Everybody's Talkin......!

Big Ricks team member Paul with some of the 5000 flyers that the
British Heart Foundation have kindly had printed for us
to help promote the swim .. Now who is free to help us hand them out!!

It's been a busy week, training has been going great - after a few weeks of shorter swim sessions, this week, well sorry lads!, the long stuff is back for a month...we think this will be the last big push in the pool before we hit the open next month. We want to be ready, so all we have to worry about is getting used to the cold and not worry about our fitness! The team really can't wait for the sea/lake swimming to start, the pool training is great up to a point, but after 4 months of it you really do start to go crazy.!!!

Finally, it's a big massive 'Thank You' to Warren and Charlotte at The British Heart Foundation, their amazing work in helping to sort out our Channel flyer has been really amazing, we cannot thank them enough for giving their time to help us, hope we can do you all justice now.!!

Catch you next week..Ricks Team

Big Ricks Swim Team Members Nick and Victoria at the summit of Mount Snowdon

  Nick and Vic along with their staff from Henwood Court Financial Planning Limited .Undertook this challenge  in aid of the British Heart Foundation.

As a result of their endeavours they raised well over a Thousand pounds for the BHF. What an amazing Effort guys.

 ( Nick is handsome one in the Benny hat, and Victoria is the Beautiful blonde

lady with the very fetching tartan neckerchief )

http://www.henwoodcourt.co.uk



                         Training Update..Perry Beeches Pool 20/3/11..
             WARNING.!!  there is some naked flesh in this video ladies,
         'Big Ricks' own super model Gary, has his manly chest on show
                           for all to see...the man has no shame.! 

                                             Everybody's Talkin
I put this video on as I was watching David Walliams' Comic Relief Channel challenge over the weekend; and apart from enjoying Davids' amazing swim, some of the things he said about the way he prepared for the swim and the way he used of keep his mind sane whilst swimming were great to hear. One of the ways he focused was to hum along to Harry Nilsson's 'Everybody's Talkin' . I dare you to listen..... you will be humming along to it in the pool/sea for months (the BBC IPlayer link http://www.bbc.co.uk/programmes/b007ch0h )

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.!  

Sessions this week
Saturday 19/3/11 ( Walsall Gala Pool 33.3m) 
Main Set
 6 x 400,s of 6.05.....target 5.40 or better for every 400
 6 x 200,s of 3.05.... target 2.40
 6 x 100,s of 1.35.....target 1.20
 6 x 2,s of 1.05........ target 50 sec
 6 x 1,s of 35  ......... target 20..!
Swim Down
 gentle 400


Thursday 17/3/11 ( Walsall Gala Pool 33.3m)
Warm Up 
 400 F/C stroke drills
Main Set
1 hour swim.! note distance
Kick Set.
 6 x 100.s f/c kick fins
Warm Down
6 x 2 good long guiding stroke ,breathing every 6


Wednesday 16/3/11 ( Perry Beeches Pool 25m)
Warm up
 1000m relaxed swim
Main Set
4 x 800,s make each 800 faster than the last..(HARD SET)
Kick
400 kick choice
Swim down
4x100,s backstroke


Monday 14/3/11 ( Walsall Gala Pool 33.3m)
Warm Up
 400 m f/c head up every third length
Main Set
 15 x 200,s of 3.00 Target Time 2.40 or better for each 200
Kick Set
 8 x 100,s kick with fins.. ( 4-off f/c 4 off choice stroke)
Swim Down
12 x 1 underwater..!!

The Swimming Times...

The Swimming Times ..April 2011
www.swimmingtimesmagazine.co.uk

The Swimming Times ..April 2011
www.swimmingtimesmagazine.co.uk


(To read the stories more clearly, 
 then just click on the picture and zoom in)

The World is Swimming Faster In Blueseventy.!



Blueseventy
Supporting Big Ricks Channel Swim Team..!!
http://www.blueseventy.com/

 This weeks channel news to come........

          Ricks Team are starting to get the eye of the tiger for training..!!!
                          okay, i know its nothing to do with swimming..
                            but all men love to train to the rocky theme .!

Swim Sessions This Week...


