Friday, September 12, 2014

First ever Euroz North Cottesloe Cold Water Classic!

Dear Swimmers

Just received this information for a swim for a very worthy cause. James Anderson who swam with the squad in 2009 and completed his first ever Solo has sadly had to go through the arduous and cruel journey of seeing his young daughter Mimi be diagnosed with leukaemia. She's doing well now through some excellent medical care but the family has decked to organise a charity swim event to give back to the foundation that has helped support Mimi. I have you wish to be involved - it sounds great!

More info from Ceinwen Roberts below:

Entries just opened for  the first ever Euroz North Cottesloe Cold Water Classic! Its 1.8km from North Cott to the pylon and back, and all money raised goes to the Leukaemia Foundation! The water temp will probably be about 22 degrees, which for some will be totally fine, but if not, you are allowed to wear wetsuits..and FINS! There will also be prize money for the serious swimmers who decide to just wear bathers!

It will be an awesome swim to start off the season.

https://www.mycause.com.au/events/northcottesloecoldwaterclassic

If you are wondering why we chose the Leukemia Foundation, this all started when a past Rotto Solo swimmers daughter was diagnosed with Leukemia a few months ago. She is now face with 2 + years of chemotherapy ahead of her, which as you can imagine has turned the Anderson families lives upside down. We wanted something positive to come out of what Mimi has to go through, and she will look back one day and know that she went through all this sickness to help other kids like her. 

So thanks to the North Cottesloe Surf LIfesaving club for hosting the event, our naming sponsor Euroz, and many many generous sponsors and supporters, the swim will go ahead on Sunday 5th October! See you all there!

Cheers 

Paul

Wednesday, September 10, 2014

"Something's going on with my vocal technique..." Morris Minor & The Majors, 1988



Dear Swimmers

Some of you had the amusement of seeing me “dress-up” like a MacDonald’s attendant this morning and deliver the 5.30am and 9.30am sessions with a little assistance from a small, portable P.A system - “do you want fries with that? Can I super-size you?!”

As mentioned a couple of weeks ago, both myself and Sally have been struggling a little with losing our voices whilst on the pool deck coaching for many hours straight. I have been to see an ENT specialist last week (Dr Tim Cooney from the squad) and it turns out I have some ulceration to my vocal chords - not great, but a lot better than I was starting to panic about feeling the sore lump in my throat!! I am taking medication for this in the form of antacid tablets each day and have sadly cut out all coffee and tea for the next little while to see if I can get my voice back on track. 

Given that my voice is very much my livelihood, you will hopefully appreciate that I need to look after it for the long term! I am also seeing a voice coach who’s helping me with the way I deliver my voice to the group and both her and Dr Cooney have suggested a little assistance from a PA system, specifically when talking to the group as a whole when detailing the session’s overview and immediately prior to starting the main set.

I appreciate that it probably looks and sounds a little weird with me using this amplifier belt, especially given that I’m now into my 18th year of coaching (wowsers!) and haven’t really had any issues prior to this. There are certain times when I’m not allowed to use it due to potentially clashing with the Aquarobics / Synchro, but I’m going to give it a bit of a whirl for the next week or so and see if it helps to unload my vocal strain.

The reason I bring this to your attention is to request feedback after you’ve seen me use it a couple of times as I’m very conscientious about any change to the actual dynamic of my delivery, especially as I often like to get quite excited when you’re all busting a gut and working hard! Those who saw it in use today seemed to find it ok, but do please let me know if it is in any way negatively affecting the enjoyment of your sessions.

Cheers and see you on Friday!

Paul



Friday, September 5, 2014

Sadly Sue didn't make it...

I'm very sorry to report that Sue Oldham did not make it across the English Channel yesterday. As you can imagine, waiting 6 weeks for a swim would wear on even the strongest of souls and that Sue is. Sue felt like she couldn't get into a rhythm and sadly didn't feel she had the urge to continue.

I can totally sympathise with how she's feeling right now. We all still think she's a total legend for giving it a go in her 69th year. Had things been different from the waiting perspective then maybe the result would have been different, but unfortunately them's the breaks as they say!

We wish Sue a speedy recovery and look forward to welcoming her back, the champion that she is!!

Paul

Sue's finally off!

