Sat 9th & Sun 10th Feb

The competitive open water swimming bug bit Chad Ho 13 years ago, and the unpredictability of the sport is what he loves most! “It’s a mysterious sport,” he explained. “Not knowing what the outcome will be gives me an extra adrenaline rush.” We caught up with Chad and...

Another successful aQuelle Midmar Mile done and dusted.

The 2018 aQuellé Midmar Mile, which took place on 10 and 11 February, saw some 13 000 swimmers take to the waters of Midmar Dam. As always, the excitement was palpable and a safe, enjoyable swim was had by all. Saturday morning saw temperatures north of 30 degrees,...

aQuellé Midmar Mile

3 days 15 hours ago

Can you believe that 2019 will be the 46th aQuellé Midmar Mile? We're looking forward to nail-biting competitive action, a great swim for everybody and awesome camaraderie. Get your entry in and get excited!

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aQuellé Midmar Mile

4 days 6 hours ago

We're happy to provide expert advice from our own Race Director and SA Swimming Team Head Coach, and 2 x Midmar Mile winner Wayne Riddin - a sample swimming session for three different levels of swimmer:

SESSION 1:LEVEL 3:

Swim 1 x 400m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 100m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 300m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Swim 8 x 50m Freestyle at a faster pace than the 100m swims above, RI: 45sec
Swim 1 x 200m Freestyle at a relaxed pace. RI: 60 seconds.
Swim 4 x 25m Freestyle fast. RI: 30sec.
Swim 1 x 100m of another stroke easy to loosen.

TOTAL: 1900m

LEVEL 2:

Swim 1 x 200m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 50m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 100m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Swim 8 x 25m Freestyle at a faster pace than the 50m swims above, RI: 45sec
Swim 1 x 100m Freestyle at a relaxed pace.

TOTAL: 800m

LEVEL 1:

Swim 1 x 100m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 25m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 100m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Kick 4 x 25m Freestyle. RI: 45sec
Swim 1 x 100m Freestyle at a relaxed pace.

TOTAL: 500m

26 9

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Kristen Castle you ready for this lol

4 days 6 hours ago

Thanks

4 days 5 hours ago

Ramlan Luchmon

4 days 5 hours ago

Annaline Clothier

4 days 5 hours ago

comment on facebook

aQuellé Midmar Mile

3 days 15 hours ago

Can you believe that 2019 will be the 46th aQuellé Midmar Mile? We're looking forward to nail-biting competitive action, a great swim for everybody and awesome camaraderie. Get your entry in and get excited!

Read full story Share

aQuellé Midmar Mile

4 days 6 hours ago

We're happy to provide expert advice from our own Race Director and SA Swimming Team Head Coach, and 2 x Midmar Mile winner Wayne Riddin - a sample swimming session for three different levels of swimmer:

SESSION 1:LEVEL 3:

Swim 1 x 400m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 100m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 300m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Swim 8 x 50m Freestyle at a faster pace than the 100m swims above, RI: 45sec
Swim 1 x 200m Freestyle at a relaxed pace. RI: 60 seconds.
Swim 4 x 25m Freestyle fast. RI: 30sec.
Swim 1 x 100m of another stroke easy to loosen.

TOTAL: 1900m

LEVEL 2:

Swim 1 x 200m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 50m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 100m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Swim 8 x 25m Freestyle at a faster pace than the 50m swims above, RI: 45sec
Swim 1 x 100m Freestyle at a relaxed pace.

TOTAL: 800m

LEVEL 1:

Swim 1 x 100m Freestyle at relaxed pace. Rest 60sec after 400m.
Swim 4 x 25m Freestyle at a faster pace with 60 sec rest intervals (RI)
Swim 1 x 100m Freestyle at a relaxed pace (like the warmup pace) RI: 60sec
Kick 4 x 25m Freestyle. RI: 45sec
Swim 1 x 100m Freestyle at a relaxed pace.

TOTAL: 500m

26 9

Read full story Share

Kristen Castle you ready for this lol

4 days 6 hours ago

Thanks

4 days 5 hours ago

Ramlan Luchmon

4 days 5 hours ago

Annaline Clothier

4 days 5 hours ago

comment on facebook

The countdown has begun!

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