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Forearm Catch Swim Technique Set

By | Skills & Technique, Swim | No Comments

Warm Up (600m)

4x 100 – Strong From F/S RI 20 seconds

4x 25 –  kick RI 10 seconds

4x 25 – 12.5 hard

Main Set (900m + 400m + 800m = 2100m)

3x 300 (30 seconds between repeats)

  • 50 Scull 12.5 Swim 12.5
  • 50 Catch-up (Thumb touch)
  • 50 Single arm
  • 50 Fists or Tennis Balls
  • 100 Form Free

4x 100 IM (30 seconds between repeats)

  • Butterfly (4 strokes min)
  • Back
  • Breast
  • Free

4x 200

  • Build, faster each 50 hold form – Forearm catch))

Warm Down (200m)

4x 50 easy with 20 seconds rest.




Technique change is awkward, it’s expected.

By | Run, Skills & Technique, Swim, Triathlon | No Comments

Efficiency and technique are the most under rated aspects of triathlon by most age group triathletes.

When working with athletes on technique change I sometimes get the immediate feedback that what I am proposing does not feel right, it feels awkward, odd. Quite often I find the athlete dropping back to the “comfortable” technique believing good technique should feel right immediately. Read More

Do the work that counts – Endurance training in a nutshell

By | Cycle, Endurance, Run, Swim, Triathlon | No Comments

Training is the investment of time to improve results.

There are four basic components in endurance training:

  • Aerobic training – 80% to 85% of training time in Zone 1 and lower Zone 2 (MAF)
  • Force Development – 5% of training time (Maximal Strength – Zone 5+)
  • Durability training – 10% to 15% of training time (Zone 3 – 4)
  • Technique – Integrated into training and active recovery
  • Recovery – Active recovery + 7.5 hours+ sleep average per night.

Any training session should be targeting these adaptations. The only session that have benefits if you have muscular fatigue are durability and active recovery.

Know what your session is targeting and stick to the plan. If you can’t nail it, go home and use the recovery time, don’t dig a hole!


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Sodium loss testing and intensity

By | Nutrition, Run, Triathlon | No Comments

Recently I did some analysis on an athlete’s sodium loss and cramping issue reminding me of an issue I had a couple of years back.

I had a sodium test done out of interest, even though I did not have a cramping issue. The recommendation suggested I take significantly more sodium than the norm due to my high sodium loss. I implemented this in my next race experienced severe cramping. In review we established my sodium intake was too high slowing my water absorption and causing bloating.

The issue was that the sodium test report did not show a relationship between exercise intensity and loss rate. My test was done at threshold pace, however my race was a 70.3 performed at close to aerobic intensity (Zone 2). Read More