Lane Etiquette and Saturday training sessions!

Dear All

Wow! Numbers suddenly doubled for Tuesday's swim session, which made me very glad that we had chosen to split this session into two (5.30am and 6.30am)!!

Lane "Etiquette" Suggestions:

I have been collecting nominated time slots from everyone over the past month for this and it seems (so far) to be a nice, even split. As I say, I am trying to limit the numbers to a max of 24 per session (i.e. 8 per lane). We have a "buffer" of a few more people than this, but essentially both the Tuesday and Friday morning swim sessions are now full.

Also, there will always be a few more people who want to jump in the middle lane, so I'll be encouraging the faster ones to challenge themselves on some of the sets to have a go in the "fast lane". Equally, please don't be upset if I ask a couple of you to lead the steadier lane!

With the flexible PAYG card system in operation, its always going to be a little tricky knowing who will turn up and when, so please be patient during the busier times as we aim to smooth out this whole transitionary period. In order to facilitate this, I have a few lane "etiquette" suggestions for you that will make everyone's enjoyment of the session that much better:

1. Enjoy yourself, that is what you are here for - this is not a "hardcore" group - yes, some of you are fast but please treat your fellow swimmers with respect and realise that they might not be as "squad-savvy" as you (yet!)
2. Always keep to the left of the lane (unless specified otherwise).
3. Always make sure you set off at 5 second intervals (default) or 10 seconds (when I ask).
4. Don't push-off on people's toes (unless we're doing drafting practice). It just frustrates them and you equally. It also makes the whole lane "concertina" up into ~30m of lane space, when we have 100m to play with! Use the space appropriately and you will enjoy yourself much more!
5. If you are catching someone up, tap on their toes (ONCE!) and then move past them at the end of the lane. If you are being caught, kindly finish the length and allow the faster swimmer to come through. Be nice!
6. Mix it up a bit. If you know you are fast on the shorter intervals, request to move up within the lane from your fellow swimmers. Equally if you are slow at the longer sets, offer to move back.
7. Take charge! Someone has to lead the lane, so don't shy away from this if you are one of the stronger swimmers!
8. Move over! When you finish an interval, quickly move to your right to allow those finishing behind you to complete the full length of the pool.
9. Watch the clock. Listen to what the set entails, i.e. interval time and make sure you set off when you are supposed to, not before! Tips on understanding our squad "jargon" are attached.
10. Enjoy yourself some more! Do the sets as you are kindly instructed by that ugly guy stood on the side of the pooldeck and you'll start to really appreciate how and why we do things the way we do!

---

Saturday Training Sessions:

Please be advised of the following training sessions in operation this Saturday:

1. 5.30am from the Dodgy Dunnies*, the Ironman group will do a 150km ride followed by an 8km run. This will follow the following route: http://www.gmap-pedometer.com/?r=2322203 (i.e. down the freeway, along safety bay rd, up through rockingham, freo and up west coast HWY to Roe HWY and then back down the freeway before finishing off with a short loop of Mt Henry Bridge). The run will be done along the South Perth foreshore. Those attending need to be equipped with adequate nutrition as this is what will make/break your day!
2. 7.00am from the Bell Tower**, the "enjoyable group ride" will head off into the hills, following this proposed route: http://teamcoretalk.freeforums.org/where-should-i-train-today-t29.html (Kalamunda Hills Ride - please ignore the times and meeting venue stipulated on this thread!). Should be back after ~3h30.
3. 8.00am from Cottesloe Beach, our first weekly openwater session for those doing the Rottnest Swim as a team, duo or solo will swim down to Grant St. and back (~3.0km) or as much as you feel like doing today! Come and test the waters with us and then enjoy a muffin at Daisy's afterwards!! This session is not exclusive to those who have signed up for the Rottnest Program but also open to anyone who wishes to get a long, continuous openwater swim in. Just one credit from your card will be required if you are not on the program.
4. 1.00pm at Claremont Pool, best swim session of the week! Loads of fun, lots of new ideas and techniques to experiment with...a generally good old blast!

* please nominate your interest here: http://teamcoretalk.freeforums.org/saturday-s-brick-session-arrangements-t85.html
** please nominate your interest here: http://teamcoretalk.freeforums.org/saturday-s-social-ride-t86.html

Kind regards

Paul

Paul Newsome
Head Coach Swim Smooth & The TEAM CORE
World Class Coaching delivered in YOUR language!
www.swimsmooth.com
www.theteamcore.com
Tel. +61 431 540 980

Register for our Rottnest Swim Program today!

Dear All

 

Our Rottnest Channel Swim Program commences from the week beginning Monday 6th October for 20 weeks. Full details and registration including session suggestions for solo, duo and team swimmers can now be viewed at:

 

http://www.theteamcore.com/rottnest_squad.html

 

Don't delay though - we only have 10 spaces left available!!

 

Cheers

 

Paul

Confirmation that we will start the new split-session swims next week!

