Long Tan Legends Masters Swimming Club in Townsville, Queensland | Sports club

Long Tan Legends Masters Swimming Club

Locality: Townsville, Queensland

Phone: +61 7 4725 1573

Address: Fulham Rd 4814 Townsville, QLD, Australia

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24.01.2022 MSQ Coach, Sean Williams, has put together 10 Steps to better Masters Training. 1. Train using the principle of specificity. Tailor your training to the specifi...c goals you set for yourself. For example, if you want to be a good 50m sprinter training endless amounts of 200m or 400m repeats won’t benefit this event. Conversely if you want to target an open water swim or a 1500m pool event you won’t be ready if all you are doing is 25m sprints on long recovery. Develop your program to suit the events you are wanting to succeed at. All programs should have some component of each energy system; aerobic, anaerobic and speed but dependent on what the athlete’s goals are, there would be more emphasis on one over the other. Example Sets: Speed Set: 4 x 12.5m Dive start sprints - Work break out - Take Times: Recording best time. 3 x 25m Dive start sprints - Simulate as close to fastest 12.5m break out time - Take Times: Recording best time. 2 x 37.5m Dive start sprints - Simulate as close to fastest 12.5m and 25m splits from previous blocks - Take Times: Recording best time. 1 x 50m Dive start sprint - Put the whole race together - Simulate a race situation targeting the splits of a 50m sprint Middle Distance Set: 4 x 150 on short rest 4 x 50 on 1.30 Max effort sprint Alternate 4 x 100 on short rest 4 x 50 on 1.15 max effort sprint alternate 4 x 50 on short rest 4 x 50 on 1.00 max effort sprint 4 x 50m broken 200 for time - Max effort 50’s can be done form if training for a 200 or longer form stroke. - All 50’s should be timed. - Short rest should be no longer than 10 seconds so set the cycles accordingly. - Broken 200 time should be recorded. Longer Distance Set: 400 Swim @70% effort record time 4 x 100 at designated cycle for time. Set target times to achieve 80% effort 400 swim 400 swim @80% effort record time and compare to broken 400 4 x 100 at designated cycle for time. Set target times to achieve 90% effort 400 swim 400 swim @90% effort record time and compare broken 400 swim 4 x 100 at designated cycle for time. Set target times to achieve 100% effort 400 swim 400 swim @100% effort record time 4 x 100 easy recovery swims. #msqcoachingtips #swimforlife

23.01.2022 Coaching Tips: Once you have developed cardiovascular, musculoskeletal and nervous systems progressively, the absolute key to better performance and PBs is inte...nsity of training. Research has shown that Masters athletes tend to train lower intensity as they age. You need to train fast to race fast, sprint sets develop speed. Heart rate sets develop endurance, no short cuts, just hard work. Recovery is equally important. As we age we appear to need longer to recover and longer to adapt to training. Recovery strategies that work are stretching and nutrition such as high GI foods and protein drinks after training. Other strategies science has shown to work are easy swims, massage and sleep. Stay active for life and remember that exercise is medicine! Happy swimming - Cheers, Jan Croft QNA. #msqcoachingtips

22.01.2022 Celest and mat arrived this arvo. We may have to hold the long tan meet at the river. Just think of the advantages no lane fees mind you no lanes

22.01.2022 Rosemary showed up today and enjoyed it. There may be another on Saturday a mystery person. There are so many going another group could be formed called the Ross River Crocks and could run long distance races. Don't have to worry who wins cause anyone who comes in with two legs IS a winner

21.01.2022 Try again!! Here is Sunny arriving today to do some swimming in the river she too enjoyed the swimming but I was a little put out as I am the slowest so the croc would go for the slow food. There was quite a few people there yesterday in fact so many that this croc climbed a tree to achieve his social distancing.

20.01.2022 A funny thing happened at the river today while i was finishing my last lap, we swim accross the river about 80m over and 80 back, i was a bit tired and Tony had already finished and was on the bank waiting for me. Tony told me ( with i suspect glee ) that i had lost my pull bouy and the wind was blowing it away up the river. Well i swam it down but it cost me and Tony was laughing his head off. You know what he should have said you wait here you poor old bugger I'll fetch it for you instead of laughing.

20.01.2022 Here we are at the Ocres social and I know what you all are thinking " what the " but I think it's because they haven't known me long enough yet. They are all good guys. You'll notice that I am wearing my long tan jumper great for down here.

19.01.2022 Hi We are back training we have the 5.30 to 7.00 Monday and wednesday slot as usual. There is only one thing that being that we are only allowed one person per lane but we do get to use all eight lanes which means we can have up to eight swimming at any one time. If you are from house hold you are all allowed to swim in one lane now Tony suggested I adopt all the swimmers from lane 3 but I vetoed that so forget it. Anyway if we get more than 8 swimmers then we will just have to have pot luck or two sessions of 45 mins each. Bert

16.01.2022 Everyone’s invited to a fun afternoon at Kirwan Aquatic Centre. Would be great to see many of us there! Nominations close Sunday September 8th.

16.01.2022 Hi everyone The pool has opened up fully so it's back to normal as from Wednesday hope to see u there. Bert

14.01.2022 This scruffy crew are at the 'pointy end' of the Legend's assault on world domination in swimming. However, the world is safe & we did have a great day - met lots of nice people & all turned in good times. We also met a new member of the Legend's and I can tell you Amanda is a dynamo in the pool. The day started with a glitch with this 'tight' team forgetting to pick up one of it's members & having to turn back to Townsville ~ ME !! I'll have to change my character and become less retiring and introvert!

14.01.2022 I went to the Victorian sc swimming yesterday didn't do to well but it was fun. It's a 75 meter pool with two moving gantry and it also has about 15 of the bottom of the pool that can raise or lower depending on what it's being used for.

12.01.2022 Jewlie has been taking us who don't have internal fortitude to the river so we can continue training. She took me on Saturday and Tony today so it's time to cut the apron strings and tomorrow Tony and i are going to go on our own. So if you don't hear from us again you know that a denison of the deep got us. If anyone is wondering i do have a letter saying swimming is good for me.

09.01.2022 Here is the programme from the aquaholics for their carnival. Lets have a big turnout

09.01.2022 Here is invite to all you risk takers

08.01.2022 Tony and I training at the river. We only do about 1klm at a time but at least it's keeping us off the streets. I just wish somebody would paint a line on the bottom. This week I went down four times. I know Tony looks happy and i look pained but that's my normal look

06.01.2022 Here we are at Rays going away lunch and I'm sure we wish him all the best with life and his great swimming career. I think he was 14 years in the club and 10 of those as secretary. That was when they still used manual typewriters! We now have to find a replacement which presents us with a couple of problems; the first and most difficult is to find someone who can read AND write. Never mind Ray just forget our problems and head south.

05.01.2022 Hi all I believe that the hammerheads meet is going ahead thanks to Tonys efforts. Now that Tony has done his bit it's up to us to get as many as possible there it's also a good run before the state finals. Tony said that registration will be open later in the week so will see you there and don't worry about bringing much food as we will have plenty of shark fin soup.

04.01.2022 It’s not about how fast you swim. #swimforlife #swimforhappiness

02.01.2022 Here's Tony at the river

01.01.2022 Just a reminder that nominations close on Sunday! Hope to see lots of you next weekend.