Training and Racing for the Week Ahead

Training For The Week Ahead (Tuesday 30th june – Sunday 5th July)

Hi guys, with the sea temperatures rising steadily, and the onshore winds keeping low, it’s looking like a great week for your Midweek Tri Series and FLOW Series smile emoticon Let’s make the most of the warm water and encourage as many as we can to get involved smile emoticon

So, in brief

Tuesday 30th – 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 30th – 5:30 pm Swimming For Softies – THIS session is earlier today than the usual Tuesday Swimming For Softies. Please meet at the rear of King Alfred at 5:15 ready to enter the water at 5:30pm. 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

Wednesday 1st – 6:30am FLOW SERIES Swim #2 Meet at Black Rock Beach, enter the water and swim your FLOW Distance #2 1.5k. 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 best conditions for the whole week, with a 7mph north easterly wind flattening the sea perfectly smile emoticon

Wednesday 1st – 6:30pm Midweek Triathlon #4 – Please meet in transition no later than 6:30pm, come find me, 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 2nd – 6:15pm Swimming For Softies – Please meet 6:00pm ready to Swim 6:15pm at the back of King Alfred, 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 2nd – 6:45pm FLOW SERIES Commencing with 1.5k timed swim. Please meet at the rear of King Alfred, 6:45pm ready to swim at 7:00pm. As the Swimming For Softies group leave the water, FLOW swimmers will start their timed 1.5k 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.

Friday 3rd – 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.

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

Its all there, right in front of you, 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 imagesmile emoticon

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