Your Festive Swim Session - The 12 Days Of Christmas

We've just released Episode 6 of the Swim Smooth Podcast where we are joined by Andy Blow - Head Coach Paul Newsome's long-time friend, fellow Bath University Sport & Exercise Science graduate, British Triathlon team member, founder of www.precisionhydration.com, and most recently, the guy who dragged Paul around the infamous Otillo SwimRun World Championships in Sweden (see photo right)!

Paul and Andy chew the fat about Sport Science and where their paths in this discipline diverged (Andy - more towards physiology, nutrition and testing; Paul - more towards biomechanics and coaching).

Andy's story is fascinating, from being a prospective Leicester City youth team soccer player in his early teens, to becoming a formidable force in triathlon in the early / mid-2000s, to now helping tens of thousands of athletes in sports as diverse as baseball to biathlon improve their performance through a better understanding of their hydration requirements.

Listen here:

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Note: There was a problem with the audio starting at 17:30 on the original release. It's fixed now but if your device has downloaded the original then delete it and re-download.

Like this on an iPhone:

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Your Festive Swim Session - The 12 Days Of Christmas

What do the Swim Smooth Squads in Perth do for their last session before Christmas? Swim the 12 days session of course! As introduced here by Paul:

Give this solid aerobic set a crack between now and Christmas day:

Warm-up	200m	Easy freestyle
12 lengths	600m	Cross eyed emus	CSS+7*
11 lengths	550m	Eleven limping lizards	CSS+6
10 lengths	500m	Ten nosy numbats	CSS+5
9 lengths	450m	Nine fat koalas	CSS+4
8 lengths	400m	Eight frill necked lizards	CSS+3
7 lengths	350m	Seven wobbly wombats	CSS+2
6 lengths	300m	Six cackling cockies	CSS+1
5 lengths	250m	Five pink galahs	CSS
4 lengths	200m	Four kicking kangaroos	CSS-1
3 lengths	150m	Three mincing magpies	CSS-2
2 lengths	100m	Two lucky lyrebird	CSS-3
1 length	50m	A kookaburra up the gum tree	CSS-4

Length count is for a 50m/yd pool - double the lengths for a 25m/yd pool.

* To descend, take 0:25 off your Tempo Trainer Pro in Mode 1 after each swim.

A big fat Merry Christmas to you, from everyone at Swim Smooth!