3k sets – a special 30m pool addition! (aka 100 length sets)

**UPDATED 06/05/17**

On Friday mornings we can often be found at Ironmonger Row Baths near old street getting in some lengths before a hearty breakfast at Look Mum No Hands.

IRMB is a 30m pool (well 30.5m really) which sometimes makes it a bit challenging designing sets. You need to get to the magic 100 lengths for a 3k swim. Here is a selection of the sets we have swum there for anyone else who swims in 30m pool!

London 30 or 30.5 pools are:

  • Wimbledon 30.5m aka 33 yards
  • Ironmonger Row Baths 30.5m aka 33 yards
  • Oasis: 30 yards aka 27.5 metres

1)

10L easy

10L pull

10L up drill back kick

Main set

Twice through

Increasing effort / speed at length reduces.  30 Seconds rest (SR) after each swim.

10L
8L
6L
4L
2L

10L swim down

3,000m


2)

10L easy
10L pull

Main set

10L moderate
3x3L hard 20 SR

4 times through

Increasing effort / speed as length reduces

4L swim down

3,000m


3)

30L moderate / easy

Main set

3 x 10L moderate 30 SR

6 x 5L hard 20 SR

10L swim down



4)

10L warm-up

10L up drill back swim

Main set

All of the below three times through

4 x 4L. 15 SR between with 30 SR after a block of 4.

  1. 3L moderate, 1L v hard
  2. 2L moderate, 1L v hard, 1L moderate
  3. 1L moderate, 1L v hard, 2L moderate
  4. 1L v hard, 3L moderate

8L long-distance race pace

8L swim-down


5)

10L warm-up

10L up drill back swim

Main set

30L moderate 30 SR

20L race pace 1 MIN REST

10L hard 30 SR

5 x 2L up v. hard, back easy 10 SR

10L swim down


6)

10L warm-up

2 x the below

20L race pace 30 sr

20L moderate / easy 30 sr

10L race pace 20 sr

10L moderate / easy 20 sr

5L race pace 10 sr

5L moderate / easy sr

10L swim-down




7)

This was written for a 30m pool – if you do it in a 25m it will be 2.5km

10L SWIM

2L PULL

8L SWIM

2L KICK

6L SWIM

—-

4L SWIM / HARD

6L SWIM / EASY

8L ALT EASY / HARD

10L MODERATE BP 3

12 EASY, MOD, HARD * 4

10L MODERATE BP 3

8L ALT EASY / HARD

6L SWIM / EASY

4L SWIM / HARD

4L SWIM DOWN

TOTAL: 3000m


8)

12L swim

8L alt drill choice / backstroke

6L Pull

4L Kick

7*270m.  30 SR between each 270m/9L

  1. 5L EASY (E), 3L MEDIUM (M), 1L HARD (H)
  2. 5L M, 3L H, 1L E
  3. 5L H, 3L E, 1L M
  4. 5L E, 3L M, 1L H
  5. 5L M, 3L H, 1L E
  6. 5L H, 3L E, 1L M
  7. 5L E, 3L M, 1L H

7L SWIM DOWN – DO SOME BACKSTROKE!


9)

LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 240 240
2 DRILL 60 300
6 SWIM 180 480
2 PULL 60 540
4 SWIM 120 660
2 KICK 60 720
2 SWIM 60 780
2 DRILL 60 840
       
0 840
16 4*4L @ 75% 480 1320
0 1320
10 10L @ 70% 300 1620
0 1620
16 4*4L @ 80% 480 2100
0 2100
10 10L @ 70% 300 2400
0 2400
16 4*4L @ 75% 480 2880
0 2880
       
0 2880
4 SWIMDOWN 120 3000

10)

30
LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 240 240
4 PULL 120 360
8 SWIM 240 600
4 KICK 120 720
8 SWIM 240 960
0 960
       
25 5*5L (HHEHH) 30 SR 750 1710
0 1710
2 EASY 60 1770
0 1770
20 5*4L (HEEH) 30 SR 600 2370
0 2370
2 EASY 60 2430
0 2430
15 5*3L (HEH) 30 SR 450 2880
0 2880
       
0 2880
4 SWIMDOWN 120 3000

TOTAL: 3K/3000M


11)

30 L warm-up (mix of swim, pull and drill)

Main set

10 L moderate

2 x 5 L hard

10 L moderate

5 x 2 L hard

10 L moderate

10 x 1 L hard

10 L swim down

TOTAL: 3K/3000M



12)

10 * 10L per the below.  1 min rest between each.

