A challenging festive themed swim session to try over the Christmas period! You can do this by yourself or as part of a swim squad! It will take around 1 hour including your warm up!
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...and probably some swimwear too. We'd recommend that. Nice red festive swimwear if you have some.
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 1. You need to know your CSS pace. If you don't know that you can find out here:
http://www.swimsmooth.com/css-calculator.html
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2. Turn your Tempo Trainer onto 'Mode 1' and key in your CSS pace per (25m) length.
Example: If your CSS pace per 100m is '1:56' you divide by 4 (lengths) and need to have '29:00' displayed on the Tempo Trainer

Something like this will do. Shorten the distances if you need to...
200m - Easy Swim
200m - Side Kick With Fins (Swap sides each length)
200m - Half a length sculling into half a length easy swim
200m - Start the 200m slow and build up to a fast finish
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• Your aim is to swim every length in time with the beep!
• No faster, no slower.
• ​You are going to take 1 beep recovery after each rep.
• The set starts with 1 length (1st day of Christmas!) and the final rep is 12 lengths (12th day of Christmas!)
• The set is 1950m total!
• Good luck...

​
Here are the reps:
​25m (Easy right!)
50m
75m
100m (Still fairly easy!)
125m
150m
175m (Hmm getting tougher now!)
200m
225m 
250m (Are you going to make the end?)
275m
300m
(Well done if you made it to here on the beep!!!)
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Let us know via Facebook and Twitter if you have a try at this session! We'd love to hear how far you managed to get!
Feel free to tag @GreenlightPT and use #12beepingdays so we can find your messages :)
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If you are swimming this in a club/squad setting we'd recommend rather than taking 1 beep recovery - just wait until everyone in the lane finishes the rep... then start the next one! That way you can all use your own individual CSS target paces.

If you are attempting this in a 50m pool (so doing double the distances each rep!)  we'd recommend adding 4 seconds to your CSS pace per 100m as it will be a very long set...!
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For endurance athletes, "tapering" refers to a decrease in training volume  leading up to competitions. It might last anywhere between 3 days and 2-3 weeks depending on the athlete's goals, event and training load. The aim of tapering is to maintain fitness and endurance while removing fatigue and finding some 'form'... simple right?!

• Volume of Training (Higher volume = more taper)
• Type of Event (Longer events = more taper)
• Age (Older athletes can sometimes require more recovery before an event)
• Previous Experience (What worked well in the past)
• Life (Busy lifestyle may need more recovery)
• Injury (Main goal is to get to the start in one piece - so we might taper early)

​

1. Reducing volume too early...
Example: If you are on a marathon training plan that has a 3 week taper, but you haven't been completing all the training sessions... you don't need as much taper! Also if you have been over doing your training, you might consider tapering even more to ensure you aren't fatigued on race day. I would advise to reduce volume in this case rather that extending the taper.

2. Reducing too much volume...
Example: Your last long training session is 3 weeks out before your race but you reduce volume so much you start lose your endurance.  This is completely unique to each athlete and is best experimented with. An experienced racer will need to reduce volume much less to find form, but someone in their first season might need to reduce more.

3. Reducing Volume AND intensity...
Example: You remove all your long runs and all intensity. This will lead to losing fitness, endurance and feeling sluggish on race day. Remember our goal is to maintain fitness but lose fatigue! 

4. Spending your taper on a training session...
Example: You go out for one final long training session during your taper (maybe 1 week before) and feel great. You smash all your Strava segments, set a 10k PB mid run, beat your friend you usually fall behind and feel amazing. Well done... you probably just used your taper for this training session and won't be fresh for your race. Try to keep long sessions at your usual speed/intensity especially when you feel amazing.

5. Removing key skills to early...
Example: You are a triathlete who isn't the strongest swimmer and you don't swim for 3-4 days leading up to your event. While you might feel fresh for the race you are going to lose your 'feel for the water' and technique you have been working on. Keeping some short sharp efforts and easy technique work would allow you to still taper but maintain form.
​

The above chart is pulled from an athlete's Training Peaks account (they are training for an Ironman Triathlon).
Here is a simplified explanation of what it shows...
Red Dots = Training Sessions (measured by time and intensity) 
Blue Line = Accumulative Training Load  (Think of this as 'fitness')
Pink Line = Fatigue (Note how after hard sessions fatigue goes up, and it also accumulates over time) 
​Yellow Line = Form (A measure of how much training vs how much rest the athlete has had, note how its mostly below zero!)

