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		<?xml version="1.0"?><rss version="2.0"><channel><title>Swim - Tri247</title><link>http://www.tri247.com/index.html</link><description>Latest swim articles from Tri247</description><item><title><![CDATA[New Total Immersion workshop venue]]></title><link><![CDATA[http://www.tri247.com/article_3251.html]]></link><description><![CDATA[Total Immersion Swimming have secured a new venue at Rayleigh, Essex for freestyle weekend workshops with the first weekend scheduled for June 7th/8th. Other upcoming TI workshops are scheduled for Callander, Scotland May 17-18; Dublin July 12-13; Hampton, London Aug 3-4; and Newbury, Berkshire Aug 30-31. For registration details go to www.totalimmersion.co.uk]]></description></item><item><title><![CDATA[Hampstead Heath Lido reopens]]></title><link><![CDATA[http://www.tri247.com/article_3189.html]]></link><description><![CDATA[Attention all triathletes! The open water swim season at Hampstead Heath Lido restarts on Tuesday, 6th May 2008. The swim sessions will be 90 minutes in duration and will start promptly at 7.00 pm. This 60m x 30m pool is ideally suited for specific triathlon swim fitness training. Training sessions are generally undertaken in your wetsuit (although not compulsory!) and will include tri specific swim drills. These coached swim sessions are specifically designed to meet triathletes open water swim needs and will typically include a warm up, tri-specific swim drills, main performance set and warm down. 

The Lido is located off Gordon House Road, Parliament Hill, London NW5 and is a short walk from Gospel Oak and Kentish Town stations, additionally there is a car park opposite the lido.

For more information email: terencecollins9@gmail.com or go to: www.triforfitness.co.uk ]]></description></item><item><title><![CDATA[The Black Line drill]]></title><link><![CDATA[http://www.tri247.com/article_3148.html]]></link><description><![CDATA[With the start of the open water swimming season just days away, and triathletes reluctant to leave the warmth of the pool until they have to, here&#039;s a drill session from Dan Bullock to help set you up properly for the wide open spaces. Remember, there are no black lines in the open water!

The ability to swim in a straight line is essential in open water. Without the straight lines on the pool floor, the lane ropes or poolside to help guide you, or at least subconsciously keep you straight, you could be adding significant additional distance to the actual race.

I am often asked how to swim faster in the open water. The first response is always to just swim the necessary distance. Adding distance to the course is obviously going to hinder you and is generally brought about through:


poor navigating,
relying on drafting someone else who has poor navigating skills, or
swimming with an off-balance stroke that keeps you from swimming in a straight line.


Over a standard-distance &lsquo;triangle&rsquo; course with three 500m straights between buoys, I can see how someone might easily add 150m to the race distance - given the results of some our pool tests.  A 10m drift within 100m is not much (I have seen more!) but for a strong swimmer, going at a good pace, you can see how you might add 2:30 to 3:00 over 1,500m. With shorter distances between buoys or multi-loop courses you might fare better since the distance from buoy to buoy would be less, but you are still throwing away free time.

For those really struggling, one of the drills we practice throughout the year is as follows.
If you can get a lane to yourself, practice swimming in the middle of the lane keeping the black line you often find on the bottom of the pool directly beneath you.

Set your spine on top of the line, elbows wide of the body but keep the hands on top of the black line. A good catch, fingertips down and send the water backwards so you react and go forwards. A very slight sweep through the stroke will keep you moving forwards with little lateral pressure on the body forcing snaking. A sweep that is too wide or too far across the body will encourage snaking.

Try a few of these strokes with your eyes closed. If you continually drift you should get your stroke checked out by a coach, as something will be off balance.

