Variety (in training) is the spice of life!

Dear All

 

Here's some information about our "new and improved" training plan for this week for those whom may be getting a little "itchy" to get back into a bit of a fun routine. We'll be using the next 4 weeks to focus on improving your form and technique in swim, bike and run disciplines - so even if you are taking things steady at the moment, these enjoyable sessions will give you a new perspective and things to work on without taxing your body too much!

 

1-2-1 Stroke Correction and Video Analysis:

 

Many of you have been enquiring about booking in for one of our superb 1-2-1 Video Analysis and Stroke Correction sessions. Now is a great time to do this as the winter is a perfect opportunity to get on top of your technique before the new season comes around. Having a whole 75 minutes session dedicated to you and you alone, has proven time and again to be so beneficial for so many swimmers. Don't procrastinate on this front any longer - if you want to really improve, make the decision to do one of these sessions today - you will not be disappointed! Full details including cost, timings and venue can now be found at http://www.theteamcore.com/videoanalysis.html There is even a booking form at the bottom of this page to aid your decision with when to book in a time convenient for you.

 

For more information about our "world-reknowned" training philosophy on swim technique created by Paul Newsome and to access some free tips to help you with your own stroke, please visit http://www.swimsmooth.com/freearticles.html

 

Payment for Session Cards:

 

Don't forget, you can now pay online for your training session cards and also check out our unique range of training products and information at http://www.theteamcore.com/shop.html Comments from those who have used this system this week have been that its "super easy" and "super convenient" to use...just pay online and collect your card at the next training session! Easy. We still accept cash payments as well, or alternatively you can print off this form and bring your CC details along with you to the pool.

 

New Program Officially Starts this Week - don't miss out!

 

All location info for these sessions can be found at http://www.theteamcore.com/weeklyprogram.html

 

Monday (am)  

 

RUN (FREE) = meet at 6am at the usual UWA car park for a light 30 to 45 min steady run to blow out the cobwebs. We may head into Kings Park for this depending on how people feel. Remember this is a FREE session, so come along and enjoy running with the Team! There will also be a group who are just doing a brisk walk (myself included!) so even if you're not running too much yet, make sure you come along. The strength of our Team is in the numbers and the motivation of knowing you can turn up and train within a squad of likeminded people. Training solo is boring and de-motivating in the long run, so do not under-estimate the value of meeting up with your pals and joining us each Monday morning!

 

SWIM (1 CREDIT) = meet at Claremont at 9am for an enjoyable stretching and core stability session that'll see those glutes and abs toned up nicely. We'll then be in the pool from 9.30am for an enjoyable swim where I'll have our new underwater video camera operating so chance to see yourself on screen and look for corrections!

 

Monday (pm)

 

CYCLE (1 CREDIT) = meet at the Sweat Shack at 22 Fairfield Street, Mount Hawthorn at just before 6pm for a 6.15pm prompt start. We'll be watching some of Le Tour de France to get you inspired and will be bopping along to a few new tracks, whilst working on some form and technique drills as well! An ideal opportunity for those new to the concept of indoor cycling to come along and give it a try! Lots of fun. We're still negotiating with Claremont Pool about the feasibility of running this session from down there and I'll keep you posted in due course!

 

Tuesday (am)

 

SWIM (1 CREDIT) = meet at Claremont Pool for a 5.30am abs and flex session in the Club Rooms above the 50m pool before heading into the pool at 6am. We're going to be focusing very much this week on technique development with a few new ideas for you to try out - so come along and give it a go.

 

Tuesday (pm)

 

RUN & SWIM (1 CREDIT) = want a bit of a blast?! Need to let off a bit of steam? Tonight's session is for you! Be ready to rock and roll (changed) outside the front entrance to the Claremont Pool at 5.50pm. We'll head out for a run (looped) course around Claremont working at your own tempo pace and taking in a few hills. Will be back after ~ 25 minutes. We'll then be in the pool at 6.30pm for a solid 1 hour swim set called "the hour of power" to blow out a few cobwebs. This will be a really quality session and perfect for those who've had a tough day at work and just want to have a solid training session. It'll perfectly compliment the earlier swim session from the morning. The run isn't compulsory, nor is it a paid-for session...just simply a warm-up for the swim - so come along and give it a try.

