Mr Blue Sky....!!

At last Super joins the party.!!
The Meat,The Badger,The Gimp,Super Chest,Basher

Channel news to follow......

After telling you in last weeks blog about the song ` Everybody Talkin` that David Williams used to hum to himself over and over on his channel swim  to keep his mind sane... well it got us to thinking what songs  the team might use in their swims July...1st up is big ricks coach Paul.. his choice is...., Mr Blue Sky by ELO...! ENJOY......


swim sessions this week.


Thursday 24/3/11 ( Walsall Gala Pool 33.3)
WARM-UP: 1,000m

 1,500 freestyle @ 22:00 minutes

 3 x 500 @ 7:00 (descending, total time faster than the 1,500)

 5 x 300 @ 4:15 (descending, total time faster than the 3 x 500 combined)

 15 x 100 @ 1:25 (descending, total time faster than the 5 x 300 combined)

Swim Down 600 m

Wednesday 23/3/11 ( perry beeches pool 25m)
Warm Up  easy 400m
Main Set....(Ladder Set )
 5 x 800.s 
 1st  set  800 @   
 2nd set  2 x 400,s @  6.00
 3rd set  4 x 200,s @ 3.00
 4th set   8 x 100,s @ 1.30
 5th set   8 x 2,s @ 45 sec   then 16 x 1,s  @  25 sec
Swim Down 400 mixed strokes 


Monday 21/3/11 ( Walsall Gala Pool 33.3m )
Warm Up 400m 
Main Set ( v tough set  ) 
 5x 400,s f/c @ 5.50 
2 Minutes Rest
 5 x 200,s f/c @ 2.45
2 Minutes Rest
 5 x 100,s f/c o@ 1.20
2 Minutes Rest
 5 x 2 lengths of @ 50 seconds
2 Minutes Rest
 5 x 1,s @ 25 seconds or better
Swim Down 400m ( you will need it )


Sunday 20/3/11 ( Perry Beeches Pool 25m)
Warm up 800m F/C
Main Set
 20 x 100s FC range @ 1.40 to 1.15..
Kick Set
 8 x 50,s Fly with fins ( 1st 25 under water, try 2 if possible)
Warm Down 400m

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

                        Big Ricks Virgin Money Giving.Co.Uk

         Every Penny Raised will go to help save Lives.!