Saturday, October 29, 2011

Photo from yesterday's CHOGM swim

Dear Swimmers

Thanks for coming down to Claremont Pool yesterday and supporting the squad session on a Public Holiday. For those of you present, here is the photo Adam took at the session - everyone's looking great!

See you on pool deck this afternoon (Saturday 29th) at 1pm if you can make it?



Wednesday, October 26, 2011


OPTION ONE: 3 sessions for ironmen and accomplished triathletes
OWS Mastery Squad in Perth, Western Australia to help you prepare for the Busselton Ironman December for 2011 for accomplished to professional levels.
DATES:  Sunday 23rd & 30th October and 20th November 2011
VENUE: Sorrento SLSC, West Coast Highway, Sorrento
TIME: 8am start (ready on beach with wet suit on) & 9am finish
INVESTMENT: $36 SwimSmooth Members [click here to book now...]

OPTION TWO: OpenWaterTUESDAY Weekly Sesh with STS!
Welcome to the official head-start of the weekly Tuesday morning ocean swims to get in a skill-sharpening "dip" before your triathlon and/or OWS comp.

Goal: To help you make sense of open water swimming and sharpen your skills over the next several months. We'll hit this on Tuesday 8th November as the launch, then pick-up regular weekly Tuesday mornings.
*** This is not an absolute beginner workout. You must be able to swim 1km without stopping; approximately 2:30/100m speed; about 30min km speed or faster; 1-hour for a 70.3 swim; or
under 2 hours for an Ironman swim. Wetsuits strongly recommended.

DATES: 7 weeks beginning Tuesday 8th November – Tuesday 20th December 2011* (2012 season begins Tuesday 6th January 2012)
VENUE: Meet at Swan River, Matilda Bay, Carpark next to UWA Boatshed, Crawley
TIME: 6am in car park ready with wet suit at waist level
INVESTMENT: $99 SwimSmooth Members [click here to book now...]

For all your enquiries head to   or  Email Head Coach Shelley directly at or call 0414 594 245

* please let Paul know by replying to this email if you plan to attend Shelley's Tuesday 6am OWS AND have a spot booked in our Tuesday 5.30am or 6.30am Claremont Pool squad session as I will then allocate your spot to someone else. Thanks.

Tuesday, October 25, 2011

Friday 28th October Squad List

Dear Swimmers

As mentioned last Friday, this Friday (28th October) sees a Public Holiday taking place for CHOGM. As such the Claremont Pool will only be opening from 7am to 6pm. This has reduced our squad availability to 5 lanes from 7-8am and 3 lanes from 9.30am to 10.30am. 

Last week I requested that if you sought to attend the one-off Friday 7am Fresh 'n' Fruity session that you be one of the first 40 people to email me back to highlight your interest. Incredibly these 40 spots were filled in less than 20 minutes. This was the fairest way I could see of doing this without over-crowding the lanes. I do apologise sincerely if you missed out, but here is the list with swimmer's names allocated per lane and in the order I anticipate you performing the main set:

If anyone cannot attend, please let me know asap so that I can offer your place to one of the reserve list swimmers.

If you have missed out and seek to attend the 9.30am session instead as a bit of a one-off (i.e. you don't normally attend that session) please email me with your interest and we'll aim to get you in for that one instead. The 7am session will be a Fresh 'n' Fruity Session and the 9.30am session will feature a few more drills and steady swimming for your reference.

I will have an additional coach with me for the 7am session and just to inform you that I'll be shooting off almost immediately thereafter for an 8.10am 1-2-1 session...otherwise I'd loved to have joined you guys for a relaxing coffee as some of you have suggested. Sorry.



Friday, October 21, 2011

Public Holiday next Friday 28th October

Dear Swimmers

Hopefully you are aware (I wasn't!) that next Friday 28th October is a public holiday for the Queen's visit to Perth.

Because of this the Claremont Pool will not be opening until 7am next Friday.

This is a bit of a shame as given attendance over the last few Fridays it appears that everyone is getting into their Fresh 'n Fruity sessions!

However, with the kind assistance of Claremont Pool and not to let you down, we have negotiated a special 7-8am AND a 9.30 to 10.30am squad session at Claremont Pool.

The earlier session will feature the use of 5 lanes (!!) and as such I would like to invite the first 40 people to reply to this email to attend that session to come on down for a great little set. I'll get an additional coach in to assist.

Ordinarily we'd do a beach swim on a public holiday but given last week's tragic news I'm not keen on running a session back down at Cottesloe just yet!!

Hope that all makes sense and that you're still able to come down.



Wednesday, October 19, 2011

Thank you and Saturday

Dear Swimmers

Just a quick note to thank you all for your beautiful congratulatory email messages yesterday following the birth of little Isla Rose. I haven't had chance to reply to everyone (as there have been a huge number of lovely emails) but we have read all your messages and we are very grateful of your support.

As per last week, there still won't be any structured open water swim sessions this weekend (likely not again until the middle to end of November), though we will still be on at 1pm at the Claremont Pool for a wholly enjoyable open water skills session. There's been a great turn-out for this for the last few weeks and I'd encourage you to pop along if you can as this particular session really thrives on numbers for better facilitation and breadth of ability within the drafting exercises in particular.