 



Dan Bullock runs Swim for Tri and is a highly regarded coach, winning awards as London Region Coach of the Year in 2005/6 and 220 Coach of the Year in 2005. Contact him on 0870 850 3376 or by email info@swimfortri.com or through their website: www.swimfortri.com
]]></description></item><item><title><![CDATA[VO2 You Tube channel]]></title><link><![CDATA[http://www.tri247.com/article_3116.html]]></link><description><![CDATA[VO2 Maximum Triathlon Coaching have put together a selection of videos of commonly used swimming drills used by triathletes and uploaded them to their new YouTube channel. The videos are there to refer to when you need to learn a new drill or remind yourself of how to perform the drills. They will be updating the channel with more videos including bike skills, running drills and transition skills. To be informed of updates to the channel,  join their mailing list at www.vo2maximum.com



]]></description></item><item><title><![CDATA[Fancy an Endless?]]></title><link><![CDATA[http://www.tri247.com/article_3113.html]]></link><description><![CDATA[Another Endless Pool is on the market but this time it&#039;s a brand new one that hasn&#039;t even been unpacked yet! Owing to planning problems, Allan Colclough hasn&#039;t been able to install it and is now looking to sell it on to someone more fortunate. He&#039;s looking for &pound;9,999 for the lot and reckons that, all-up, it weighs about a tonne and should fit into a van that has an 11&#039; load bed. If you are interested, contact Allan on 01785 240044 or 07786 070 585.]]></description></item><item><title><![CDATA[Zoggs extend Human Race partnership]]></title><link><![CDATA[http://www.tri247.com/article_3088.html]]></link><description><![CDATA[Australian swimwear brand Zoggs is set to build upon its success of 2007 within the triathlon market and is now gearing up for its second year of sponsorship activity with Human Race 2008 triathlon events, as official swim partner. The season starts with an Open Water Swim training day at Eton&rsquo;s Dorney Lake on 18 May, hosted by Zoggs and Human Race. Led by Olympic and World Champion triathlon coach Bill Black, the courses are aimed at novices and will offer practical and theoretical advice to provide athletes with the confidence required for open water swimming. The sessions will focus on all aspects of the swim section including open water swim techniques and race top tips for mass race starts and equipment fitting.

The comprehensive associate sponsorship package sees Zoggs as official swim sponsor across all of Human Race&rsquo;s triathlon events throughout 2007. Aimed at both adults and children, these include Eton Supersprints (17th and 18th May), the Nokia Royal Windsor Triathlons (14th and 15th June), the ScootAthlon (18th May and 13th July) and the Junior Open Water Triathlon (13th July).

Zoggs will be providing gift packs to winners at all the Human Race triathlon events. The brand will also operate the popular Zoggs &lsquo;Goggle Doctor&rsquo; service - providing essential goggle advice and guidance for adults and children &ndash; as well as an on-site emergency goggle dispensary for all participants. 

As part of its mission to help swimmers of all levels of ability, Zoggs has created a free online Swim4Triathlon&amp;trade; training programme at www.Swim4Fitness.com to assist triathletes in their training for challenges of all levels, from Super Sprint to Ironman distances. 

Sylvie Derouet, International Brand Manager at Zoggs, commented:&rdquo;We are delighted to be supporting the Human Race Triathlon events for a second year. We have a passion for swimming and triathlon is an integral part of this. The Human Race events fit perfectly with the Zoggs ethos &ndash; that swimming is something for everyone, young and old, and whatever their level of fitness.

&ldquo;We continue to invest in the development of high-performance quality products; many of these, such as the Predator goggle and mask, fit the triathlete&rsquo;s needs for equipment designed to enhance performance.&rdquo;

Zoggs continues to extend and improve its triathlon product range. Key products to help triathletes perform to their best ability includes high-performance Predator goggles and masks, longer-lasting and super-comfortable Ultex&amp;trade; swimwear and ultra-fit swim caps.  Zoggs also has a selection of training aids to help competitors prepare for the rigours of triathlon events.]]></description></item><item><title><![CDATA[Pools crisis reaches Australia...]]></title><link><![CDATA[http://www.tri247.com/article_3089.html]]></link><description><![CDATA[It looks as though the crisis affecting swimming pools in this country has made it to the other side of the world. Darren, a friend of ours now living out in Sydney, sent us this picture from a pool he swam in recently and would like to point out that it&#039;s just not fair that the pool is only open for such a short time each day. And, as for draining and refilling the pool each week with fresh, clean 23&amp;deg; sea water - and not charging for the privilege of swimming in it - it&#039;s clear that something really grim is happening &#039;down under&#039;. Nothing, we promise you, as grim as this article from the Telegraph highlighting all the pools here that are in danger of closure.]]></description></item><item><title><![CDATA[Critical Swim Speed]]></title><link><![CDATA[http://www.tri247.com/article_3017.html]]></link><description><![CDATA[When purchasing, downloading or borrowing a swimming programme, or when you attend a coached lane at the local pool, have you ever wondered what all the jargon means?  Ever wondered how the coaches and swimmers alike all know how to pace themselves, and at what intensity they ought to train? Apart from endless miles in the pool and one to three hours per week land training, how do they achieve split times, race pace, swim rest ratios and how do they make it look so easy? Brian Fernie explains:



