Swim session at Beccles Lido - 7pm until 8pm.

This week the coaches/film crew are Karen Rix, Nicola Edwards and Stuart Oxbourough.  We have capacity for 24 athletes - seeded into slow, medium and fast groups on the night by activator Larissa Webster, 

Athletes will be self seeded on pace across the three “slower” lanes as normal.  The video session will be in the “elite” lane - SIX athletes nearest to cubicles.

Everyone does the scheduled session, though video’d athletes will move lanes when they are being filmed.

WARM UP (10 min) “REDUCING REST / INCREASING PACE”

3 to 5 x 4 lengths, getting faster and reducing the rests.

DRILLS (15 min) “HANDS AND CATCH”

Fists.

Doggy Paddle.

Digger Drills.

Sculling.

MAIN SET (30 min) “THRESHOLD OR MAXIMUM SIXES”

5 to 7 x 6 lengths.

Threshold is Zone 4 with 30 sec rest.

Maximum is Zone 5 with 90 sec rest.

The harder you push, the more rest you get (need!)

COOL DOWN (5 min)

Easy 4 - 12 lengths, include breast and back.

Stretch.

Members only, cost £4.

Please go on the waiting list if the session is full.

• Turn up if you have a slot booked - otherwise someone else could have swum.
• Don't turn up if you haven't - you may have a wasted journey.
• Athletes are generally encouraged to maintain the good protocols and practices that we have become accustomed to during the pandemic.
• These include, for example, personal hygiene and sanitation practices, self health checks and respect for others who may not be as comfortable with the relaxation of national guidance.
• Please continue to observe current government advice and adhere to any requests from any party whose facilities we make use of.
• Please continue to book onto club training sessions in advance of attending.

On arrival to the session please use the usual turnstile entrance – we can arrive from 18:50 to check in at reception. Coaches and Activators can arrive earlier.

Once we are allowed “on site” by the Lido team, we have full use of the cubicles, lockers and chairs / tables.

Lane order from cubicle side facing the pool will be: Elite, Fast, Medium, Slow.

If you have any questions or concerns, please direct them to a member of the swim coach team.