The Team Receive A 2nd Olympic and World champion Approval..

Keri-Anne Payne.   
Olympic 10K Silver medallist 2008. World 10K Champion 2009
http://www.keriannepayne.com

Keri-Anne speaks to Matt Davis on returning home
 from winning gold at the 2009 World Swimming Championships

What the guys are doing in Swimming The English Channel

is Truly amazing..Lets not forget Big Ricks Team average well over 

40 years in age, which makes there record attempt even more 
challenging., 
I wish you all well

If you wish to support 'Big Ricks' English Channel challenge
in aid of The British Heart Foundation and Cancer Research UK,
then please log onto there Virgin Money Giving Page;

Big Ricks Channel Swim 2011 Virgin Money Giving

Training, Training and You Guessed it more Training..!!!

Keri-Anne Payne. 
  Olympic 10K Silver medallist 2008. World 10K Champion 2009
Bronze Medalist Commonwealth games 2010
.

We start this weeks blog with  Great  News ,  The Worlds Number One Female Open Water Swimming Star,  Keri-Anne Payne has offered her support to Big Ricks Channel Team.,

It can only do us good to have an Olympic 10K silver medallist (2008),10k World Champion(2009) and The Ladies World Open Water Swimmer of the Year..!!!  with us.. We Can not thank Keri Anne enough for her support, Think we will need some tips of Keri Anne for sure in April when we start Open water Training ,

Timmy" Big Boy"Sanger

Our other bit of good news that's needs a Special  mention , goes to  Mr Timmy "Big Boy" Sanger who is member of Big Ricks Swim Team.. Tim ran the BHF Solihull Santa Jog at the weekend (The race had to be cancelled  before Christmas because of snow) Tim successfully finished the run along with over 500 other Santa`s on Sunday...As result of Tim efforts , the amazing sum of over £1000 was raised for The British Heart foundation and Cancer Research UK .Tim was running in the memory of his cousin Sean .Really Top effort Tim..!!

Tim with his well deserved Medal.

 The Channel News...well.....Christmas seems like distant memory after this weeks Training..we knew it was going to tough, But there are limits..lol. Some of us have managed over 20,000m this week...! which by anyone standards is  not bad..
we now have chances to swim 5 times a week, having secured another session with Perry Beeches SSS, once again thank you to everyone at Perry  Beeches for there amazing support.. 

The Highlight of the week was Saturday morning 1hour 15 minute time trial .!! as you can guess there was not  much laughter before we began, and ever less when we finished...but will all  did it one way or another..some of the faster guys manage over 5000m in that time , nice going chaps...! keep it up Men..it will get tougher over the few weeks..

If you wish to support 'Big Ricks' English Channel challenge in aid of The British Heart Foundation and Cancer Research UK,then please log onto our Virgin Money Giving Page;

                               Big Ricks Channel Swim 2011 Virgin Money Giving

This Weeks Sessions..
Monday 10/01/11 & Thursday 13/01/01
Warm Up...
X 2 ( 400 FC 10r, 300 Back as 100`s K,D,S 10r after 300.)   (1400m)
Pre Main..
12x 1 Fly Kick Underwater (33m pool) with fins.. Rest Heart rate + 50%  (400M)
Main Set..
3 X 1000 FC...30r.....(3000M)
Swim Down..
400 Gentle FC and Back.
Wednesday 12/01/11
Warm UP..
300 FC, 200FC,100FC..3 x(4X1 Medleys), 100 easy swim (1000m)
Drill Work.
5x 100 backstroke . 1st V catch up, 2nd arm by side Catch up,3rd spin out back,4th twist back with fc 5 stroke back turn on your front 5 fc and so on. 5th ( 4x1`s) sprint kick.
5x100s fc ( broke down into 4x1s of 25 second per len, 4th 1 choice..)15r per 100. (1000m)
Main Set
3X 300 FC of 4.15 .. good even paced swim.
followed by easy 100 recover (1000)
Sprints.
4 x 50 choice..race pace of Starting  blocks...times to be taken and Noted..!!100% effort.(200)
Warm Down
200 easy Back.(200)
Saturday 15/01/11
warm up
400 fc/back gentle work out (400m)
Main Set..
1hour 15 minutes straight swim..( working on an even paced..its a hard swim to do) (5000m)
Warm Down.
easy gentle 400m choice (400m)
Sunday 16/01/11
Warm up..
200 easy FC followed by 4 x 100 ( broken down into 50 at 50% effort, 50 at 75% effort) (600)
Kick
8 x 50 ( alternate 50 at 100% effort, 50 at 75% effort) (400m)
Pre main
4x 50`s ( 25 easy 25 100%)
4x 50`s ( 25 100% 25 easy) ( 400m)
Main Set..
4x 500 ( 50 at 100%,  200 at even race pace , 50 at 100% hard, 200 at even race pace)
this is a hard swim if done right..looking to hard of race pace...! then recover back then 100% again) (2000m)
Swim Down
400 gentle Back and FC....

