7Oaks Tri Club - Swimming Section

Sally Mortleman

Swim Rep

Photo of Swim Rep Sally.

Hello all , I'm Sally Mortleman and the new swim rep for 2015.I have been a member of 7oaks triclub for approaching 10 years ( since I learnt to swim freestyle!) My first triathlons were breaststroke and mountainbike types , and the triclub with its excellent coaching and structured training sessions has enabled me to achieve several Age Group European sprint tri qualifications, World championships in Hyde Park 2013, World champs XTri qualifications and, more recently, Age Group Half Ironman 70.3 World champs qualifications and "Bronze status"!! (now my head is HUGE) The reality check is that Im not that fast a swimmer. However, the quality swim coaching and swim sets within the club enable us all to perform better as triathletes.
Can I suggest to all of you that maximum benefit from Tom's swim plan this year will be achieved if you can swim with the club 3 times weekly.
My day job is Consultant Pharmacist in Sevenoaks, so Im happy to advise on health and medicine issues too.
Please feel free to discuss any issues regarding swimming after any swim set. I also have an assistant swim rep. , Vanessa Gilmartin who is newer to the racing and club but very approachable and an asset to the club committee.

E-mail me at swimrep@7oakstriclub.co.uk

We run open water swimming sessions at Haysden Lake in the summer months for you to experience open water swimming; we also have wetsuits available for members to hire/borrow. The Club is affiliated to the ASA.  To join the 7Oaks Tri Swimming club to be eligible for ASA registered competition swimming download the form here and follow the instructions within.

Happy training , Regards Sally and Ness


7oaks tri club Swimming Etiquette

In order to ensure that all members get maximum benefit (and enjoyment!) from the swimming sessions we would ask that all adhere to the following simple rules:

  • · Show respect for the coach by arriving on time to start with the other swimmers in your lane. If you do arrive late, avoid disruption by starting your swim at the same point the others have reached in the set.
  • · Don’t talk to fellow swimmers while the coach is talking as this makes it more difficult for other swimmers to hear the coaches instructions.
  • · If you’re rigorous about getting into genuine speed order at the beginning of each major set, you’ll spread out and get more, not less, space as you work through it. Don’t assume the order will always be the same (we all have good and bad days and are good at different things) and be prepared to change order on a set-by-set or repeat-by-repeat basis if necessary. Don’t assume you have to maintain your position in the same lane every training evening at all costs. Also don’t assume to swim in the same lane each session, it will vary depending on if there are a greater number of slower or faster swimmers for that session.
  • · On every repeat use the training clocks to leave a sufficient gap behind the swimmer in front. The default gap is 5 seconds, which if you average 40 seconds per 50m means that 7 swimmers (much more than we’d like!) could fit in the lane before there was an overlap on the first 50m.
  • · If you’ve left a 5 second gap and still caught up, then you’re definitely going faster than the swimmer in front! So on the next repeat suggest that you go ahead. Don’t put it off –there may be others queuing up behind you.  Of course, the more variation in swimmers’ speeds in the same lane, and the longer the swim, the greater likelihood of overlaps.
  • · On long repeats (200m and up), the likelihood of either catching someone up or lapping someone in the middle of the swim is obviously greater. Always keep an eye on the other swimmers, and if someone’s reached your feet in the middle of a long repeat, let them by (at the end of the length you’re on) by going into the corner of the lane. Don’t stop halfway down the length if you can help it; it invariably causes a massive jam.If you’ve caught someone and you don’t think they’ve spotted you, tap them on the toes so that they know you’re there and they should let you pass at the end of the length.  If your toes are tapped stop in the corner at the end of the lane and let them pass.
  • · If you're being passed, or need to stop for any reason, go into the corner of the lane on the side you're already on and let the swimmer behind complete their turn before you push off. Don't cross in front of them before stopping.
  • · When you are turning at the end of the length, be aware of others swimmers and try and stay on your own side of the lane when you push off the wall.
  • · Sometimes lanes may be crowded. Remember to leave room for others at the end of the lane so they too can swim the full distance and not have to stop short as you haven't left enough room for them.

Please remember this is training, not racing. Please do check on the set sheets at what effort the set needs to be completed at.  The more the training sessions are followed (including slower/recovery swims) the greater your training benefit.

Happy swimming!

Swim Plan for 2014

This is the plan I (Tom) devised at the start of the year, taking into account the club championship races chosen and the different distances that members may be focusing on. At the end of each cycle there will be a review process to determine the relative success or failure of the cycle, with changes being made for next season dependent upon this. 

Spint Distance 

Olympic Distance

Swim sets for 18, 21 and 23 March

Are here

Please note that there is no swimming on Wednesday at Wally Hall on 19 March but a set is included for you to use if you plan to swim in your own time at another location.

Tom is on holiday from 16 - 23 March inclusive and Danni will be poolside on both Sunday 16 and 23 March. On Tuesday we have hired a lifeguard and on Friday Huw's son will be poolside.   

ASA South East Region Long Course Masters Championships

1/2 February 2014 at K2, Crawley

January disappears into the rear view mirror and Masters swimmers emerge blinking into the light from their winter hibernation, and in the South East over the weekend of 1-2 February it’s the first long course (50m pool) meet of the year at the SE Regional Championships at K2 in Crawley.

Swim sessions - 7, 8, 10 and 12 Jan

Are here

Please note that when a Sunday session is going to start at 18.00 it will be stated in the Club Diary. If nothing is mentioned it will be a normal 17.30 start. It will be helpful if swimmers can be poolside and ready to start sessions at the allotted time. Last Sunday a large number appeared to arrive late. Thanks.   

Swim sets for 3, 4, 6 and 8 December

Can be found here. Please note - 100m time trial on Wednesday.

This week as part of Wednesday’s session at Walthamstow Hall we’ll be running a 100m time trial. Many of our training sets include 100m repeats or use 100m PBs as a basis, and this is an opportunity to add a 100m PB to your swimming palmares and use it for managing your effort.

Swim sessions 19 - 24 November

Now that we’re using personal best (PB) times as a basis for how hard to swim sets, it’s helpful to have actual recorded times to work from. Where you don’t have a PB for a particular distance (e.g. a 200) it’s possible to get a rough idea from one you’ve recorded at another distance (e.g. an 800) using this table.

Swim endurance sets at the correct pace

To make it easier to know how hard to swim endurance sets, for the immediate future we’ll be referring to target repeat times as “PB+NN sec”. So a swimmer with a PB of 1:10 should swim a set of 100m swims referred to as “PB+10” at around 1:20 pace whatever anyone else in the lane is doing. Trying to swim much faster (assuming you’ve got your PB more or less correct) will in the long run reduce endurance performance.