tag:blogger.com,1999:blog-32126327776142607022012-02-10T02:28:35.369-08:00Hi there my name is Kevin holt been in the world of triathlon for over 12 years ,Were i have raced from sprints up to Ironman ( 3 done to date ) have allso raced for GBR at ITU long course triathlon , My BIG goal is to swim the channel one day but till then master the 10km marathon open water swim distanceKevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comBlogger56125tag:blogger.com,1999:blog-3212632777614260702.post-31502928130346418052012-02-10T01:56:00.000-08:002012-02-10T01:56:36.695-08:002012-02-10T01:56:36.695-08:00How to swim 100 100s <br /> <br /> <br /> For many swimmers there's something appealing about swimming 100m 100 times in a row. When long distance swimmers complete a training session of this magnitude they often record it in their blogs (e.g. Mark Robson or the Lake Ontario Swim Team (LOST!)) and according to Daily News of Open Water Swimming, it seems the training set has a long history. We've also read about triathletes who do this set as a birthday treat. As a means of covering 10km in a pool-based training session it's admirably straightforward and, for open water swimmers, it's a great test of pacing skills and mental and physical endurance. You can consider it as a stand-alone goal or use it as part of your training for a long-distance open water swim. But how difficult is it? <br /> <br /> <br /> <br /> <br /> <br /> Firstly, how good a swimmer do you need to be to contemplate such a training session?<br /> <br /> <span style="color: red;">For elite level swimmers regularly covering 50km or more per week, the set could be completed by extending a regular 2-hour session by 30 minutes or so and the distance wouldn't cause any problems. For the rest of us it will present more of a challenge.</span><br /> <br /> If you typically swim 3 to 4 times per week for an hour or more and have been doing so for 6 months you should be able to complete the distance without any additional training provided you're not susceptible to any swimming induced injuries. It will simply be a case of finding the time, making sure you have enough to eat and drink to get you through and starting at and maintaining an appropriate pace.<br /> <br /> If you swim less than 3 times per week the distance may still be achievable. The key will be finding a sustainable pace, and having the time and will-power to keep plugging away. However, it may be better to set 100 100s as a medium term goal and build to it over a couple of months. If you think you can do it, you probably can.<br /> <br /> Secondly, how do you go about it?<br /> <br /> Step 1. Prepare yourself physically and mentally for the task. Depending on your fitness level, this could mean anything from just turning up to a few days of relatively light training and some carbo-loading or some longer-term training. You could also try visualisation techniques and imagine yourself swimming and completing the distance.<br /> Step 2. Tell people you're going to do it - you'll be much less likely to give up if you've told someone you're going to swim 10km, and you may even find some other crazy person to join you, perhaps for the first or last 50 100s, if not for all.<br /> Step 3. Have a nutrition plan. This doesn't need to be complicated and will depend how long you will be swimming but a couple of litres of water and some energy gels or bars will be plenty for most people. Make sure you have everything you need before you swim and perhaps put it all in an empty ice-cream container or something to leave at the end of the pool.<br /> Step 4. Plan the swim. What will be your sustainable pace for each 100m and how much rest do you want after each? We suggest your 1500m race pace plus around 10s per 100m would be a sensible pace target, and 15s to 20s rest after each 100. So, if you swim 1500m in 25 minutes your pace is 1m40 per 100m so aim to swim each 100m in 1m50 and then take 20s rest. Also, decide whether you will stick to the same pace and intervals throughout or add some variety. We prefer the later approach but that's because we have trouble counting otherwise - see our suggested approach below. The Lake Ontario Swim Team give themselves a target of 100 100s on 100 - i.e. 100 x 100m on 100 seconds (or 1 minute 40 swim and rest for each 100m) - we estimate you'd need to be able to swim 1500m in under 21 minutes to reach the LOST target.<br /> <br /> Finally, schedule in a couple of toilet breaks if you think you might need them . See below for the schedule Simon followed.<br /> Step 5. err... swim.