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 ,!