Saturday 12/3/11  ( Walsall Gala pool 33.3yrd )
Warm Up  
 1400 ( 400m F/C then 300 choice stroke Drills K,D,S ) repeat twice
Pre Main 
 8 x 100 kick with fins..odd 100,s F/C kick even 100,s choice stroke kick
Main Set..
 20 x 100,s going time 1.30, ( trying to swim each 100 in 1.15 or better)
Warm Down.
 400 choice stroke drills 


Thursday 10/3/11 ( David Lloyd Pool 25m and 100 degree's  )
Warm Up..
 600m ( 200 swim 200 kick 200 pull )
Main Set..
25 x 100 F/C with paddles and Pull Buoy
 5 x 100,s (3 off 1.30 2 off 1.35 ) 
 5 x 100,s (3 off 1.25 2 off 1.30 )  
 5 x 100,s (3 off 1.20 2 off 1.25 )
 5 x 100,s (3 off 1.15 2 off 1.20 )  
 5 x 100,s (3 off 1.10 2 off 1.15 ) try and hang on to set if possible...!!! 
Warm Down.. 
 400m easy swim down any stroke..


Tuesday 8/3/11 ( David Lloyd pool 25m )

Warm Up ..

 400 F/C drills

Main Set

 12 x 100,s F/C of 1.20

1 minute rest

 12 x 50,s F/C of 40 seconds

1 minute rest

 12 x 1,s F/C of 20 seconds

Kick Set..

 6 x 1,s  Fly with fins under water..20 seconds rest each length

 6 x 1,s  F/C with fins under water 20 seconds rest each length

 6 x 1,s Back with fins..fly under water start as far as you can, the finish with backstroke kick..20 sec Rest

Warm Down..

 200m back , 200m breaststroke, 200 F/C

Monday 7/2/11( Walsall gala 33.3 yard pool)

Warm Up...

 400 F/C every third length every 6th stroke, head up for 4 strokes repeat for for the lenght

Main Set

 4  x 1000s  F/C

 1st  1000 ( 2 x 500,s of 7 minutes )

one minute rest 

 2nd 1000 ( 200m 95% effort of 2.35, 2x 100,s 70% effort of 1.40,

 3 x 2 95% effort of 55 seconds 2 x 100,s 70% effort of 1.40, 200 100 % effort of 2.30)   

one minute rest

 3rd 1000 ( 400m 95% effort of 5.20, easy 100m 1.45. 400m 95% effort 5.20, 

  easy 100m 1.45)

one minute rest

4th 1000 kick set

 200m ( 3 x 2 backstroke with fins )15R

 200m ( 6x1 fly kick under water ) 30R tough set.! 

 200m ( 2 x100 F/C kick with fins 100% effort) 30R

 200m ( 3 x 2 backstroke with fins ) 15R

 200m ( 6 x 1 fly kick under water ) 30R VERY TOUGH SET.!!

Warm Down

 400m gentle swim down any stroke.

Saturday 5/3/11 ( Walsall gala baths 33.3 yard pool )

Warm Up..

 600m F/C DRILLS

Main Set...

4000m F/C

 5 X 400,s of 5.45

 5 x 200,s of 2.50

 5 x 100,s of 1.25

 5 x 2 lengths of 55 seconds

 5 x 1 lenghts of 30 seconds

Warm down.

 400m choice swim

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.!

Media Stories

Walsall Advertiser 24/2/11
Big Ricks Channel Story

Sutton Coldfield Observer 25/2/11
http://www.thisissuttoncoldfield.co.uk/

Express and Star 28/2/11
http://www.expressandstar.com/

Article about Big Ricks Team  dated 13th Aug 2010 from the Dorset Echo 

Take the plunge in the Weymouth Bay swim

Big Ricks Swim Team At Weymouth Bay BHF swim

Article About Big Ricks team at the British Heart Foundation Heart Of England

Swim atblithfield reservoir Dated 8th Aug 2010 from the the Uttoxeter Advertiser

Big Ricks Team at The Heart Of England Swim.

 

(To Read any of the stories more clearly, then just click on the picture and zoom in)

Help Us...Start a Heart Near You...!!!

If you wish to give your support to 'Big Ricks' Swimming The English 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 Channel Swim 2011 Virgin Money Giving

                Every Penny Raised will go to help save Lives.!
                    ' Lets Beat Heart Disease Together '

Its Happy Hour Again..!



