Your Festive Swim Session - The 12 Days Of Christmas

We've just released Episode 6 of the Swim Smooth Podcast where we are joined by Andy Blow - Head Coach Paul Newsome's long-time friend, fellow Bath University Sport & Exercise Science graduate, British Triathlon team member, founder of www.precisionhydration.com, and most recently, the guy who dragged Paul around the infamous Otillo SwimRun World Championships in Sweden (see photo right)!

Paul and Andy chew the fat about Sport Science and where their paths in this discipline diverged (Andy - more towards physiology, nutrition and testing; Paul - more towards biomechanics and coaching).

Andy's story is fascinating, from being a prospective Leicester City youth team soccer player in his early teens, to becoming a formidable force in triathlon in the early / mid-2000s, to now helping tens of thousands of athletes in sports as diverse as baseball to biathlon improve their performance through a better understanding of their hydration requirements.

Listen here:



Note: There was a problem with the audio starting at 17:30 on the original release. It's fixed now but if your device has downloaded the original then delete it and re-download.

Like this on an iPhone:





Your Festive Swim Session - The 12 Days Of Christmas

What do the Swim Smooth Squads in Perth do for their last session before Christmas? Swim the 12 days session of course! As introduced here by Paul:




Give this solid aerobic set a crack between now and Christmas day:


Warm-up200mEasy freestyle
12 lengths600mCross eyed emusCSS+7*
11 lengths550mEleven limping lizardsCSS+6
10 lengths500mTen nosy numbatsCSS+5
9 lengths450mNine fat koalasCSS+4
8 lengths400mEight frill necked lizardsCSS+3
7 lengths350mSeven wobbly wombatsCSS+2
6 lengths300mSix cackling cockiesCSS+1
5 lengths250mFive pink galahsCSS
4 lengths200mFour kicking kangaroosCSS-1
3 lengths150mThree mincing magpiesCSS-2
2 lengths100mTwo lucky lyrebirdCSS-3
1 length50mA kookaburra up the gum treeCSS-4

Length count is for a 50m/yd pool - double the lengths for a 25m/yd pool.

* To descend, take 0:25 off your Tempo Trainer Pro in Mode 1 after each swim.


A big fat Merry Christmas to you, from everyone at Swim Smooth!
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