Bon voyage to Emma!

Dear Swimmers

All being well I will see a few of you on pool deck tomorrow (Wednesday 18th December) before I jet off to the UK for Christmas. My back operation has been a complete success and I'm feeling much happier about things going forwards now - yippee!

I just wanted to take this opportunity to formally thank Emma for all her help and support over the last 2+ months with the squads and helping to train our new wave of coaches etc - she's been great to have around and sharing her wisdom and experience. She's a bit gutted that she won't be here for Rotto this year but has asked that I get those of you on FaceBook to stay in touch with her at https://www.facebook.com/pages/Active-Blu/250954134993134?ref=hl or if you're ever over in the UK next (UK) summer, drop her a line through http://www.activeblu.co.uk/ and see what's she's up to.

Cheers and if I don't see you before, have a great Christmas.

P.S some of you have been asking what best to do over the official Christmas break after the 1-2pm session on Saturday 21st December and when we re-start on Monday 6th January and my honest answer is to allow yourself a little bit of time-out…even those of you doing the Rottnest Duo / Solo swims. If you've been following our Rotto program at http://swimsmoothperth.blogspot.com.au/2013/09/its-here-our-2014-rottnest-channel-swim.html you'll know that I baked in two steadier weeks over this period (as I always do) so as to almost cut the program in half to allow you to re-energise / re-focus for the final push to the start of the event. I believe this is always very important, always have. That's not to say you shouldn't do anything of course, but now would be a great time to get a little bit of open water practice done safely (in the river or ocean) and to do some steadier technique sets in the pool. Don't go overboard, enjoy the time with your families and if you want one simple session to do each week whilst I'm gone, I always find the Goldie Locks set a great one to keep a bit of fitness going:

• 4 x 100
• 1 x 200
• 4 x 100
• 1 x 300
• 4 x 100
• 1 x 400

…all at CSS pace, all with 1 beep recovery between each set.

Of course the "Red Mist" set is another favourite: http://swimsmoothperth.blogspot.com.au/2012/07/red-mist.html and if you're down at 5.30am I have an excellent Christmas Cracker Set for you https://twitter.com/SwimSmoothPaul/status/412901233607716864/photo/1/large

…anyway, a few things to chose from and keep you busy there, but make sure you have a fun time and if you're feeling a little tired / jaded don't use this as a opportune time to cram more in, listen to your body, use the extra time for some R&R - your body (and family) will thank you for it!

Cheers (again!)

Paul