 

Wednesday (am)

 

CYCLE (FREE) = It was a little lonely last week with only 3 of us out there, so let's try and change that this week! We've changed Wednesday morning's focus for the next few weeks and made this FREE session very much an enjoyable "TEAM" bike ride. Each week for the next month I'll keep our loop top-secret with the aim of riding out to somewhere new and exciting from the usual Shelley Loops. Be prepared for a couple of hills etc and we'll do our best to ride out as a group unit before splitting up on a looped course to account for differences in ability. Come and give it a try - lots of fun! We're looking at the potential of organising a new Cyclo-Sportif team from the riders of this ride, so if you're keen for that let me know as these events are great fun!

 

SWIM (1 CREDIT) = as per Monday morning's swim session down at Claremont Pool meeting at 9am for a FREE abs and flexibility session before hitting the pool at 9.30am for more of a "spicey" swim set!

 

Wednesday (pm)

 

STRENGTHENING (1 CREDIT) = Meet at the Claremont Pool at 6pm for a 1 hour workout including flexibility, core stability, pilates and yoga-esque exercises to really help build a strong body for the winter. We'll be incorporating some neuro-muscular exercises specific to the swim, bike and run which will also help you address any strength weaknesses in this respect. This is NOT a hard core weights session...everything we do will involve utilising your own body weight in some way. Please meet in the Club Rooms above the 50m pool.

 

Thursday (pm)

 

RUN (1 CREDIT) = owing to popular demand and having done a fair amount of research these last few weeks on this topic, for the next month we shall be using this session as a run drills and technique session which will be ideal for runners (or non-runners!) of ALL LEVELS to come along and have a go at some of these exciting new drills to help you improve your running form and technique. Contrary to popular belief, you can improve your running technique which will help you avoid running injury. Some of the girls in the Time:4:Me group were asking about how to get started with running, well, aside from the program of run-walking (which you can learn more about here: http://www.jeffgalloway.com/training/walk_breaks.html ) which I am just preparing, this session will be ideal to come along to and start you off on the right foot! Give it a try, you'll be glad you did!

 

Friday (am)

 

SWIM # 1 (1 CREDIT) = meet at Claremont Pool for a 5.30am abs and flex session in the Club Rooms above the 50m pool before heading into the pool at 6am. We're going to be focusing very much this week on technique development with a few new ideas for you to try out - so come along and give it a go! I'll also have the new underwater camera down today too to try out! Such a great tool for aiding your swim development!

 

SWIM # 2 (1 CREDIT) = meet at Claremont at 9am for an enjoyable stretching and core stability session that'll see those glutes and abs toned up nicely. We'll then be in the pool from 9.30am for an enjoyable swim where I'll have our new underwater video camera operating so chance to see yourself on screen and look for corrections!

 

Saturday (am)

 

CYCLE (1 CREDIT) = Le Tour de Perth - today's ride will follow the Kalamunda Hills Ride route (as described in detail at http://teamcoretalk.freeforums.org/where-should-i-train-today-t29.html). We'll actually meet at the Bell Tower at 7am to start this ride of ~90km and aim to ride it as a team unit. Average speed will likely be ~27km/h (including the hill climbing) so will suit the more experienced rider...though if you currently ride on the Wednesday morning ride, so long as you have all the food and gear to keep you going (see http://www.theteamcore.com/podcast.html for more info) you'll be fine too! We'll enjoy a nice coffee and a croisant up at Le Croissant Cafe at the top of Gooseberry Hill. Should be back in Perth for ~11.00am.

 

Saturday (pm) 

 

SWIM (1 CREDIT) = hopefully it won't rain today like it did last week so you'll be able to hear my whistle and instructions! LOL! Meet at the Claremont pool for a 1hr swim session at 1pm - nice little way to loosen off the legs from an enjoyable bike ride earlier in the morning. Again, focus on form and technique.

 

See you out there!

 

Paul

 

Paul Newsome
Swim Smooth & The TEAM CORE
www.swimsmooth.com & www.theteamcore.com
+ 61 (0) 431 540 980
Follow the Blog at http://theteamcore.blogspot.com/