Swim Squad Phase 2

The Swim Squads are well into phase 2 of the year now. This is the phase where we develop swim fitness, strength and endurance. This is a meaty block of work, and encompasses some endurance sessions, some strength-based sessions and some threshold type sessions.

Most of the athletes in the squad are doing their endurance work outside of our squad sessions. For these, we are working towards main sets of 2,000m this month – such as 20x100m or 40x50m. Depending on the races planned this year, these sessions will increase in volume over the next few months. Swimmers are ‘reporting in’ and sharing their progress with these sessions, being accountable for their swimming and inspiring others.

During the Squad sessions, we are working on the strength and threshold elements of the phase. We are not forgetting technique either. So, for example, this week has been about developing our catch and pull with some drills, and then focusing on this whilst doing some solid work with the pullbuoys to develop specific strength in the water.

This week, during and after the sessions, many of the swimmers commented that they were feeling ‘muscle pain’ where they’ve never really experienced it before – in their triceps and their lats. As a result of the work we’re doing, they’re becoming less reliant on their shoulder muscles and are now engaging their bigger back muscles to power them through the water. And because they are holding the water better, and are pushing water backwards, their triceps are much more engaged.

We’ve also seen some new swimmers join us this month and they’ve slotted into the squad nicely. The buzz in the pool when we have full lanes is brilliant. The squad environment is bringing out the best in a lot of swimmers.

Phase 2 continues. As does progress. And enthusiasm too.