This is a little "au revoir" from me, Michelle, Adam and Jackson before we shoot off to the UK this evening bound for adventures in the Mother Land far and wide! Big shame that the first Open Water series race in Rockingham got cancelled yesterday, but hey ho, there we go, better to be safe than sorry.
For your information we leave on the 1st November and I will be back on the 25th November. Covering the sessions in my absence will be:
- Monday 1/11 @ 9.30am = Nikki Rogers = a nice set to try today with plenty of variety which will see the time just slip away! Really focus on being relaxed and just slipping through the water!
- Tuesday 2/11 @ 5.30am & 6.30am = Shelley Taylor-Smith = a nice set to try today with plenty of variety which will see the time just slip away! Really focus on being relaxed and just slipping through the water!
- Wednesday 3/11 @ 9.30am = Sandy Burt = this session will absolutely whizz by! The variation in interval distances will keep you engaged and focused on swimming well today. Enjoy!
- Thursday 4/11 @ 5.30am & 6.30am = Adam Mullens = this session will absolutely whizz by! The variation in interval distances will keep you engaged and focused on swimming well today. Enjoy!
- Friday 5/11 @ 9.30am = Sandy Burt = I love this set to start out a training program - it gets right to the nitty gritty of improving your feel for the water and helping to lengthen out your stroke. You don't need to go crazy long here, just keep it smooth and relaxed with good rhythm!
- Saturday 6/11 @ 1pm = Glen Blackwell = a veritable cocktail of open water skills goodness - come and try, you'll love it!
- Monday 8/11 @ 9.30am = Nikki Rogers = a good solid main set here...think of it as a continuous swim, punctuated with short rests but with the added benefit of being able to really gauge your pacing consistency at sub-threshold level.
- Tuesday 9/11 @ 5.30am & 6.30am = Shelley Taylor-Smith = a good solid main set here...think of it as a continuous swim, punctuated with short rests but with the added benefit of being able to really gauge your pacing consistency at sub-threshold level.
- Wednesday 10/11 @ 9.30am = Sandy Burt = today's session is a chance to mix your pace up a bit, both above and below threshold pace. See if you can nail the changes in pace. Good luck!
- Thursday 11/11 @ 5.30am & 6.30am = Adam Mullens = today's session is a chance to mix your pace up a bit, both above and below threshold pace. See if you can nail the changes in pace. Good luck!
- Friday 12/11 @ 9.30am = Sandy Burt = I love these technique pyramids - a really simple way to mix things up a little bit and give your whole stroke the once over. After the session today, make a note of what felt really good for you. Focus on this aspect going forward!
- Saturday 13/11 @ 1pm = Ceinwen Williams = The Pocket Rocket will be back today to give you a challenging but beneficial session focused on open water skills and drafting - be there or be...
- Monday 15/11 @ 9.30am = Nikki Rogers = They say that variety is the spice of life and nothing could be further from the truth in this set! Really focus on the middle 100m of the drill set where you are swimming at 80% effort but maintaining good form!
- Tuesday 16/11 @ 5.30am & 6.30am = Shelley Taylor-Smith = They say that variety is the spice of life and nothing could be further from the truth in this set! Really focus on the middle 100m of the drill set where you are swimming at 80% effort but maintaining good form!
- Wednesday 17/11 @ 9.30am = Sandy Burt = This is surprisingly tough! This session starts off feeling quite easy (even at threshold pace) but it is very easy to be deceived into believing the whole thing is going to be a dawdle!
- Thursday 18/11 @ 5.30am & 6.30am = Adam Mullens = This is surprisingly tough! This session starts off feeling quite easy (even at threshold pace) but it is very easy to be deceived into believing the whole thing is going to be a dawdle!
- Friday 19/11 @ 9.30am = Sandy Burt = By repeating both the warm-up and the main set twice you get the chance to have a good run-through at the drills and technique pointers today. Let your focus be on connecting with the water and achieving a good feel for it!
- Saturday 20/11 @ 1pm = Ceinwen Williams = The Pocket Rocket will be back today to give you a challenging but beneficial session focused on open water skills and drafting - be there or be...
- Monday 22/11 @ 9.30am = Nikki Rogers = This is a nice little session to break up the monotony of longer intervals at a steady pace and is a subtly different set to 2 weeks ago. The 50m intervals will ensure that you stay on your toes and inspire good form!
- Tuesday 23/11 @ 5.30am & 6.30am = Sally Scaffidi = This is a nice little session to break up the monotony of longer intervals at a steady pace and is a subtly different set to 2 weeks ago. The 50m intervals will ensure that you stay on your toes and inspire good form!
- Wednesday 24/11 @ 9.30am = Sandy Burt = A chance to really let rip today and see how quickly you can swim without the restriction of the beeper. PFQ = Pretty Flippin' Quick! Enjoy!
- Thursday 25/11 @ 5.30am & 6.30am = Adam Mullens = A chance to really let rip today and see how quickly you can swim without the restriction of the beeper. PFQ = Pretty Flippin' Quick! Enjoy!
- Friday 26/11 @ 9.30am = Sandy Burt = A nice little set today to allow you to focus on connecting a good initial catch of the water with a very smooth body roll.
- Saturday 27/11 @ 1pm = Shelley Taylor-Smith = The Queen of the Open Water will be giving you her top tips and advice on swimming proficiently and strongly in the open water today by practicing some specific skills in the pool - not to be missed!
A few additional pointers:
- For those swimming in the 5.30am and 6.30am sessions, please see http://www.swimsmooth.com/pauls_images/Squad_Names_Paces.pdf as an easy reference to which lane you should be swimming in and at what pace for which session. Hope this helps!
- Please be aware that officially we only have 3 lanes at 5.30am and 6.30am but have been very fortunate that Coach Paul from "WAIS" has kindly been donating one of his lanes to us over the last 4 weeks. This is not guaranteed however and all the coaches have been briefed that we may actually have to squash into 3 lanes at times. Your help and cooperation here is much appreciated.
- A quick reminder that the 5.30am and 6.30am sessions actually (officially) start at 5.35am and 6.35am respectively to allow you time to get down to the pool from the main reception.
- Typically all sessions will be in the Outdoor 8 lane pool at Challenge Stadium, except for Friday 5th November at 9.30am which will be in the Outdoor 10 lane pool. Please keep an eye on the white boards for further information.
- Most of you have recently purchased additional PAYG cards for whilst I am away which is really appreciated and will help the smooth running of the program in my absence. If you do still need some cards or find that you have run out whilst I am away, please either pay online at http://www.swimsmooth.com/perth_buycard.html and bring your online receipt to the pool in order for the coaches to issue you your card(s) or pay in cash on the pool deck. Online payment is preferred and easiest for everyone concerned for your reference.
- We are due back at Claremont Pool from Monday 6th December onwards.
OK, see you in a few weeks - I am hoping that you're all fit and raring to go when I get back, so please ensure you keep popping along to the sessions to keep that consistency up and working on the technique we went through in Saturday's mini clinic.
Kind regards
Paul
Paul Newsome
Head Coach
World Class Coaching in Your Language!
Tel. +61 (0) 431 540 980
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