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Training

2020 Start-up dates

Message from the Coaching Team and Club President

2 January 2019

Sadly, due to the current extreme weather and fire conditions impacting air quality, the recommencement of ALL club swimming activities has been suspended until further notice

Tuggeranong pool is also temporarily closed due to the poor air quality.

References:
The ACT Govt Health reports shows a hazardous AQI (Air Quality Index)
https://www.health.act.gov.au/about-our-health-system/population-health/environmental-monitoring/monitoring-and-regulating-air and hazardous extreme for smoky air quality (PM2.5).
https://www.health.act.gov.au/about-our-health-system/population-health/environmental-monitoring/monitoring-and-regulating-air-0

 

100x100s for a merry Vikings post-Christmas 2019 workout!

Report by Caroline Makin – Publicity Officer, Club Recorder and Coach

A few merry Vikings, gathered at Phillip outdoor 50m pool in Woden on the morning of Sunday, 29 December 2019 to swim some or all of an impromptu 10km post-Christmas workout.

The 10k session, delivered by Santa (via Facebook) all the way from the UK, was broken down into 100x100m with a 12-days of Christmas countdown for all that chose to take on the challenge laid down by Coach Caz. The session included all strokes plus the use of fins, paddles, snorkels and pull-buoys to keep things interesting and accommodated all levels of swimmers.

No photo description available.

Our President, Greg Gourley, decided the scheduled start time of 8:15am was too late for him, so in true Greg style turned up at 7:00am to begin his own separate version of a 10k swim session, depite the pool not officially opening until 8:00am!  At the scheduled start time, Caz Makin, Nina Maguire, Suzie Gunning, Nicolee Martin, Bill Eversham and Kris Kennedy all rocked up ready for some or all of the 10k challenge.  One late-comer, Richard Phillips also arrived at the pool “just for a small swim on his own” not realising that there was a 10k session organised, but readily joined the others about 1k-into the session.

Greg swam his 10k with fins throughout and mostly Freestyle with some Backstroke intermingled in, and given his 1-hour head start on the others, was finished and out of the water first, and declared he had “earned an extra chocolate biscuit” for his efforts. The others reckoned he deserved a whole packet for being such a keen early starter!

Nina and Bill both achieved an admirable 3k each – Nina declaring her “arms were starting to ache and that she needed to do a bit more regular swimming to tackle the bigger distance“! Bill said the he “enjoyed the morning swim – a modest distance, but was nice“.  

Kris was plugged into her music and when Nina and Bill left the lane, continued lap after lap – not following the 100x100m session plan, but instead appeared to be in her own little world of music and swimming and racked up a staggering 8k!

Richard, being time-bound given he had only planned on being at the pool for around an hour or so, and joining in late, still swam 4k before heading off for a late breakfast.

Last out of the pool after the full 10k were the three regular Distance & Pace ladies, Nicolee, Suzie and Caz – who all perfectly executed the swimming of the 100x100m session as written up, and even managed the last 2x100m “FAST” Freestyle swims at 9.6k-in at a pretty nifty pace despite flagging arms, sore shoulders and general weariness!

Greg, Suzie and Nicolee all agreed it was a very nice session plan that was delivered, and the ladies all enjoyed it and the camaraderie in their lane – even the multiple repeat rounds of Freestyle as ‘Easy/Medium/Hard’ that were included!

Well done to everyone who took part, wrapping up 2019 for the club.

Here’s to us all being “powered by chlorine” in 2020!

Thredbo Training Camp – 4-7 October 2019

Report by Liesl Peters

Once again, our friends at Ryde Aussi Masters (RAMS) took the lead in organising a long weekend swim training camp at Thredbo Village, in the beautiful Australian Alps. The weekend of 4-7 October 2019 coincided with the NSW Labour Day public holiday Monday and the official close of the Winter 2019 ski season. Attendance for the weekend was open to Masters swimmers from any club, and, this time around, the Ryde and Tuggeranong stalwarts were joined by swimmers from as far afield as Griffith and Port Macquarie. Lead coaches for the weekend were our own Anne and Greg, assisted by Ryde’s Susan and Wendje.

The first swim session kicked off with meet and greet introductions, followed by the all-important stretching exercises. Then it was into the pool for some timing and pacing sessions over various distances, to set our individual standards for the rest of the weekend. In preparation for individual debriefs prior to the rest of the weekend’s sessions, coach Greg covered a few kilometres on foot walking up and down the side of the pool, using the GoPro to record overhead and underwater video footage of each swimmer.

Over the Saturday and Sunday, training sessions focused on freestyle, breastroke, backstroke and butterfly respectively, with at least one swimmer with too much energy breaking up the time in between by hitting the slopes! Hope there weren’t too many rocks amongst the very limited snow, Richard. The rest of us simply enjoyed getting into the routine of breakfast, swim, rest, lunch, rest, swim, dinner, rest, etc, etc – relaxing and chatting in the lounge rooms of the various accommodation lodges.

The final session of the weekend was the ‘recovery and fun’ session of Monday morning – with the serious training giving way to a ‘Last Swimmer Standing’ challenge. Every swimmer was challenged to set a pace time for an initial 50m freestyle sprint, and then to back up again and again and better that time as many consecutive times as possible. If you were slower than your initial time – goodbye! Otherwise keep repeating… Eventual joint winners were Suzy and Nicolee – sharing the most valuable prize of all!

To state the obvious, the weekend would not have been such a success without the enthusiastic efforts of our four coaches, as well as those from Susan in co-ordinating the accommodation, etc. Sincere thanks to all.

On top of the benefit of the six concentrated training sessions in a relatively short timeframe, the fantastic food and wine and the relaxed and social company of fellow swimmers and new friends – all in the great location at Thredbo – was icing on the cake! We’re all looking forward to 2020…

The training pr ograms for each session are available at the links below:
Fri PM – Timing & Pace
Sat AM – Freestyle
Sat PM – Breaststroke
Sun AM – Backstroke
Sun PM – Butterfly
Mon AM – Recovery and Fun!