Hunting Antelope

For those of you on winter training and getting yourselves warmed up into training for those BIG HUNTS this year, don’t forget the 3 big factors:

1. Don’t get injured
2. Don’t get ill
3. Focus on ‘guilty zone’ training to build your engine - don’t go ragging yourself about with months to go!

Happy Hunting 🏹🦌

🏹🦌 Meldrum Boys Successful Hunt 🏹🦌

Outlaw Bowood 70.3 - Sunday 4th July

Jamie Meldrum took 9th OVERALL with 1st 🥇 in his Age group. He enjoyed a great race on a tough course.

Dad Meldrum joined Jamie on the podium with a 2nd 🥈 in his Age Group and 32nd overall!

Dad and Lad both in the top 35 - 🏹🏹🏹🏹🏹🏹🏹🏹🏹🏹

The boys love to hunt and have just a few days to Knockburn Standard and then 3 weeks until they are back at Outlaw Triathlon X which doubles as the British Championships. Watch this space to see if they can chase down some more BIG GAME!

🏹🦌 You can join Jamie and Ross in the hunting party if you 🏹🦌

🏹🦌 SCOTTISH NATIONAL CHAMPION! 🏹🦌

Aberfeldy Multi-Sport Festival hosted another fantastic weekend of racing. We sent out our top huntsman Jamie Meldrum and he came home with some proper Big Game! Jamie returned as the Scottish U20 National Middle Distance Champion - all the better considering he only turned 18 a matter of weeks ago.

We're sending both Jamie and his Dad out again at the Bowood event in a couple of weeks. After that they are on to the really Big Game again racing for the British National title at the weekend.

🏹🦌 Be like Jamie and 🏹🦌

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It has been an incredibly busy fortnight here at the HA Hunting Lodge but it's great to be able to bring you today's !
We want to help as many of you as possible with your swimming so please pass this on to all of your Hunting Party.

This week we've got an Aerobic Capacity workout for advanced athletes. Don't let the title put you off, you can readily adjust the session to suit you, at whatever level.

Warm Up
This is a cycle of 1x100 swim, 1x100 pull and 1x100 kick]x4 to get to the full 12. The kick ones should be progressively faster on each round.
Beginners and intermediates only need do 1-3 rounds.

Prep Set
Head Up drill (also known as waterpolo drill) will help you drive leg speed and to make sure you're not crossing over the centre line - keep your core strong.

Main Set - Aerobic Capacity (AEC) 😃
We're asking for a really big effort on the FAST 50's 8-9/10 but keep your technique together, after that we're talking 6/10 on the smooth. Hold your stroke count and technique as you progress through the set.
With the 200's you can be 5/10 for 100m then turn it up to 6/10 for the second half. A faster second half than the first half is what makes it a 'Negative Split'
If you've a way to go to be an advanced swimmer you can do 25m fast and 50m steady making 75m repeats. Follow those with 100-150m repeats on the negative split repeats.

Free Stuff
You can contact us for a list of drills and a description of them that will help you develop your technical ability. [email protected]

Joining the Team
We keep the Tribe small and places are hard to come by - there are only a couple of spaces left for this season but there is still time to learn more and start your hunt by joining our coaching programme - follow the link in our bio
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Late in the day for today's but here we go! If you're enjoying these posts please make sure to share them with everybody you know who can benefit too!

This week we've got a cracking Aerobic Capacity workout for intermediates.

Prep Set
A great drill here is doggy 🐶 paddle which will help you develop your high elbow position before then challenging the maintenance of that position as the force required increases on the swim with paddles.

Main Set - Aerobic Capacity (AEC) 😃
This set should see you at an 8/10 on the race pace efforts with a 5/10 on the smooth & steady reps. Hold your stroke count and technique as you progress through the set.
It's all about time on task so beginners can simply reduce the rep length and advanced swimmers extend them.

Free Stuff
You can contact us for a list of drills and a description of them that will help you develop your technical ability. [email protected]

Joining the Team
We keep the Tribe small and places are hard to come by - there are only a couple of spaces left for this season but there is still time to learn more and start your hunt by joining our coaching programme - follow the link in our bio
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🏹🦌 Tribe

This week we've got another Aerobic Capacity workout for you so you can make best use of the winter training block and focus on your long term development after we showed you those spicy 🌶Aerobic Power workouts (remember, use those sparingly).

Prep Set
Stay present mentally and try to let your body learn what drill is trying to teach you so that it can have real affect on the stroke when you swim.

