Ean's Coaching Sessions

https://youtu.be/g5r6hINtDPk?si=RXaneBedRSoxH3X-

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This is a fascinating episode of the Food Programme about exercise, calories, weight loss etc. Some surprising conclusions.

It's especially worth listening to for running marathons.

The Food Programme - Food and Exercise: A Puzzle - BBC Sounds Want to lose weight? How much can you achieve through exercise? Dan Saladino investigates.

Wow! What a fantastic night of basketball, I hope everyone enjoyed it as much as I did. There were some very competitive matches.

Thank you to scorer Helen Letts and well done to winners Matt, John and Dave.

I've a feeling we'll be doing it again.

And the winners are ..... Matt, John and Dave, henceforth known as the Wizards.

Just a reminder - we're signing off for Christmas at S&C on Monday (16th) with an hour of street basketball. We'd be pleased for you to join us and we're planning a fun tournament of 3 a-side 4min games into one basket. How to play will be explained before we start.

Also, some of the equipment we use for s&c weekly will be set out for a try-out or circuits including the new equipment that was purchased recently with support from the club committee.

We aim to finish the tournament at 7pm so anyone who wishes to go to Pilates can do.

We hope to see you on Monday.

Strength and conditioning - End of Season Streetball special

Monday 16th December is the last s&c session before Christmas and we’re planning a special session to finish off the summer to Christmas season.

Our Monday night basketball recently has been Streetball – attack and defence basketball where both teams score in the same one hoop - it was featured in the Paris Olympics. It’s a quick game and good fun.

On the 16th we're planning a Streetball tournament of matches lasting 4 minutes and we’d like to invite anyone who would like to join us to come along and join in. There are a few rules which we’ll explain on the night and ideally we’ll have teams of three.
I’ll also set up some equipment in the remaining part of the hall which anyone not playing can use for strength and conditioning exercises.

We start soon after 6pm and you can just come along and we’ll sort out teams on the night – or you can come along with a ready to go team of three. If you plan to come it will be helpful, though not essential to let me know.

At my recent seminar on 'How to Run Faster' the usefulness of swimming came up a number of times and how it can be a part of a runners training schedule.

It's particularly useful if swim sessions can include anaerobic exercise.

I have a handful of sessions which I find useful and this one may be particularly adaptable for someone getting started who does not regularly swim-train. It has some overlap with run sessions in that it is a pyramid.

One thing to note is that whereas runners talk about recovery intervals (e.g 30s or 45s following a rep) swimmers talk about reps 'off' a time e.g. 10x100m off 2mins which means start the next rep 2mins after starting the previous one. So it's impt to set the repeat times to allow for some recovery at the end of each one.

The next thing is don't forget your goggles and make sure they are a good fit so they don't steam up and you can see the wall as you go into turn.

Front crawl is preferred.

So here's the session.

For me it is

4 lengths of swim warm-up and stretch (more if you have time) including some double arm backstroke.

2x50m off 1:15; 2x 100m off 2:15; 2x 200m off 4:30; 2x 100m off 2:15; 2x 50m off 2:15.

Then 6x 12.5m flat out no breathing (or until you can't hold your breath any longer) and 12.5m recovery off 45s.

2 (at least) lengths stretch/easy warm-down.

Depending on where you are with your own swimming the distances and recoveries can be increased or decreased, e.g. for someone who can swim half a dozen lengths without stopping try this;

1x50m off 1min; 1x 100m off 2:45; 1x 200m off 5:30; 1x 100m off 2:45; 1x 50m off 1min.

Try it and find out what works for you.

Thurs 30.5.24. Unfortunately I'm still unwell and I'll not make tonight's session at NETPark. Ean

Thurs 23rd May. 6.00pm NETPark session. I'm under the weather at the moment and won't make tonight's session and not sure if there'll be cover.

The grass is out so it will have to be a tarmac session. 2x200, 2x400, 1x800, 1x1200, 1x800, 2x400, 2x200.

84.24 - S&C is on tonight.