Layout Table~~~~620~620~~

COACHES - GET YOUR IDEAS OUT THERE~

TO ALL COACHES

Send us a Coaching Tip for you sport and get a free gift for your time

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Click HERE to add your tip

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One From JOE BEER~Its simple and obvious but it helps to save a lot of time over a year...

Have two, yes two extra swim costumes hidden away in a pocket of your swim bag. The day you forget to put your 'cossie' in your bag you have one to fall back on. Do it again and you'll still have a get out of jail free card but remember to stock back up.

Its fine if someone has got a spare 'cossie' but if not you can waste a journey, lose training focus and all for the pre-thought of having an extra swim suit in your bag.~~~620~1395~~

One From RICHARD STANNARD~1.Train consistently in Open Water, especially if you are a novice. A little and often is the key.
2.Technique is important but rhythm is often more important especially for open water wetsuit swimming.
3.At the start of the swim in a race try to quickly get in to your usual breathing pattern, think about breathing out and in, in sequence, count if you have to 1..2..1..2..1..2..1..2. It is very easy to forget and start to hyperventilate within the first 300m.
4.Get a proper fitting wetsuit, fit is more important than make. Many Open Water Swim venues allow you to try a variety of sizes and makes for the price of a swim!
5.Swim in a straight line! It is the shortest route, I have been teaching Open Water Swim technique for a number of years and this is the most common error. With correct tuition swimming in a straight line is possible for everyone.
2.Always try and do a Mass Start Practice before your first race day. The mass start in triathlon is very daunting if you have never done it and a practice session at your local Open Water Swim venue is a must just to ease the nerves!

See:www.openwaterswim.co.uk
www.richardstannard.com/swimming.html
for more information.~~~620~1396~~

One for the Distance swimmers - MARTIN McGANN~Here's a coaching tip for Outdoor swimmers who are attempting to swim the English Channel
September 3 sessions per week 1.5hours - Main emphasis Technique
October to December 4 sessions per week 1.5 hours - Start your Aerobic Work
January to February 4 session (2x1.5 + 2x2hrs)
March 5 sessions (3x1.5 + 2x2hrs)
April 6 sessions (3x1.5 + 3x2hrs)
May substitute one of your 1.5 hr sessions for 30mins in the sea
June 4 x 2hrs pool sessions + 2 long sea swims
July ease back to 4x 1hr sessions + 2 long swims (do your 6 hr compulsory swim)

.......All the hard work is done just conserve your energy you'll need it
August Do the swim swim steady hold back your energy till within 2 hrs to go

Coach to 7 successful people from Ireland to have crossed the English Channel
Martin Mc Gann
Swimming Development Officer National University of Ireland Maynooth~~~620~628~~

One for the Triathletes - -DAVE PARKER~
Want to know what time you are capable of swimming for a 1500m at your next meet?

1 week out swim the following set

7 x 200m + 100m (broken 1500m)
Try to even pace each swim
Give yourself 20 seconds rest between each swim
Start you watch when you begin and stop it when you finish
Deduct 2m 20 secs from the overall time (7 rest periods of 20 seconds)
The body takes 7 to 10 days to adapt to any training
So any training you do the following week leading up to the meet will not take effect for the meet itself

Happy Swimming~~~620~1326~~