Main Set - Aerobic Capacity (AEC) 😃
This is big game hunting here with a lot of work that goes in, but will pay big dividends in the long run.
Hold your number of strokes and overall rep time throughout. The steady and fast reps should be the same stroke counts ±1-2 per length but the fast ones get a really great effort - about 8/10 (quicker than your 750 sprint race pace). For intermediates and advanced athletes you can adjust up the rep length to 100's or 150's which will increase the total session volume.

You can contact us for a list of drills and a description of them that will help you develop your technical ability.

We keep the Tribe small and places are hard to come by - there are only a couple of spaces left for this season but there is still time to learn more and start your hunt by joining our coaching programme - follow the link in our bio
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🏹🦌 Tribe, today we have a follow up Aerobic Power workout that is great for beginners so you too can add that spice 🌶 through the winter. As with last week - Use sparingly; a little goes a long way.

Drill Set
When you're working on your drills you have to stay very present mentally and try to absorb the positions and actions that the drill is trying to teach you so that it can have real effect on the stroke when you swim.

Main Set - Aerobic Power (AEP) 🥵
This is another classic bit of hunting here. It might take a couple of goes at this set to get it right (not too soon after one another) but you want to be right on the edge of the speed that you can sustain on the fast ones each round, very close to failing on the last set.
Hold your number of strokes and overall rep time throughout.

We keep the Tribe small and places are hard to come by - there are only a couple of spaces left for this season but there is still time to learn more and start your hunt by joining our coaching programme - follow the link in our bio
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🏹🦌 Tribe, today we have a brilliant Aerobic Power workout that can be used very effectively in the lead up to your key events or just for a bit of spice 🌶 through the winter. Use sparingly; a little goes a long way.

Drill Set
Through working with a coach you can set up some specific drills that will work on your key areas. The priority here is to be very cognisant as you try and transfer the technical points from drill to swim.

Main Set - Aerobic Power (AEP) 🥵
This is a classic bit of hunting here. The more experienced you are the more you can push on the fast stuff. As you progress through the set and into the second round the pace should be on the edge of sustainable with those last couple of reps in particular requiring some fortitude! Do dig in and hold your number of strokes and overall rep time throughout.

We keep the Tribe small and places are hard to come by - there are only a couple of spaces left for this season but there is still time to learn more and start your hunt by joining our coaching programme - follow the link in our bio
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🏹🦌 Hey Tribe 🏹🦌

WE'RE BACK. After a little hiatus to rest and recuperate we're here with more awesome 's for you!

We're starting out 2022 with an easily adjustable session for advanced athletes that is really useful during your winter training block.

Prep Set
Get your mind right for the Main Set with this - Remember to keep your elbows high, especially with the paddles on. This can be difficult at all levels.
Beginners and Intermediates - use finger paddles to decreased resistance and increase control of the pull pattern. You can cut down the 75's to 50's and build through the distance so you're slow at the start but fast at the end of each 50 repetition.
Everybody is allowed to cut loose with the 50's and just go for it on the fast stuff!

Main Set
The first one should be at 7-8/10 effort, giving it a moderately uncomfortably fast feel and the 3 easy ones should be 5-6/10 effort, allowing you to recover - you'll feel a bit fresher on each one until it's time to go fast again 🏊🏻‍♀️💨
Beginners and intermediates can both/either cut the distances to 75m (or even 50's for beginners) and reduce the number of repetitions to 12-18 if necessary.

We only have a couple of athlete places remaining for this season but you can still learn more and start your hunt by joining our coaching programme - follow the link in our bio 🏹🦌

Technique and Speed Development this week!

Technique
The technical work is key to setting up mentally and physically for the Speed set to come. Be diligent about your high elbows and long neck/flat back position.

Main Set - SPEED!
The 25's must really challenge your ability to move your arms and legs quickly - sounds silly to say, we know, but focus on quick movements, not hard pulls etc.
This should not be a challenge based around getting your breath back and then leaving the wall but rather allowing long rest (75 seconds or more) to let you swim very quickly - It's a neuromuscular, not a metabolic challenge this one!

Beginner and Intermediates athletes, your options are to decrease the distances 15 or 20m, alternatively you can do 10-12 strokes before letting the speed off.

We have a couple of athlete places left so you can learn more and start hunting by joining our coaching programme - follow the link in our bio

We're BACK!

