MAY NEWSLETTER

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MAY NEWS

I trust everyone is doing ok and keeping sane/active/not bored/fit/healthy/amused, delete as applicable. We are busy trying to rewrite Risk Assessments and how we might make use of our lake etc as and when we return. More dryland sessions are appearing on Youtube and more content on our Training Plans page. We are doing our best to keep in touch. I am particularly pleased to finally add a podcast which you will be able to find on spotify/itunes etc but the simple link is here on ANCHOR The first is a little more of an amusing trip down memory lane to 1992 and how I got involved in Triathlon.

SYDNEY OLYMPICS

Next up we spoke to Coach Steve Trew about his early Tri career and his involvement at the Sydney Games. You can also hear from Simon Griffiths, the founder of Outdoor Swimmer magazine. More guests to follow. Please let me know the kinds of people you would like to hear interviewed? pro triathletes? more coaches? designers, inventors.

LOCKDOWN

We have since spoken to Dr Claire re coping with Lockdown as her background in Sports Psychiatry gives her some great insights. With Physio Dan Smith re swim tech/injury prevention etc Also for those who have swum with him (Mile End, Putney and London Bridge over the years) Scott Coey who started with us in 2003 and worked his way up to Kona qualification.

SPOTIFY LINK.

Prefer a good read rather than a listen? I just added 5000 words here in our latest FAQ – ‘Wetsuits – the Ins and Outs.’
Don’t forget you are all welcome to Stretch Cords at 6pm, M/W/F each week. Free session that will help minimise the distress when we finally get back in the water. You can catch up on all the existing classes here YOUTUBE
Pls email dan@swimfortri.com for the Zoom link

SOME OFFERS FROM OUR FRIENDS FROM THE WORLD OF TRIATHLON

here’s a 15% discount code for Scienceinsport.com >>> AMB21JBR
Sundried offer – 50% offer code SWIMFORTRI
Catch up with Pilates with Jem on ZOOM
More Physio advice from Dan Smith
Food and nutrition from Claire.
We are offering 3 sessioninabottle for the price of 2 for SFT swimmers at the weekends. You can get them here SFT SHOP
Order 2 orange and I will add in a silver etc I am trying to only go to the Post Office one day each week so pls take advantage of the offer so I can get them wrapped and just head in on Monday !
Enjoy and hang in there, fingers crossed we are swimming again soon.
SFT

Swimtips from the Stairwell – WETSUIT INSIGHTS

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So for this weeks #swimtipsfromthestairwell I wanted to focus on something a little more positive after weeks of lockdown. I wanted to talk about something positive, something we can do in preparation of going outdoors and swimming at some point. I am sure many of you will not have checked your wetsuits since last year unless you got a sneaky training camp or race done back in January. Let us check our wetsuits ahead of that first swim. In the stairwell lecture I talk about simple repairs, avoiding the dreaded neck scraping and why you might upgrade and spend a little more money on your next suit if you are going to be swimming further.

The Lecture

Over the years we have worked hard at understanding wetsuits fully and making them more comfortable. Here we go beyond the usual fitting guide and look more indepth and how to make them more comfortable and fit better.

A more indepth look at swimming faster in them, making them work harder for you to improve your swim

I have written extensively on the subject of wetsuits and here bring all those thoughts together. You should not miss the section on ‘taking advantage of the properties of your wetsuit and should your FC technique change in a wetsuit.’

A humorous look at what happens if you forget your wetsuit lubricant!

The Spring and it’s glorious weather could not have more cruel as we sit indoors missing our lakes and rivers but fingers crossed it will not be long. Get your wetsuit out, check it, repair it or contemplate an upgrade if you are swimming further this year.

