Open Water Swimming Coaching in Pembrokeshire, Wales

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By: Andrew Wallace | January 30, 2019

If you are thinking about trying swimrunning but want to avoid spending loads of money to give it a go, read on!

Swimrunning in Pembrokeshire
Swimrunning is a fantastic way to get fit and be immersed in nature

Category: SwimRun 

Tags: swimrunning kit 

By: Andrew Wallace | September 12, 2018

Cold Diuresis


Ever wondered why you per a lot when you do open water swimming?

Don't worry, you're not alone.

It is reckoned to be due to something called 'cold diuresis' although the phenomenon is not fully understood.

It’s believed that, when your body temperature drops due to submersion in cold water, in an attempt to reduce heat loss the body will constrict blood vessels and reduce blood flow to the surface of the skin.

This causes blood pressure to rise which results in the kidneys pulling out excess fluid to reduce your blood pressure.

The result of allvof these physiological miracles is that you pee, and pee, and pee again!

The other thing you notice is that it becomes perfecttly acceptable to do so and open water swimmers dont bat an ey...

By: Andrew Wallace | August 11, 2018

This post builds on our previous blog of how to repair small nicks and cuts in your wetsuit: how to repair major tears/rip in your beloved swim wetsuit.


There could be any number of reasons for your wetsuit ripping but it is normally because the wetsuit has been put under abnormal stress or is nearing it's end of life and the neoprone, stitching or nylon backing is degrading and this plus abnormal stress causes the suit to rip.

Repairing damaged wetsuits
A rip can happen on or off the seam

Category: Tips and Tricks 

Tags: wetsuit, repairs 

By: Andrew Wallace | August 11, 2018

OK, so it sounds a bit daft to write a blog on how to put on a wetsuit, but as a swim club we meet a lot of people who have actually never worn one before and proper swimming wetsuits are very fragile and as a result of an end up damaged very quickly if they're not put on in the correct way.


So after lot's of putting on and taking off wetsuits in all manner of weather and environments, here's how we suggest you do it!


Step 1
Roll the body downwards exposing the openings of the two legs and put your first leg in all the way to the bottom of the leg. Slowly move the foot into the leg and gently ease the neoprene over the ankle. Gently move the neoprene up from the ankle over the calves and up to the knees.

Step 2
Gently ease the wetsuit up the leg...

Category: Tips and Tricks 

Tags: wetsuit 

By: Andrew Wallace | July 20, 2018

If you've watched any videos of the latest, fastest growing endurance sport in Europe - swimrunning - then the chances are you have seen all of the participants with swim buoys and hand paddles.

Swimrun equipment
Hand paddles are a common swimrun accessory

Category: SwimRun 

Tags: swimrun, breca 

By: Andrew Wallace | July 20, 2018

Kit Review of Zone 3 Versa Swimrun Wetsuit

The Zone 3 Versa swimrun wetsuit is an entry-level swimrun wetsuit at a very affordable price of £169.

Swimrunngin gear review
Zone 3 Versa Westuit

By: Andrew Wallace | May 30, 2018

After a few weeks of swimrunning training, we are coming to the conclusion it is a brutal but awesome sport!


"Brutal" due to the distances and terrain and the constant switches between water and land. Just a 2 hour session leaves me feeling like I have gone a few rounds with Mike Tyson. But then I find myself looking forward to the next session right away.


"Awesome" as you are out in the wilds of nature the whole time. The highs you get from repeated trail runs and ocean swims are great. Just being in that environment is a great feeling.


Both John and I have military experience. We were immediately struck with how similar the training is to military training: Relentless, repetitive, fall over/pick yourself up, keep going,...

Category: SwimRun 

Tags: swimrun, tabbing 

By: Andrew Wallace | May 21, 2018

Swimrun is a new sport and thus much of the kit is still 'new' and rather limited in terms of choice on the market.


Swimrun events take place in wilderness areas with very little in the way of rules and regulations, so too is the kit pretty much up to you to manage and master, often by experimentation.


Basic rules are:


  • You need to use a wetsuit.
  • The running segments obviously require trainer shoes, style is totally up to you.
  • You don't need to swim in shoes, most do, but you could tow them in a swim tow.
  • You need to carry a whistle and have this at the start and end of the event.
  • Some events require a compass/maps depending on how far/off grid they are.
  • You need to carry a reusable water bottle and have this at the start and end of the event.
  • You c...

Category: Kit Reviews 

Tags: swimrun, kit 

By: Andrew Wallace | May 17, 2018

Swim run transitions are not like triathlon transitions as you swim and run in the same gear, then repeat that over and over again. Distances vary but are usually upwards of 40km+.


In swimrun you carry everything with you, like gels, water etc. Here we are experimenting with the transitions, using a pull buoy (which we have since decided to scrap). You can also use hand paddles and even fins. You can use a floating tow bag or use the pockets in yo...ur swimrun wetsuit.


Here we are going from a run into a swim...

Category: SwimRun 

Tags: swimrun 

By: Andrew Wallace | May 15, 2018

We've decided to take on a new endurance sport this year called swim running.

And we've jumped in at the deep end and have gone for one of the toughest events on the calendar, the Breca Gower, which is a beast of a course consisting of over 42km of trail running and sea swimming in one continuous race.

Category: SwimRun 

Tags: swimrun 

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