Big Ricks Swim Team: February 2015

Tuesday 24 February 2015

If You Swim , You Are Swimmer

“If you swim, you are a swimmer. It doesn`t matter how fast or how far. It doesn`t matter if today is your first day or if you’ve been swimming for twenty years. There is no test to pass, no license to earn, no membership card to get. You just swim “

(the wise words are from John Bingham who originally

did it for his love of running.

we loved it so much , we rearranged it slightly to suit

our love for swimming as it matched so well ..)

(the swimmer is George Thornton )

Step It Up..2015

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.!!!!!

Hi all, happy 2015 to everyone,

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.!!!)

Winter Training.
Some swimmers love it...! most hate it....;-))
but all swimmers need a good one.

sunday afternoon set
with the beeches masters team
4.8k (3 miles )
1/3/15

Saturday morning set with
the perry beeches sc squad
4.8k (3 miles )
28/2/15

Mondays nights
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.

Sunday afternoon
4.6k 15/2/5

Saturday morning sprint
14/5/15

Wednesday
4.7k 11/2/15

A NICE Sunday afternoon set.

5.1k 8/2/15

Saturday morning main set..
85% effort hurts at 7.30am
7/2/15

Sunday afternoon Masters set
4750m
1/2/15

Saturday morning.
very good main set..
5350m

Wednesday night.
4.8k

#2swim4life2015 set
nice Monday night 5.6k

Sunday afternoon fun..
4.7k (25/1/15)

Saturday morning fun.!
ricks are the lane 6 massive
24/1/15

NICE mixed Wednesdays night set
4.750m

Nice 2swim4life 2015
warm up set..
75 minute 4.6k blast

HARD
Sunday set,
5.7k

some ideas for Drills on all four strokes

our beeches masters coach
nothing like 10 x 200m neg slpit set ( timed )at
7.30am on a Saturday morning to get your bloody pumping

Saturday morning fun
4.2k

Nice 90 min set 5.2k

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 3^rd length breast

200 Kick (2 f/c 2 back 2 breast)

3 x 2,s F/c full 1st length head up 2^nd length head up sculling (try and get chest high in the water with head up...work those legs)

3 x 2s F/c Pull 1^st length head up 2^nd 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, 2NDL 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.

What the brain believes, the body achieves."

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 .!!!!