Swimming The English Channel To Help Save Lives...!!

   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

The Worlds Best Gives His Support..!

Big Ricks 'Basher' Bates;
Paul has his mind on swimming even when he is skiing in the Alps.!

Things really are starting to fall into place, after weeks of seemly doing loads of ground work which lead  nowhere, this week has been totally different. Our British Heart Foundation flyer is almost ready to printed, we have to thank Warren and Charlotte at the BHF for all their hard work and understanding over the past weeks. Thanks to them we now have something that we all think demonstrates perfectly the reason why 'Big Ricks' team are swimming the English Channel..!

On the sponsorship front that to is also on the move, thanks mainly to Richard, we hope to have some great news by the end of the week in terms of amounts. We, as a team, cannot thank everyone enough for your support, no matter how much every penny will go to help save lives.!! It's that simple..

We have some more great news this week, Thomas Lurz has agreed to lend his support to 'Big Ricks' Team, for those of you who don`t about Thomas, well he is arguable the best open water swimmer in the world today, he is a multiple World Champion and Olympic bronze medallist from the 2008 games.


Thomas has been voted 'World Open Water Swimmer' of year on three occasions. We are very lucky as a team to count on the support and advice of Thomas and we thank him for taking time out of his busy training schedule to help us..

Thomas Lurz
The worlds No1 Open Water Swimmer

All things Channel are going great, The British Heart foundation flyer has been finished, so hopefully that will be printed of ASAP . all the training is going to plan..all the team are starting to  get   fit and fast..all the hard work we are doing in and out of the pool really is showing.!! its great to see...and gives us a lot of hope for the months to come   that we really can achieve our swim goal and get under the magical  10 hour mark for the Channel..!!!!!! 

Basher still makes time to swim 
while on Holiday.!!

  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 24/1/11

Warm Up: 600..( 3x200..1st 200 Freestyle, 2nd 200 backstroke,3rd 200 choice stroke)

Main Set: : 3600..(6 x 600..1st 600 Straight, 2nd 600 (3x200) ,3rd 600 straight , 4th 600 (6x100) ,5th 600 straight , 6th 600 ( 300x200x100) ) have  almost no rest after each swim..only 10 seconds at most.!!. try to swim at even pace, well within our selves.., looking to double this set this set to 12x600 by end of January 2011.

Swim Down:..Easy paced 400..still thinking of stroke technique even though its our warm down swim.

Thursday  27/1/11

Warm up:..600..( 3x200..1st 200 freestyle , 2nd 200 freestyle Pull, 3rd 200 freestyle )

Main Set...Pyramid ..(100,200,300,400,500,400,300,200,100) working at a good pace..its meant to be a  hard swim don`t be scared of it. working on 1min 30sec per 100..

Swim Down:...nice 6x2..backstroke 1st length choice 2nd length 

Saturday 29/1/11

Warm Up: .. 600 easy paced..thinking bi lateral breathing, thinking a strong long stroke, 

Main Set: ..7x400( 2x400, 4x200,3x4,4x100,6x2) again working at a good pace, maybe 80%.only resting for 5 seconds after each swim..its our way to keep record of the distances we are doing and trying to make it a little more interesting than just doing a 2800m stright off..

Swim Down: Nice easy 6x1 choice..

The Team Receive A 2nd Olympic and World champion Approval..

Keri-Anne Payne.   
Olympic 10K Silver medallist 2008. World 10K Champion 2009
http://www.keriannepayne.com

Keri-Anne speaks to Matt Davis on returning home
 from winning gold at the 2009 World Swimming Championships

What the guys are doing in Swimming The English Channel

is Truly amazing..Lets not forget Big Ricks Team average well over 

40 years in age, which makes there record attempt even more 
challenging., 
I wish you all well

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 there Virgin Money Giving Page;

Big Ricks Channel Swim 2011 Virgin Money Giving

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 ,!


The Team Receive Olympic and World champion Approval..

Nick Gillingham MBE, Double Olympic Medallist,

World, European and Commonwealth Champion
And World Record holder...

 

What the guys are doing in Swimming The English Channel
is Truly amazing..Lets not forget Big Ricks Team average well over
40 years in age, which makes there record attempt even more
challenging., I know Mark would have been so proud of them all, as am I. 
I wish you all well
Nick.
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 there Virgin Money Giving Page;

Big Ricks Channel Swim 2011 Virgin Money Giving

Nick At His Best..!