Sorry it's been a couple of weeks team! Everything has been hectic over here at the Hunting Antelope Hide!

We've been onboarding several new athletes and getting them all fired up with their new programmes.

We know you've been waiting for the next so here it is!

Enjoy and train well.

AEROBIC POWER!

The technical work is key to setting up mentally and physically for the Power work that follows so, as always, be diligent.

Main Set - POWER!
You need to do 20x50m in total, broken into 2 rounds of 10. The first 4 you get progressively faster 7-8-9-10/10 effort and keep your foot to the floor for the final 6 at full 10/10 effort.

Intermediates and Advanced athletes, your options are to extend the effort distances to 75 or 100m and always keep the recovery time at 15-20 between efforts. this will be an extremely challenging set and you might only want to do 1 set of 10 the first few times you do it.

We have a couple of athlete places left so you can learn more and start hunting by joining our coaching programme - follow the link in our bio

Now then! We've gone all out this week and given you a great beginner Speed Development set. Let's face it, who doesn't want to improve top end speed?!

The technical work in the prep-set is key to set you up mentally and physically for the Speed work that follows, so be diligent.

Speed work! Remember, you really have to go flat out - it's one of the only times we care more about speed than about technique.

Intermediates and Advanced athletes can extend the sprints all out to 25m, or even 50/25/15m.

You can learn more and start hunting by joining our coaching programme - follow the link in our bio

A massive mid-week shout out to one of our hunters for his top effort at the Fleetwood triathlon!

With a change of jobs and relocating the family it's been tough to balance training and life but Rick prioritised doing the difficult things that matter and had a great event.

Be like Rick and 🏹🦌

He even got to give his new HA Race Team Tri Suit a run out. What do you think of these bad boys?

Yes! It's again and we've got this with this great intermediate session for Aerobic Development. 🏊🏻‍♀🏊🏻‍♀️

We're got a great spike and steady style session which drives your aerobic development. We call it AEC2

As always we make sure you can easily adjust the session for different levels. If you need to the repetitions can be reduced to 12 for the main set or change the the fraction lengths from 100 to 75 or 100m, keep the rest to 20 seconds. Fast means FAST on the first 100 of each block but then you stick with 3-4/10 effort for the next swims making sure you maintain skills throughout the set and keep your stroke long and smooth.

Make sure to save this post so you can come back to it when you're preparing your next swim set!

You can learn more and start hunting by joining our coaching programme - follow the link in our bio

Helvellyn Triathlon!

The look of relief to be at finish line tells you a lot about the race!
had a big day out there. Unfortunately a mechanical issue on the bike meant his easiest 2 gears were out of commission which is absolutely not what you need on a ride that takes in 1285m elevation gain over 60km! That meant he had to blow up the legs just to make it round on the bike which then took it's toll for the run

It's an absolutely savage race which means that little things can have a huge effect but completing it 100% has to be on your bucket list! TriHard Events

The coverage was class - you can catch it here: https://youtu.be/CfnPrdcPy9s

Thank you as always to , Dave and Sue Pickard for their support on the day !

Maybe you'll join us on the hunt for this big one next year! 🏹🦌

Here we are again with another with this brilliant Novice session for Base Aerobic Development. 🏊🏻‍♀🏊🏻‍♀️

We're going for the biggest bang for buck here in terms of aerobic development by doing a spike of fast swimming followed by several easy repetitions.
This version is for novice swimmers but can easily be adjusted for different levels. If you can, broaden out the fraction lengths from 50 to 75 or 100m, keep the rest to around 20 seconds. Really go for it on the fast 50's before settling into a 3-4/10 effort for the next swims.

Work on your skills throughout the set and keep your stroke long and smooth.

If you're keen to see doing his Aussie exit after the first lap of the swim at ➡️ swipe across. This week he was 8th out of the water from a field of 750! 🏆

Make sure to save this post so you can come back to it when you're preparing your next swim set!

You can learn more and start hunting by joining our coaching programme - follow the link in our bio

It's again and we're happy to be able to share this Advanced Base Aerobic session with you. 🏊🏻‍♀🏊🏻‍♀️

In the main set we're not just building aerobic capacity but adding strength endurance by including pull, which is great to do in the base part of the year.

This version is for advanced swimmers but can easily be adjusted to your own level. If you need to, decrease the distances from 400 to 300 or 200m fractions but keep the rest to around 30 seconds. Really go for it on the fast 50's before settling into a 3-4/10 effort for the rest of the swim. Beginners should only go fast for 25m when required.

