Over the next two weeks we will continue with endurance and work on technical skills, please try and swim on different nights of the week ( I know sometimes this is not always feasible) but that way you will get a good overall workout.

As a matter of rule:

Monday's are generally fast hard work outs. 
Tuesday's are longer sets working on fitness and endurance. 
Wednesday's is a mixture of all types of sets. 
Thursday at Oasis is fast hard lactate sets. 
Thursday at London Bridge (start 13th October) will be distance sets, these sets are for open water swimmers, triathletes and those who like to swim  long distance. 
Friday due to the length of the set you will get a good overall fitness session that will be challenging. 
Saturdays are sprinting, fitness sessions. These are more technical sets and no matter what lane you swim in or whether you go to LAC or QM your coaches will challenge you on swimming technically correct and beautiful so may end up doing lots of drills.

Remember all sets should be challenging, the sets are meant to help you all improve fitness and technical aspects of your swimming.

Warm ups - do not start these too fast!  Warm up is meant to gradually get you ready for the hard work that will follow.

Drills - slow down when doing drills, think about what you are doing and what aspect of the stroke you are working on. If the coach lets you choose the drill don't always pick the easiest drill - CATCH UP!

Main set - this is when you do need to work hard and push yourself, yes it will hurt but as you get fitter the sets will become easier!

Swim downs - again this is when you get to swim slow bring the heart rate down and prepare to finish the set. Swim down is important and so many times i see swimmers getting out before the end of the swim down. The SD is part of the set and should be swan to the end.

Entries to nationals closes on the 30th of September at midday. if you are thinking of going and are not sure what to swim or what times to enter please do speak to any of the coaches. We will be sending the wonderful Nathan for the weekend to support you all at the event! If you have entered and want to swim relays please let Andrew Benson know as he is sorting out relays and if you have entered can you please let David Deporta Mendez know.

have a good couple of weeks of swimming 

Michelle
Head Coach