News June 2017
Keep up to date with what's happening at Dartes and performance swimming in Doncaster. This page records the news as it happens -- history in the making!
The Stories behind the Headlines
Test Set Season Continues
14 Jun 2017: The final round of Phase 4 test sets for this season continues with everyone's favourite: the 2x800m Freestyle. So far, this round has given us identical top 3 athletes (Fly kick test and these 2x800s), with Marise Garbutt (Arm) leading the pack, while Casey Waugh (Arm) and Bradley Wright (Drn) kept her honest - again. We're not far off the squad record average of 9:53 either; that was set in December by Ben Wright (Arm).
For those attempting this for the first time, that 2-3min gap to the leaders might look impossible to bridge. Don't dispair! Click on Casey's name in the table and you'll notice her first few attempts averaged between 12:30 and 12:43. You too will close the gap over time.
|1||Marise Garbutt||13 Jun 2017||4:57||10:03||4:55||10:01||10:02||1:15||4 (4)|
|2||Casey Waugh||13 Jun 2017||5:07||10:13||5:11||10:16||10:14||1:16||14 (16)|
|3||Bradley Wright||13 Jun 2017||5:09||10:19||5:03||10:10||10:14||1:16||14 (15)|
|4||Zackary Merritt||13 Jun 2017||5:05||10:27||5:05||10:22||10:24||1:18||20 (20)|
|5||Blaine Underwood||13 Jun 2017||5:07||10:21||5:11||10:31||10:26||1:18||21 (21)|
|6||Alicia Cole||13 Jun 2017||5:08||10:34||5:16||10:29||10:31||1:18||24 (25)|
|7||Madison Johnson||13 Jun 2017||5:13||10:32||5:16||10:42||10:37||1:19||27 (27)|
|8||James Robinson||13 Jun 2017||5:19||10:47||5:15||10:39||10:43||1:20||30 (30)|
|9||Isabelle Clark||13 Jun 2017||5:29||11:00||5:13||10:33||10:46||1:20||32 (32)|
|10||Georgia Phelan||13 Jun 2017||5:21||10:57||5:31||10:42||10:49||1:21||34 (36)|
|11||Lois Fillingham||13 Jun 2017||5:21||10:48||5:23||10:58||10:53||1:21||37 (37)|
|12||Katie Stringer||13 Jun 2017||5:22||10:52||5:30||11:12||11:02||1:22||42 (42)|
|13||William Slater||13 Jun 2017||5:46||11:28||5:35||11:33||11:30||1:26||48 (48)|
|14||Cohen Stephenson||13 Jun 2017||5:45||11:19||5:29||11:45||11:32||1:26||49 (49)|
|15||Daisy Guttridge||13 Jun 2017||5:49||11:40||5:43||11:32||11:36||1:27||50 (50)|
|16||Grace Newsam||13 Jun 2017||5:43||11:27||5:42||11:47||11:37||1:27||51 (51)|
|17||Leah Marshall||13 Jun 2017||5:46||11:31||5:40||12:23||11:57||1:29||56 (54)|
|18||Samuel Honeybone||13 Jun 2017||5:51||11:55||5:51||12:12||12:03||1:30||57 (57)|
|19||Scarlett Laver||13 Jun 2017||5:51||11:49||6:17||12:24||12:06||1:30||58 (58)|
|20||Cerys Thomas||13 Jun 2017||5:57||11:58||6:12||12:32||12:15||1:31||62 (62)|
|21||Paula Mellor||13 Jun 2017||5:51||12:00||6:12||13:00||12:30||1:33||65 (65)|
|22||Alexander Robinson||13 Jun 2017||6:21||12:34||6:15||12:39||12:36||1:34||66 (66)|
|23||Alexander Francis||13 Jun 2017||6:18||12:38||6:15||12:43||12:40||1:35||68 (68)|
|24||Imogen Bradley||13 Jun 2017||6:15||12:42||6:28||12:56||12:49||1:36||70 (70)|
|25||Joshua Cusack-hughes||13 Jun 2017||7:11||14:38||1:49|
We often get asked: "what do we learn from this?" One of the big talks Phase 4 had at the beginning of the season was about training intensity. Making sure you're training at the right speed, at the right time, to get the most out of your training. This set can help us to calculate that right speed for AT pace; or at least, give us a good check.
