Townsville's Arcadian Surf Life Saving Club

Hello Swimmers!

It's less than a week till race day, hope your training is going well. If you're following the program this Saturday you have your 2 x 500m time trials so good luck with putting in a solid effort. Following your time trials, the next four days will all be about “rest” and getting some “sharpness”.

First Tip for next week is therefore the “Taper”

Everyone is different but I like to drop the mileage but keep the intensity up specifically for the pace work. This week’s sessions is about starting to “feel good and strong”......

Do the pace work as per previous weeks at just faster than race pace and do the other swimming at a good comfortable pace.

Get plenty of rest and stretching done.

Second Tip for next week is "your race"

The following is what I try to do consistently:

Stick to normal routine of sleep and diet. Eat a nice light breakfast that morning and do not take any foods or supplements you have not tried before
Make sure you have back up goggles and togs

Be relaxed (keep nerves under control, joke and talk to friends) and focus on what you need to do in the race which is:

Start solid pace but be relaxed, do not spin and keep stroke nice and long.
Keep breathing in control
Stay out of trouble
After the first 200m drop back into a nice steady pace maintaining a long stroke.
Draft off a faster swimmer if you can.

Enjoy the race and have fun with your friends and family afterwards.

Good Luck

PS. Registrations for the Sydney Swim will stay open online until 12noon on Wednesday 25 January. Race packs will be available for collection form event registraion area from 6.30am on Thursday 26 January.. If you haven't yet entered do so now and save the hassle on the day Enter here! Same day registration will be available at the event.

Week 5 (WC 23/01/12)

This email was sent by Susan Helyar, CHC Sports Marketing, PO Box 444, Tugun, Australia 4224 to arcadian@bigpond.net.au

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