Dear All

 

Please be advised that from Tuesday 7th October onwards we will be implementing our new split-session swim on a Tuesday and Friday morning throughout the summer.

 

Swimmers now have a choice of either:

• 5.30am to 6.30am
• 6.30am to 7.30am

This move had been necessary to maintain quality within the coaching service you receive. We will be limiting the group size to 24 people in each session, so if you have not yet let me know which session you would prefer, please do so as soon as possible as we currently have 24 people registered for the 5.30am session and 15 people for the 6.30am session. This is strictly on a first-come first-served basis, so please don't delay in getting your choices in to me.

 

Rottnest Squad Program:

 

Our Rottnest Channel Swim Program commences next week and will run for 20 weeks up to the event. If you are considering participating as either a team of 4, duo or solo this may be of interest to you. The cost of the program is $495.00 which includes access to any of our 9 weekly squad swims, access to the full program and a range of informational seminars as we progress through the program. At less than $25 per week, if you are already attending more than 2 swims per week, this could be a major saving for you over the summer. The program can be paid for at http://www.theteamcore.com/shop.html as too can the standard session cards (10, 25 and 50) which will still be in operation.

 

1-2-1 Video Analysis and Stroke Correction:

 

If you are thinking of having your stroke technique looked at filmed and then analysed for subsequent individual stroke correction, make sure you book in soon for our world-famous 1-2-1 Video Analysis Sessions. You will receive expert tuition from coach Paul Newsome (www.swimsmooth.com) during the 75 mins session and also receive a complementary copy of your footage to take home with you on DVD. Well over 5,000 swimmers all around the world have made use of this service in order to improve their efficiency, technique and avoid or rehab from troublesome shoulder injuries. Massive improvements can be made in just 75 mins, so please check out http://www.theteamcore.com/videoanalysis.html for more details and to reserve your spot!

 

Regards

 

Paul

Saturday Rides

Dear All

 

Two rides again this Saturday (funnily enough the reverse of what you'd normally expect for a long IM ride!):

1. Meeting at 5.30am at the Dodgy Dunnies will be a steady 1h45 ride around the river for the IM crew or anyone wanting a short ride finishing early.
2. Meeting at 7.00am at the Bell Tower will be a 3h30 ride into the hills and back (inc. cafe stop) - will suit shorter course riders or those looking for a bit of "adventure"!!!

Cheers

 

Paul

Need a MTB and Yann's farewell!

Dear All

 

Two things:

1. Anyone have a MTB that would suit a "giantman" of 6'7" for the Annaconda Race, please drop Ceinwen an email to ceinwenw@hotmail.com
2. Anyone keen to join a few of us on a final farewell to Yann (who leaves on the 18th October) on Sunday 12th October at a winery in the Swan Valley as part of the winery festival, can you please email me so I know how many people to expect.

Thanks

 

Paul

Paul wins City of Subiaco Photography Awards!

Dear All

 

As many of you know I'm getting well into my photography at the moment having now done two weddings and with a third scheduled for October. I recently spent 3 days down in Yallingup on the Australian Institute of Professional Photographers "Fuji Breakaway" course which was fantastic learning from such greats as Yervant (www.yervant.com). I also had the lucky opportunity to spend last Friday evening down in Dunsborough with top landscape photographer Christian Fletcher (www.christianfletcher.com.au) showing me how to improve my post-production images in Photoshop. Anyway, all exciting stuff and I know that some of you have expressed an interest in this hobby of mine and thankyou for that.

 

Well on Wednesday evening I won the 6th Annual City of Subiaco Photographic Awards in the "Culture" Category with this attached shot of an old "Tin Lady" walking the streets of Singapore when I was over there with the Team for last year's Singapore 70.3 triathlon event. I even picked up a nice little $250 prize purse too which I was stoked about! If you're out and about in Subiaco, the photos are being exhibited at the Subiaco Arts Centre and will eventually be displayed as large banners up and down Rokeby Road!

 

Have a great long weekend and see you tomorrow.

 

Paul

Public Holiday Sessions Cancelled

Dear All

 

Owing to small numbers at this weekend's sessions and then me realising its a Public Holiday (!), we have decided to cancel Monday's training sessions in the likely event that very few people will show, i.e. the 9.30am swim and the 6.00pm windtrainer session. I apologise for any inconvenience and for the short notice. For those following the program, this week is a recovery week anyway, so I would suggest that you do the following sessions as per your program / motivation:

1. Run - 45 mins very easy
2. Swim - http://swimsmooth.blogspot.com/2008/06/session-69.html
3. Cycle - 1h30 including 5 x 3' pickups at L3 ith 2' easy spin between each.

We'll pick back up again on Tuesday morning at 5.30am for stretching and 6.00am for the swim. Please note that I am predicting larger numbers this week at swimming and as such will probably look to split the Tuesday / Friday early swims to the 5.30am and 6.30am options from the week commencing the 6th October - but I'll confirm this next week! If you have not already done so, please confirm whether you'd prefer the 5.30am or 6.30am option - thanks!

 

Have a good weekend!

 

Paul