In the graph above we can see what happens to the same athlete's variables during the final 3 weeks of training...
Red Dots = Sessions reduce in volume (but maintained some intensity)
Blue Line = Accumulative Training Load  comes down slightly - but not much!
Pink Line = Fatigue - this starts to drop. So we have maintained fitness but lost all accumulative fatigue. 
​Yellow Line = Form - suddenly we hit +25 on race day meaning the athlete is well trained, but well rested, but also feeling sharp due to maintaining some intensity in training!
The final Red Dot on the top right is their race! (Which they performed exceptionally well at)

While using something like Training Peaks is great for viewing how this works, it is also key to understand that every athlete will respond different to tapering and sometimes listening to your body (or athlete) during those final few weeks can be the smartest way to adjust and fine tune your tapering.  But its also worth mentioning here.. it can be quite normal to feel sluggish during a taper! So learn through experience.
​

Always keep a log of what you do in the final few weeks before your main events, looking back on this and figuring out what worked well and what didn't can be priceless when it comes to planning your next big race! As a coach, if an athlete has an exceptional race I'll quite often use the same taper plan over and over with that athlete. If it didn't work we will try to look at what we could change (volume, length, order of sessions or intensity) until we find the perfect race lead up.
​

Some athletes struggle reducing volume during a taper. Here a few things you could focus on to pass the time...

• Eat Well (Its common to pick up illnesses during taper - help fight that with nutrition!)
• Sleep well (Stock up on this as you'll struggle to sleep the night before a race)
• Visualize (Mentally go through your pre-race plans, your race, and how you will feel after when you hit your goal) 

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• There is no 'one size fits all'
• Adjust your taper based on your own training volume and intensity
• Experiment
• Find out what works for you and keep a record of this
• Keep skills tuned up
• Don't be afraid to adjust plans based on how you feel
  
• Consider using a Coach that understands training and tapering!
  

For those of you that somehow aren't aware of Katie Ledecky, here are a few things you should know...

• Aged 18 she holds the Women's 400m, 800m, and 1500m Freestyle World Records
  
• She won Olympic Gold at just 15 years old
• 400m PB of 3:58 (WR)
• 800m PB of 8:07 (WR)
• 1500m PB of 15:25 (WR)

She has arguably the best Freestyle stroke in the world. The following photos are all from her World Record 800m swim at the 2015 World Championships...

A World Record by FOUR seconds....

It can happen to anyone. You feel like you can't swim. You feel like you can't breathe. You feel like you might die. 10 minutes later, sat on the edge of the lake, you feel like an idiot. You shouldn't. It can happen to anyone.

While the swim is the shortest section in triathlon it is often the part that causes people most problems. In this short blog we'll look at what causes open water race panics, what we can do to deal with them, and how we can prevent them happening.

3 Things to Remember...

• It happens to ALL abilities. Don't relate this problem to your swim ability. I've seen more experienced than beginner swimmers have this issue this year!
• It doesn't mean your race is over. With the correct strategy and coping methods you may only lose a few minutes. Don't write off your race. (They are expensive these days!)
• The more you practice and prepare for this, the less it will happen.

Common Causes...

• Setting off too fast. Almost ANY pace feels easy for 100-200m when swimming. We've all been there, doing a 400m swim Time Trial, it can feel so easy for the first half, then BOOM, you suddenly realise you were going too fast. Drop yourself in the middle of a busy excited swim start and its very easy to set off at an unsustainable pace and not realise.
• Not acclimatised or exhaling fully. No doubt about it, colder water sets more panics off. Making sure you have got used to the temperature before starting will ensure you are able to exhale fully into the water. 
• Lack of confidence or race nerves. Again, this goes back to needing to be fully relaxed with your breathing, and ensuring you exhale fully.
• Wetsuit comfort. Some wetsuits have a very high neck line, this can cause swimmers to feel restricted with breathing and set off panic.
• Choking. Surprisingly probably the least common cause...!

Coping Strategies...

• Spot the signs early.
  
• Slow down your pace (sometimes this can be enough to prevent it).
• Focus on fully exhaling. 
• Switch to Breaststroke if needed 
• Stop if needed. Remember that in your wetsuit you can float on your back with zero effort, so lay back and relax. Its worth knowing that the rules state you can hang on to a kayak or lake edge so long as you don't make forward progress. So don't assume if a kayak comes to help you they have to take you out the lake. Take your time.
• Ensure you are fully relaxed and settled before setting off again or before picking up the pace if you didn't stop. Take your time.
• Don't write off your race. Sometimes these ordeals feel like a lifetime, when in reality they are a matter of seconds or minutes. Keep a positive mind for the rest of the event, it is easy to make up the time on the bike/run. Stay positive.