Big Ricks Team  Were proud to take part in the World Wide
 ' Swim For Your Heart Day 2011;'

This week started with a bang ( well a team 24,000K swim), as  Big Ricks Team  Were proud to take part in the World Wide ' Swim For Your Heart Day '....We Have to give a Big thank to Antonio Argûelles. who runs The Martí Foundation in Mexico...who kindly sent us Swim For Your Heart Swimming Hats, which made us all feel like we were really taking part in the event, Antonio had over 1400 swimmers taking part in a swim on the 14th February  in Mexico all in the aid of the Heart Foundation...!!.. Check out the website...we made the front page. www.swimforyourheartfeb14.com

                                      Swim For Your Heart Anthem

Okay, lets update the channel news this week . We Have to start with the great news about Big Ricks sponsorship, Thanks to great work done by Richard ,Rob and little by Paul..! the amount raised is now over £ 6250.0.! How amazing is that..We as a team can not thank everyone enough for their amazing support, it really does mean everything to us all..it give us the added motivation to train harder and to prove all the doubters wrong who have told us that its impossible for a team so old to swim the English Channel in under 10 hours..!! well with you continued support we hope to prove them wrong.! 

Speaking of training hard, this week has been the hardest week so far..with all the team swimming over 20,000 metres ( 12 miles) this week, which believe me, is no mean achievement for any swimmer old or young.! Saturday`s happy hour time trail did go a little Pete Tong.!, firstly it lasted over hour and 15 minutes long, and yes we did do it none stop, but not all front crawl..and mile of it was done doing Kick only.!!which resulted in all of us hurt and in pain when we finished.! i will spare you the details, so just lets say it was a very productive  swim.!  and gives us a lot of hope for the next 2 months in the pool , before the real work starts when  the open water/sea training starts on the  1st weekend of may in Dover.!!!

The team just loved  swimming their monthly

  Happy Hour Time Trial on Saturday morning...!!!

If you wish to give your support to 'Big Ricks' Swimming The English 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 Channel Swim 2011 Virgin Money Giving

                Every Penny Raised will go to help save Lives.!
                    ' Lets Beat Heart Disease Together '

This Weeks Session's


Wednesday 16/2/11
Warm up

1000 FC  Build from easy to medium/fast throughout the swim (1000)

Main set

15 X 200 FC    Off 3.00 minutes(3000)

Sub set    Fins

6 X 200 FC Kick                                                         20R

Swim Down

400 gentle F/C

Tuesday 15/2/11
Warm Up 600 F/c stroke drills
Main Set 20 x 100 F/C
4 x 100.. ( 2 x 100`s off 1.20 , 2 x 100`s  1.40 )
4 x 100.. ( 2 x 100`s of 1.20 , 2 x 100`s   1,35 )
4 x 100.. ( 2 x 100`s of 1.20 , 2 x 100`s   1,30 )
4 x 100.. ( 2 x 100`s of 1.20 , 2 x 100`s   1,25 )
4 x 100.. ( 4 x 100`s of 1.20  )
Kick Set..4 x 100 kick with fins..10r
warm Down 400m

Sunday 13/2/11
Warm up. 600M f/c ( every 4th len swim head up)
Pre Main 9 x 100 kick and swim with fins.(no kick board )
3x100 ( 1st len fly kick,2nd len fly full stroke ,3rd len kick ,4th fly full stroke )
3x100  same but on F/C
3x100  same but Backstroke
Main Set 3x300 of 4.15
100 ez.
warm down. 400 stroke drills

Saturday 12/2/11.
Warm Up. 400m gentle F/c
Main Set.. 1hr 30 min TIMED SWIM.!!

Wednesday 9/2/11
Warm Up and Main Swim...
800 f/c, 2 x 400 Kick (with fins), 800 f/c , 400 kick, 800m f/c, 200 kick, 400 f/s 15r (4200)
Swim Down..400m Gentle swim..

Tuesday 8/2/11 

Warm up: 400 FC gentle.
Test Swim: 60 minute timed swim, this needs to be an all out effort swim.
(Distance swam to be recorded and used as an indication of improved fitness)
Swim down: 400 mixed strokes 

Big Ricks 1st Team Awards Of 2011

Big Ricks team Top..!

It's been a great start to 2011 for Big Ricks Team.. Let's start with the training, less than 2 months ago..most, if not all of the team would find it hard work to swim 1500m none stop.!! and if they did,  that would have been the end of the session!! 