 

 

Swim Tips from the Stairwell – Legkick

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HI All,

I hope you are all managing the lockdown as well as can be. I have been adding STftSW (swim tips from the stairwell) to Facebook and Youtube but neglected the blog. Doh….You can catch up with all our stretch cord sessions here

Technical endurance MONDAY

Strength and Prehab WEDNESDAY

FRIDAY- the hard one – Fitness

pls email dan@swimfortri.com for the zoom invite to next weeks, sessions take place at 6pm

LEGKICK

After all the stretch cordz focus and arm work how about a little time on your legs? Some theory and dryland to get on top of a few of the issues before you get back in the water. The nice thing about a FC legkick is how small and quite straight forwards the movement is.  To get the hang of  this while out of the water is an opportunity and it really can be mastered on dryland.

Kick Pointers

Most over do the size of movement at the hip, it should be tiny. The bigger the movement here the more energy travels down the legs and splays the kick.

•Legs straighter as you lift them back up the surface, it is a glute movement, minimal hamstring. Don’t bend the knees.

•Feel the big toes lightly brushing against each other to generate more surface area as the feet work together while kicking.

•Mobilise the ankles so you can improve your streamline and point them. Preferably while relaxed to avoid cramping.

Work on a stronger core region so you can limit and reduce a big out of control kick. Usually the emphasis for Long Distance FC is not bigger stronger movements but restrained smaller movements.

Key Issues –

There are two key issues we see during lessons – sinking and splaying. These previous videos should illustrate.  Why they sink and drag down is an early issue in a swimmers development as they try to take run or cycle movements of the legs into the water. As for the dreaded splay this usually is a counter balance or a reaction to something happening elsewhere in the stroke. No harm in addressing the legs now and improve them while the other issues can be looked at when back in the water.

Dryland Movements

These can help activate previously unused muscles groups and so deactivate those that were previously creating incorrect movements (the hamstrings.) If we build up some repetitions of a few basic movements we should pick up the correct movements and take them into the water when we next swim. Unfortunately the kick is often forced out of position due to the lack of helpful body movement or incorrect arm movements. The classic is what the straight arm push down can do to the legs when assisting your breathing. If you can isolate the FC legs with the following at least it gives us a chance to learn what the correct movements are.

Key Drills

Use the following to help – can you see the similarity between the Pilates Swimmer and the Glute Kick drill? Not difficult. We literally stole this drill from the world of Pilates.

PILATES SWIMMER

Alternate the legs in a small up and down movement. The floor will stop the kick sweeping too big on the downsweep, the range of the Glutes will limit the upsweep.

 

 

SWIMPLANK

We were looking for a compact all round exercise that covered many of the swimming muscles. The narrow press up is quite tough, maybe build up towards this from a knee down position. Once in the straight arm plank position you could sweep a single arm up wards to rotate the hips and bring some FC rotation into the mix

Enjoy your dryland, but fingers crossed we are back in the pool soon

All good wishes

Dan and the team

 

COVID 19

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IS SWIMMING SAFE DURING THE COVID-19 PANDEMIC

In view of all the uncertainty in the world at this time, I wanted to touch base and outline our current plans at Swim for Tri. We believe that the service we provide contributes greatly to the physical and mental wellbeing of our swimming community, so we will continue our work for as long as is safely possible. As mentioned on social media yesterday, at the moment the pools are all open so lessons will continue as long as we can, providing pools and coaches are healthy and can continue.

This is the message from England Swimming

The water is a great place to be but please use the usual strict health and hygiene rituals being endorsed widely.

“Public health opinion is that it is generally safe to go swimming at this time. Water and the chlorine within swimming pools will help to kill the virus. However, visitors to swimming pools are reminded to shower before using the pool, to shower on leaving the pool and to follow the necessary hygiene precautions when visiting public places to help reduce the risk of infection.”

We always have – and continue to – uphold the highest training standards and we hope the pools uphold the highest personal hygiene standards. More so than ever.  Here are their announcements re what they are doing regards their pools.

We utilise 4 pool providers

Nuffield

Better

Places

London Bridge is part of the NHS so you would hope they are on top of things!

If you are unwell ahead of a 121 lesson we will be as accommodating as possible regarding credits and moving appts. Please speak to Keeley and Sam in bookings. If you miss a fitness session you can make this up at another site but please get in touch to confirm.

 

Keep well

SFT