Training Methods to Prevent Panics...

• 100m pool reps with 1st length hard. Get used to that feeling of getting short of breath and practice adjusting pace and swimming through it.
  
• Bunch pool sprints. Get comfortable swimming in a group to calm nerves. We swim 2 rows of 3 in a standard pool lane in our squad. (see photo below)
• Breathing drills. Practice breathing every 2,3,4,5,6,7,8 until you can do a length of each comfortably. Try swimming relaxed lengths on 1 or zero breaths. Get comfortable in these situations. 
• Include 'Sink Downs' in your open water warm up. Put your face into the water and practice fully exhaling  until you start to sink down, that is when you know you are fully exhaling. If you are comfortable doing this you should be fine once you start to swim.
• Practice floating. I see so many experienced swimmers forget that in open water they can take a break and rest with zero effort. On your open water training occasionally practice laying on your back in your wetsuit at zero effort. Remember this is possible next time you panic.
• Practice varied pace swims in open water. This will get you comfortable being short on breath and recovering while keeping moving.

Do you struggle to swim all your reps at a nice consistent pace? The Tempo Trainer can help with this! A popular set I might give people is 4 x 400m. If you had a target of swimming 8 minutes per 400m, we can set the Tempo Trainer to 'bleep' every 30 seconds (for a 25m pool). All you then have to do is swim in time with the bleeps (A bit like the dreaded Bleep Test at school!) and BINGO! You'll not only swim every rep in 8 minutes exactly, you'll also pace every single length at the correct speed. A really good way to nail your set perfectly. I also use this mode for longer swims to keep a nice even pace throughout - and also to help with counting (you know exactly how long your swim should take if you stay in time with the bleeps!)

No pool clock? Or just rubbish at maths?  The Tempo Trainer can help! If your main set was 15 x 100m setting off every 2:00, we can set the Tempo Trainer to bleep every 2 minutes - no need to look at the clock any more. We can take this a step further...! Using the pool clock you might be setting off every 2:00, if you wanted to try going a little faster you'd have to swap to 1:55 - this is quite a big jump to make! Using the Tempo Trainer we can do 15 x100m off 1:59 or 1:58 etc! So we can be super specific about what times we work too! Really useful for fine tuning your sessions.

Some swimmers have a nice long relaxed stroke but struggle with getting their 'stroke rate' (turnover or cadence) up. The Tempo Trainer can be used to increase this. First step, find out your current stroke rate, then programme this into the Tempo Trainer. Maybe try a few lengths swimming at your regular tempo, aim to enter each hand in time with the bleep. Next step, increase the bleep by between 3-5 beats per minute. You can then do some reps getting used to swimming with a higher stroke rate, I'd recommend something like 8 x 50m . (Don't try doing a whole session of this, its a gradual process, and I'd recommend using this method like a 'drill')

We can do exactly the opposite of the above to help slow down someone's stroke rate.This is particularly useful with beginner swimmers who thrash around too much and need to slow down and relax. To do this, follow the above steps, but decrease the stroke rate by between 5-20 strokes per minute. You can do this for a whole session if you really need to work on slowing things down. 

(We can also use the same setting to help pace our open water training. Many people set off too fast with the absence of a pool clock - swimming at a set tempo ensures we go at the correct speed!)

Another thing I've found the Tempo Trainer useful for is developing rhythm and timing. Lets use an example of someone that breathes every 3 strokes, but they pause quite a bit on the breath. It might look/sound a little like this...

'1,2, Breeeeeeeeeeeeeeeeeeeeeeeeeeeeeathe, 1,2 Breeeeeeeeeeeeeeeeeeeeeeeeeeeeeathe'

When ideally we want an even stroke rate like this...

'1,2,B,1,2,B,1,2,B'

Using the Tempo Trainer on your regular stroke rate speed but aiming to keep hand entry in time with the bleeps will correct this issue and bring good timing into your stroke! 

Hopefully that gives you some ideas of what you can use a Tempo Trainer for! 
As a swimming and triathlon coach I am finding myself giving more and more swimmers reasons to use one in their training! 
So if you are looking for the next gadget to add to your swim bag... this is probably it!