<br /> Step 6. Recover and celebrate. Allow yourself a rest day or a couple of very light training sessions before resuming your normal training.<br /> <br /> <br /> Sample swim schedule<br /> <br /> 1. 10x100m FC easy/warm up pace, + 10s rest after each 100m<br /> 2. Straight into 10x100m FC 1500m pace + 10s with 15s rest after each<br /> 3. Straight into 10x100m FC 1500m pace + 5s with 20s rest after each<br /> 4. Straight into 10x100m FC 1500m pace with 25s rest after each<br /> Toilet break (5 minutes max)<br /> 5. 10x100m FC 1500m pace + 10s with 15s rest after each 100m<br /> 6. Straight into 10x100m FC 1500m pace + 5s with 15s rest after each<br /> 7. Straight into 10x100m FC 1500m pace with 15s rest after each<br /> 8. Straight into 10x100m FC at max sustainable pace with 5-10s rest after each<br /> Toilet break (5 minutes max)<br /> 9. 10x100m FC 1500m pace + 10s with 15s rest after each 100m<br /> 10. 10x100m FC on same swim and rest interval as set 9 but each 100m faster than the previous one.<br /> <br /> <br /> <br /> <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-3150292813034641805?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/bAaye0ZRzMWP_y-UufSl7DQlQKI/0/da"><img src="http://feedads.g.doubleclick.net/~a/bAaye0ZRzMWP_y-UufSl7DQlQKI/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/bAaye0ZRzMWP_y-UufSl7DQlQKI/1/da"><img src="http://feedads.g.doubleclick.net/~a/bAaye0ZRzMWP_y-UufSl7DQlQKI/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/ywfj6WNheEk" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/02/100-x-100.htmltag:blogger.com,1999:blog-3212632777614260702.post-30291804640179589732012-02-08T00:15:00.000-08:002012-02-08T00:15:55.521-08:002012-02-08T00:15:55.521-08:00monday <br /> work <br /> swimming main set 200m paddles and fly<br /> <br /> tuesday<br /> work - and a course<br /> weight training <br /> <br /> wednesday<br /> work <br /> swimming main set 100's <br /> <br /> thursday<br /> work all day 14 hour shift ( pt work pm )<br /> weight training <br /> <br /> friday <br /> day off work :o) so be plastering kitchin<br /> swim am<br /> swim pm<br /> <br /> saturday <br /> work - lifeguard training <br /> off training<br /> <br /> sunday <br /> swim am<br /> work<br /> <br /> Again not starting with mark till near the end of the month so training is just ticking along and trying to get as much done in the hosue as well :o)<br /> <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-3029180464017958973?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/1d-IkGC7o2VWKeO8g-9p1uC66hw/0/da"><img src="http://feedads.g.doubleclick.net/~a/1d-IkGC7o2VWKeO8g-9p1uC66hw/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/1d-IkGC7o2VWKeO8g-9p1uC66hw/1/da"><img src="http://feedads.g.doubleclick.net/~a/1d-IkGC7o2VWKeO8g-9p1uC66hw/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/7cHfARSsdT0" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/02/week-3-dark-10km-swim.htmltag:blogger.com,1999:blog-3212632777614260702.post-38881033838426551442012-02-07T12:30:00.000-08:002012-02-07T12:30:51.937-08:002012-02-07T12:30:51.937-08:00I have gone from 10.5 stone to 11.5 stone in around 3 weeks :o) its starting to pay off the weights and swimming.<br /> Will be starting my training with mark end of feb i hav been using jan and feb to build up some base and find 3km sets quite easy , Got a lot of 1km events booked up now an cant wait to start training and racing <br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-vC2_BPHrxA8/TzGJ0Qd_raI/AAAAAAAADtw/7sokZQ4pjS4/s1600/IMG00960-20120207-1650%5B1%5D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240px" sda="true" src="http://4.bp.blogspot.com/-vC2_BPHrxA8/TzGJ0Qd_raI/AAAAAAAADtw/7sokZQ4pjS4/s320/IMG00960-20120207-1650%5B1%5D.jpg" width="320px" /></a></div><br /> <br /> Email me if you would like some helpw ith your training <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-3888103383842655144?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/2wDyvJPSEg0zFYS_wuv0U6XcTGk/0/da"><img src="http://feedads.g.doubleclick.net/~a/2wDyvJPSEg0zFYS_wuv0U6XcTGk/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/2wDyvJPSEg0zFYS_wuv0U6XcTGk/1/da"><img src="http://feedads.g.doubleclick.net/~a/2wDyvJPSEg0zFYS_wuv0U6XcTGk/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/rls_tTUHtdY" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/02/3-weeks-training-into-this-year.htmltag:blogger.com,1999:blog-3212632777614260702.post-3805007326152463582012-02-03T11:57:00.001-08:002012-02-03T11:57:19.060-08:002012-02-03T11:57:19.060-08:00<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Lo-HNjxlnvQ/TykQV_IbJLI/AAAAAAAADtg/vauvUey3wCY/s1600/Olympic%2520torch%2520route1_l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="191px" sda="true" src="http://1.bp.blogspot.com/-Lo-HNjxlnvQ/TykQV_IbJLI/AAAAAAAADtg/vauvUey3wCY/s320/Olympic%2520torch%2520route1_l.jpg" width="320px" /></a></div>Kent is to have its moment of Olympic glory as the iconic torch passes through its towns before the games.