She's off! Sue Oldham finally started her Channel attempt at 0257 UK time (0957 Perth) after 6 weeks wait! Here's Sue's tracking: http://t.co/jfxxjwwyE5

If all goes according to plan Sue will be finished by about 4am Saturday our time...! Think about that the next time an 800m interval at 530am seems too much!! ;-)

Cheers

Paul

Thursday, August 28, 2014

It's here! Our FREE 2015 Rottnest Channel Swim Program!



Dear Swimmers,

This year's 2015 Rottnest Channel Swim Program is now ready for your viewing pleasure here. The program starts on Monday 6th October 2014 and runs for a total of 20 weeks. The intention is that you'll spend the next 5 and a bit weeks "training to train, before training to race", essentially readying your body and schedule to knuckle-down as best as "life" allows for what is a small, but very doable window.

I've personally had a shocking run of trying to get back into it over the last few weeks and keep trying to tell myself that I've still got plenty of time, and the reality is you have - work out the kinks in your schedule, health, family / work / social life now to be able to roll as seamlessly into the start of the program as possible. You don't need to be training the house down already, but you do need to start getting some consistency to what you are doing within the next couple of weeks, so make that your priority.

Rottnest Channel Swim Program Webinar:

Last year I delivered a very well received webinar on successfully training up for marathon swimming events such as the Rottnest Channel swim and went through training specifics, nutrition plans, injury prevention etc. It's 75 minutes in length, but well worth a watch over a coffee and muffin, especially for those of you contemplating this for the first time - see:

https://www.youtube.com/watch?v=rzwkyl_B0Dk

The Program:

You can now download our totally free 2015 Rottnest Channel Swim Program at the following link:


...it is only 2mb in size and is designed to be read on your computer as it contains links off to various other bits and pieces that will help you during your training.

Please take a good read through of the material for anyone doing (or thinking about doing) the event in a little over 5 months time. By all means circulate to friends, family, work colleagues etc - I simply ask that if you are planning on doing the event and seek to follow the program that you quickly email me to let me know if you're doing a Solo, Duo or Team and then I shall watch out for you!

A few notable points:

most of the early morning squads are already close to capacity and as such, if you're not already swimming in some of the sessions which feature in this program, please email me on swimsmooth@me.com to be kept informed if / when spaces become available. I can't guarantee to be able to get you in but will keep you posted.
a really good session to consider to start building up your endurance is the new Friday 9.30am 1.5hr endurance session which replicates the fully booked Wednesday 5.30am session - email me for a place.
we do have 4 places available in our Saturday 1pm session for the first 5 people to raise their hands for interest in these. 
given that the squads have been so busy, it may not be possible for those of you who sometimes do a double 5.30am to 7.30am session on a Tuesday and Friday to do this this season, however, three solutions: 1) swim in the 6.30am session and then continue on to 8.30am when the pool is much quieter (I'll still be on pool deck with a 1-2-1 which is good); 2) do the double at 6.30pm on a Tuesday evening, i.e. two separate sessions in a day - if you've never tried this it's actually very effective; 3) swim with me on a couple of the sessions listed in the Program to boost your volume at quieter times.
if you don't already have a copy of our new book and are planning to do quite a bit of swimming by yourself, I'd highly encourage you to order a copy as there are literally over 5,000 possible training session ideas in there that you'll be able to use to compliment the longer, more specific sessions that feature in this program.
I have added a little more detail than last year to the volume recommendation for Thursday 6am open water sessions at Claremont Jetty and also Sunday 7am Claremont Jetty sessions. These are not coached per se, but allow you to swim with a group of like-minded swimmers which is very motivating and encouraging.
for those of you either living out of town or whom cannot attend the squads due to work schedules or because they are full, stay tuned right around the start of the program for news of a new paid-for initiative that should allow you to follow the full detail of all the sessions that the squad will be doing. I will not be writing any personalised programs for the event this year, but as you will see with what we have coming up, you'll have more than enough specific info / ideas to work with - exciting!
the five long Sunday pool sessions are all brand-new and re-written from the 2013 & 2014 programs - I hope you enjoy!
we start on Monday 6th October and run for 20 weeks to Saturday 21st February 2015 (race day).

Cheers everyone, can't wait to get cracking!

Paul

Very rare! Several 121 Video Analysis Sessions and a 1-day Swim Smooth Clinic NOW available in October!