We usually estimate that pace as 100m PB + 8-10sec. There are much more complicated ways of doing the same thing which give more accurate estimates, but as it's only an estimate, our way generally comes out close enough and is dead easy. From that estimate, we adjust the time quicker depending on the ability of the athlete.
This set allows us to fine tune that pace based on actual performance. A couple of flat out 800m Freestyle is a pretty good estimate of AT pace. So the average 100m time (right hand side column) should give us the time we want. If the average time on this set is faster than the calculated time: use this one. If the calculated time is faster - try harder on this test next time! We also see who the focused athletes are. It's easy to back-off on this test, and it's plainly obvious who those are. Don't let it be you.
Fly kick test
5 Jun 2017: A new name appears at the top of the Phase 4 test set table. The latest iteration of the Fly kick sprints saw Marise Garbutt (Arm) drop her average best by half a second. The following weekend she would use those underwater skills at the Harrogate meet to win 6 Golds and a Silver to adorn her 7 PBs. Another showing off excellent 10m starts at Harrogate was Alexander Francis (Adw). He's only 10, but already pushing himself to a sub-20sec average on this set.
The way to improve on this is short, sharp bursts on every turn (or every other turn). That also conditions you to be able to perform excellent turns in competition. Make your training turns fast and punchy. Race whoever is next to you. Take advantage of fly kick sets to get your tempo sky-high!
|1||Marise Garbutt||5 Jun 2017||8||17.52||17.00||18.30||1.30|
|2||Casey Waugh||5 Jun 2017||8||17.63||16.90||18.50||1.60|
|3||Bradley Wright||5 Jun 2017||8||17.71||17.10||18.20||1.10|
|4||Blaine Underwood||5 Jun 2017||8||17.87||17.20||18.40||1.20|
|5||Daniel Bailey||5 Jun 2017||8||18.20||17.30||18.80||1.50|
|6||Madison Johnson||5 Jun 2017||8||18.40||17.40||19.30||1.90|
|7||Isabelle Clark||5 Jun 2017||8||18.61||17.90||19.40||1.50|
|8||Georgia Phelan||5 Jun 2017||8||19.36||18.70||19.70||1.00|
|9||Alexander Francis||5 Jun 2017||8||19.47||18.80||20.60||1.80|
|10||Lois Fillingham||5 Jun 2017||8||19.53||18.50||21.00||2.50|
|11||James Robinson||5 Jun 2017||8||19.78||18.90||20.40||1.50|
|12||Grace Newsam||5 Jun 2017||8||20.00||19.40||20.40||1.00|
|13||Imogen Bradley||5 Jun 2017||8||20.13||18.90||21.30||2.40|
|14||Cohen Stephenson||5 Jun 2017||8||20.15||18.90||22.20||3.30|
|15||Leah Marshall||5 Jun 2017||8||20.35||19.50||21.50||2.00|
|16||Daisy Guttridge||5 Jun 2017||8||20.66||18.80||24.50||5.70|
|17||Zackary Merritt||5 Jun 2017||8||21.27||20.20||24.70||4.50|
|18||Alicia Cole||5 Jun 2017||8||21.50||20.20||23.40||3.20|
|19||Paula Mellor||5 Jun 2017||8||21.72||21.00||22.40||1.40|
|20||Amber Hunter||5 Jun 2017||8||21.85||20.40||24.90||4.50|
|21||Andrew Garbutt||5 Jun 2017||8||21.90||21.00||23.80||2.80|
|22||William Slater||5 Jun 2017||8||22.22||21.00||23.60||2.60|
|23||Alexander Robinson||5 Jun 2017||8||22.77||22.30||23.60||1.30|
|24||Samuel Honeybone||5 Jun 2017||8||22.86||22.00||23.80||1.80|
|25||Cerys Thomas||5 Jun 2017||8||24.61||23.50||26.20||2.70|
|26||Scarlett Laver||5 Jun 2017||8||24.76||24.00||25.70||1.70|