  1. EASY SWIM
  2. ALT PULL/KICK
  3. UP DRILL, DOWN EASY SWIM
  4. 1 LENGTH EASY,  1 LENGTH MOD, 1 LENGTH HARD REPEAT THROUGH TO 10 LENGTHS
  5. 5*2L HARD. 15 SR
  6. BP 5 (i.e breathe every 5)
  7. Pyramid:E,M,H,VH,SPRINT,SPRINT,VH,H,M,E
  8. 4l hard, 4l easy, 2l hard
  9. 10*1L 10 STROKES SPRINT off wall and then easy swim into wall.  10 SR.
  10. SWIMDOWN

Total: 3k/3000m


13)

10l easy swim

6 lengths pull

18L 1 LENGTH EASY,  1 LENGTH MOD, 1 LENGTH HARD REPEAT THROUGH TO 18 LENGTHS

4*4L HARD 20SR

14L BP 5 @ 75%

3*4L HARD 20 SR

10L PULL

2*4L HARD 20 SR

6L SWIM DOWN

Total: 3k/3000m


14)

10l swim

10l pull

10l alt free and drill

10l mod (75%)

10 * 1 sprint off wall for 10 strokes then easy into wall. 10SR

10l mod (75%)

5*2l up hard, down easy 15 sr

10l mod

2*5l e,m,h,m,e. 15 sr

10l swim down

Total: 3k/3000m


15)

10 swim

8 pull

6 drill choice

4 swim

6*1l half a length water polo, half easy swim to wall.  15 SR

10*2L SPRINT. Rest as follows: 25,20,15,10,5,25,20,15,10

1 MIN REST

1l fly, 2l catch up, 3l swim as Easy,Medium,Hard, 4l mod

1 MIN REST

X2

6L SWIM DOWN

Total: 3k/3000m

16)

12L every 3rd length pull

12L every 3rd length kick

12L every 3rd length build

2*6l HARD 30 SR

6L PULL MOD 20 SR

8L RACE PACE 30 SR

6L CATCHUP 20 SR

 

2*6L HARD 30 SR

4L 6-3-6 DRILL 20 SR

8L RACE PACE 30  SR

4L SINGLE ARM DRILL

4L SWIM DOWN


17)

10L SWIM

10L PULL

10L ALTERNATING DRILL CHOICE AND KICK

20L MODERATE 1 MIN REST

2*10L MOD 30 SR

6*4L HARD 20 SR

6L SWIM DOWN


18)

8L SWIM

6L PULL

4L DRILL

2L KICK

12L BP3 MOD 30 SR

2*5L H,M,H,M,H 25 SR

5*2L H,E 20 SR

12L BP3 MOD 30 SR

4*3L H,M,H 25 SR

8*1L HALF SPRINT, HALF EASY 10 SR

12L BP MOD

4L SWIMDOWN


19) WARNING THIS IS A 110L SET

16L SWIM

10L DRILL

10L PULL

5*5L 20 SR ODDS HARD, EVEN MOD

5* 4L 20SR AS ABOVE

5*3L 20 SR AS ABOVE

10L UP HARD, DOWN EASY

4L SWIM DOWN


20)

10L SWIM

12L EVERY 3RD PULL

8L DRILL CHOICE

6*1L DOGGY PADDLE

6L as 2 mod, 4 hard

8L as 4 mod, 4 hard

10L as 6 mod, 4 hard

12L as 8 mod, 4 hard

14L as 10 mod, 4 hard

2*4L as 1l tri fly or fly, 2 mod, 1 sprint

6L SWIM DOWN


21)

