50m sprint effort at the end.  If you don’t know your 1500m race pace then a good approximation is your Critical Swim Speed (CSS) time per 100m, which you can see estimated in the time trial results.  If you didn’t do the time trial you can look at the CSS for others of a similar speed, which is about 1m25s/100m for lane 1, 1m38s/100m for lane 2, 1m50s/100m for lane 3 and 2m/100m for lane 4.

See you Saturday,

Rob

Photo by Goh Rhy Yan on Unsplash

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Well done for all of your efforts over the last couple of weeks while I was away.  Chrissie tells me you have all been working hard and enjoying the faster-paced efforts.

Whilst the short faster-paced swims are fun to do, and a good workout, most of our aims for racing this season require us to swim quickly over much longer distances and for that we need efficiency as well as speed.  That is what I call “easy speed“, which will be the focus of the session this week.  The turnaround times will be short though, and I’d like you to vary the pace around your Critical Swim Speed (CSS), so really try and relax and focus on whichever aspect of your stroke helps you do this best.  I know some of you find focusing on the back-end of your stroke – the push past the EVF position – is a great way to keep your speed while staying relaxed.

For those who need a reminder about CSS, your CSS is your lactate threshold swim speed, which is usually the pace you can sustain for a 1,500m swim.  We estimated your current CSS using your 400m and 100m time trial results.  If you didn’t do the time trials then you may know your CSS already but if not the average CSS for lane 1 is about 1m 26s/100m, for lane 2 is about 1m 37s, for lane 3 about 1m 44s and for lane 4 about 1m 55s.

The main set this week is return of the prime numbers set of 100s where prime numbered 100s (i.e. 2, 3, 5, 7, …) are swum on a slightly shorter turnaround than non-prime numbered 100s (i.e. 1, 4, 6, 8, 9, 10, …)  I would like you to swim the shorter turnaround 100s slightly faster than the others.  Aim for a 4s difference between the faster and slower 100s with faster 100s at 2s faster than your CSS and slower 100s at 2s slower than your CSS. This is a good long set and should help work on improving your CSS.

See you Saturday,

Rob

After the time trials last week we are going back to work using some of the information we learned last week, specifically your current Critical Swim Speed (CSS).  As many of you will know your CSS is your lactate threshold swim speed, which is usually the pace you can sustain for a 1,500m swim.  We estimated your current CSS using your 400m and 100m time trial results and this was in the results I circulated last week.  If you didn’t do the time trials then you may know your CSS already but if not the average CSS for lane 1 is about 1m 26s/100m, for lane 2 is about 1m 37s, for lane 3 about 1m 44s and for lane 4 about 1m 55s.

The main set this week is return of the prime numbers set of 100s where prime numbered 100s (i.e. 2, 3, 5, 7, …) are swum on a slightly shorter turnaround than non-prime numbered 100s (i.e. 1, 4, 6, 8, 9, 10, …)  I would like you to swim the shorter turnaround 100s slightly faster than the others.  Aim for a 4s difference between the faster and slower 100s with faster 100s at 2s faster than your CSS and slower 100s at 2s slower than your CSS. This is a good long set and should help work on improving your CSS.

See you Saturday,

Rob

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