Swimming in this respect is not much different from many sports. Whether you are recreational, a club triathlete or an elite swimmer, it all boils down to the same things when you are swimming.


Stroke technique
Stroke count
Aerobic conditioning
Anaerobic endurance
Land training
Mileage in the pool
Type of stroke


Many of us have tried, and died, trying to swim 400m straight away. Many of us have wondered what &#039;onset blood lactic tolerance&#039; and &#039;swim rest&#039; mean. Fear not, in this article we will look at the critical swim speed test, who can do it, and what you need to do it (apart from big lungs).

The test was devised by E Ginn in 1993 and is used by coaches and swimmers alike to test aerobic fitness that can be maintained. From the test results, Ginne concluded that training times could be calculated and set for swimmers using his unique/specific calculations. This means that swimmers can train just below &#039;race pace&#039; or at &#039;lactate threshold&#039;, to give it it&#039;s other name.

Who can do it?
Anyone who wishes to improve their aerobic swimming capacity should be capable of carrying out this test - it&#039;s also something that can be done as part of a group session where everyone can help each other with the timing and counting.

What do I need?
Apart from the obvious, a pool to swim in - size doesn&#039;t matter although 25m or 50m is best - you need some basic equipment: a stop watch to time the swim, someone to act as a lap counter and a calculator.

Test criteria
The test needs to be carried out in the same way each time so there are some basic criteria:

Must be from a push start; no diving is permitted 
The swimmer must be allowed to fully recover from each swim
Record the time for each swim in seconds and calculate by the method shown below


The test itself comprises two swims over 400m each and two swims over 50m each. The best method to do this is to swim a 400m, rest and then swim a 50m. Now rest and repeat the two swims.

You will now have two sets of data for the following calculation. D1 is 50m, D2 is 400m, T1 is the time for 50m recorded in seconds and T2 is the time for 400m recorded in seconds. The formula for the calculation is this:

CSS = (D2 - D1) &amp;divide; (T2 - T1)

To give an example; Flipper swims 50m in 35 seconds and 400m in 297 seconds so:


CSS = (400-50) / (297-31)
CSS = 350/262
CSS = 1.32 metres/second


What now?
Remember the results of the test can only be compared to previous CSS tests. With the correct conditioning, training and stroke technique between the tests, you will be able to see how your training is leading to an improvement in your aerobic capacity or, on the other hand, it could highlight failings in your training regime.

After collating and analysing the test results, how can we incorporate the results into our training schedule? Well that&rsquo;s the easy part. We can use the results to determine our training times.

For example, Bob&#039;s training plan requires him to swim 6 x 400m, so the time it should take him can be calculated as follows: 400m training time = distance/CSS 

Bob has a CSS of 1.35 meters per second so the calculation is as follows:

400/1.35 = 296.3 seconds = 4 minutes 56.3 seconds for each 400m swim 

Does it work?
While the reliability of the test results depend on the test criteria and commitment of the athlete, the CSS test itself has proven to be a valid and reliable measure of a swimmer&#039;s aerobic capacity. Ut has been rigorously tested by its inventor, who determined that the CSS for a swimmer was about 80 to 85% of maximum 100m swim speed and 90 to 95% of their 400m swim speed. 

This test will enable you to improve your aerobic fitness and incorporate the results into your training programme. Remember, tests should always be conducted under conditions as close as possible to the previous test and over-testing can give poor results. Every six weeks is enough to test whether your programme and training is progressing or not.