HARD WEEK..!! over 20,000m done..but we did it ,!


The Team Receive Olympic and World champion Approval..

Nick Gillingham MBE, Double Olympic Medallist,

World, European and Commonwealth Champion
And World Record holder...

 

What the guys are doing in Swimming The English Channel
is Truly amazing..Lets not forget Big Ricks Team average well over
40 years in age, which makes there record attempt even more
challenging., I know Mark would have been so proud of them all, as am I. 
I wish you all well
Nick.
If you wish to support 'Big Ricks' English Channel challenge
in aid of The British Heart Foundation and Cancer Research UK,
then please log onto there Virgin Money Giving Page;

Big Ricks Channel Swim 2011 Virgin Money Giving

Nick At His Best..!

2011.... Starts With A Bang..!! 9/01/2011

Well 2011 certainly did start  with a Bang.! , We had a Big Ricks Team New Years Eve  Party , AND did we party...!!!!! not just because we were celebrating  the start of the New Year (hopefully a Great Year for us all ..!!) but we had even better reasons to celebrate , as we had some great news at that party,  our very own superstar Mr Daz “ Super Chest” Dyke informed us all  that over the Christmas period he had finally popped the question to his beautiful partner Karen , asking would she do him the honour  of becoming  Mrs Super Chest ..?? and Karen said yes .!!! i mean how could any lady turn down an offer like that .!!;-))..Its amazing news Daz and Karen, Best Wishes to you both for  a life time of happiness together, love from all the Team xx

The Future Mr & Mrs Super

I get the feeling its going to be a Beautiful 2011.!

Okay..lets move onto The Swimming News....Well The Breaking News is...!,  Everyone, and I do mean everyone is Fit and Swimming..!!! which is great news for the Team . Big Gary Edge`s back is  I am  glad to say fully recovered ,and  even though Gary has had a enforced 10 week break out of the water because of it, his swimming on his first week back has been great . As for the soon be Married,  Darran "Super Chest" well he is also back into full time training..! How could we ever doubt you..!!! Super is back... fitter and faster than ever..!!,


 We have managed to do 4 ( 1 and 1/2 hour ) sessions this week, the extra session  has been secured with the help of Perry Beaches Sutton Swim Squad who have very kindly given us time (and a lane) on Sunday afternoons' to train, so a 'Big Ricks Team' Thank You must go to Helen, Mandy, Gary and Keith and everyone involved at Perry Beaches for there amazing support.


The Team were all very  lucky when Santa came knocking on Christmas Eve.. Everyone got Micro Fins, Nick( Mr Average) got a matching pink Pull Buoy and Kick floats off Mrs Pee, he also along with the Badger (Gary) got very nice cute Waterproof MP3 Players.!!! Mm mm (no team comment yet.!!). and talking of cute The Gimp (Doug) has had a nice pair very "very" brief and skimpy  trunks off his older partner Lisa...(don`t worry a picture will be forth coming)!!!


Okay, Last news of week is that we have broken through the £1k barrier with our sponsorship which is Amazing....!!!! it has to said most of it is due to the great work being done by Rich and Rob to spread the word about our Channel swim...Top Effort guys...keep it up and hopefully the rest of team can do as well in the weeks and months ahead..catch you next week...!!!

 

This Weeks Saturday morning session was a bit of mixed up..!! as a result of there being  power cut at Walsall Gala Baths, so instead of wasting a session, we went to our local gym pool and David Lloyd's .!! 


If you wish to support 'Big Ricks' English Channel challenge in aid of The British Heart Foundation and Cancer Research UK,then please log onto our Virgin Money Giving Page;

                               Big Ricks Channel Swim 2011 Virgin Money Giving

This weeks Training sessions:
Sunday 09/01/11 and Thursday 06/01/11
Warm up
easy swim, long strokes, loosen up.!
X3 ...(400 F/C ..10R , 100 back ...10R ) (1500m Total)
Pre Main.. 
work of heart rates, Push heart rate  MAX.!
6 X 100 FC kick with Fins and Boards.! 30R...(600M)
Main
3 X 400 FC..Medium Pace..30R....(1200M)
Swim Down..
Its Important to do swim down, even if we don`t complete the whole session.we need to get the lactic acid out of our ageing muscles.!!!
400m Gentle swim F C /or back (400)


Monday 03/01/11 and Saturday 08/01/11
Warm Up..
X2 400 FC 10R , 300 Choice as 100s Kick, Drill and Swim..10R after 300 (1400m)
Pre Main.
8 X 100s..FC Kick with Fins and Boards  (800) 
Main..
20 X 100s FC off Current PB + 50%  ( 2000)
Swim Down..
400 Gentle swim FC or Back..  (400)


YOU MUST DO THE SWIM DOWN....!!!!!!