Swim for a Mile
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Can you believe it’s almost here?! We are eight days out from the first Swim For a Mile Event of 2018 and we are ready for action! You have one last week of hard training (depending on when your event is of course!), then we get to cool the jets for a nice taper! We know week 9 & 10 will have taken it out of you, as the mileage stays high and the intensity ain’t easy! So make sure to enjoy your St Patrick’s weekend, take some time to relax and unwind – you deserve it! Week 10 of the training is similar to week 9. Sustaining that high volume/intensity balance for a second week is what will maximise your aerobic capacities and give you the confidence to rock up on event day and swim your socks off! As we challenge you this week, make sure you are fuelling well for your sessions. Don’t limit yourself because you ate too close to training, forgot to include some electrolytes in your drink or haven’t eaten enough to fuel your energy! Check out week four’s newsletter for our top tips on nutrition! For anyone who is starting to feel those nerves creep in, why not try our simple land warm up. It is a great way to get your mind relaxed and your body ready for the water! Land Warm up:
- 5 Single arm circles – backwards
- 5 Single arm circles – forwards
- 5 Double arm circles – backwards
- 5 Double arm circles – forwards
- 5 alternating arm swings – hand begins at your hips and finishes by touching down behind your neck
- 6 Head tilts – straight posture, bring left ear down to left shoulder and back to middle / right ear down to right shoulder and back to middle
- 6 Semi neck circles – forwards
- 5 Semi body circles – bend at the hips and move forwards from the left hand side round to right hand side in a semi circle motion to open up back and hamstrings.
T Minus 8 Days!
Can you believe it’s almost here?! We are eight days out from the first Swim For a Mile Event of 2018 and we are ready for action! You have one last we ...
We know that #stormemma probably put a spanner in the works for last weeks #SFAM training, but as long as you are safe and well that’s all that matters! We still have plenty of time to prepare for the main event! During the last two weeks of the training programme we are upping the intensity again. We even have a sneaky time trial in there to allow you a practice run for the actual challenge. Before you panic, the time trial is just for 50% of your actual event swim! Use this opportunity to play around with some pacing and find a suitable speed that you can hold for the duration of the mile / 800m, focus on building your speed as you go. Once you have completed your time trial, you will have a better idea of what time you may achieve during your event; although it is likely to be faster than you expect, thanks to all of the event day adrenaline! You can then update your estimated time of completion via your dashboard if you feel that you’re likely to swim faster than you first stated during registration, this will ensure that you are allocated the most suitable lane with swimmers of similar ability. As always, remember all of the technique work we have been focussing on throughout the past weeks, always trying to move fluidly through the water, with minimal excess movement, keeping strokes long and strong to cover more meters per stroke! Don’t sacrifice your technique for speed, as in the long run it will only cause your to tire sooner! If you haven’t already, we would strongly advise that you complete your registration to secure a space at your desired event venue. Spaces are filling up fast and once a venue has reached capacity, we cannot accommodate further entries unfortunately. We hope that you have enjoyed the programme so far, make the most of your final few weeks of training with your fellow SFAM’ers and if you have any questions regarding the event day or training content please do get in touch via firstname.lastname@example.org Bethany Swim For a Mile Team
It Will Take More Than Storm Emma to Stop our SFAM’ers!
We know that #stormemma probably put a spanner in the works for last weeks #SFAM training, but as long as you are safe and well that’s all that matters ...
The opening week of Swim For a Mile 2018 is right around the corner! Starting with our flagship pools, we will be hitting the road heading for Limerick on March 20th, the next stop being NUIG, Galway on March 21st, moving up to Belfast for the Olympia Leisure event on March 22nd and back to Dublin for the NAC event on March 25th! The #SFAM roadshow continues to April 28th, by which we hope to have delivered another successful year of fun filled events!
As your jitters begin to creep in, just remember this event is all about showing up, supporting your fellow SFAM’ers and enjoying being in the water! For those of you now entering your 8th week, we have no doubt, that by now you feel like a different person in the water! Just take a moment to remember how far you have come and we still have 3 full weeks of training left before our first #SFAM event!
Now is the time to build on all of that technique work you have been doing since January and apply it to swimming fast! We are moving into more of an endurance phase now, as we add on a few lengths here and there whilst ramping up the intensity! BEFORE YOU PANIC, remember what you have learnt over the past few weeks around swimming efficiently! This is what will get you through the extra mileage and make it seem easy peasy (perhaps a slight exaggeration, but positive attitudes will also help!). Even picking one technical point within each set of a session will help narrow your focus and it may even distract you from that burning sensation you are beginning to feel in your muscles! Although you have to admit, that burning feeling is growing on you!
We have heard some incredible stories over the last few weeks from our SFAM’ers and their reasons for participating in the challenge. Each raising money individually for charities close to them and their families. If you have a reason for participating this year we would love to hear from you!
A number of our #SFAM pools are now fully booked! So if you haven’t claimed your space already, make sure to login to your dashboard today and complete the registration process! If you are having difficulties doing so, feel free to contact us at email@example.com
Happy Swimming! Enjoy your last few weeks!
Swim for a Mile 2018 Fast Approaching!
The opening week of Swim For a Mile 2018 is right around the corner! Starting with our flagship pools, we will be hitting the road heading for Lime ...
With only three weeks to go until Swim For a Mile (SFAM) 2018 kicks off with its opening event week, our event venues are starting to fill up! Your preferred time may already be full, so be sure to login today and register your space, before it is too late! This week, we are building our endurance with more focus on aerobic swimming, the goal will be to maintain your technique as you fatigue! If you can master holding your technique when the pressure is on and fatigue settles in, you are more likely to swim efficiently on the SFAM event day i.e. swim faster, using less energy – who doesn’t love that?! It is common throughout all levels of swimming, to forget about the technical process as environmental pressure is applied. This is why it is good to practice it in training in preparation for event or race days! We will be moving through a few gears within our sessions this week, swimming at smooth, moderate and strong paces. Managing these speed changes, gives structure to your swimming and indeed racing! Swim For a Mile may not be a marathon, but it is definitely not a sprint! You will have to resist the temptation of swimming too fast too soon, learning to be patient is key to perfecting your pacing. Hoping to see you over the next month or in April at one of our fun filled #SFAM Event Days! Don’t forget to keep us updated on your progress with #SFAM2018 on social media – we love receiving your photographs!
Three Weeks out!
With only three weeks to go until Swim For a Mile (SFAM) 2018 kicks off with its opening event week, our event venues are starting to fill up! Your preferred tim ...
your dashboard. Don’t forget to watch our video demonstrations at our youtube channel if you aren’t quite sure on technical points! Clinic bookings for round 2 open this Friday (16th of Feb) at 7 am via your dashboard, if you missed out on the last round, make sure to claim your space on Friday morning! We will be visiting NUIG, Galway on Friday the 23rd of Feb, Leisureworld, Bishopstown on Saturday the 24th of Feb, Olympia Leisure Centre on Sunday the 25th of Feb, University of Limerick Arena on Sunday the 25th of Feb and Ballina Swimming pool TBC!
Mixing It Up!
We are past the half way point! We hope you are enjoying the Swim For a Mile (SFAM) training programme! You should be starting to feel a lot smoother in the wa ...
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