References
Ginn, E. (1993), The application of the critical power test to swimming and swim training programmes, National Sports Research Centre

Ginn, E. (1993), Critical speed and training intensities for swimming, Australian Sports Commission



Brian Fernie (Dip PT, FIOS) is the founder, director and owner of TOD Coaching Ltd, Scotland&rsquo;s premier personal training company, and Bikini Bootcamp&amp;reg;. He is also a highly regarded personal trainer and triathlon coach and is Head Coach with Team TOD: www.teamtod.co.uk
]]></description></item><item><title><![CDATA[The latest from Aqua Sphere]]></title><link><![CDATA[http://www.tri247.com/article_2843.html]]></link><description><![CDATA[He may not be a regular participator in triathlons (although he did complete the London Triathlon) but Jan Doedens, an open water swim specialist, has probably done more open water swimming than most of us. In the last year alone he swam the Gibraltar Straits, the International Lake Zurich Marathon Swim (a mere 26.4km) and the Channel, which sadly he had to pull out of because of sea sickness. The team at Tri247 thought they would be hard pushed to find someone more qualified in testing out the newest addition to the range of goggles from Aqua Sphere.

The Vista goggle is an updated, slimmer-line version of the highly popular Seal and Seal XP masks. Unlike the Seals, the Vista is designed for both in the open-water and for the pool swimming. Jan agreed with the Aqua Sphere marketing team that the goggles really do have 180 degree peripheral vision and the style and comfort are second to none.

Looking at the technical details; the 100% hypo-allergenic silicone creates a leak-free seal and the quick-fit one-touch buckle system makes them very easy to adjust.

The price of a pair of Vistas is &pound;18.99, which Jan suggests is money well spent, but the big question is, as he heads off for his next open water swim challenge (the Rottnest 19.2km Channel Swim, which is the largest open water swim in the southern hemisphere) will he be packing his Vistas? &quot;Most definitely, I wouldn&#039;t attempt a 20km swim without them&quot;. 

For more information go to: www.aquasphereswim.com]]></description></item><item><title><![CDATA[Pool-based triathlon skills]]></title><link><![CDATA[http://www.tri247.com/article_2787.html]]></link><description><![CDATA[The start of a new year, the start of a new season and the start of a new sporting career - all of which means it&#039;s also time to start learning some new skills. In the first of a new three-part series for beginners, the coaches from Tri2xL compile their expertise into a collection of hints and tips for the swim section.



In the UK the majority of triathlons involve a pool swim and most of these are sprint distance or shorter, so the swim distance is usually between 400m and 750m.  Apart from the obvious, the overriding difference between pool and open water triathlons is the fact that in a pool triathlon it is more than likely you won&rsquo;t know where you finished until the results are published. In effect, you are racing yourself, rather than anyone else who might happen to be in the pool with you.

There are number of variables to consider when competing in a pool based triathlon. By preparing for these whilst training for the event there will be no surprises on race day and you can concentrate on performing well. To maintain your composure, there are some key areas that should be considered during your training and race build up.

Predicted swim time
One of the most important things to get right happens well before the race starts. The majority of pool-based triathlons will require you to give an estimated swim time and this is so you can be set-off with athletes of roughly the same ability. The aim of this is to reduce the need to overtake, making the swim a more straightforward affair.

It is very important to put down an accurate time on your entry form, as padding your time makes others have to swim around, or over you! From past experience there is nothing worse than having to overtake or be overtaken in a crowed lane as it interrupts your rhythm and generally makes the swim much harder as a consequence.  Not only will being in the wrong lane make it harder but it will slow you down a lot if you end up in a heat with other competitors who swim either a lot faster or slower than you.  

Even if your time is fairly accurate, you have to be prepared for having others in your heat who have not judged their swimming time as well as you!  The best way to get an accurate idea of your time is to do some time trials in the pool.


Warm-up
It is important to get your body warmed up before your race starts as this will make it a lot easier to get comfortably into your correct race speed. It is unlikely that you will be able to get in the water before your actual start so it is important to plan and practice a land-based warm-up routing specific to the swim. This may involve some dynamic upper-body stretching exercises, although make sure you do not do too much or overstretch as this will not help your performance.  Practice a routine before your swim training sessions to see what works best for you.

Once in the water
Depending on the venue and way the even is organised there will probably be between 3 and 5 swimmers to a lane. If the race is using wave starts these are usually staggered so there will be a few seconds gap between you. Before setting off, make sure you note which way round the lane you will be swimming; clockwise or anticlockwise. It is your responsibility to be disciplined about your swim, if all the people in your lane put down the correct swim time there should not be any need to overtake. However, this is rarely the case!

