Do we want to have image galleries on the website? Or is the Facebook page a more natural location for them?
Let me know what you think.
In response to several questions from members, the colour coded notes in the results published are meant to be a bit of fun, however there is a serious scientific point relating to the difference between your fastest and slowest 100m splits, if you are interested read on.
The 1st 100m split should be the fastest as you are fresh at the start, which could be measured by your blood, lactate level which will be about 1mmol/litre. Over the first 100/150m this will quickly rise to the point where it is on the edge of going exponential (about 3 to 4mmol/l). Those who went off too fast know what it feels like when it does goes exponential.
If you continue to work hard close to the edge, your lactate will stay at this level and your splits will drift off slightly depending on your endurance fitness.
Over the last 100/150m you can go harder and let your lactate go exponential as long as you can hold on to touching the wall at 1500m, the last 100m split should be your 2nd fastest as a result but you will be exhausted at the end and your lactate at 6 to 8mmol/l. Obviously we are talking about a 1500m TT, not at the start of a triathlon.
These points are all illustrated in the timing slip for Grant Hackett when he broke the world record (which still stands today) the difference between his fastest and slowest is just under 10% of his average lap time which is what we use as our "green" zone.
Several people had slower times than expected, this is probably because you weren't working hard enough and your lactate was drifting around 2 to 3mmol/l. You need to be working as hard as you would be in a 5k run race or 10 mile bike time trial.
Anyone discouraged should take heart from the fact that Grant Hackett would have been much slower in the Lido, choppy water caused by the square sided walls and the drag from the shallow bottom in half the pool being the main factors. Anyone still reading I trust you have found this useful.
|Split Distance(m)||Split Time(s)|
Swim Lane Etiquette.
Here are a few reminders of lane etiquette now that we are back at the Rec. Centre and things are a again a bit different from the Lido.
1) TIME KEEPING - ALWAYS arrive ready on poolside 10 minutes before the session start time so you can help get things ready if required, get yourself ready and most importantly, you are there for the Coaches briefing. If you know you are going to be late or arrive late due to unforeseen circumstances, wait on the side of the pool until a coach (or lane leader) comes to a break in the session, and then ask permission to get in.
2) PACING - you should aim to swim at YOUR OWN pace not that of others in your lane. If you are in doubt as to what that should be or which lane you should be in have a word with one of the coaches (especially Sue/Ade/Bri/Karen).
3) HEEL TAPPING - do not swim on the heels of the person in front! There is nothing more irritating that someone constantly tapping your feet, and depending who you are tapping, you may be lucky to get away with a polite request to move in front, but you may receive a kick in the head so BEWARE!
4) TIMING - Leave about 5 seconds between swimmers to a) avoid the temptation to just keep up with the person in front, b) help you to swim off of your own times, c) to get a clear indication from the clock what times you are swimming and d) no toe tapping (so avoidance of a kick in the head!)/no bunching in the lane and ultimately no lane rage!
5) FINISH - Always aim to finish at the end of the pool, not 1-2 metres before the end, that goes for deep and shallow ends. Remember to move out of the way of the wall so that people behind you can finish and try not to obstruct the pace clocks.
6) PECKING ORDER - Sort out the pecking order out within your lane and take into account that this may not be the same order for drills that it is for a set.
7) ABILITY - Swim in a lane appropriate to your ability. Also be prepared to move around within the lane and also move up/down lanes. This will depend on numbers in the pool, how you are feeling that day or because the coach feels you would be better placed elsewhere.
As ever, if ever you have any questions regarding lane etiquette, please ask one of the coaches - we are always pleased to assist.