Drop any questions on the comments below and I'll try respond ASAP :)


Adam Gibson
Head Coach
GreenlightPT

You can buy a Tempo Trainer here:

Stuck for present ideas for the triathlete that has everything?! Or simply want to treat yourself to something nice?! 
Here is a list of ideas including the latest triathlon gadgets, some old classics and some things you may not have thought of! 
I've split the list into 'Main Presents' and 'Stocking Fillers' - purely based off of the prices. Pictures and links are on the left if you want to treat someone!
Have a great 2014 Christmas and I hope Santa brings you everything you need for the 2015 triathlon season!

With almost 2 million people per week running to keep fit, its not surprising to see a few mistakes in people's training along the way. In this blog I aim to highlight a few common mistakes I see people making in training, racing and planning. Please bare in mind that these are aimed for 'club runners' who are aiming to improve their PBs and perform well at certain races. 

1. Trying to return from injury too early
Probably the most common mistake I see on social media. Far too many runners take a tiny amount of time off with an injury, then head out to 'test' it and of course set themselves back even more time. Ensure you take as much rest as needed so that the injury is completely healed, and when you do return, make sure you don't jump straight back in at the same distances your were running before. Build back up. 

2. Racing to often
Everyone loves to race, and lets face it, it's why lots of us take part in running. But racing every single weekend isn't good for a few reasons. Often it can be far too much stress on the body , even if you have all intentions of not going 'full gas'. Your best option is to pick a few 'A' races, and train towards that rather than doing races that don't fit with your goal.  You can have some shorter races in the build up - just not every single weekend.  

3. Long training runs too fast
The goal of a long run in training is very simple... build endurance and aerobic fitness. That is all this run is for. You should be able to talk throughout. Some of the issues with going too fast on your long run include:

• Higher injury risk
• Lack of energy for shorter/fast sessions in the following days
• Training the wrong 'energy system' - you need to be building aerobic fitness.

4. Short speed work intervals too slow
One of my biggest pet hates in club interval sessions. I'll try to put this simply and nicely...
If we are training to run 5km fast, and we have an interval sessions that add up to less than 5km (5 x 800m for example)...IT NEEDS TO BE FASTER THAN 5KM PACE! Not 'at 5km pace' or 'around 5km pace'.

We can already run 5km at that pace, so running it broken up with rests between each rep - it should be faster!

There is an exception to this once the reps become longer than 1 mile, or if training for distances above 10km.

5. Too much stretching pre-race/run
It's pretty well established now that static stretching (the kind where you hold a position at the edge of your range of motion for 15 to 60 seconds, as opposed to bouncing around in "dynamic" stretches) has a dampening effect on strength and power. Its also an unneeded risk. You are far better warming up using mobility and dynamic stretching.
Mobility & Dynamic Stretching  involves moving parts of your body and gradually increasing reach, speed of movement, or both. Think 'high knees' and 'heel flicks', ankle rotations and swinging your arms around!

6. Ending training runs with a fast finish
This is a little similar to point 3. Remember your goal for each training session. If it's a long run or tempo run - it's supposed to be just that. All you are doing by running your last km or mile faster is adding fatigue that is going to effect your speed training in the coming days and increase your risk of injury.

7. Increasing distance too quick
This is quite common with new runners who are keen to jump up to longer distances, and also with old school runners returning from a break or injury. As a general rule your longest run of the week shouldn't progress by more than 10%. So if you are training for a marathon and you've ran 20km so far, the following week should be 22km max. Increasing much quicker than this gives you a much higher chance of getting injured.

8. Lack of focus on a specific distance
Everyone must know someone who is training for a marathon but still insists on trying to smash a parkrun PB each week. Try to have a clear idea of which distance you are trying to be good at, and focus your training on this. Save parkrun for your rest weeks, after your main event, or incorporate it as part of your long run if you REALLY must do it. Even top athletes will focus on 5/10km OR Half/Full Marathon. You should do the same. 

9. Over-training
Know someone who trains like a monster but never performs on race day? Chances are they are over-training. This can either be too much intensity, too much distance or not enough rest. If you find you are one of these people make sure your long runs are slow enough, your intervals are consistent (not fading each rep) and that you are following the next point...

10. Lack of 'recovery' or periodisation
No one can keep on training hard week after week after week. You need to give yourself time to adapt to your training and recover ready for the next block of hard work. Athletes should work hard for 2/3/4 weeks and then take a 'recovery' week, where intensity will be slightly reduced, and you'll be re-focused ready for the next 2/3/4 weeks training. This also reduces chances of injury and helps with motivation.

