Open water swim

There is no excuses now guys, the water is BEAUTIFUL after the initial face dip. Let the open water sessions begin!

Debbie Rielly, Gavin Slavin, Jenny Hollins, Brett Franklin and Ian Dorrity all swam at 12.30 at Anderson’s Inlet. Rick wasss maybeee keen but on call.

Lets do it again next Sunday 8th Nov. at 12.30. meet at the jetty.

If you are planning a swim at the Inlet, post it or sms members.

Swim Training

DSCF8085.JPGHey guys an awesome effort by Jenny Merrick to get a few girls together for a swimming workshop with Dylan and myself.
Dylan did an excellent job with the bulk of the group, concentrating on stroke form, kick and balance.
below is a set of drills to concentrate on
Length of stroke and strokes per lap (consistency)
Long Dog paddle – underwater stroke
1 Arm Freestyle
Kick also plays an important role with focus on
Using Glutes
Flexibility in ankles (use fins for 50% of training)
Working on 2 and 6 beat kick
other tips are
Torpedo for first 5-10 metres of lap to ensure good body position and then propel forward with stroke
Keep your elbows high for recovery
Using finger tip drag
With less than 6 weeks until our first Tri we need to get in the pool and sharpen up our style, so heres a pool session if you are training for a sprint distance.
W/U – 250m easy concentrating on long strokes and high elbow
4 x 50(fins) high elbow with fingertip drags (as your hand slides into the water imagine you have a hole in your middle finger and your whole arm slides through the hole to the end of the pool. this will lengthen your stroke)
4 x 50(fins) switch kick alternating sides
2  x 100(fins) swim solid
2 x 100 swim easy (counting strokes)
4 x 50 long Dog Paddle
8 x 25 alternate FS sprints/polo  (getting out of pool end, not ladder after each lap walking to the other end)
Cool Down – 200 easy
Finish with 2-4 x lung busters (see how far underwater you can go per lap)
Walk up and down in pool

see you in the pool
Deb