<br /> <br /> <br /> <br /> <br /> In fact, the flame will spend longer in the county than any other in the UK.<br /> <br /> <br /> <br /> It will pass through 37 towns and villages in Kent, arriving on July 17 and leaving around four days later.<br /> <br /> <br /> <br /> People will be able to line the route to cheer as it makes its way to London in time for the opening ceremony just over a week later.<br /> <br /> <br /> <br /> The route has not yet been revealed, but the London Organising Committee of the Olympic Games (LOCOG) has worked closely with representatives from a number of sectors and further details will be given closer to the date.<br /> <br /> <br /> <br /> There will also be two evening celebration stops in Dover (July 18) and Maidstone (July 19) as well as lunchtime stops at two Kent locations, eight photo stops and two breakfast stops.<br /> <br /> <br /> <br /> Further details on these locations will be announced later.<br /> <br /> <br /> <br /> Sebastian Coe, pictured below, chairman of LOCOG, said: "We are thrilled to confirm that Medway will all act as a host location for the Olympic flame, extending an invitation to local people to welcome the Olympic Torch Relay during its journey around the UK.<br /> <br /> <br /> <br /> "This is the UK's moment to shine and I want to encourage people across Medway to start planning how they can be part of this once-in-a-lifetime opportunity."<br /> <br /> <br /> <br /> Medway Council leader Cllr Rodney Chambers said: "It is great news. Without a doubt, the relay will be a fun and inspiring moment for Medway as people will be able to come along and support torchbearers and help showcase our area to those watching on television."<br /> <br /> <br /> <br /> The 70-day Olympic Torch Relay will start at Land's End on the morning of May 19, 2012.<br /> <br /> <br /> <br /> On leaving Land's End, the Olympic Flame will travel an estimated 8,000 miles around the UK giving thousands of communities and individuals the chance to see it.<br /> <br /> <br /> <br /> On the final day of the Olympic Torch Relay, it is planned that the flame will travel down the River Thames as it makes its way to the Olympic Stadium for the start of the Games on Friday, July 27.<br /> <br /> <br /> <br /> The Olympic Flame will be carried across the UK by 8,000 Torchbearers each of whom will have a story of personal achievement and/or contribution to the local community.<br /> <br /> <br /> <br /> Successful nominees will be contacted in December with a conditional offer and final Torchbearer places will start to be confirmed from February 2012.<br /> <br /> <br /> <br /> Today also sees LOCOG launch its Local Leaders initiative, an invitation to people to take the 2012 Games into their community and create their own celebrations for the torch relay and other key moments during the Olympic and Paralympic Games.<br /> <br /> <br /> <br /> Sandra Matthews-Marsh, Chief Executive at Visit Kent, said: "We are delighted that so many of the county's iconic attractions will be showcased in the long route being taken by the Torch through Kent and Medway in addition to the key events at Dover and Leeds Castle, near Maidstone.<br /> <br /> <br /> <br /> "2012 is a marvellous opportunity for Kent and the Torch procession will be a truly memorable occasion not only for local residents but for all the visitors from across the South East and across the Channel who are planning to join us for our celebrations."<br /> <br /> <br /> <br /> Sign up at www.london2012.com/localleaders.<br /> <br /> <br /> <br /> <br /> <br /> --------------------------------------------------------------------------------<br /> <br /> <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-7056091234185263050?