Dear Swimmers

Owing to slight change in plan, we will now be running a 2-week Coach Certification program from 22nd September to 5th October and 3-day Coach Education Course on 10-12th October. 

As such, though we had originally hoped to pop over to Hawaii for the Ironman in Kona on 11th October, we will no longer be doing so and instead focusing on the coaching here in Perth.

The great news for everyone in the squad is that during October (when many of you start popping back out of the woodwork!) we'll have many hands on the coaching "deck" which will be great. 

1-day Swim Smooth Swimmer's Clinic:

On Sunday 12th October for the very first time on Australian soil (despite over 250 of these 1-day clinics having now been run worldwide since 2005!!) we will be running a very special 1-day Swim Smooth Clinic as per details here.

The course will run from 9am to 5.30pm and will feature full video analysis of your stroke, some theory work around what makes an efficient freestyle stroke and how you can incorporate these ideas into your own swimming, as well as a 2-hr stroke technique development session.

This is a jam-packed day and we will literally have better than 1-2-1 coach:athlete support given that this forms the third day of the aforementioned 3-day Coach Education Course.

Cost of the 1-day course is $325 and is open to a maximum of 12 swimmers.

My recommendation is that course would best suit those either very new to the squad (within the last 2-3 months) or friends / family members of the squad who don't regularly train with us but want an intensive day of tuition (given that some cross-over of material for those familiar with our drills / methods will be on the program).

Please respond by email with name, age, email address and mobile contact number for anyone interested, clearly stating that this is a request for the 1-day Clinic on Sunday 12th October.

For those more established / experienced squad swimmers or those whom don't have a full day to spare, please read on…

1-2-1 Video Analysis Sessions:

By not flying to Kona, it also means that I've been able to free up the following 121 video analysis sessions which have recently been operating with a six month waiting list.

These will be offered on a strictly first-come, first-served basis and are expected to fill up very quickly! So if you've been thinking about doing one yourself for a while or have a friend / partner who you think would benefit and are maybe training for something like the Mandurah 70.3 event, Busselton Ironman or the Rottnest Channel Swim - now is the time to book a spot! 

I am anticipating that by offering these sessions that some of my pre-booked clients in late October, November, December and January will seek to be moved forwards and if this is requested then those that do will be obliged the first available spots. However, as regular attendees of the squad, I wanted to post this availability out to you all first as recognition of your continued support for what we do.

So, fingers on the buzzers…here are the dates / times - please act ASAP - go! :-)

  • Saturday 27th September at 2.30pm
  • Monday 6th October at 8.10am
  • Tuesday 7th October at 7.45am and 9.30am
  • Wednesday 8th October at 8am
  • Friday 10th October at 2pm
  • Saturday 11th October at 9am & 2.30pm
  • Monday 13th October at 8.10am
  • Tuesday 14th October at 7.45am and 9.30am
  • Wednesday 15th October at 8am
  • Friday 17th October at 7.45am

Please email your name, email address and mobile contact number and the date(s) you wish to book. I will then confirm your dates as I receive them and send a payment link through shortly thereafter.

Cost until the new year is $189 for this 70-75 minute session.

Cheers

Paul



Tuesday, August 26, 2014

Accommodation thanks and another request for help!

Dear Swimmers

Hope you're all doing splendidly this week! I'm well on the mend with my teeth and starting to feel much healthier - thank goodness!

Still no word on when Super Sue will swim the English Channel sadly, but as soon as I know I will let you know - keep your well wishes and thoughts coming!!

Mega Megan crossed the Prince Edward Island Sound last week successfully and became the 24th person ever to do so without a wetsuit! Yay Megan! And Andrew Hunt also successfully crossed the Catalina Channel making him an honorary member of the so-called "Triple Crown" club - well done that man - hopefully we'll have fuller reports to detail soon!

OK, thanks for the great response re. accommodation home stays for our visiting coaches on the 22nd September - I think we are now all sorted.

I have also received a request for one of Britain's top female triathletes (Emma Pallant, recent winner of the London Triathlon) to come and spend November in Perth training with the squad after we did some work with her and her two Olympian coaches (Michelle Dillon and Stuart Hayes) in the UK which is really reaping the benefits for her now. As such, I'm also looking to try and find Emma some accommodation for the month of November if anyone can help, please let me know!

Many thanks as ever,

Paul