2011.... Starts With A Bang..!! 9/01/2011

Well 2011 certainly did start  with a Bang.! , We had a Big Ricks Team New Years Eve  Party , AND did we party...!!!!! not just because we were celebrating  the start of the New Year (hopefully a Great Year for us all ..!!) but we had even better reasons to celebrate , as we had some great news at that party,  our very own superstar Mr Daz “ Super Chest” Dyke informed us all  that over the Christmas period he had finally popped the question to his beautiful partner Karen , asking would she do him the honour  of becoming  Mrs Super Chest ..?? and Karen said yes .!!! i mean how could any lady turn down an offer like that .!!;-))..Its amazing news Daz and Karen, Best Wishes to you both for  a life time of happiness together, love from all the Team xx

The Future Mr & Mrs Super

I get the feeling its going to be a Beautiful 2011.!

Okay..lets move onto The Swimming News....Well The Breaking News is...!,  Everyone, and I do mean everyone is Fit and Swimming..!!! which is great news for the Team . Big Gary Edge`s back is  I am  glad to say fully recovered ,and  even though Gary has had a enforced 10 week break out of the water because of it, his swimming on his first week back has been great . As for the soon be Married,  Darran "Super Chest" well he is also back into full time training..! How could we ever doubt you..!!! Super is back... fitter and faster than ever..!!,


 We have managed to do 4 ( 1 and 1/2 hour ) sessions this week, the extra session  has been secured with the help of Perry Beaches Sutton Swim Squad who have very kindly given us time (and a lane) on Sunday afternoons' to train, so a 'Big Ricks Team' Thank You must go to Helen, Mandy, Gary and Keith and everyone involved at Perry Beaches for there amazing support.


The Team were all very  lucky when Santa came knocking on Christmas Eve.. Everyone got Micro Fins, Nick( Mr Average) got a matching pink Pull Buoy and Kick floats off Mrs Pee, he also along with the Badger (Gary) got very nice cute Waterproof MP3 Players.!!! Mm mm (no team comment yet.!!). and talking of cute The Gimp (Doug) has had a nice pair very "very" brief and skimpy  trunks off his older partner Lisa...(don`t worry a picture will be forth coming)!!!


Okay, Last news of week is that we have broken through the £1k barrier with our sponsorship which is Amazing....!!!! it has to said most of it is due to the great work being done by Rich and Rob to spread the word about our Channel swim...Top Effort guys...keep it up and hopefully the rest of team can do as well in the weeks and months ahead..catch you next week...!!!

 

This Weeks Saturday morning session was a bit of mixed up..!! as a result of there being  power cut at Walsall Gala Baths, so instead of wasting a session, we went to our local gym pool and David Lloyd's .!! 


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 Training sessions:
Sunday 09/01/11 and Thursday 06/01/11
Warm up
easy swim, long strokes, loosen up.!
X3 ...(400 F/C ..10R , 100 back ...10R ) (1500m Total)
Pre Main.. 
work of heart rates, Push heart rate  MAX.!
6 X 100 FC kick with Fins and Boards.! 30R...(600M)
Main
3 X 400 FC..Medium Pace..30R....(1200M)
Swim Down..
Its Important to do swim down, even if we don`t complete the whole session.we need to get the lactic acid out of our ageing muscles.!!!
400m Gentle swim F C /or back (400)


Monday 03/01/11 and Saturday 08/01/11
Warm Up..
X2 400 FC 10R , 300 Choice as 100s Kick, Drill and Swim..10R after 300 (1400m)
Pre Main.
8 X 100s..FC Kick with Fins and Boards  (800) 
Main..
20 X 100s FC off Current PB + 50%  ( 2000)
Swim Down..
400 Gentle swim FC or Back..  (400)


YOU MUST DO THE SWIM DOWN....!!!!!!

Merry Christmas Everyone..x



Big Ricks Open Water Swimming Team 2010..
Christmas Jolly....!!

Its been a bit of disjointed week, with The Bad Snow, The Team`s Injuries , The Teams Laziness, The Children's School Carol services  ,The Office parties etc,,,You know its all the normal stuff that goes on in the week leading up to Christmas..!!. 3 sessions were done by some, and what was done as helped us reach our goal of being prepared and ready for the 5th Jan 2011..when everything will start  for real..!!!

On the sponsorship front, there is still not that much joy i`m afraid ...but we have had  a few positive inquiries so we are very hopefully in weeks ahead there might be some better news ,.! there was positive news of the British Hear Foundation who can adapt the Walsall Appeal leaflet to include the words about our swimming challenge and include the information on the defibrillators

We do have some Great  News , Our good friend and  Walsall`s  No.1 Sports Star., Olympic Swimmer  Nick Gillingham has agreed  to lend his support to Big Ricks Team., It  can only do us good to have a 2 time Olympic medallist and former world record holder on board with us.. Cheers Nick your  a true friend.! ,



Nick Gillingham MBE, Double Olympic Medallist,

 World Champion,  And World Record holder...



