MONDAY SWIM @ RAF Waddington

[jon]

Hi all

From May 10th Richard will be passing the batten over to me as lead coach for this session.

Looking at the registers I know 95% of you so the transition from one coach to another should be relatively hassle free but with any change there will be the inevitable adjustment to my way of doing things compared to what you might be used to. My version of a "threshold" set could be slightly different than what you could have been doing for example.

Administration
It will take me a few session to get my feet back under the table, build confidence and get to know you all again. Monday swimming will be going through a transition over the next few weeks/months as it clashes with Whisby.
Numbers have been healthy but not what you would call full, so it seems Monday has room if anyone is looking for coached swimming.

I've binned the waiting list and starting from scratch.
If you have been missing from Monday swimming due to injury or life and wish to return then please email me.
Never been to a coached swim session but want to have a go?
we cater for all standards. Maybe you could come along, have a chat and watch a session as a taster.

All bank holidays will be a closed session from now on!

Last early winter I had a few occasions where athletes were turned away due to high numbers so as the 2010 autumn approaches so I will be starting a pre booking system. I'll be asking your opinion on poolside.

Access to RAF Waddington
I pass through the camp gates at approx 18:30 every Monday and would be happy to escort anyone through. Simply email me so I can expect you. I meet athletes at the Doctors car park at Waddo X-roads.

Coaching
After the initial 4 weeks I'll be setting sessions based on the majority needs. Summer is always an awkward time in terms of setting group sessions because there is so much going on. Take this Monday for example: some will be in need of a recovery dip after Woodhall spa sprint tri, others will want Ironman strength/endurance sets and some will be looking to peak & polish threshold sets towards world qualifiers in May/June (Beaver/Dambuster). Initial thoughts are to mix it up between:
Technique: open water specific with rotation and symmetry drills for swimming in a straight line
Muscular strength with some band and paddle work
Muscular endurance of above race pace sets
with some vVo2 and anaerobic tolerance set occasionally for race day polish

Last summer tended to be a split session of novice athletes learning some basic technique, intermediate swimmers working on endurance and advanced swimmers going gnarly in lane one. So we will see as time goes on.

Will be waiting a while before making any firm decision by you can expect:
Advanced knowledge of session aims/goals
Information/advise on the website and email
Session updates of athlete progress on forum
S.M.A.R.T.E.R training goals

I'm working on a few projects but this one will soon be ready to roll out.
Pre advice of swim drills before you arrive on poolside: http://www.youtube.com/user/coachriddler#p/u
While I'm not the perfect swimmer (who is) these clips will give you a good idea with some practical advice and warning for future swim sessions.

That's it for now

I look forward to working with everyone

Jon

BTF L2 coach
Jonandheather@hotmail.co.uk
07811431265

[jon]

Want to know where I coming from in regard to swimming for Triathlon?

Watch these:
http://www.youtube.com/watch?v=L8SEJpvZSOY
http://www.youtube.com/watch?v=1yiSZP4P ... re=related
&
http://www.youtube.com/user/swimsmooth# ... iNkAMU8syI
and this is interesting also
http://www.youtube.com/user/swimsmooth# ... D1L8I2ZY5w

Paul is one of my many sources of inspiration and reference for setting sessions.

Sport coaching will always be subjective and open to healthy debate but this is one coach taking things to the next level, IMHO

Jon

[jon]

Stefan controlling the group dry land warm-up

[jon]

Monday 10th May 2010

Rotational/symmetry drills.
Bi-lateral breathing with Equal rotation and the left & right arms working at the same efficiency will help develop straight line swimming in open water

Advanced notice of Swim drills:

6/1/6: http://www.youtube.com/user/coachriddle ... FNwCBcJOtA
6 kicks / switch sides / 6 kicks - for building good rotation and symmetry.
Coaching points:
Can be done as full stroke (as shown) or catch-up depending on your swim stroke timing
Breathing between each switch not during
Looking down during switch
Aerobic kick, let the legs/hips guide the body
Relaxed methodical movements, not a powerful switch

Side kick: http://www.youtube.com/user/coachriddle ... 7HFbai0JCM
Coaching points:
Continuous breathing - try not to hold breath
Aerobic kick
Look at along the water horizon (pool wall) to breath using the "popeye" mouth.

Kick - Side to side: http://www.youtube.com/user/coachriddle ... 8gZ8t7EnpU
Rotational based kick drill to develop core awareness and rotational symmetry
Coaching points:
Continuous breathing - try not to hold breath!
Aerobic kick
Rotate from the hip not the shoulder
Methodical pace
Core awareness - Focus on the core to keep the body stabilised.

Although not essential both of these drills should be done with fins as it might be your 1st attempt for a while.
1st timers will be given full instruction.
Remember your fins


These drills will only be a small proportion of the session as a technical reminder pre main set.

Any new swimmer/novice maybe given a separate session as to assess your swim standard before being asked to do these drills.
Any injured swimmers will be given alternatives.

[jon]

Swim intensity or pacing.

This information is to help you understand the terminology the coaches will be using in the near future for Mondays.

Swimming is difficult to place a rate of perceived exertion to your intensity, often due to anxiety of being in the water and struggling to breath on demand. Most athlete will tend to swim at a higher rate that they perceive.

