Book your Speedy Swimming Christmas gifts before 19th November 2017 to receive 10% off!

November 6, 2017

 

Book your Speedy Swimming Christmas gifts before 19th November 2017 to receive 10% off!

 

Apply voucher code at checkout: XMASSS2017.

 

 

 

Click the link below to purchase your Christmas gift voucher:

 

https://www.eventbrite.co.uk/e/speedy-swimming-christmas-special-10-off-tickets-39584906521

 

I've attached a list of goals for improving our aerobic engine or base building fitness over the winter for you. This I find helps keep us in touch with short term swim "process" goals over the winter, instead of focusing on a "goal" months away.

 

"Winter swim miles equal summer smiles"

 

Reasons for base aerobic training over the winter months

 

  • Lung capacity and breathing frequency

  • Stroke volume of heart increases

  • Cardiac output increases

  • Heart size increases

  • Plasma volume expands

  • Blood flow distribution (shunting) 

  • Heart rate decreases (average) 

  • Inspiratory muscle oxygen cost reduced

  • Systolic blood pressure reduced

  • Capillary density increased

  • Fuel use (favours fat metabolism)

  • Mitochondrial size and number

  • Muscle fibre type shifts to type 1

  • Increase in muscle fibre cross sectional area.

  • Plasma free fatty acid use increases as duration increases

 

Kind regards

 

 

 

Nick

Head Coach

Speedy Swimming

www.speedyswimming.co.uk

 

Level 3 British Triathlon Coach, Training Bible Master Endurance coach, and Training Peaks level 1 coach as well as a level 3 Personal Trainer.

 

Follow us on Facebook view our Speedy Swimming Blog or view our Open water swim and Triathlon Training Plans

 

 

 

 

 

 

 

Click the link below to purchase your Christmas gift voucher:

https://www.eventbrite.co.uk/e/speedy-swimming-christmas-sp…

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