Fiji swim trip, 8 October - 13 October 2009 - expressions of interest!

Want a new and exciting training goal to keep you motivated over winter? Then the Fiji swim in October 2009 is for you!

Swimming in the tropical waters of Fiji there are a number of options - 1.5km, 3km, 10km (individual) or 10km (5 x 2km) team.

More information on cost, flights and accommodation from Cousins swimming tours.


More information on the event from www.pacificswims.com or check out Susan King and Wendy Mackay's race report and photos from 2008.

Join STG Stingers - answsers to your questions

If you wish to improve on swimming speed, technique and endurance and train with a supportive bunch of people then STG Stingers is for you.

Answers to FAQs and further information

Is everyone at STG training seriously for triathlons?

No. Some members of the squad are training for triathlons and others are training for swimming. Others are not training for any events and are simply swimming for an active lifestyle. Not everyone is a serious triathlete, so don't feel intimidated, you will find the squad welcoming and supportive. We have social events and we all get together and have some fun outside of swimming cossies and goggles. During the winter we continue to train at Bondi and meet for a very social coffee after training.

I'm worried I will hold others in the training group back...

STG Stingers caters for different ability levels (and ages!!) in the pool and at ocean sessions. At pool squad sessions there are two lanes and Coach Colin groups swimmers based on 1km timetrial time. You will be training at your own pace, working towards your own goals and you will not slow anyone else down.

How can I get faster?

Consistency is the key. If you are swimming regularly and continue to work on your technique your will become faster. As you have learnt, swimming is a technical sport, but you may find that a few minor improvements to your stroke will make a dramatic improvement on your time.


When do STG Stingers train?

Pool swim training - Cook + Phillip pool

Monday – 7pm - 8pm (endurance - bring pull buoy)
Tuesday - 7pm - 8pm (technique - bring hand paddles, flippers and pull buoy)
Thursday – 7pm - 8pm (endurance - bring pull buoy)

* Meet shallow end of the 50m pool, pull buoy recommended for all sessions

Ocean Swim training - Bondi beach

Saturday – 10.30am - 11.30am (ins and outs/surf knowledge and awareness)

* Meet Bondi Bathers Surf Club

More details - STG Multisport timetable.

How much does it cost to train?

STG Stingers offer a number of flexible options:

Monthly Swim pass (excellent value $110 per month). STG Stingers runs 4 squads each week and this a pass allows you to attend as many sessions as you want each month.
16 visit multi-pass ($10.75 per session) $178
8 visit multi-pass ($11.25 per session) $ 93
Casual sessions (not including pool entry) $13.00

It's up to you which sessions you wish to attend, come to as many or as few sessions as you want.

For further information STG Multisport timetable.

Swim clinic

STG fitness has developed a very popular 5 step program designed to correct freestyle technique. The program is a step by step system designed to improve your efficiency and speed in the water. Through progressive learning over a five week period we will completely recreate your stroke, reduce your resistance/drag by correcting your body position and improve the timing of your stroke.

Please note: This clinic is heavily booked and the next places available are in May 2009. Please contact Coach Colin to be notified of the next available course. If you wish to work on your technique please join the squad and attend the Tuesday night technique sessions

Further information on STG's swim clinic.

What next?

For those that are interested there are plenty of ocean swims in Sydney and surrounds to train for, and a group of STG Stingers are also considering swimming in Fiji in October 2009.

STG Stingers are winners!

Note from Coach Colin: The North Bondi Roughwater swim was held in rather calm conditions. It was a great day for all and made even better by the fact that the STG Stingers took away 2 x 1st places and a 3rd!

In the most gallant effort of the day Susan Elliot won the F35-39 Category in the 1km swim. An awesome achievement when you take into account she is 6 month pregnant! The always impressive and ever improving Zoe Little took 1st place in the 1km in her F45-49 Category & Ron Berends, currently training for his assault on the Rottnest Island swim next month was 3rd in the M60+ Category. The training must be paying off Ron!

Many of our Can Too friends turned up on the day, a large percentage competing in their first ocean swim, and it was great to stand at the finish and cheer them over the line.

In all it was a sensational day and I just can't wait for the next race day, the 'Big Swim' , Palm to Wale beach the 2.8km epic on the 25th January. See below for all yesterdays results, and by the way didn't the kit look good?

