Extreme Winter Training Week....!! 4/12/10

 
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"Our Winter Training Home The Gala Baths.."

This week’s training has been difficult to say the least, I guess we in the West Midlands have been very lucky Compared to rest of the U.K, but still with the ice and snow and it’s not been easy to train. But its surprising where there is a will there is always a way..!!! so we some how managed to get 3 sessions in again this week, and very Good sessions at that. The only down side to things  at the moment is that we are only a team of 4 at present.. Sadly Big Gary Edgington ( The Silver Badger.!) has had a recurrence of back trouble and has been signed of work for the rest of the year., Hopefully with a few weeks rest over Christmas the back pain will ease and He can start  his training in Ernest in the New Year... Our other missing member is our very own Super Star..!! Mr  Darran "supper chest" Dyke  ...who sadly is suffering a very painful illness which he always gets about his time of year , I`m  think some of you may of heard of this deadly illness ... LAZYITIS....!!,  so at the moment he's more fondly known as Flabby Chest..!.!! So he had  best  Get his ass into gear and get to  training ASAP before  he gets his old  Man Boobs BACK.!!! ( other wise we have to Take shocking measures and publish picture evidence of the old man Boobs ..SCARY.!)

To Finish on a positive Note, there is some great news, Big Ricks Team Have Coach.!! ( A real coach sorry Paul) The A.S.A Legend Dave Marsh has offered his services to act as coach/team manger for training at the Pool, Lake and Sea Sessions( i wonder if he knows what he has let himself in for.!) , Dave has also agreed to come  on the boat  and keep us in order, when we attempt our ""Record Breaking Crossing"" in July 2011. Dave has  been coaching at Club,Midland, National and international level for over 50 yrs at least..!!! we are very lucky to have him to help us..

"The Coaching Legend That Is Dave Marsh"

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Dave 1st advice having looked at our First few weeks of Training..were.-
Hi Big Ricks Team.!!,
I think that you need to up the cardio vascular element of the training.  I would suggest some FC Kick with fins.  Not because you need to train your legs but the Quads and Hamstrings are the largest muscle groups and will burn a lot of oxygen.  Work off heart rates instead of rest times.  Push the heart rate to near maximum, this will vary for each of you and start the next set when it has dropped to normal + 50%.  I would suggest that this be included after the warm up and then go on to the distance work when you have done the cardio vascular.  This will increase your lactate tolerance which you will need.  You still have to keep up the mileage.

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This Weeks Swim Sessions
 ( we will be taking up Dave`s Advice from next week  ) 
Monday 29/11/10
Warm up: 800( 200 swim, kick, pull, swim )
Main Set: 25x100 (going off 1.35 ) swimming at 80% do some of he set with paddles, and pull buoy.
swim down: 400 skill drill..
Thursday 2/12/10
Warm up: easy 400m choice..
Main Set: 3x400,4x300,6x200...done as one swim..! no rest. showed i like this because we swam at 2 paces..with out stopping..so for the 3x 400 is was 400 hard 400 skill and recover and 400 hard, then onto the 300 and so on..its hard swim.!
Swim Down.400 skill drills.
Saturday 4/12/10
Warm Up : 1000 drills ( 200 swim,kick,pull catch up swim)
Main Set: 100% effort swim as Coach Marsh advised.
500m (100%) 100m recover swim (we still did drills on the recovery swim)
400m ""            ""
300m ""            ""
200m ""            ""
100m ""            ""
50 m  ""            ""
1 L     ""            ""
Swim Down 400m easy drills.

                                             " Extreme Channel Training"