From
non swimmers to Olympic Triathletes
Level
I (beginners) return
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For anyone who has never swum in open water before (fast or
slow swimmers).
Anyone who has a fear of open water (fast or slow swimmers).
This
session will last for approximately 2hrs including theory
followed by a practical session with coaches. Please arrive
promptly with your wetsuit on (there is wetsuit hire available
- but leave plenty of time to do this).
The
theory will cover basics as outlined below as well as giving
you time to get into groups depending on your level of ability.
(Click here to fill
in the Competence Chart to gauge your ability)
Theory
Introduction
of coaching personnel / Swim Bike Run
Goal of this session and the other two levels available
- What's
happening next at Heron lake
- Availability
of swim time
- Choosing
a wetsuit
- Stop
chafing
- Wetsuit
fit & Transition 1
- Swim
Caps & buoy story
- Choosing
the right goggles
- Panic
& Fears - relax, relax, relax - diaphragmatic breathing,
activate
- Parasympathetic
nervous system = 10th cranial nerve to calm and relax -
practice
- Sighting
- Safe
Water
- Entering
the water -pontoon, deep water, beach
- Swimming
& breathing to sight etc
- Drafting
& swimming in the melee: Bernie story
- Turns
Practical
- Everyone
is now put into groups - goldfish(poor) trout (good) sharks
(excellent)(experienced),(confidence),(Ability)
- Tell
everyone swim cap, and safety - i.e. arm in the air etc
colour of their coaches cap
- Colour
swim caps on
- Partner
up
- Wetsuit
fit
- Goggles
fit
- Entry
to water
- Breathing
stationary(parasympathetic - in nose-out mouth)
- Breathing
moving to first buoy
- Sighting
from bank/jetty and in water move to ramp and to yellow
buoys
- Drafting
with partner to next buoy
- Tapping
feet and close proximity with partner
- Turns
around next set of buoys
- One
loop of rectangle to practice everything in group
- Transition
1
Level
II (intermediate) return
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For anyone who has attended level 1 or who has raced in open
water and wants further progressive coaching.
This
session will last for approximately 90 minutes including theory
followed by a practical session with coaches. Please arrive
promptly with your wetsuit on (there is wetsuit hire available
- but leave plenty of time to do this).
The
theory will cover basics as outlined below as well as giving
you time to get into groups depending on your level of ability.
(Click here to fill
in the Competence Chart to gauge your ability)
Theory
- (brief level one overview)
- Introduction
of coaching personnel / SwimBikeRun
- Goal
of this session and the other level available
- What's
happening next at Heron lake, Availability of swim time
- Choosing
a wetsuit, Stop chafing , Wetsuit fit & T1
- Swim
Caps & buoy story, Choosing the right goggles
- Panic
& Fears - relax, relax, relax - diaphragmatic breathing,
activate
- Parasympathetic
nervous system = 10th cranial nerve to calm and relax -
practice
- Sighting,
Swimming & breathing to sight etc
- Safe
Water. Entering the water -pontoon, deep water, beach
- Drafting
& swimming in the melee: Bernie story, Turns
Practical
1.
Practice of these techniques twice round the inner area (Stay
in your group)
Techniques
- Partner
up
- Wetsuit
fit / apply Chaf-ease
- Fit
of your goggles / caps
- Entry
to the water - walk or step/jump / dive Starts - deep water
/ pontoon / jetty
- Breathing
- parasympathetic stationary and moving (25 metres only
till later)
- Sighting
from the bank/jetty/ in the water
- Drafting
/ close proximity swimming with your partner
- Turns
- Transitions
T1
If
you are now confident you will move on too:
2.
Swim sighting test - A to B (go depending on your team leader)
3.
Pack Swimming in your group, close proximity swimming
4.
Individual 100, 200, 400 Time Trial (choose your distance)
5.
T1 training
Level
III (advanced) return
to top
For anyone who is already racing and wishes to improve.
This
session will last for approximately 90 minutes including theory
followed by a practical session with coaches. Please arrive
promptly with your wetsuit on (there is wetsuit hire available
- but leave plenty of time to do this).
The
theory will cover basics as outlined below as well as giving
you time to get into groups depending on your level of ability.
(Click here to fill
in the Competence Chart to gauge your ability)
Theory
- (brief level one/two overview)
Introduction of coaching personnel / SwimBikeRun
Goal of this session and the swim/run race series etc
What's happening next at Heron lake, Availability of swim
time
Choosing a wetsuit, Stop chafing , Wetsuit fit & T1
Swim Caps & buoy story, the right goggles for the conditions
Panic & Fears - relax, relax, relax - diaphragmatic breathing,
activate
Parasympathetic nervous system = 10th cranial nerve to calm
and relax - practice
Sighting, Swimming & breathing to sight etc
Safe Water. Entering the water -pontoon, deep water, beach
Drafting & swimming in the melee: Bernie story, Turns
Techniques
- Partner
up
- Wetsuit
fit / apply Chaf-ease, Fit of your goggles / caps
- Entry
to the water - walk or step/jump / dive Starts - deep water
/ pontoon / jetty
- Breathing
- parasympathetic stationary and moving (25 metres only
till later)
- Sighting
from the bank/jetty/ in the water
- Drafting
/ close proximity swimming with your partner, Turns
Practical
(Stay in your group)
- Practice
of these techniques once round the inner area
- Swim sighting test - A to B (go depending on your team leader)
- Pack Swimming in your group, close proximity swimming
- Mass Starts, threshold close proximity swimming
- Race simulation training - threshold training with similar
standard partner
- Individual 350 metre Time Trial with an exit & entry
off the pontoon
- Transition 1 training and mounting the bike with shoes attached
to the pedals.
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