10L SWIM

8L PULL

6L DRILL

4L SWIM

2L KICK

5*5L HARD 30 SR

4*4L MOD 15 SR

3*3L HARD 20 SR

2*2L MOD 10 SR

10L RACE PACE

6L SWIM DOWN


22)

10L SWIM

5*1L TECHNIQUE FOCUS 10 SR

MAIN SET = 20 SR with ODDS as HARD, EVENS as MOD

1L

2L

3L

4L

5L

6L

7L

8L

9L

8L

7L

6L

5L

4L

3L

2L

1L

4L SWIM DOWN


23)

10L SWIM

10L alternating pull and drill choice

4*4L

  1. 3L MOD, 1L VERY HARD
  2. 2L MOD, 1L VH, 1L MOD
  3. 1L MOD, 1L VH, 2L MOD
  4. 1L VH, 3L MOD

8L RACE PACE

REPEAT X 3

8L SWIM DOWN


24)

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Swimming Baby names

With both having had sons recently we know what an ordeal choosing a name can be but these days you can call your children pretty much anything, so why not be inspired by your favourite hobby and use a swimming related name.  Here are our favourites:

  1. Elaine.  Get it… A-Lane
  2. Catalina.  In honour of one of the Ocean’s Seven.
  3. Ariel. Our favourite mermaid.
  4. Byron. In 1810 Byron swam from Europe to Asia by swimming the Hellespont strait.
  5. Nemo. The captain in “20,000 leagues under the sea” and our favourite animated fishy friend.
  6. Paul.  Pronounced Pull or pool.   I’ll get my coat.
  7. Keri-Anne.  Team GB’s finest open water swimmer and our girl crush.
  8. Leander. The original Hellespont swimmer who swam to Hero nightly until on a bad crossing he met his death.
  9. Hudson. This river is part of the triple crown’s Manhattan Island swim that we did in 2012
  10. Dory. Another one from Finding Nemo but now she has her own movie she needs her own entry.
  11. Sprint.  Suitable for Katie, I (Manda) would have to use ‘Plod’ instead.
  12. Poseidon.  God of the sea. And horses..
  13. Boomer. If Michael Phelps says it’s ok, we say it’s ok!
  14. Nixie. Cute name meaning water nymph.
  15. River.  Made famous by River Phoenix – this is a great name for an open water swimmer’s offspring.
  16. Eddy. Not every Channel swimmers’ friend, especially not Lisa’s, but a lovely name all the same.
Max swimming
Katie with baby Max

Cash for Gold

When I am not being a mermaid my (Katie) day job is being an executive compensation consultant.  I recently wrote this article for our newsletter about the incentives in sport and I thought you guys might enjoy it.

The 2016 Rio Olympic Games saw Michael Phelps win his 23rd Gold and his 28th Olympic medal.  Phelps was already the most decorated Olympian by quite some margin but his victories in Rio further cemented his place in history.

Before the 2004 Athens Games, Phelps’ sponsors, Speedo offered him a $1m bonus if he equalled fellow swimmer Mark Spitz’s record of seven Goals in a single Olympic Games.

This raises an interesting question about the role of incentives in sport. Did Phelps need this monetary incentive to motivate him to win gold?  Is this what drove him to get up at 5am every day and push his body to the maximum?  The answer is almost certainly not.  Phelps is more than likely driven to win for the reward of winning itself.  He swam length after length day after day because he wanted to be the greatest Olympian of all time – not because of the $1m bonus.

At the 2008 Beijing Games Phelps won a total of 8 Gold medals surpassing Spitz’s achievement and donated his $1m bonus to charity helping promote water safety and encourage youth swimming.

Incentives in sport are not as uncommon as you might think. While not typically publically disclosed it is widely acknowledged that Premier League clubs pay bonuses to players for things such as scoring goals and improved league places.  The press was filled with pictures of dozens of identical BMWs for the Leicester City players as a thank you from the chairman for their surprise win of the Premier League.