However, 5 weeks into the New Year things have changed, all the team can now manage a 5000m session no problem,  the big test comes this Saturday (12/2/11), because it's our February timed 'Test Swim', this month it is a massive 1 hour 30 minute straight swim (that will  be a 6000m plus swim). Coach 'Nemo' Paul has 100% faith that we can all do it !..If we, as a team, do manage it, then it will give us great confidence that we are well on the way to the fitness required  for us to be able cope with the time and distance we need to be able to swim as individuals come the Channel swim in July. All we then have to worry about is the cold (our and every Channel swimmers biggest worry!), but let's leave that little problem until late April when the open and sea training can be begin.

Top Effort Richard 

Now it's time to announce 'Big Ricks Team' 1st award of the New Year, however these are not your normal type of awards!!!!!!. Let's start with the 'Gold Award' winners..! both guys have done so much to raise funds for BHF and Cancer Research. Firstly, Richard has raised some amazing offline donations this year already, we can't thank Richards' many clients at AF Blakemore & Sons enough for their amazing support they have given Richard and hence the team.

Amazing Support
 Nick & Vic

The second award goes to Nick and Victoria and their company ' Henwood Court Financial Planning Ltd ', who have kindly offered to support the British Heart Foundation (and Big Ricks Team) as the companies 2011 charity. It's an amazing  gesture Nick and Vic.. and we as team cannot Thank You enough for your ongoing support.

Okay enough of the good awards....!! the next 2 awards are for Basher..!.  Paul was a clear winner in both categories..!! at least once a month Paul will loose his cool with the guys for any number of reasons! and as a result  he will send out his normal 'grumble' email.!! (which no-one will read.!!) The Team say 'Paul, before you even think of having a grumble please take your chill pill, you worry to much' !!! Paul's second award is 'The teachers Pet Award' or perhaps 'Coaches Pet' would be a better description..!! You are spending way to much time sucking up to coach Marsh, when you should be spending your time swimming.!!! 

More gems to come in the weeks and months ahead.!! who will win the 'Chunky Monkey' and 'Biggest Baby' awards, I wonder???

who will be the 1st winner of
Ricks Chunky Award..??

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 7/2/11

Warm Up: 400m every 3rd length b/s
Pre main: 6 x 100 kick broken in 1st length fly, 2nd back, 3rd F/C 15R
(fins, but no kick boards)  
Main Set: 3 x 1200.
1st  1200..(400 of 6 min, 2 x 20, 40 of 3 min, 4 x 100 of 1.30)
2nd 1200..(4 x 100 0f 1.30, 400 of 5.45 2 x 200 of 2.50)
3rd 1200..(2 x 200 of 2.40, 4 x 100 of 1.25, 400 of 5.30) 2 minutes rest between each 1200
Swim Down: Gentle 400 choice..


Sunday 6/2/11
Warm Up: 400 stroke drills.
Per Main: 9 x 100 (3 x100 fly, 3 x 100 back, 3 x 100 F/C) 15R
(kick fins, no boards) 
Main Set 16 x 100 f/c
1st  set 4 x 100 (2  100s of 1.40, 2 100s of 1.35)
2nd   "  4 x 100 (2 100`s of 1.35 2 100s of  1.30)
3rd    "  4 x 100 (2 100s of 1.30, 2 100s of 1.25)
4th     "  4 x 100 (2 100s of 1.25, 2 100s of 1.20) 30r after each set
Warn Down: 400 Choice.


Thursday 3/2/11
Warm Up:1000 warm up (300, 200, 100 and 3 4 x 1 medleys) 15r 
Pre Main..8 X 100s Kick with fins..!(4 x 100 f/s, 4x100 fly..1st and 3rd length under water) 20r
Main Set. 20 x100 going off 1.30 per 100
Warm Down 400 gentle choice stroke


Monday 31/1/11,
Warm Up 1600m (300, 200, 100 3 4x1 medleys, 100, 200, 300)
Pre Main 1000m Kick with fins and boards. (3x100, 3x2, 3x1, 3x2, 3x100) last length of each set 100% 
Main Set: 3 x 400 0f 5.30..  swim within yourself..75% effort
Warm Down 400 gentle Backstroke

Warm Down 400m Gentle any stroke

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..