Hope you are all looking forward to a well-earned weekend off from work with your friends and families - I know I can't wait to get down to Pemberton with my Dad and sister to show them that part of the world!
So, just to reiterate from last week, training will look like this, this week:
Wednesday 31st March:
5.30am = long, endurance swim set featuring some land-based stretching first and a good dollop of technique work in the warm-up akin to Monday's shorter 7am session which everyone really enjoyed this week.
9.30am = fresh & fruity session at Claremont Pool (please note that all of our 9.30am sessions are now back to normal in lanes 6, 7 and 8 of the 50m pool, so there's no reason now to hideaway!) We have a great session lined up this week plus a surprise visit from a very special 2-time Olympian guest who will swim with the group and then chat to all the aspiring English Channel swimmers afterwards....not to be missed!!!
Thursday 1st April:
6 / 6.15pm = run session on the north side of Lake Monger. I will not be present at tonight's session unfortunately (I have a date with Lady GaGa...a Christmas present from my Mum...don't ask!), however, the session should be done as 5k, 4k, 3k, 2k, 1k with 90s rest between each and with each set getting 10s per km quicker than the last, aiming to finish with a really strong final km. Even though I won't be there, I'd highly recommend you still all meet up to do this challenging session together if you can. Please use the main 1km warm-up circuit (out on the main road) as your loop for the main set.
Friday 2nd April (Good Friday):
There will be no 5.30am, 6.30am or 9.30am swim session today at Claremont Pool (as it will be closed!). However, never one to let you guys down, we shall meet at 7am for a 7.15am start at Cottesloe Beach (on the grass bank in front of the pylon) for a 1.6km out & back handicap "dash" down to The Blue Duck and back. We will seed this as per lane ability, i.e. a group containing those normally in Lane 1 will set off first, with Lane 2's setting off 3 minutes later, Lane 3's a further 2 minutes later and any Lane 4's aspiree's a further 90 seconds later. Winner will be the first person back across the finish line regardless of start position. This will be loads of fun and we'll have a nice Easter Egg prize for the winner!! If anyone can offer someone to provide water-support on a kayak or ski that'd be great - I'd love to get 4 people helping out in this regard for each wave of swimmers. Please let me know! It'd be really great to get a good crew down there, so please try to make it if you can and perhaps bring a friend or two! There will be no charge for this swim - all I ask is for you to enjoy yourselves safely and responsibly!
Saturday 3rd, Sunday 4th & Monday 5th April (Easter Weekend):
There will be no official training sessions over this weekend. My recommendations for those doing the Half Ironman is to complete the State 80km Time Trial championships - please see www.atta.asn.au for more information.
Tuesday 6th April:
All sessions (5.30am, 6.30am and 6.15pm) back to normal.
Enjoy and see you soon!