Overtaking
If the rules for overtaking are obeyed; the procedure should be simple and painless for both parties involved. Make sure it is safe before trying to overtake and that no-one is heading towards you. Check that you are going fast enough to overtake safely. If you want to overtake then you should tap the swimmer&#039;s feet in front of you and they will move out of the way when it is safe to do so, usually at the end of the length. If you are the one who as been tapped it is your responsibility to let the swimmer behind through. Do not keep tapping - it may simply be that the person hasn&#039;t yet managed to get a space to let you pass. It&#039;s also a god way to end up getting kicked...

Remember that you are getting a tow from the person in front so you must be sure that you can not only pass but pull away from them or you&#039;ll just end up with them tapping your toes instead.

Turning
Turns are a vital part of a pool triathlon swim and turning quickly and efficiently can save you a lot of time. For example, there are 15 turns when doing a 400m swim in a 25m pool. If you can save a second on each turn, this could equate to you leaving the pool up to 25m ahead! Whether you intend to tumble turn or touch turn, give yourself enough of a gap between swimmers so that you can go into and out of a turn without hitting another swimmer. Come out of the turn on the &#039;new&#039; side of the lane, not down the centre where you will hit others. Perfecting your tumble turn in training will cut off many vital seconds of your overall swim time and make your swim more energy efficient.

Concentration
Pool swimming in a triathlon is as much mental as it is physical; there are many things to think about. Knowing how many lengths you have left is key to pacing your swim right. For this you need to be aware of both how long the pool is; usually 25m, 33m or 50m, and try to keep count how many lengths you have done. Knowing how many lengths there are to go will allow you to adjust your pace accordingly, and you will be in less danger of swimming the first few lengths too fast.  Usually you will be given a &lsquo;2 lengths to go&rsquo; warning by the officials (this is usually achieved by way of a board being put into the water for you to see) and at this point you should be starting to think about the next stage of your race &ndash; the transition to the bike.

Transitions
Transitions are often called the fourth discipline of triathlon and a good transition can make a huge difference to your overall time. In a pool-based triathlon the transition area is usually in the pool&#039;s car park, so you will need to be prepared to run bare-foot on tarmac and shake any gravel off your feet before putting your footwear on. It is also important to consider the weather conditions, many pool based triathlons are held when the weather is not warm enough to hold an open water swim. Therefore, you should be prepared to put some warm clothing on before you set off on the bike. It is also very important to attend the race briefing which will give you further details on the course and any last minute news. Swimming pools are usually next to quite busy roads, so you will need to listen to the marshals so that you can get on to the bike course safely.

Equipment
Your equipment for a triathlon is extremely important and you want to make sure it is all in good working order for the big day. If you get new gear for the event make sure you have practised with it before the race. There is nothing more infuriating than realising that your new shoes give you blisters 2km into the run...

The conditions are a large determining factor when choosing the correct equipment for a pool based triathlon. In particular, consider what the conditions will be like both inside and outside the swimming pool in preparing for the race. If it&#039;s going to be cold outside think and plan what clothes are easy to put on when you&rsquo;re wet and will keep you warm enough on the bike and not overheat on the run. It is even more essential to get it right in a pool based triathlon as there is likely to be a far larger difference in the temperature between the pool environment and outside which will cause a far greater shock on your body. Taking the time to put on an additional warmth layer will be a huge help and is likely to improve your performance. A gilet is quick and easy to get on and will keep your core body warm during the cycle. Half-finger gloves are also recommended.


Next time
In two weeks we&#039;ll be out of the pool and onto the bike for the second part of our beginner&#039;s guide to pool-based triathlons.



If you are looking for more help, advice and motivation for your training and race preparation, please don&rsquo;t hesitate to get in touch with Try To Excel. They offer a range of coaching services to make sure you get the most out of your training and racing. Vist their website (www.Tri2xL.com) for more information on their training days, warm weather training camps, races and much more or call them on 01509 222903. The Tri2xL team includes Steph Forrester, Gavin Smith, Philip Jameson, Jonathon Worcester and James Lock.]]></description></item></channel></rss>