19th October 2019 at 4:25 pm #14540Dave O’SheaParticipant
Off-season is here! Whilst some of us will be pounding the streets of Dublin City next week, others have already kicked off pre-season training for 2020 and have returned to the pool to work on their swimming.
With November nearly here, good time to mention this year’s November Charity Swim Challenge – 30km / 30 miles over 30 days!!!
NOVEMBER CHARITY SWIM CHALLENGE – 30KM / 30 MILES OVER 30 DAYS!
So what is involved this year?
We are asking you to try to swim either:
1. a minimum of 30k over the month of November (that is 30k over 30 days, or approx. 7.5km per week or approx. 2.5km per session – easy peasy) (LOWER LIMIT): or
2. if you like the challenge, then why not aim for the upper limit of 30 miles (that is 30miles (48km) over 30 days, which is 12km per week) (UPPER LIMIIT).
What is in it for me?
Well apart from working on your swimming technique, building your base ahead of the 2020 season and becoming an awesome swimmer, if you complete:
1. 30km over the course of November (2019) you will enter a draw for a Goodie Bag which includes a load of cool things up to a value of EUR100 (LOWER LIMIT).
2. 30miles / 48km over the course of November (2019) you enter the draw for a Goodie Bag which includes a load of cool things (e.g. Beats Headphones plus more) up to a value of EUR150 (UPPER LIMIT PRIZE).
We have set up the below challenge sheet so people can log their sets. Dont worry, I will be tracking this sheet so there is no scope for cheats. I will also have my penguins on the ground monitoring swim sessions. Ultimately, the aim is to encourage more people to attend sessions and improve their swimming technique, form and base.
What’s the catch?
To enter the challenge, it will cost EUR10 per member. ALL PROCEEDS TO GO TO THE CLUB CHARITIES. I will be able to collect any proceeds at/after the swim sessions or on Saturdays.
OFF-SEASON SWIMMING – KEY TAKE-AWAYS
Some common points that repeatedly come up in literature on off-season swim training:
1. Swim, swim and swim more: escape the cold temperatures outside and stay warm in the pool. Frequency of swimming is the best way to improve your “feel” for the water. The best way to improve your technique and build the biggest swim base possible is by spending MORE time at the pool. If you typically swim two times per week during race season, bump that up to three times per week during the winter (if you can) (NB: you are allowed attend up to three club swim sessions a week).
2. Swim smarter: focus on improving your technique and breaking old habits.
3. Swim slow: if you want to improve your technique, it is recommended that you swim easy, relaxed and slowly through the water (this is not to say that a bit of variety and speed work is good to mix it up, where instructed by the coach).
4. Emphasis on quality sessions.
5. Strength and condition: now is the time to work on building your strength and core outside of swimming. Try to do some strength & condition, yoga or even Pilates (NB: this is specific to each athlete). Gaining strength in your core and improving your flexibility are vital to triathlon racing.
Best of luck with this year’s challenge. Catch you in the pool.
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