Every 6 weeks I like to test the swim squad over 400m. There are a few reason for this:

• Make sure swimmers are seeded into the correct lanes during training.
  
• Let people know (hopefully!!) that they are making some progress.
  
• Check who is improving, who isn't, and most importantly... why!
  

How much should a swimmer be improving?
To be honest its impossible to put a benchmark figure out there, people improve for all kinds of reasons. What I hope is that the figures below give you a good idea of what is possible. Its goes without saying that the slower swimmers will obviously knock off bigger chunks of time, but its also worth noting that this is also true when we look at % improvement.

The Results from 5/2/2014: (Without names!)

12:59 (12:55 6 weeks ago) 
12:39 (18:00 6 weeks ago)
12:23 (13:24 6 weeks ago)
12:12 (17:10 6 weeks ago)
11:39 (12:40 18 weeks ago)
11:17 (14:27 6 weeks ago)
10:40 (14:55 18 weeks ago)
10:39 (10:45 (18 weeks ago)
10:11 (11:04 6 weeks ago)
9:23 (8:59 6 weeks ago)
9:07 (8:55 6 weeks ago)
8:33 (8:31 6 weeks ago)
8:24 (9:00 12 weeks ago)
7:52 (8:08 6 weeks ago)
7:52 (8:22 12 weeks ago)
7:48 (7:50 6 weeks ago)
7:40 (7:48 6 weeks ago)
7:17 (7:30 12 weeks ago)
7:17 (7:48 18 weeks ago)
7:15 (8:10 6 weeks ago)
7:11 (7:02 6 weeks ago)
7:04 (7:30 6 weeks ago)
6:40 (6:55 6 weeks ago)
6:33 (6:51 12 weeks ago)
6:24 (6:15 12 weeks ago)
6:24 (6:21 6 weeks ago)
5:47 (5:54 6 weeks ago)

So that means:
20 ' Improvers'
7 'Non- Improvers'
6 'First Timers' (Didn't bother factoring these in to the stats)

What can we learn?
The 'Non Improvers' are all actually pretty close to their 'PB' from last time, so not a disaster, but the 'improvers' have knocked some considerable chucks of time off. The most notable improvements:
12:39 (18:00 6 weeks ago)
12:12 (17:10 6 weeks ago)
11:17 (14:27 6 weeks ago)
7:15 (8:10 6 weeks ago)
7:04 (7:30 6 weeks ago)
6:33 (6:51 12 weeks ago)

Why might a swimmer NOT have improved?

How many times has the swimmer been training outside of our group sessions? (We have 1 per week)
The swimmer needs to be swimming at least 2 or 3 times per week to get a decent improvement.

Is the swimmer ill, over-trained or feeling fatigued?
Any one of these will effect the swimmers times. PBs don't happen every day. You need to be feeling good on the day to hit them, especially when you get to the quicker end of the times.

Are the swimmers training at the correct speed?
Quite often swimmers can be swimming too slow or too fast in training. There is a fine balance when hitting the right training speed. Its explained very well here by Swim Smooth:                     http://www.swimsmooth.com/training.html

Are there any patterns in our 'Non Improvers'?

Yes!...

Two of them complained of feeling fatigued/tired before the test started. This will probably account for the small amount of time that they missed their PB by.

Also, ALL of the 'Non Improvers' are swimmers that are swimming at the back of their training lane.  This means they are possibly training at a pace that is slightly too fast for them. This can lead to going 'anaerobic' and also to scrappy messy technique. It may feel to the swimmer that they have worked very hard (they have!), but actually the training is not at an ideal pace.

So what can we learn?

Well most importantly... your hard training is working. Some MASSIVE improvements across the squad. It is possible that some people are swimming in the wrong lanes....and this could be effect swimmers improvements. So don't be suprised if in the next few weeks you have all been moved around a bit. Its to maximize everybody's improvements! 

Overall I am amazed by some of the improvements over the past 6 weeks! Lets hope for the same again next time! 

Until next time...!
Adam Gibson
Head Coach
GreenlightPT

If I had a pound for every time a triathlete asked me how they can improve their swim... I'd probably be able to afford my own swimming pool. (One day ...eh!)

So...if you want to know how to knock a hefty 20% off your swim time (potentially more) keep on reading. If you want to continue plodding up and down the pool quite aimlessly - then this is probably your exit point. 

