Xmas and New Year Swim Sessions

Please note that there will be no swim session on the following dates over the xmas/new year period:

Saturday 14th December
Saturday 21st December
Monday 23rd December
Saturday 28th December
Monday 30th December
Saturday 4th January
Monday 6th January

The session on Monday 16th December will go ahead as normal and this will be our last session before the xmas break.

The first session back after New Year will be 4.00pm on Saturday 11th January at Archway School Pool.

Plan Your Training for Next Season

This is a great time of the year to sit down and review the season just gone and plan what you are going to do next season. It’s a great time to look at your technique, make any necessary changes and allow time for any changes to be embedded before you start racing. And, you should make sure all your little niggles and injuries are sorted before you start the bulk of your base training.

First of all think about what your goals are for the next season. Make sure you set goals that stretch you, but are achievable. Your goals should be one’s that you can control – e.g. don’t set a goal of winning the national championships – you can’t control who enters that race nor how well they race. Make sure you write your goals down – that makes them real!

Look at what went well last season and identify why – keep on doing those things! Examine what didn’t go so well – what can you do differently this year to improve on those things. These changes should start to form your training objectives for the coming season. Remember – you will race how you train, and if you keep training the same you will keep racing the same.

Prioritize the races you will do. Your “A” Priority races are the ones that you are really aiming to achieve your keys goals in. These are the races that all your training is leading towards and are the races that you will aim to peak for. Ideally you should have 2 or possibly 3 “A” Priority races a season, this is due to the time it takes to recover from and then re-build for an “A” race. Your “B” Priority races will be those that are important to you and that you want to do well in and that you may do a small taper for. You may aim for up to six “B” Priority races a year. Your “C” priority races will be used as training races, gaining experience etc. You wouldn’t typically look to peak (or taper) for these races, nor expect stunning performances.

Try to phase your training working back from your first “A” priority race. A typically annual training plan may look something like this – 12 weeks Base phase, 8 weeks Build, 2 weeks Peak, up to 3 weeks Race. Each phase can be split into 4 weekly cycles – 3 weeks hard training with the 4th week being a recovery week. The base phase is where intensity is (comparatively) low and volume increases to be highest during the last cycle. The Build phase increases intensity and becomes more specific to the planned races and the Peak phase is heavily focussed on final preparation for racing. The Race phase is totally focussed on race preparation and maintaining form if doing multiple “A” races. As a general rule, as you work through the training plan you build volume during the base period, then the volume of training decreases but intensity increases. As you progress your training it gets more and more specific to the race/s you are targeting, typically including brick and race pace specific sessions. 

Group sessions are great for motivation and camaraderie so plan your training to include club and/or group sessions. As you enter the more specific training phases make sure you are doing the training you need to do and not somebody else’s – don’t get sucked into a testosterone packed efforts if you are supposed to doing an easy session!

Finally plan your training around what you enjoy – it makes things seem so much easier!

We are happy to help you where we can with technique improvement, injury management and planning your training and racing. Please feel free to contact us to discuss further.