In the other kind of football, American football, the Carolina Panthers and Denver Broncos met in the 2016 Super Bowl. Reportedly each of the victorious Broncos team took home a bonus of around $100,000 with the Panthers team members getting around $50,000 each.  This money comes direct from the NFL and is on top of any payments agreed between players and their team directly.  It was rumoured that Peyton Manning, the Broncos quarterback, may have earned up to $4m for leading his team to victory.

Again, on the whole, players are probably not primarily motivated by these monetary carrots. The accolade of winning is motivation enough.  What these payments do do, however, is provide a reward for a job well done and allow clubs to share the team’s success with the players.

In some ways, CEOs are the quarterbacks of the corporate world leading their teams to victory or failure.  Like their on the field counterparts many are motivated not just by the monetary rewards but by achieving success and a job well done.

A recent study by Alexander Pepper[1] claims that executives care more about how they are paid relative to others than they do about the absolute amount they are paid.  Michael Phelps may not have been motivated to win because of his $1m bonus but would he have been happy if rival Ian Thorpe had been offered $5m for achieving the same outcome?  Perhaps executives see how much they are paid relative to their peers as their badge of success, their own version of a Gold medal round their neck and perhaps this is the problem.

[1] Pepper’s studies, conducted with the University of Bath’s Julie Gore, are described in his book The Economic Psychology of Incentives: New Design Principles for Executive Pay (Palgrave Macmillan, 2015).

A Mermaid’s Christmas Wish List 2016

Last year we had a great response to our wish list so we thought we would do another one for 2016… It is also serves as a massive hint to our husbands!

Day 1 – Stocking Fillers/Gift wrapping

The perfect wrapping paper for any swimmer’s gifts is Nancy Farmer’s.  Beautifully constructed swimmers give the illusion of snowflakes to give us “swimflakes”.  She is also doing caps in various colours in the design.  All can be found on her Etsy shop.

https://www.etsy.com/uk/listing/489924699/not-snowflakes-but-swimflakes-christmas?ref=shop_home_feat_1

I (Manda) already have this lego mermaid key-ring.  It is perfect for finding your keys when they are lost at the bottom of your swimming bag.

https://shop.lego.com/en-GB/Mermaid-Key-Chain-851393 or/

http://www.paperchase.co.uk/gifts/little-treats/key-rings-shopper-coins/mermaid-shaped-keyring.html

Snacks boxes for those all important post swimming snacks…aka CAKE

http://www.paperchase.co.uk/mermazing-snack-boxes.html

snack-boxes


Day 2 – Accessories

A bit like superman with his superman gear on underneath his suit, every mermaid should ensure you have these ready for any spontaneous mermaid adventures.

http://www.livingroyal.com/products/mermaid-knee-high-socks

2016-11-05-13_07_07-mermaid-knee-high-socks-living-royal

Bobble hats are essential winter swimming attire, but these Early Bird Swimmers trucker hats make a perfect summer lido companion whatever time of day you are swimming.

http://www.earlybirdswimmers.com/product/bird-trucker-cap-light-blue

2016-11-06-07_50_40-bird-trucker-cap-light-blue-_-early-bird-swimmers


Day 3 – Mugs 

The mug can make or break how good a tea tastes and these are particularly excellent ones to consume a warm beverage from.

http://www.wannacuppa.co.uk/shop

“Coffee makes me swim faster”…obviously.  As do sharks but we don’t want them in our mugs thanks.

http://www.notonthehighstreet.com/thelittlepicturecompany/product/personalised-coffee-makes-me-swim-faster-mug

mug

Whether you’ve been there done that or aspiring, this is a great mug for open water swimming fans.

http://www.cafepress.co.uk/mf/25498783/swim-catalina_mugs?productId=143544934

2016-11-05-13_04_43-swim-catalina-mug-by-swimcatalina


Day 4 – Lido loving

Lou Taylor has a lovely collection of lido items ranging from jewellery to art to gift cards.

