What you say about RKC

"made up with the result"

I am absolutely made up with the result. Things just seemed to go OK Thanks so much for the plans & schedules - despite my mid season loss of faith, it clearly worked exactly as it was supposed to

Erika Henson - IronMan UK Success


Latest from the blog

Moving forward in 2016 !! Open water swimming and Triathlon event at Thorpe, Sandhurst and London's Royal Docks. New events, more coaching courses, greater access to the water! Looking forward to living the dream with everyone!
Read more and comment in the blog...

Group OWS Course - Level 2

All Courses start promptly at NOWCA Thorpe Swimming Lake at 6.45am and Finish 8.15am approx.

Level II (intermediate)

For anyone who has attended level 1 or who has raced in open water and wants further progressive coaching.

This session will last for approximately 90 minutes including theory followed by a practical session with coaches. Please arrive promptly with your wetsuit on (there is wetsuit sales/hire available - but leave plenty of time to do this).

The theory will cover basics as outlined below as well as giving you time to get into groups depending on your level of ability.
(Don't forget to fill in the 'Competence Chart' to gauge your ability and email it to RKC)

Theory - (brief level one overview)

  • Introduction of coaching personnel / SwimBikeRun
  • Goal of this session and the other levels available
  • What's happening next at this lake, Availability of swim times and upcoming events
  • Choosing a wetsuit, Stop chafing , Wetsuit fit & T1 if relevent
  • Swim Caps & buoy story, Choosing the right goggles
  • Panic & Fears - relax, relax, relax - diaphragmatic breathing, activate
  • Parasympathetic nervous system = 10th cranial nerve to calm and relax - practice 
  • Sighting, Swimming & breathing to sight etc
  • Safe Water. Entering the water -pontoon, deep water, beach
  • Drafting & swimming in the melee: Bernie story, Turns


1. Practice of these techniques twice round the inner area (Stay in your group)

  •  Partner up
  • Wetsuit fit / apply anti chaffing
  •  Fit of your goggles / caps
  • Entry to the water - walk or step/jump / dive Starts - deep water / pontoon / jetty
  • Breathing - parasympathetic stationary and moving (25 metres only till later)
  • Sighting from the bank/jetty/ in the water
  • Drafting / close proximity swimming with your partner
  • Turns
  • Transitions T1 (if applicable)

If you are now confident you will move on to:

2. Swim sighting test - A to B (go depending on your team leader)

3. Pack Swimming in your group, close proximity swimming

4. Individual 100, 200, 400 Time Trial (choose your distance)

5. T1 training


Please ensure all attendees complete the following two forms and bring it with you on the day. Failiure to do so may mean you cannot swim or delay the start!


Product reviews

RKC is the online space of ex British triathlon Champion Rick Kiddle who competed as an elite athlete worldwide. He has used this combination of 20 years competition experience along with 15 years coaching knowledge to bring you innovative training programmes and products that will help novice and elite athletes to train and race for the results they seek.