During my session main sets you will be asked to swim at 3 intensities:

1. Fast endurance(Anaerobic threshold): 85% to 92% - RPE Fastest sustained pace
2. Strong endurance or tempo: 80% to 85% - RPE Tempo pace that you could realistically sustain for 60+min
3. Slow endurance: <80% - RPE easy all day pace (Analogy of long slow bike ride or run)
Or
1. Fast Endurance: Standard distance race pace
2. Strong endurance: Ironman race pace (I guess this would be David Davis’s pace for the Olympic 10k but at a higher rate with his obvious elite conditioning)
3. Slow endurance: No race specific analogy but you could call it “recovery pace”

Most Triathletes simply don't swim often enough to build an aerobic endurance to swim over 60minutes at any pace let alone a "muscular endurance" effort like you would on a bike or running so it can be understandably difficult to put a tag of intensity for swimming.

This where those 400mtr efforts come in. It is basically a functional test that gives you a snap shot of your intensity levels.

400mtr TT @ above 92% = 5:50sec = 1:27 per 100mtr
+ 2 sec will give 1:29 held pace + 16sec recovery = off pace 1:45
up to 20 x 100 off 1:45 is your threshold fast endurance pace!
Fastest sustained pace:- Every rep is held at 1:29 throughout. If you can't hold the pace then maybe you started to fast!

+ 4 sec for Strong endurance pace
+ 8 Sec for Slow endurance pace
etc.

You need to know your own personal splits for each intensity! We will work together for this and your coach will have a chart on poolside to assist if you need it.

Other intensities will be used (sprinting or vVo2max) but these will be done using Sub sets as a fun or sting sets to finish a session.
Research has been done at the effectiveness of vVo2max training for endurance swimming much in the same way as it has for running and cycling but the jury is still out for me at the moment. I've been having some some positive results with run vVo2 but for swim training I'll do some experimenting next year maybe.

Sport science technology hasn't reached swimming yet. Every tried to keep a HRM strap in place while swimming? Even if you could their is no test available to provide accurate HR zones. until Science provides us with a new fancy gadget we have pacing and feel. Learn to pace and feel the intensity and your body will know in time.

Reference:
http://www.swimsmooth.com/training.html
http://home.trainingpeaks.com/articles/ ... score.aspx

Jon

[jon]

Hi all

I guess you are all into the racing season now with plenty of events planned. If swim fitness is what your looking for or simply working to your first triathlon then Monday night swim session is the place to be.

Having spoken to everyone last week (18 swimmers) and gauging what you are all doing this season and talking to the regular Monday coaches we have come up with an initial summer plan.

Summer training is always difficult to plan with all of you doing vastly different events with different needs so I hope we come up with a plan that caters for most.

Starting Monday 17th May

Rotating main sets until September:

Week 1 - Threshold
Week 2 - Strong Endurance (tempo)
Week 3 - Mixed pace to test your anaerobic capacity for the sprint athletes (maybe some fitness testing)

Using three 6 week blocks of progressive build. Each block will have a technical theme just to keep you thinking about good form.

Build 1 - Stroke symmetry/Rotation for open water swimming
Build 2 & 3 - Will be decided at the time depending on athletes needs.

Always subject to change depending on your feedback!

Novice athletes

Any returning athletes from injury/illness or new novice athletes will have bespoke sessions just for you in lane 1.

Recovering athletes

Anyone wanting to swim after racing over the weekend can simply do the prescribed main set at a much reduced pace. All we ask is that you sit at the back of the group and feel free to take longer recoveries but have consideration for other swimmers when pushing off.

Please feel free to ask questions on this thread or email me direct

Ta

Jon
Jonandheather@hotmail.co.uk

[jon]

Following from the last few posts:

Monday 17th will see an anaerobic threshold session.

Those who have done my sessions before won't be learning anything new but if you need reminding then read on...

Critical swim speed

Fastest sustainable Aerobic swim pace or Anaerobic threshold.

To do a "threshold" session you need your current 400mtr TT effort time. It needs to be your now time and not a PB set 12 months ago, be realistic.

This functional fitness test was mentioned in a previous post but it will determine your "held" pace based on that time.
Download the swim pace calculator: http://www.lincolntri.co.uk/pages/Coach.html

Mondays session will be 100 repeats (to break you in gently) so you just need to know that held/off time split. It is your responsibility to know this information as it's unique to you. In the past you might be used to a lane holding the same turn round times but from now on I'll be asking you to swim your own "off" & "held" time and it's up to your lane to decide who goes first.

Info on calculating "off" and "held" times is on the calculator.

Figured out why everyone finished early last week I missed out the technical set 6-1-6 drill
Still there is always tomorrows session

Clear as mud

Jon

[Tony]

well, and Sshhh I finally got my feet wet and got along to one of the Riddlers training sessions. And must say I was very impressed. Specific thanks to Jon and Doug for showing me a thing or three

Dont tell anyone I've been swimming, as erm someone , has renamed it 'cheating' on the EnduroMan Douple/Triple thread

[jon]

Only 3 weeks in and these are the current athlete figures:

27 regular swimmers
5 returning from a break/injury
3 new athletes
4 potential new athletes starting in the next few weeks

Time to close the door and start a waiting list for the short term at least.

All of the Monday listed swimmers have been sent an email to confirm their place on the list. I am missing one or two email addresses so if you haven't had an email please reply to jonandheather@hotmail.co.uk or talk on poolside.

For anyone planning to skip the Waddo swim for open water at Whisby don't panic. I will always make contact and ask before inviting new athletes off the waiting list.

Also planning to start a pre booking system before the end of the summer so keep your eyes open for that.

Wanting coached swimming?
Try our Wednesday session with a bigger pool at RAF Cranwell
Contact: judith@lincolntri.co.uk

[jon]

Check these clips out:

http://www.youtube.com/user/ACTIVEdotCO ... ZT70PTHmFQ
http://www.youtube.com/user/ACTIVEdotCO ... OPX9UJw7SY

There are more clips on the side menu but these are my favourite by Chris McCormack

Jon