Thanks and have a great end to your week. See some of you early tomorrow morning for the Friday Fresh & Fruity session.



It's a girl!

Dear Swimmers

I'm very proud to be able to announce the birth of our new daughter "Isla Rose" today, Wednesday 19th October at 8.46am, weighing in at 7lbs9oz.

Michelle and Isla (pronounced "i-la") are both doing great and I'm the proudest and happiest Dad on the planet right now!

Isla's full name is Isla Rose Jacqueline Newsome. The "Rose" is after my grandmother and best friend who sadly past away in 2003 just after I first moved over to Perth - she would have been so proud of little Isla Rose; and "Jacqueline" is after Michelle's mother (of the same name) who is currently with us over from Canada and looking after Jackson and myself very nicely indeed (bang goes the diet!).

A quick thanks to Francene for covering my sessions for me this morning. I managed to get the 5.30am guys set off, but had to be away early on to get Mish to the hospital by 6.30am. So please don't blame Francene for the nasty little set this morning!

Despite getting several job offers to be a male nurse at the Osborne Park hospital (see photo below), I will see you all back on the pool deck on Friday morning, 5.30am sharp! ;-)

See you then!


Wednesday, October 12, 2011

Interesting reads...

Dear Swimmers

Hope you are all well. Bit scary with all the going's on this week down at Cottesloe hey? Really feeling for the poor guy's family right now.

I've attached links for two interesting reads for you this week as part of your Rottnest Channel swim preparation. The first is from an article written by myself on the physical preparation required for a successful channel swim (i.e. the English Channel or Rottnest) and the second is one from Shelley Taylor-Smith about the mental preparations required for such an event. Both feature in this month's edition of which I can highly recommend as a great resource and fun read as an open water swimmer. I hope you find them useful.



Sunday, October 9, 2011

Thursday 6pm Sundowner!

Dear Team

I hope you've all had a great weekend. It's been a busy two weeks on the pool deck with the eight visiting coaches, who are all returning home tomorrow. We really hope that you enjoyed having them all here and would love to hear any feedback that you may have about the experience. 

These eight coaches will now go through an additional 50 hours recording of sessions with their own squads and individual clients over the next six months as well as some further specific coaching tasks before hopefully becoming officially certified Swim Smooth coaches. Given the incredible demand we have in Europe for what we do right now, hopefully this should really help supply this and aid these coaches with the growth of their respective programs. We really feel we have eight excellent candidates here and hope that you share our enthusiasm for this.

So, today marks the start of our 20 week Rottnest Channel Swim training program. If you're starting to prepare for this event, remember, 20 weeks is still a long time, so the tip for this week is do not go at this like a bull in a china shop but to think of this as a long, steady build-up. Don't forget you can check out our suggested development at:

...many people often get carried away at this stage and panic thinking that they must lay down some really long, hard sessions right away, though this approach is often met with early "burn-out", staleness and even injury. Take the next 2-3 weeks to gradually prepare your body for the demands ahead and use the adage "train to train, before training to race!"

To get you suitably pumped for the season ahead and to also celebrate the "Magnificent Seven" who battled the English Channel last month, you are invited to a 6pm Sundowner with Pizza this Thursday in Floreat, kindly hosted by Chris and Justine Murphy of lane 4 5.30am swimming fame. Full details here:

Please, please, please RSVP to if you intend on coming. It's $10 per person (for some fantastic woodfired pizza) and BYO drinks. Hope you can join us! It'll be a lot of fun and your chance to ask the Channel swimmers about their experiences and pick up some valuable tips.

See you then!


Wednesday, October 5, 2011

2 for 1 offer on this Saturday's swim sessions!

Dear Swimmers

7.30am Saturday

Last Saturday's early morning swim session at Cottesloe Beach went very well with 19 swimmers in attendance. It was a beautiful morning and very flat. The water temperature was also good at ~18.5 degrees, especially for those in wetsuits.

This Saturday (8th October) we will run a similar session focused a little more on drafting - hope you can make it. Full details as per last week: - essentially:

  • meet at 7.15am for a 7.30am prompt start on the grass bank immediately adjacent to the north side of the Indianna Tea Rooms at Cottesloe Beach
  • 60 minutes
  • one tick on your PAYG card or $15 casual rate
  • wetsuits optional
  • please reply to this email with "I'm in for this Saturday's AM swim" if you can make it so we can make provisions for the right numbers

1.00pm Saturday

Also, we're back on this week with the Saturday 1-2pm squad session at the Claremont Pool. As usual this will be a fantastically fun swim session focused on open water skills in the pool. This week we will be inviting some of the coaches training with us here to actually jump in the pool for this session to boost numbers and to allow us to really focus on some fun open water techniques. If you've never tried this one before, now's the time to try! 

I know you'll really enjoy it and hope you can make it, and to boost your interest...

Special Offer this Week Only: Attend both the 7.30am and 1pm session and pay for just one!