Tuesday, September 8, 2009

Set yourself a goal this summer!

Dear Athletes

Now that we have kicked off our summer training program and also taken on our 150th athlete (wahoo!), I thought it prudent to set a couple of goals for the squad and for each of you as individuals over the next 3 months leading into the "true" summer. Many of the major organisations are now posting out their race calendars, so if you feel like a dabble in a couple of the swimming and triathlon events this year, why not check them out at:

Many of you appear happy enough to be working on your technique and keeping fit and this is great, but I always feel its worth having a couple of small goals to aim for to keep you on your toes. It is often very hard to set out subjective goals such as "I want to feel smoother in the water" - if you do achieve this, great, but it is often very motivating to know that you are also getting a little quicker too. Testing yourself objectively with the occasional time trial is the best way to do this. Some of you will get very much into this, others might say "pah! whatever!" and that's OK, our little plan is designed to be taken with a pinch of salt as it were. Please check out the list at:

...what I have aimed to do is identify an estimated 100m interval time that you are each capable of currently (yes, for all 150 of you! phew!). This would be for a set of say 12 to 15 x 100m with ~20s rest aiming to hold your best maintainable time. What I have then done is set you a target 100m pace to be able to hold within 6 to 8 weeks time (assuming consistency in your training), a goal 400m time to be achieved by the final week in October, a goal 1000m time to be able to do by the middle of November and a goal 3000m time to be able to do by the end of November. These are all educated estimates, but it will be interesting to see how you all fair with this task. 

Don't get me wrong, this is not designed to put you on the spot and make you worry about numbers etc, simply to give you a bit of impetus for your training going forwards. 

If you have a "?" by your name I either haven't seen you for a while, you've just started with us or you've maybe been sick / injured recently.

Finally, as we've added so many new swim sessions recently, I thought it would also be good to show you how we plan to structure these sessions for intensity, volume and technique content so you have a rough idea of what to expect and also which sessions will be similar or the same. I've also pencilled in a few rough coach allocations in there as well. These are very rough at this stage and will be discussed in depth with the coaches during our Coaching Training Day which has been confirmed now for the 26th September - exciting stuff! Here's the link:

Finally, the latest Confirmed Squad List is now available at http://www.theteamcore.com/images/Confirmed_Squad_List.pdf please check your details. If you are on any of the lists incorrectly and potentially blocking out a spot for someone else, please let me know as soon as you can. Many thanks. There are still 10 spots remaining for our new Wednesday morning swim session at 5.30am starting on the 16th September - please get back to me asap if you would like to reserve a spot in that session OR if you'd like to swap one of your current choices over to this session.

Have a great week!

Kind regards


Paul Newsome
Head Coach
World Class Coaching in Your Language!
Tel. +61 (0) 431 540 980

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