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Big Ricks blogs are BACK.!!!
2013 was the last of Ricks triple English Channel adventures , at the end of the 2 way swim ,it was heard said by members of that Rick team , that if anyone should ever mention doing another channel swim again ( like a triple crossing ) or should anyone of us be seen EVEN near Dover again, then lives would be lost ...;-))
BUT WE ARE BACK with a totally new team (almost )
We have new goals and big plans just like before , and just like before we will most likely mess up along the way, expect to much and as normal total under estimate just how hard swimming the English channel FAST can be.!but totally as before its going to BE 18 MONTHS OF FUN.!!!!! |
Well I`m sure you are like us in thinking the Christmas and
new year festivities seem a long and distance memory already, as we return to the pool
for the winters Horrid months of hard swim sets. It’s Time for Ricks to stop partying, time to
move on from last year’s swimming highs , and time to get back into the hard pool training
before return to the open water in April., it’s time to focus on the next
2 yrs.
We are planning another pop at the English Channel, this time looking at an English record time of sub 18 hrs For a Two Way English Channel relay swim. We have an 18 month plan, to be ready for late July 2016 and sub 18 hr double. (Well that’s the hope & plan)..It seems a long way off at the moment. But it’s not really...we only have 4 months of hard pool and land training to do before we head back into open water..!! So it’s time to step it up and get the miles in those shoulders...!!
We hope these training plans might help other swimmers with winter training , we look at other blogs for sure for new ideas and sets ..As we all know how hard and boring pool training can be for all of us.)
Happy training and
keep swimming Big Ricks.
( click on the arrow in the picture to hear the Mc`s great song as you read )
Ricks Blog Tune returns this week. with a very apt
up beat song for the start of January , and fact like it all not...all swimmers have to step it up and start training 100%...it’s
the classic tune by the Stereo MC`S......" Step It Up." Listen as you
read.Dare you not to dance... ;-)) This Weeks Sessions (Land Work is also being
done twice a week.Concentrating in Back, Shoulders, Core, Chest and
Triceps don`t go mad, you’re not trying to be the next Arnie.!!!)
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| Winter Training. Some swimmers love it...! most hate it....;-)) but all swimmers need a good one.  with the beeches masters team 4.8k (3 miles ) 1/3/15  the perry beeches sc squad 4.8k (3 miles ) 28/2/15  2swim4life set..3 miles. (mile 1- 23.51, Mile 2- 23.16) we are slowly getting used to doing mile , rest set then mile again i prep for the 72 miles we going to have do as a team at the 2swim4life 24hr event on 2nd/3rd of May.  4.6k 15/2/5  14/5/15  4.7k 11/2/15 
A NICE Sunday afternoon set.
5.1k 8/2/15
 85% effort hurts at 7.30am 7/2/15  4750m 1/2/15  very good main set.. 5350m  4.8k  nice Monday night 5.6k  4.7k (25/1/15)  ricks are the lane 6 massive 24/1/15  4.750m  warm up set.. 75 minute 4.6k blast  Sunday set, 5.7k   nothing like 10 x 200m neg slpit set ( timed )at 7.30am on a Saturday morning to get your bloody pumping  4.2k  |
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| 2swim4life 2015
You add a t-shirt to training and automatically
you get
the same swim feeling as you get
swimming in wetsuit ."horrid"..;-)
started our prep for the 2swim4life event..
5 x1000m..
#1 1000m swim with T-shirt (target around 15.30 )
#2 1000m ( 2 x 500m ) with t-shirt .pull & paddles @
8.00.
#3 1000m ( 5 x 200m ) swim @ 3.00.
#4 1000m ( 10 x 100m) pull and paddles @1.35.
#5 1000m swim easy @ 60%
swim down..
gooo home and sleeep.!!
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10 minutes stretching...IMPORTANT..!!!
Concentrate on good form on all strokes ALWAYS!
Warm Up
800..( 200 swim kick pull swim ) choice stokes BUT no F/C
on this set. Main Se t 3 X 1200 F/C 70% effort
1200 ( 3 x 400 of 6 minutes) 1200 (6 x 200 of 3 minutes)
1200(12 x 100 of 1min 30 ) try and make all the sets comfortable, want it done
an even pace Warm Down..
6x2 ..Breathing every 5...long stroke..Counting strokes
again 400m easy swim down
5 minutes stretching
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10 minutes stretching
Warm up. (33m pool)
200( 3 x 2`s F/c to Back) 15r
200 (3 x 2,s F/c to Breast) 15r
200 ( 3 x 2`s Back to Breast ) 15r
Main Set..75% effort (aim to hit 5.45 or better per 400m)
15r
2 x 400`s F/C Full
2 x 400`s Pull Buoy
2 x 400,s Paddle & Pull Buoy
2 x 400,s Full & Snorkel
2 x 400`s Paddles, Pull Buoy & Snorkel
Kick & Full Set ( fins , but NO Board)
200 (3 X 2`S up u/w Fly Kick back Full Fly )
20r
200 (3 x 2`s up back kick, back full stroke) 20r
200 (3 x 2`s up f/c kick back full f/c use snorkel)
20r
400m easy swim down
5 minute stretch down.
