Training For The Week Ahead (Tuesday 28th July – Sunday 2nd August)

Hi guys, we have another busy training schedule ahead, but with the first part of the week hampered by very strong winds, we will leave out Tuesday’s Swimming For Softies and FLOW.

So, in brief

Tuesday 28th July – 06:05am – Tuesday 10k Timed Run. Please meet David Lloyds reception, for the weekly 10k (5k is also an optional course) run out and back. Flat, simple, and your time recorded in my black book smile emoticon subs £1, a great start to the training week.

Tuesday 28th – 6:15pm Swimming For Softies – STRONG WINDS MEANS THIS SESSION CANCELLED. Please meet at the rear of King Alfred at 6:00pm ready to enter the water at 6:15pm. Subs £2, bottled water and chocolate/bananas after your session smile emoticon designed to help continuing water confidence building and accumulating your time in the open water smile emoticon

Tuesday 28th – 6:45pm FLOW SERIES Swim Week #6. STRONG WINDS MEANS THIS SESSION IS CANCELLED. Meet at the rear of King Alfred, enter the water and swim your FLOW Distance #5 which is 3.0 kilometres timed. Subs £2, bottled water, chocolate/bananas immediately after your timed swim. All times recorded and sent to each swimmer immediately. This swim looks as though it may be the scruffy conditions for this swim, with a 14mph south westerly wind, roughing up the sea, so we will need to watch out for each other during the swim, which will be point to point.

Wednesday 29th – 6:30pm Midweek Triathlon #5 – Please meet in transition no later than 6:30pm, register, pay £5 subs, collect your race number, rack your bike and be ready to race (800m/20k/5k) at 7:00pm This is a short sharp session, ideal transition and running off the bike practice, with absolutely NO SMILING ! and all electronic results posted after the race and sent to each athlete individually smile emoticon

Thursday 30th – 06:00am Early Bird Sprint Triathlon – for those members of The Family that can’t make the Midweek Tri Series, I’m putting on the Early Bird Sprint Tri. Exactly the same course and arrangements as the Midweek Tri, but with quieter roads for the bike course. Subs £5 with tea/coffee and snacks for your post race breakfast. Please come down to Transition at 05:40am, register, pay your subs, rack and get ready to race at 06:00am sharp smile emoticon

Thursday 30th – 6:15pm Swimming For Softies – Please meet 6:00pm ready to Swim 6:15pm at the BLACK ROCK BEACH, for more water confidence building work, this is not a distance swim set or a timed swim set, it is purely to build your collective time in the open water and build up water confidence. Subs £2. Bottled water, chocolate/bananas immediately after your swim.

Thursday 30th – 6:45pm FLOW SERIES Week #6, continuing with a 4.5k timed swim. Please meet at the BLACK ROCK BEACH 6:45pm ready to swim at 7:00pm. As the Swimming For Softies group leave the water, FLOW swimmers will start their timed 4.5k swim. Subs £2, all times recorded electronically and sent to each individual swimmer. Conditions are TIC ( Taken Into Consideration) where times are recorded, i.e current, tide, wind, swell. We have perfect swim conditions forecast for this evenings long swim, with a 6mph northerly and bright blue skies.

Friday 31st – 06:30am Intervals Run Session – Please meet 06:30am Hove Lawns Peace Statue, for 1 hour of platform intervals, building run speed, strength, and conditioning. Subs £1, bottled water, chocolate/bananas supplied.

Saturday 1st August . Road Bicycling out to Sea Lane and straight into 5k Hove Prom Park Run off the bikes. Please meet at the rear of King Alfred at 06:59am ready to ride a 28 mile out and back flat course, straight into a fast and flat 5k run off the bikes. Subs £2, the SAG Wagon will be parked ready to lock bikes away for the run.

Sunday 2nd August – 6:00pm FLOW Series Swim #6 Please meet at BLACK ROCK BEACH for Week #6 second opportunity to swim the 4.5k timed swim. Subs £2 and water/bananas/chocolate immediately after your swim. We have favourable conditions forecast for this session, so even if you completed this distance on Thursday, perhaps jump back in and try to beat your time.

So plenty to have a go at, I hope to see you for some, or all of it smile emoticon

Its all there, just turn up and crack on smile emoticon

Best, as always


Remember FLOW SERIES is the Open Water Distance Swimming Series, which involves swimming progressively further each week. Starting with 1kilometre, and finishing at the end of the FLOW Series with 20kilometres. All swims have safety cover and refreshments smile emoticon We will all have our swim season book, which we will fill in as we complete the swim distances smile emoticon Generally the FLOW Swims are Tuesdays and Thursday’s, but also include Saturday and Sunday afternoons when the sea conditions are favourable.aqu4.4 flow july 3 flow week 3.1 flow week 3.2 olympic.11 robert bishop malta

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