LGBT Masters Aquatics Club

The HVO week

Added on by Emily Chong.

Hi Swimmers,

Momentum is picking up leading into the Middlesex County Championship and entry forms are fast disappearing!  Don't fret if you did not get one, you can download it here.

You will all have noticed that Alex and Nathan have put up some videos on Facebook, do have a look, learn and think about what is being said. 

For those that swam on Saturday and were filmed I am sure you found that useful. We will do more of that in the coming weeks. This is a useful way to understand what it is you are doing in the water and what it is we want you to do! 

For this week much the same as last week in terms of sessions but we will also be doing more HVO work. You may ask what HVO is, follow this link to our page that will give you an idea what HVO, Aerobic, Lactate Sets etc are.

A reminder that you all need to do a combination of all these sets to be a better/ faster swimmer.
Good luck to the cold water swimmers competing tomorrow night at Tooting Bec Lido! and well done to the Water Polo team who competed at the tournament on Sunday. 

Have a good week of swimming,
Michelle
Head Coach

Congratulations!

Added on by Emily Chong.

Wow, is all I can say! Congratulations to all the OTS swimmers who swam last week at the European Master's Championship and did so well. Lots of PB's some very good swims from everyone, with Lizzie winning 2 medals and our men's 4x50 relay team coming 4th in Europe! 

Going forward we will continue to work in competition mode but we will be building up some distance to ensure we don't loose the fast swimming. there are a number of swimmers going to IGLA (if you are going and have not told David yet, please do) The emphasis is to continue to work on feel of water and good technique starts and turns.

Remember that there are a number of sessions a week and you should vary the nights you swim in order to get an overall varsity  of swim sets and energy systems worked.  Just doing fast swimming or slow swimming will not make you a better swimmer! 

Sunday's sets are more about Technique and skill development

Monday's and Thursday's at Oasis are your sets where you will do hard sprinting and fast swimming.

Tuesday will be more focused on building fitness.

Wednesday will be a mixture of technic and fitness.

Thursday LB will be distance work for Triathlons and open water swimming.

Friday is an opportunity to swim longer, get faster and fitter.

Saturday's are a mixture of fast, endurance and challenging swimming!

Next focus now is to get as many of you to Middlesex County Championship on the 24th of July. To enter, contact our competition secretary here.

Michelle Weltman
Head Coach

Race prep, technique and long distance sessions

Added on by Emily Chong.

Coaching aim for this week:

The taper will continue till mid week, when our team of swimmers start to compete at LEN European Masters Aquatics Championship

This week we will continue with the theme of good technique, sculling and getting a good feel of the water. The sessions will start to increase meterage towards the end of the week.  

For our open water/ distance swimmers Thursday London Bridge will be a good set and then Friday night will be a good meter eater set (doing some good distance set).

A reminder that no training on May Bank Holiday Monday! 

Well done to our open water team at The Fix Splash in Stoke Newington this weekend! 

Michelle Weltman
Head Coach 

Emphasis for May's training

Added on by michelle weltman.

Hi swimmers, so as we head into the next phase of our cycle and are looking at what events are coming up in June, May becomes an important month of swimming! Our main targets are Middlesex and TIP

Firstly you would have noticed that some sessions are getting more intense and so they should, as we are now starting our completion phase of training.

For May we will be working on getting faster in the water. So what does this mean for you the swimmer:

Well to start there will be more sets of fast swimming, this will include Lactate sets, V02 Max sets and Heart Rate sets as well as work on speed development. Why do we do these sets, I hear you ask? The answer is simple, we spent the winter months doing lots of aerobic and endurance type of work to build up our fitness and our aerobic capacity, as we move into competing more we also now need to speed up! These sets will help improve your speed so that when you do take to the water for a competition you will feel fast.

Some tips for these types of sets:

Warm up as you are asked to by the coach, but do not swim fast in the warm up. Instead as you get the feel of the water, increase your speed just enough to get the heart rate working a little harder.

Most coaches will add some HVO work into the warm up or some build-up work to get you ready for the main set.

Do swim fast when asked to whether that is at max effort or a % of your max. Swim slow during recovery and easy swims.

Do try and maintain good technique through out the set and ensure you get a good feel of the water.

Do ask if you don't understand what the coach has asked you to do!

Finally if you do all these things you should notice improvement as you start to compete.

Remember you will not always get a PB in every race you swim