Total.5600m.
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10 minute Stretching.
400m( 2x200`s choice stroke drills not F/C ) easy,nice
and relaxed.
Main set...75% Effort (Aim to Hit 2.45 per 200) R15
10 x 200`s
2 x 200`s paddles
2 x 200`s Pull Buoy
2 x 200`s Pull Buoy and Paddles
2x 200`s Full with Snorkel
2 x 200,s Pull Buoy ,paddles and Snorkel
Kick Set 80% EFFORT 20R
4 X 100`S f/c going off 2.00 minutes
400 easy swim done
5 minute stretch.
Total 3200m
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10 minute Stretching.
400m( 4x100 each stroke drills) easy,nice and relaxed.
Main set... (Aim to Hit 1.20 per 100) R15
21 x 100`s ( use Paddles and Snorkels for this set)
Kick Set...Fins, NO board
8 x 25`s U/W Fly Kick R20
Kick and Full set..(with fins) 20R
4 x 50`s (25 fly U/W,25 fly full stroke)
4 x 50`s ( 25 Back kick,25 back full)
4 X 50`s (25 kick f/c,25 f/c full..try snorkel on this
set)
400 easy swim done
5 minute stretch.
Total 3700m
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10 minutes stretching...IMPORTANT..!!!
Concentrate on good form on all strokes in this warm up
400m easy choice Full (at least 3 different strokes)
400m easy choice Kick (at least 3 different strokes)
300m reverse IM Full...(3 lengths on each stroke)
300m reverse IM Kick...(3 lengths on each stroke)
200m Full (25.f/c, 25 No 1 form)
200m Kick (25.f/c, 25 No 1 form)........(1800m)
Main Set...90% effort...F/C
3 x 100,s f/c (aim 1.10 or better) 30r after each 100
1 minute rest
3 x 200,s f/c (aim 2.20 or better) 30r after each 200.
100 easy swim down....(1000m)
Starts, Turns and Finishes set...important..!! (500m)
F/C drills...600m various...
200m easy swim down
5 minutes stretching
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10 minutes stretching(33m)
200m full every 3rd length back
200m full every 3rd length breast
200 Kick (2 f/c 2 back 2 breast)
3 x 2,s F/c full 1st length head up 2nd length
head up sculling (try and get chest high in the water with head up...work those
legs)
3 x 2s F/c Pull 1st length head up 2nd length
head up sculling (try and get chest high in the water with head up...work those
arms...NO KICK)
Main Set 10 x 300`s F/C 70% effort.. 20r or of 4.45...
2 x 300`s Full
2 x 300,s Pull buoy
2 x 300 Paddles Full
2 x 300,s Paddles and Pull Buoy
2 x 300,s Snorkel Full
Think about stroke for the whole set..!! Tempo, catch. Bi
breathing, kicking from the thigh not the knees, hip movement through the pull
Kick...8 x 100 (set done twice) with Fins No Board
100... (1ST L F/C, 2ND L Under water, 3RD
L F/C)
100 ( F/C , U/W,Back)
100 (f/C .U/W, Choice)
400m Swim down Choice
5 minutes stretch
Total 5200m
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10 minute Stretching.
400m easy F/C...nice and relaxed.
Main set...1 hour timed and distance recorded swim.
It’s never fun but its great gauge of improved fitness
through the winter...should be done at least once a month...learn your
pacing...a good swim 4000m in the hour
400 easy swim done
5 minute stretch.
Total 4800m
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we will add more sets as the weeks and months pass..we are swimming about 4 sessions a week at the Mo...our 1st big team swim is the 2swim4life event..we have 3 teams of 2 taking part..that's only 72 miles to swam between us...should be fun..its always a great event to be part off..catch you soon ricks
Just in case we needed reminding just how tough and cold
the English channel can be.!
here is a short clip the USA`s new Late Late Show presenter
James Corden attempting to swim the English Channel..
but not the warm summer months for James...
he`s attempting it in December..
As James so rightly points out
“How hard can it be, it’s only a width, it’s not even a length “
"Man's greatest obstacle is his mind.
"Man's greatest obstacle is his mind.
What the brain believes, the body
achieves."
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| Channel swimming is an expensive business.. roughly £6000 for this double adventure Soooo Team mates.It's only 81 weeks until its double channel time... Time to get saving, save £12.50 per week from now until July 2016 . Covers the swim and more importantly the after party .!!!! |
