Some wise words from our Head Coach Michelle:

Hi all, 

It’s here.... all the hard work is now going to come to fruition and we the coaches are hoping to some very fast swimming! So some simple advice for the week:

Get to the pool in plenty of time to do a warm up and then be ready to race, don’t think you have loads of time, you don’t. 
A warm up should be at least 20-30 minutes long and reflect what you are going to race.

A couple of examples below:

A warm up for sprint events ( 50-100 m)
300-400 easy relaxed swim getting a feel for the water
100 kick in the stroke you will swim
100 drill as above
4-6 x 50 depending on how you feel and try and build with in the 50 or you could do 4 x 50 as one hard one relaxed on 20 sec rest
4 x 25 HVO
Some dives with 15-25 m sprints

B warm up for distance swimmers (200 and above) 
400 relaxed
4 x 100 interjecting some pace into the swim at different points 15 sec rest
100 drill 100 kick
4- 50 paced at the pace you want to swim for the race on 60-70
Some dive 25

C warm up
200 swim 200 drill 200 kick
4 x 15 Max 30 sec rest
100 relaxed
4 x 25 build 20 sec rest
100 relaxed
Some dive sprints

D warm up
2 x 200 15 sec
4 x 50 build
50  as 20 m hard relaxed to 50
200 drill
25  as 15 hard relaxed to 25
100 relaxed
Dive

These are just examples both myself and Nathan will be around pools side to help advise and support you.

After warm up:
Change into a dry suit, have a drink and some food if you feel you need food ( good stuff is food that is easily digested and lots of cereal bars wine gums bananas) 
It will be very hot next week in Paris and extra hot on pool side so stay hydrated make sure you have water on pool side!

Post race
After your swim make sure you swim down this should consist of at least 500-800 to get rid of lactate and just bring the heart rate down.

One thing to remember is to have fun to support each other and if this is your first time there are enough of us old hands there to support you!

Good luck team and see you pool side in Paris!
Michelle