http://www.lou-taylor.co.uk/collections/lido

Help support Tynemouth Outdoor Pool through purchasing some of their merchandise including this lovely tea towel.

http://tynemouthoutdoorpool.tictail.com/product/tea-towel

2016-11-05-13_06_06-the-friends-of-tynemouth-outdoor-pool-store-tea-towel

The lido in Bristol looks amazing but we haven’t been able to go visit yet, instead we will have to make do with asking for these lush products to use in the Tooting Bec Lido changing room.

http://www.lido-spa.com

2016-11-05-13_06_27-lidospa

Once again support a community lido by purchasing some of their goods.  Everyone needs more mugs in their life.

http://www.cottoncart.com/products/19676/

2016-11-05-13_06_47-sandford-parks-lido-___-lido-is-80-at-cotton-cart


Day 5 – Apparel 

We love this t shirt for the merman in your life from Don’t Feed The Bears.

http://dontfeedthebears.co.uk/p/9164972/brian-queen-of-the-sea-grey-t-shirt.html

86286106

and for us mermaids this Selkie t shirt is a post swim must.

The lovely people at Selkie have given us a discount code.  Use MERM1216 at checkout for 10% off between now and the end of November!  We are very excited to have our very own discount code.

https://www.selkieswim.com/womens/t-shirts/details/30213/mermaid-t-shirt

selkie2016-11-14 19_32_53-Athlete T Shirt.png

For those more formal occasions these gorgeous shorts are in the sale.

http://www.matchesfashion.com/products/Piamita-Bettie-mermaid-print-silk-shorts-1008803

matches

and just in case there was any doubt

http://www.boohoo.com/restofworld/boohoo-fit/bella-fit-mermaids-dont-run-running-vest/invt/dzz70985

mermaids-dont-run


Day 6 – Books

I (Manda) love these wild swimming books.  They are great Christmas presents to inspire some family members/friends to come join you on some swimming adventures.  Currently you can also get 20% off using discount code: H20

http://www.wildthingspublishing.com/

2016-11-05-13_09_27-products-archive-wild-things-publishing

Oh how we loved Mr Michael Phelps at Rio.  This book includes Rio 2016 so putting it on the Christmas List is a must.

https://www.amazon.co.uk/gp/product/1683580877/ref=pd_bxgy_14_img_3?ie=UTF8&psc=1&refRID=9QKY1GXB0PQVPFQJ2866

2016-11-06-07_45_24-beneath-the-surface_-my-story_-amazon-co-uk_-michael-phelps-bob-costas-brian-c

If like us you always want to fit in a lido/pool visit when you travel or dream of a lido version of the pool crawl, then helping to get this book funded is the key.  A guide to all UK open air pools sounds amazing.

https://unbound.com/books/lidoguide

image

 


Day 7 – House and Home

Helen has got some other amazing swimming related pieces but alas they are all sold out so snap these beakers up whilst you can.

http://www.helenbeard.com/product/swimmer-beakers#.WB7c5GqLSUk

2016-11-06-07_33_59-helen-beard-swimmer-beakers

Nancy’s wrapping paper has already featured but we love this calendar as well.  It even includes the beautiful Coniston swim picture she did.

https://www.etsy.com/uk/listing/470241561/swimming-calendar-for-2017-is-it-cold?ref=shop_home_active_17

2016-11-05-13_09_39-swimming-calendar-for-2017-is-it-cold-drawings-by-nancyfarmer

There is also SLSC’S Tooting Bec Lido calendar for sale here:

https://www.slsc.org.uk/home/slsc-calendar/

2016-11-10-16_57_46-south-london-swimming-club_-slsc-calendar

Maybe more suitable for the smaller mermaids in your life but you can also get this print on a range of other goods including phone cases and LEGGINGS.

