The Story Grows and Grows...!!



Big Ricks Channel Squad 2011 
Gary,Stuart,Paul,Nicky,Rob,Richard
 ( Ricks own superstar Super Chest Dyke, was sadly unable to attend
Again..!, We promise he does exist..we think..! )

 Picture courtesy of Express and Star Newspaper
http://www.expressandstar.com/

This weeks channel news is all good..!! we`ve have had a lot of interest from local media in and around the West midlands, mainly in Walsall, The Black Country and Sutton Coldfield areas at the moment, We would like to thank the 3 newspapers who kindly showed an interest in our challenge and published our story in their papers,  ( just check out Our Media page if you wish to see the articles )

We Had Good news from the British Heart Foundation  that's our 'Channel flyer! will be ready next week for collection. The BHF have done amazing job with the flyer and have printed 5000 copies of for us to spread far and wide !, So do not be surprised to  see one near you shortly..!! Off Course  when you see it ..,you know what to do.!  (no its not draw funny faces on it) its  means  i must sponsor these old boys..!! before i forget again, it only takes seconds to do on our Virgin Money Site..!!! ;-)))
 ( Big Ricks Virgin Money Fundraiser Page )


The teams training has been going great the last week or 2 ( see sessions below) , all 8 of the channel squad have been doing so some great times and distances in the pool, I mean comparing  how we all trained  in November to how things are now, well there just no comparison . Particularly  Rob , Richard, Nick and Nicky's improvement has been nothing short of fantastic, all  have improved almost 500m on the hour distance from November , which if you are not sure what i mean , well that's means they are managing an extra  20 lengths in 25m pool  further , in the same 1 hour time ... Really top swimming...BUT YOU CAN DO BETTER..!!

Last good news of the week concerns our open water training which is due to  start in early May  or sooner once the water temperature gets up to above 11 degrees, its  of we go, Sadly we had lost our training venue at Kings Bromley this year because the  MVH Tri Club we used to train with have decided to change there open water training venue to Derby.! ( to fair us ) but thanks to some good work by Gary we have found new club to train with , who use two open water venues near to us....! what a Result.!! great  work Gaz

The club is called The Brat Club.! ( Birmingham Running athletics & Triathlon), the Brat Club is the BT National Club Of Year 2010/11 ..we are so lucky to have such a great club like the Brat on our door step , but even luckier that they have agreed let us train with them..!! if any one wishes to see what the brat club has to offer to check there web page ( http://www.bratclub.co.uk/ )

Away from from the Channel news  for a moment , Two of Big Ricks swim team members had a  a great weekend at the Staffordshire County Open Championships last Sunday (20th Feb) at Wolverhampton`s central swimming baths (http://www.staffsasa.co.uk/asaindex.htm)

Jennifer won 100m backstroke , 50 backstroke , 25m backstroke and 4x1 medley tittles

and Paul won 200m freestyle , 100m backstroke and 50m butterfly tittles, Great swimming both, it all goes well for the summer of open water races we hope..!!

Big Rick Swim Team Members Jenny and Paul
winning 7 tittles between them at The County Championships
Sutton Coldfield,s Perry Beeches Swimmers star at the Staffs

This Weeks Sessions:

Wednesday 2/3/11
Warm Up..
500 F/C Open Water Drills..(head Up every 6-8 strokes etc.. (fast sprints for half a  length and recover and keep repeating with head up )
Main Set..
 5 x 400`s of 5.50 F/C
 5 x 200,s of 2.50 F/C
 5 x 100,s of 1.25 F/C
 5 x 50s of 40 seconds F/C
 5 x 1`s of 20 seconds F/C
Warm Down. 200 - 400m easy backstroke and F/C

Monday 28/2/11
Warm Up,..
 400 gentle F/C drills
Main Set
 4 x1200 F/C (no rest between 1200s)
 1200 (straight) of 16.45 minutes
 400 kick fins of 7 minutes
 1200 broken into 6 x 200`s of 2.50
 400 kick fins again of 7 minutes
 1200 broken down in 4 x 300`s of 4.15
 400 kick with fins of 7 minutes.
swim down:
 200 gentle swim


Sunday 27/2/11
Warm Up
 1500m ( broken into 400m F/C, 100 Back repeat 3 times)  15 r after each 500
Pre Main..
 6 x 100  F/C Kick with fins..(  75m and at 75% effort last at 25m 110 %) 15 r
Main Set,
 9 x 200s F/C ( 1st 200 of 3 minutes, 2nd 200 of 2,50 3rd 200 of 2.40 repeat 3 times)
Warm Down..
 400m easy paced choice swim


Saturday 26/2.11
warm up:
 200m f/c Stroke drills.
Main Set..
 5 x 1200 (no rest between 1200`s)
 1200 straight..of 17 minutes
 400   kick with fins 75% effort
 1200 Broken down into 3 x 400 of 5.45
 400   kick with fins 100 % effort
 1200 6 x 200s of 3 minutes
 400   kick with fins 75 % effort
 1200 broken down into 12 x 100s of 1.30
Swim Down
 400 choice stroke ..( this in must swim down after main set.!)


Thursday 24/2/11
Warm Up..
 600m ( broken down into 300 f/c, 200 back, 100 f/c) 10 r
Main Set
 15 x 200s of 3 minutes ..( try and swim at good even pace 75% effort)
Kick
 5 x 200s Kick with Fins.(.tough set after the main set of 200,s )
Warm Down
 400m Backstroke drills.


Monday 21/2/11
Warm Up:
 1000m ( broken into 300m F/C,200 Back, 100 F/C, 3 4x1 Medleys)
Pre Main.
 9 x 100`s kick with fins no floats
 ( broken down into 3 x 100,s fly..1st len fly swim,2&3 len kick)
 repeat the same on backstroke and  and F/C) 15R per 100
Main Set
 20 x 100s F/C (Broken down into 1st 10 x 100s of 1.30, 2nd 10 x 100s of 1.25)
Swim Down
 400 swim down back and f/c

If you wish to give your support to 'Big Ricks' Team 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

                Every Penny Raised will go to help save Lives.!