Work on your skills throughout the set and really dial in on keeping your stroke long and smooth.

If you're keen to see the boys having just swum but not swimming ➡️ swipe across. They were first 🥇 and second 🥈 out of the water at last weekends 🏆

Make sure to save this post so you can come back to it when you're preparing your next swim set!

You can learn more and start hunting by joining our coaching programme - follow the link in our bio


w . .

Another awesome racing weekend for again as and went hard at

Both lads had mega swims, taking 🥇& 🥈out of the water! About a 60m run to T1 saw them over the line in 5:28 and 5:32 for the 400m (c.5:00 to cover the swim distance!)

A really strong bike from both saw them in great positions going out on the run and blasted his way to 5th overall in the race! That's not bad for your first race in 2 years!



Awesome support crew too! Thanks 🏊🏻‍♀️🚴🏻‍♂️🏃🏻‍♂️🎉

goes again this week at before Mike and hit Fleetwood Tri in a couple of weeks!

Hi Team,

Here is this week's

This is another awesome session for building your aerobic fitness. We can use this type of set if you have finished your season and building towards 2022's racing. Sets like this can also be used in between races to effectively rebalance your training with your big race day efforts.

Take time during the skill and prep portion of the session to build technical capacity too. Whichever drills you choose, remember to go slowly and make the movements deliberate.

We're going to develop both Aerobic Capacity and some muscular endurance in the shoulders in this main set by mixing swim with pull. On the fast swim portions remember to maintain a low stroke count (no more than 4 strokes per length extra). The set is for intermediates but can easily be adjusted to your own level. Increase or decrease the steady pace portions according to your ability and keep the rest to 30 seconds.

You can learn more and start hunting by joining our coaching programme - follow the link in our bio

Here we go!

We're back to it with

This is a great beginner session for building your aerobic fitness, especially if you're at the back end of your season now and building towards 2022's racing.

Putting some real focus in the capacity phase of the season means we also take time to build ourselves some technical capacity too. Whichever drills you choose, remember to go slowly and make the movements deliberate.

We're going to develop both Aerobic Capacity and some muscular endurance in the shoulders in this main set. The version you see here is for beginner swimmers but can easily be adjusted to your own level. You can adjust up by making the 300's into 400's or 500's but keep the rest to 30 seconds.

You can learn more and start hunting by joining our coaching programme - follow the link in our bio

Best of luck to Andy and Louis at the Paralympics in Tokyo this week!

Paralympic Preview
********************
After years and months of preparation the Tokyo Paralympics is now getting underway in Japan and COGST swimmers Andrew Mullen and Louis Lawlor are ready to go and looking forward to the challenges that await.

Swimming gets underway on Wednesday but it will be Thursday when Andrew has his first race, the 4x50 Freestyle Relay. He will then take to the blocks in the 50 Butterfly, 50 Backstroke and 50 Freestyle in the days that follow. Louis is racing the 100m Backstroke but we'll need to wait until 2nd September for that to come around.

Swimming at the Paralympic Games is held over 10 days and is a true test of focus and resilience.

The British team has had an excellent preparation in the last two weeks and they are all now excited and raring to get going.
You can watch all the action on Channel 4 and on demand and streaming services. Heats take place each day at 1:00am (UK time) with finals commencing at 9:00am. Andrew's first event, the relay is scheduled to start at 3:09am on Thursday morning.

Very best wishes to Andrew, Louis and all of the British team in Tokyo.

The boys were out for a lunchtime blast at today!

A great weekend of racing for HA Race Team again as went at

Andrew had a very strong swim, managing to catch and overtake some of the Elite racers in the water, even after their head start.

It was a 30min Bike PB over the 90km course (2h28) before heading out on the run.

Dealing with some cramps in the early stages of the run course and a quick dip to the WC didn't put him out of the hunt; he soon picked up the pace and smashed a 15min best 70.3 split for the run.

Overall 5h10mins - Cracking job



He goes again in a week and a half at

As usual thanks to for a brilliant event.

Please enjoy this

This is another one to help you get in shape to deliver big in those races that we're all getting stuck into.

In this Main Set we've give you some increasing blocks of time at race pace. The version you see here is for beginner swimmers but can easily be adjusted to your own level. You can adjust up by making the 50's into 100's and keep the rest to 20 seconds.

You can learn more and start hunting by joining our coaching programme - follow the link in our bio