Don't forget that tonight (12 Jan 2009) is Tuesday Taco night at the beach. Come down and do a workout in the Ocean, then we will head over to the Burrito company on Campbell parade for some Mexican nosh. Other halves welcome of course, but squad members will be frowned upon if seen eating Tacos without doing the session!!


See you 'In The Swim'


Coach Col

North Bondi Roughwater 1km & 2km swims 2009

North Bondi surf club hosted the Roughwater swim in perfect conditions on Sunday 11 Jan 2009. With hardly a wave to speak of, STG Stingers and Can Too were treated to clear blue skies and ideal water temperature. Out of all our training with Coach Colin, the most important thing we had to remember was sighting and swimming straight. The bouys were easy to see, and the pink banner guided us home across the bay to the last white turning bouy.

Congratulations to everyone who completed the race, especially some of the Can Too team who competed in their first Sydney ocean swim and did their coaches proud - well done!

STG and Can Too placings at Bondi Roughwater 1km swim:

Bee Heine 2nd in F20-24 in a time of 0:28:53

Susan Elliott 1st in F35-39 in a time of 0:20:57

Zoe Little 1st in F45-49 in a time of 0:20:44

Ron Berends 3rd in M60-64 in a time of 0:23:08

Special mention to our visitor from the North side Manly Grouper, Dee Howard, who placed 3rd in the F50-54 in a time of 0:23:15. Looking forward to participating in many more Pacific and local swims with you Dee!

View Susan's photos on Picasa:

From Bondi Roughwater 1km & 2KM swims

View Dee's photos on the Manly Grouper gallery.

New dates for STG's 5 step swim program.

STG fitness has developed a very popular five step program designed to correct freestyle technique. Coach Colin has announced dates for 2009.


Group 1

Mondays 8 pm - 9 pm @ Cook & Phillip pool
February 16th & 23rd. March 2nd, 9th & 16th

Group 2

Thursdays 7 pm - 8pm @ Cook & Phillip pool
February 19th & 26th. March 5th, 12th & 19th.

If these fill then Coach Colin may consider offering a 8 - 9 pm on Thursdays same dates as above. Alternately the next classes will be end of March.

Cost is $250 / person.

More details of the course and what's included STG Fitness.com.

Mick's an Ironman!

Interview with an athlete - Michael Elliott Ironman
Total time: 12.27.15
Category place: 50
Overall place: 568

Take us through your race:

Swim (3.8km 1.06.37): Went well. It was busy and on the way out and I was hemmed in to the pier. There was a lot of argy bargy around the cans but it was a nice swim.

Ride
180km 6.00.12 (including transition)
Was good, had trouble getting my heart rate down but I managed to get it down (under 130) on the third lap. Very flat course, held up well on he bike, I thought I would have more trouble with a stiff back but I was ok. Noticed it getting hotter so I drank a lot of fluids. The wind pick up towards the end of the last lap but it wasn't a problem, no worse that what we trained in.

Run
42.2 km 5.20.25 (including transition)
In one word "painful". The second lap hurt and the third lap was excruciating. The run was difficult because I couldn't take in any food, so I stuck to flat cola water. The first lap was hot but it did cool down a bit towards the finish. Across the whole course the spectator support was great, much appreciated.

Most challenging part of Ironman WA 2008?

The run. Because I couldn't eat I didn't have any energy. It was hot and I felt like vomiting.

What did you enjoy the most?
The swim.

What would you change for next time?
Not too much, I think my body had to experience the pain. I got through it in about the time I thought I would.

What are your next race goals?
Hussikson long course in February 2008 and Canberra marathon in April 2008. December is my month off!

Are you going to do another Ironman?!
Probably, one day...

View video on YouTube.


View photos on Picasa.

Ironman WA 2008

Lead up to Busselton WA Ironman 2008

It's the eve of Ironman WA and Mick describes himself as "calm and collected, confident in the work he's done"!

So far we've:
Arrived in WA safely with equipment in tact
Visited Cape Naturalist and Swings and Rounabouts wineries
Had a steak and chips at Albies - our old favourite!
Had a lovely lunch at The Goose to celebrate T's birthday and catch up with the other STG ironmen and supporters.
Enjoyed a Beachlands BBQ pre race dinner with Gill and Paul

Good luck to all competitors ;-)

Ironman WA 2008 lead up