https://society6.com/product/young-mermaid_duvet-cover#s6-3031852p38a46v343

2016-11-05-13_14_08-pink-mermaid-duvet-cover-by-monika-strigel-_-society6


Day 8 – Costumes

There was once a TYR mermaid costume.  It seems to be the thing of urban myths, but alas we have found a replacement.  They do it in different backs and a 2 piece.. go forth and Mermaid.

http://powerwoman.com/product/spy-swimsuit-mermaid-new

2016-11-05-13_10_57-power-woman-spy-swimsuit-mermaid

 

You’ll need these before Christmas so maybe more of a early christmas present to yourself rather than a wish.  Needless to say Katie wouldn’t be caught wearing any of these!! Me (Manda) – totally!

https://www.simplyswim.com/products/DolfinUglies/HappyFeetV2Back.aspx

2016-11-13-17_34_59-dolfin-uglies-swimwear-_-simply-swim-uk

We asked Brian to send us a some trunks for the Merman out there.  He sent a rather sensible pair but we know really he wants these for Christmas:

http://www.proswimwear.co.uk/maru-mens-icon-trunks.html

2016-11-13-17_37_31-maru-mens-icon-trunks-on-sale-from-proswimwear-co-uk


Day 9 – Jewellery

For the Mermaids:

http://www.betseyjohnson.com/product/BETSEY%20AND%20THE%20SEA%20BAUBLE%20PENDANT/238878.uts?selectedColor=MULTI

2016-11-05-13_17_50-betsey-and-the-sea-bauble-pendant_-betsey-johnson

http://www.thomassabo.com/GB/en_GB/pd/charm-pendant–mermaid-/1218.html

2016-11-05-13_18_11-charm-_mermaid_-1218-charm-club-thomas-sabo

and for those Merman some swimming cufflinks.

http://www.notonthehighstreet.com/nicolacrawford/product/personalised-sport-and-hobby-coin-cufflinks

2016-11-09-12_49_19-personalised-sport-and-hobby-coin-cufflinks-by-nicola-crawford-_-notonthehighstr
Yes these are bikes but they do swimming ones just no decent photo! check it out on link above.

Day 10 – Art

If you have been lucky enough to be at Tooting Bec Lido recently you would have seen Rachel Miller’s art work on the hoarding at the deep end.  She has done 2 lovely swimming related illustrations that can be purchased here:

http://www.rachelmillerillustration.com/shop/

and some other bits we like:

http://www.notonthehighstreet.com/hannamelin/product/personalised-at-the-beach-print

normal_personalised-hanging-at-the-beach-print

https://www.etsy.com/uk/listing/281599846/you-say-lido-a4-print-retro-surf?ref=shop_home_active_10

il_570xn-1041979963_ilzh

http://www.priscillawatkinsart.co.uk/News_item_2.html

andromeda
http://www.souterandstanley.co.uk/product/the-lido-clifton-bristol-2/

2016-11-05-14_25_49-the-lido-clifton-bristol-souter-stanley


Day 11 – Equipment

I (Katie) reaaaaaaaaaallllllllllyyyyyyyyyyy want one of these for Christmas but clearly I have not been that good as Santa says my budget this year is only £50 (quietly sob).

https://buy.garmin.com/en-GB/GB/sports-recreation/running/forerunner-735xt/prod541225.html

download

Now we are winter swimmers, we need some serious neoprene to ensure we can carry on.  Swim The Lakes are really friendly and have a great range of goods to suit everyone.  If you aren’t sure what you need then drop them a line.

http://www.swimthelakes.co.uk/product-category/open-water-swimming-shop/thermal-wear/


Day 12 – Holidays

We love a good holiday but Gelato, Pizza, Lasagne, Prosecco and Swimming = perfect Team Mermaids holiday.

http://swimquest.uk.com/italy/

italy-300x216

The next WANT is another swimquest in Norway.  This one sounds absolutely magical if slightly chilly (but its ok as we’ve asked for thermal gloves and booties)

http://swimquest.uk.com/lofoten/

gopr3978-300x225

Merry Christmas from Team Mermaids!

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