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Try This Session: Perth's 10 Year Anniversary Swim
On Monday we celebrated a special date in Perth, the 10 year anniversary of the squad!
A quick calculation by SS Head Coach Paul Newsome showed that over last 10 years at Claremont, he and our team of brilliant coaches (Sally, Cyndy, Derek, Marie, Roo, Sandy, Shelley and Nicola) have conducted over 6,000 squad sessions! And a crazy 3,500 1-2-1 Video Analysis & Stroke Correction sessions to boot!
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| The very first Swim Smooth Perth Squad session at Claremont Pool on Monday 5th May, 2008 Chrissie (centre) and Liz (right) are still regulars to this day! |
Swim Smooth itself has been around a little longer (into our 14th year now), but the local squad here in Perth will always be the "engine room" to what we generate on an international scale, including being the official swim coaching partners of the governing bodies of British Triathlon and the International Triathlon Union.
We call the squads in Perth "The Life And Source" of Swim Smooth and if you've ever visited you'll understand why. The squad boasts 12 weekly training sessions accessed by 360-400 people per week in the lovely year-round 28.5ºC water temperatures of Claremont Pool. It's been an amazing ride and one which Paul and his team enjoy as much today as they did all those years ago.
Of course, EVERY Swim Smooth Coach has to make the pilgrimage there for intensive training too - so they can bring you the same quality of coaching and feel-good-factor to their setup at your local pool.
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| And 10 years later we are having just as much fun... |
So how did we celebrate? With a swim session of course!
That's right, the squad celebrated with a tough little swim - a Technique/Endurance swim set in fact. We published this in full in the Guru a few days ago but are new releasing it onto the blog below for everyone's swimming pleasure.You will need fins, pull buoy and paddles, and to make the most of the session you would ideally use a Tempo Trainer Pro too - for pacing you through the main set.
This is a full squad session so it assumes you know some of the drills (from our book, our DVDs or the might Guru). You can see also see this quick drill reference list.
Warm Up
400 easy freestyle as twice:
2x 150 with fins as 2x (50 6/1/6 drill + 50 freestyle + 50 broken arrow)
4x 100 Pull Buoy and Paddles breathing 3/5/7/3 (this means take your first breath after 3 strokes, second breath after 5, third breathe after 7 and then back to 3 etc).
6x 50 Pull Buoy swum through twice:
Main Set - Swim Straight through on RM5 cycle*
The distance varies from 2800 - 3600 depending on the options you choose.400 easy freestyle as twice:
50 breathing every 3 strokes
50 breathing every 4 left only
50 breathing 4 right only
50 breathing every 5
50 breathing every 4 left only
50 breathing 4 right only
50 breathing every 5
2x 150 with fins as 2x (50 6/1/6 drill + 50 freestyle + 50 broken arrow)
4x 100 Pull Buoy and Paddles breathing 3/5/7/3 (this means take your first breath after 3 strokes, second breath after 5, third breathe after 7 and then back to 3 etc).
6x 50 Pull Buoy swum through twice:
12.5 Scull #1 drill + 12.5 Doggy Paddle drill + 25 freestyle
12.5 Scull #2 drill + 12.5 Doggy Paddle drill + 25 freestyle
12.5 Scull #3 drill + 12.5 Doggy Paddle drill + 25 freestyle
12.5 Scull #2 drill + 12.5 Doggy Paddle drill + 25 freestyle
12.5 Scull #3 drill + 12.5 Doggy Paddle drill + 25 freestyle
Main Set - Swim Straight through on RM5 cycle*
Set 1
Set 2
Set 3
300 OR 400 freestyle
100 Pull Buoy and Paddles
4x 50 fins FAST!
100 Pull Buoy and Paddles
4x 50 fins FAST!
Set 2
100 OR 300 freestyle
100, 200 OR 300 Pull Buoy and Paddles
4x 50 fins FAST!
100, 200 OR 300 Pull Buoy and Paddles
4x 50 fins FAST!
Set 3
100 OR 200 freestyle
100, 300 OR 400 Pull Buoy and Paddles
4x 50 fins FAST!
100, 300 OR 400 Pull Buoy and Paddles
4x 50 fins FAST!
* RM5 is a setting that goes in your Tempo Trainer based on your CSS pace. Simply take your CSS pace per 50m and add 5 seconds to it - then round to the nearest whole number. For instance if your CSS pace is 2:00 per 100m you need to put 1:05 in the beeper (use Mode 2). During the main set above, wait for the beep, set off and swim quickly enough to get ahead of the beeper every 50 meters. The faster you swim (you decide) the further ahead you get and the more rest you earn before the next swim of the set. You need to take off as soon as it "catches up" and beeps again, no additional rest! You should just get enough rest to change your paddles/pull-bouy/fins if you are quick.
Here's the session on the squad board if you prefer to read it that way:
Swim Smooth!