Saturday when  Morning Training was over...It was Big Ricks 1st Christmas Jolly...,We had a great time, 9 of the Team Braved the cold and very bad snow to celebrate a great 1st full  Year for the Big Ricks open water Swim Team,,lets hope its the 1st of many to come .!!! .. 

Sadly a few of The Team couldn`t` make it , Flabby Chest daz was trapped in Liverpool because of the snow, The Meat Brownjohn was over in Sweden seeing his partners family and as for   The Captain "Chunky Boy"" Cashy.??? well we just  don`t` know ..as he never turned at swimming in the morning or at the  pub for afternoon Drink with his TEAM MATES.!!!!Mmmmm.! well lets just say we will sort a Massive forfeit for him ..don`t you worry. !

The Usual Suspects..!!

The only thing left to say  is to wish you all a Fabulous Christmas and a Magical New Year..!!xxx

see you 2011......

                      Now in the words of  Walsall`s Most Famous Band

                             Its Christmassssssssssssss..!!!!!!

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 13/12/10

Warm up..400 ( 300 free 100 back)

Main Set 8 x 400 ( 12, 10x2, 8x4,6x6,4x8,2x10,12, 12x1) mixing the set up, fast and slow, different strokes.

Warm Down 400.

Thursday 16/12/10

Warm Up..400M (choice drills)

Main Set 6x600 (1st set  600,2nd set  200,2x100,3x2, 3rd set 3x4,3x2 4th set 6x1, 200 6x1,5th set 3 x200, 6th set 600) working of a 100 time of 1.30.! hard set..

Warm Down 400

Saturday 18/12/10

Warm Up 400M drills

Main Set..3 x 600M...fast ..going of 1.20 per 100 pace..( very hard, lots of rest ) follow that with 12x1 sprint drills( 50-50 sprints, under water and then sprint etc)

Warm Down 400M...

                                  Saturday morning 6.45 am..,and  its a bit fresh....!!

Its Been a Tough Week..14/12/10

Come On...!!! Anyone who has ever swam at the Walsall Gala Baths knows
  The temperature  never goes above -5 EVER..! so god knows
where 29 degrees comes from Mr Pugh..lol

 Its been a funny old week .The training part of week has been great, everyone in Big Ricks Team (apart from Gary with his bad back and old Flabby Chest Darran with his illness )  , really are starting to get there general swimming fitness back to level

where we can really push on with the much harder and longer swim sessions  in the new year without any worries, which is great news, as the 100% Swimmers in the Team  thought  the Water Polo Boys Richard and Rob might take until the End of January  to get back up to speed.!!  but that's so not the case.., sorry for doubting you guys.... ,

Saturdays (11/12/10 ) swim  really was promising , We had a go at our very First hour long none stop swim, Dougy and Paul managed to do over 4000m, ( well they are both still swimming pretty much full time still , well ok 2 times a week.!! ) Richard did a great swim around 3600m and Captain Cashy was doing great until he slopped of after about 50 minutes,because as we later learnt   his good lady wife was going Christmas shopping and he was told Don`t Be Late Home Or Else.!! .!( and as we know Chunky Boy Cash  always does as he is told .!!!!! like most husbands i guess.) Big Ricks 2 amazing reserves Nick and Nicky ( or as they are better known  Mr Average and Sloppy.!!) also  swam great Nicky doing about 3500 and Nick 3200..the great swimming done by the team,  shows what can be done after just  3 weeks of  training, just think what we can do after 7 months..!!!

So Our Record attempt To Do The Fastest English Channel Relay Crossing for Team (over 40)  really is Very Much The cards in 2011.!!!

The Tough part of the week has been all to do with Sponsorship ,or should i say the lack of it..!! We have Gently been approaching some of the Multi National Companies that are based in around The Walsall area for help and support  .You know the Super Market Chains, Banks, DiY stores..etc..., but sadly we have very little success at the moment .!!, and those who have replied have wished us well, but have also given us a big fat NO where help is concerned .!! i  know that all of them are doing amazing things for charities through out  the U.K , pledging many millions of pounds in the process which is we know is fantastic and long may it continue in these tough times!, and we also guess  these companies  must get 1000`s of requests for help such as ours every week .!!! So We won`t take a few knock backs to personally, and we certainly will not give up asking for help..!!

                        Saturday 7am , just before our 1st One Hour Time trail.!!!

