Triathlon swimming

*** Thu 10th April 2008 ***

There will not be a 1500m timetrial today. However there should be one before the training camp in Italy which starts on the 26th April. Expect a timetrial next week (the 17th April) I will discuss it with Boothy after he is back from surfing.

In the meantime you need to focus on the upcoming timetrial and as such tonights session will be based on 1500m broken down. Try to swim at a pace 30 seconds faster than your target pace for next weeks swim. So for me my target is 22:30. I will therefore swim at 22:00 pace. This means swimming each length in 22 seconds. You should NOT slow down. You should feel in control throughout. Concentrate on long strokes. Bring your wetsuit if you are going to use it next week, but bear in mind you may get a bit warm.

Warm up (600, 700, 750, 800, 800)

Main set 1500m as (RI = Rest Interval is 30s between the 5 sets):

-- 12*25m (for me this is target time 22s) RI=10s between reps

-- 6*50m (44s for me) RI=15s

-- 3*100m (1.28 for me) RI=20s

-- 2*150m (2.12 for me) RI=25s

-- 1*300m (4.24 for me)

200m easy

If you get time do 6*50 hard (e.g. I will try for 39-40s)

200m warm down

*** end of todays sesssion information ***

Triathlon swim training takes place at Stantonbury Leisure center pool with Mark Booth coaching. There is no need to pay anything at reception just go through to the changing rooms, change and meet at the poolside at 19:30. Lanes are graded on ability so anyone can come along and benefit. Sessions start with a warm up of 6-800 metres followed by a varying mix of drills and technique improving sets.

There is a £2.00 charge payable to Robin for each session. Robin is normally to be found holding up the fish in fast lane. Pay him before you leave poolside.