So, how hard can it be? You are in reasonable shape (hopefully!?) and you have confidence in the water, why can't you swim like you can run and bike? The answer is actually a very simple one. 

Run lots and you will inevitably get faster. Structure your run sessions and you'll improve even more. Same goes for cycling. But swimming is a completely different beast. It's all about your technique. 

One late summer's evening in August 2012 I was competing at Box End Evening series triathlon. I exited the water comfortably in 1st place, with a 40 second lead. I'm overtaken a little while later by a young Tom Stead. Tom came past at a completely different speed and went on to win the race by almost a clear minute. My thoughts...imagine what this boy is capable off if he improves his swim!

Despite Tom being a reasonably good swimmer to start with, the reasons why he improved so much in one year translate to every level of swimmer. 

The 4 steps to improving...

First step. 
Find your current level. Time yourself over 400m but if you can't manage that time yourself over 100m. Still struggling...okay 25m will do. Time isn't important here, everyone starts somewhere. This is a base reading so we can measure the awesomeness of your improvements.

October 2012 -Tom's 400m = 6:40

Second Step. Get a coach to assess your swimming, not just anyone, your mum/dad/know it all friend will not do here. You need to know exactly what YOU personally are doing wrong. This will vary massively person to person and won't be picked up in a group session. You may think in your head you are swimming along like Michael Phelps, in reality you might look like a drowning moose, but hey, its a starting point right. Your stroke issues will be unique to YOU. When I assess someone I like to give them the 3 most important issues to work on, we can address the next 3 issues when the first 3 are fixed! (keep it simple here guys!) 

Few things I immediately picked up for Tom to improve: Head position too low, slight scissor kick, elbow dropping during pull. So... no drowning moose, but plenty to work on.

Third Step. Get a structured training programme that is specific to your swim stroke issues and your current swim level (we just figured both these in step one and two! Told you this was simple). 

Fourth Step. (The easy part I think!?) Bust your ass training in the pool 3/4/5/6 times per week. Make an effort to actually correct the stroke issues, this is key. The people that correct the stroke issues are ALWAYS the people that knock off the most time. Continue your aimless plodding and you will continue to plod. Coached sessions with similar ability swimmers is your ideal environment.

Practice doesn't make perfect...PERFECT PRACTICE MAKES PERFECT. 

Repeat as necessary (Re-assess every 6-8 weeks ideally)

Need convincing some more?!

Snap shot of Tom's 400m times since we started this process:
October 2012  = 6:40
November 2012 = 6:04
February 2013 = 5:45
April 2013 = 5:27
July 2013 = 5:19
October 2013 -Tom's 400m = 5:15
Next Stop....5:00 

Someone who has a slower 400m time than the above (most people!) should expect to improve even quicker than Tom with the right kind of coaching and training. 

Its also important to note that any improvement over 400m soon adds up when you factor in the distance of your race. For example 1 minute improvement over 400m could easily translate to over 10 minutes if you are racing Ironman distance.

Welcome to the new GreenlightPT website! 

Lots of exciting developments at GreenlightPT HQ:

• New Sponsorship deal with HIGH5!
• Partnered up with Tri Crazy!
• Lots of exciting workshops and a training weekend planned for 2014!

About the Website...
It features a forum to keep in touch with other GreenlightPT athletes and let everyone know what events you are signed up to! We also have a blog, lots of interesting articles coming out soon. Keep an eye on our YouTube channel for some short educational Triathlon videos! Also some athlete profiles coming very soon, a chance to find out about some of GreenlightPT's clients...from the elites to complete beginners!

New for 2014...
Coming up in 2014 we have some Open Water Group Workshops planned, also we have a very exciting package for those athletes aiming at Outlaw Half and Ironman UK 70.3! Full details coming VERY soon! To keep up to date with all things GreenlightPT follow us on Twitter and Facebook.

Introducing GreenlightPT sponsors...
Our sponsorship with HIGH5 will enable GreenlightPT clients to get products via  Adam at a discounted rate! Order forms will be available by mid October, meaning  you can get all your supplies in time for the long winter base  training!

Tri Crazy have kindly offered to  give GreenlightPT clients a further 10% off their already discounted prices. Details coming soon on how you can claim this! Ideal if you need a wetsuit for next season!

So...have a look around, make yourself at home, and get ready for an exciting 2014 with GreenlightPT

Adam