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 Swim Sessions;
Monday 6/6/10
Warm up 400  (200 easy, 200 drills)
Kick Set..600..( 6x100`s  Freestyle ..1st length hard, 2nd recover 3rd hard..30 sec rest between each 100)
Main Set..7x400 (  straight 12, then 10x2,8x4,6x6,4x8,10x8,12) short rest between each 400, try and mix up the 400 with another stroke not  freestyle..!!)
Warm down..12x1.( breathing set..... breath every 6, 7,8,9,10,11 straight,11,10,9,8,7.. keep an eye on how many strokes it takes you..!! will come use full in the weeks ahead.!!)
Thursday 9/12/10
Warm Up 800..( 200 swim kick pull swim ) choice stokes.
Main Set 3 X 1200 ( 3 x 400 of 6 minutes)
                               (6 x 200 of 3 minutes)
                               (12 x 100 of 1min 30 )
try and make all the sets comfortable, using it as way of swimming an even pace.
Warm Down..6x2 ..breathing every 5..long stroke..counting strokes again
Saturday 11/12/12
Warm UP. 400 mixed strokes..
Main set ..A straight  1 Hour swim.. (looking to pace yourself throughout the swim..!! its not about the distance , all about the time.!!)
Warm down..200 Easy backstroke.. 

WHY Are We Trying To Raise £10,000..........??

                                                                                                                                         
   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               

Extreme Winter Training Week....!! 4/12/10

 
<>

"Our Winter Training Home The Gala Baths.."

This week’s training has been difficult to say the least, I guess we in the West Midlands have been very lucky Compared to rest of the U.K, but still with the ice and snow and it’s not been easy to train. But its surprising where there is a will there is always a way..!!! so we some how managed to get 3 sessions in again this week, and very Good sessions at that. The only down side to things  at the moment is that we are only a team of 4 at present.. Sadly Big Gary Edgington ( The Silver Badger.!) has had a recurrence of back trouble and has been signed of work for the rest of the year., Hopefully with a few weeks rest over Christmas the back pain will ease and He can start  his training in Ernest in the New Year... Our other missing member is our very own Super Star..!! Mr  Darran "supper chest" Dyke  ...who sadly is suffering a very painful illness which he always gets about his time of year , I`m  think some of you may of heard of this deadly illness ... LAZYITIS....!!,  so at the moment he's more fondly known as Flabby Chest..!.!! So he had  best  Get his ass into gear and get to  training ASAP before  he gets his old  Man Boobs BACK.!!! ( other wise we have to Take shocking measures and publish picture evidence of the old man Boobs ..SCARY.!)

To Finish on a positive Note, there is some great news, Big Ricks Team Have Coach.!! ( A real coach sorry Paul) The A.S.A Legend Dave Marsh has offered his services to act as coach/team manger for training at the Pool, Lake and Sea Sessions( i wonder if he knows what he has let himself in for.!) , Dave has also agreed to come  on the boat  and keep us in order, when we attempt our ""Record Breaking Crossing"" in July 2011. Dave has  been coaching at Club,Midland, National and international level for over 50 yrs at least..!!! we are very lucky to have him to help us..

"The Coaching Legend That Is Dave Marsh"

.!



Dave 1st advice having looked at our First few weeks of Training..were.-
Hi Big Ricks Team.!!,
I think that you need to up the cardio vascular element of the training.  I would suggest some FC Kick with fins.  Not because you need to train your legs but the Quads and Hamstrings are the largest muscle groups and will burn a lot of oxygen.  Work off heart rates instead of rest times.  Push the heart rate to near maximum, this will vary for each of you and start the next set when it has dropped to normal + 50%.  I would suggest that this be included after the warm up and then go on to the distance work when you have done the cardio vascular.  This will increase your lactate tolerance which you will need.  You still have to keep up the mileage.

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 Swim Sessions
 ( we will be taking up Dave`s Advice from next week  ) 
Monday 29/11/10
Warm up: 800( 200 swim, kick, pull, swim )
Main Set: 25x100 (going off 1.35 ) swimming at 80% do some of he set with paddles, and pull buoy.
swim down: 400 skill drill..
Thursday 2/12/10
Warm up: easy 400m choice..
Main Set: 3x400,4x300,6x200...done as one swim..! no rest. showed i like this because we swam at 2 paces..with out stopping..so for the 3x 400 is was 400 hard 400 skill and recover and 400 hard, then onto the 300 and so on..its hard swim.!
Swim Down.400 skill drills.
Saturday 4/12/10
Warm Up : 1000 drills ( 200 swim,kick,pull catch up swim)
Main Set: 100% effort swim as Coach Marsh advised.
500m (100%) 100m recover swim (we still did drills on the recovery swim)
400m ""            ""
300m ""            ""
200m ""            ""
100m ""            ""
50 m  ""            ""
1 L     ""            ""
Swim Down 400m easy drills.

                                             " Extreme Channel Training"