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/rXQy1xZgY4O1C_My-y4lI9_vp3A/0/da"><img src="http://feedads.g.doubleclick.net/~a/rXQy1xZgY4O1C_My-y4lI9_vp3A/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/rXQy1xZgY4O1C_My-y4lI9_vp3A/1/da"><img src="http://feedads.g.doubleclick.net/~a/rXQy1xZgY4O1C_My-y4lI9_vp3A/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/dtH90wEBIXo" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/02/olympic-tourch-though-maidstone.htmltag:blogger.com,1999:blog-3212632777614260702.post-53998250426942624462012-02-01T02:07:00.000-08:002012-02-01T02:07:19.042-08:002012-02-01T02:07:19.042-08:00Think this would be great training ;o) , racing against the pint of the Golden black stuff<br /> &lt;iframe width="420" height="315" src="http://www.youtube.com/embed/TH_fFzU2E08" frameborder="0" allowfullscreen&gt;</<span class="goog-spellcheck-word" style="background: yellow;">iframe</span>&gt;<br /> <br /> <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-5399825042694262446?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/G-O6M2Iu-RyferkCEqqHDEK0rV8/0/da"><img src="http://feedads.g.doubleclick.net/~a/G-O6M2Iu-RyferkCEqqHDEK0rV8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/G-O6M2Iu-RyferkCEqqHDEK0rV8/1/da"><img src="http://feedads.g.doubleclick.net/~a/G-O6M2Iu-RyferkCEqqHDEK0rV8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/ps-fCnpXzgY" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/02/best-ad-ever.htmltag:blogger.com,1999:blog-3212632777614260702.post-27595813537395039572012-01-31T06:19:00.000-08:002012-01-31T06:19:13.350-08:002012-01-31T06:19:13.350-08:00<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/m4RCvcLEC60" width="560"></iframe><br /> <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-2759581353739503957?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/WIovHvjhIeMTHY7EC--zeRSsa1E/0/da"><img src="http://feedads.g.doubleclick.net/~a/WIovHvjhIeMTHY7EC--zeRSsa1E/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/WIovHvjhIeMTHY7EC--zeRSsa1E/1/da"><img src="http://feedads.g.doubleclick.net/~a/WIovHvjhIeMTHY7EC--zeRSsa1E/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/4scSQokkkRs" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/01/great-youtube-clip-gbr-swim-team.htmltag:blogger.com,1999:blog-3212632777614260702.post-32980759738141399712012-01-31T00:50:00.001-08:002012-01-31T00:50:34.610-08:002012-01-31T00:50:34.610-08:00MASTERS Medway Park Medway Park Medway Park 8 hrs<br /> <br /> 05.00 - 06.30 05.00 - 06.30 07.30 - 08.30 <br /> <br /> Medway Park Elite RM Maths Im&amp;In RM Maths All <br /> <br /> 20.00 - 21.00 20.15 - 21.15 19.45 - 21.15 <br /> <br /> <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-3298075973814139971?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/g3bJaI2zPqjpytwQtG-yNJQqB6A/0/da"><img src="http://feedads.g.doubleclick.net/~a/g3bJaI2zPqjpytwQtG-yNJQqB6A/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/g3bJaI2zPqjpytwQtG-yNJQqB6A/1/da"><img src="http://feedads.g.doubleclick.net/~a/g3bJaI2zPqjpytwQtG-yNJQqB6A/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/TOgD8VdLpLE" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/01/black-lion-swimming-club.htmltag:blogger.com,1999:blog-3212632777614260702.post-63775588610152594812012-01-30T23:16:00.000-08:002012-01-30T23:16:57.538-08:002012-01-30T23:16:57.538-08:00I am using this week to build up a bit more and then start my coaching with Mark Racher around the 15th of feb were i will have all my swim training done by himself, Hopefully once i change my job to monday-friday 9-5 i can then join a swimming club , was thinking of the black loin as thats the best club around the kent area.<br /> <br /> Triaining this week is<br /> <br /> monday swim am swim pm main set was flat out 100's <br /> tuesday swim am swim pm ( lifegurad training tt800m in clothes )<br /> wednesday weights am work a late<br /> thursday swim am work a late<br /> friday swim am work a late<br /> saturday day off work and training <br /> sunday weights and swim<br /> <br /> IronHolt Coaching Holtkevin@ymail.com<div class="blogger-post-footer">Kevin Holt PT /Triathlon Coach www.ironholt.blogspot.com Call : 07940377938<img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3212632777614260702-6377558861015259481?l=ironholt.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/d8rjYOmmToe2GBE3J6ZuFdJ47OQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/d8rjYOmmToe2GBE3J6ZuFdJ47OQ/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/d8rjYOmmToe2GBE3J6ZuFdJ47OQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/d8rjYOmmToe2GBE3J6ZuFdJ47OQ/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/KevinHoltTriathlete/~4/2bSJ6dvbf6c" height="1" width="1"/>Kevin Holthttp://www.blogger.com/profile/05778613904398616861noreply@blogger.comhttp://ironholt.blogspot.com/2012/01/week-1-dart-10km.htmltag:blogger.com,1999:blog-3212632777614260702.post-12886886810137201412012-01-29T11:03:00.000-08:002012-01-29T11:03:09.988-08:002012-01-29T11:03:09.988-08:00