Website of the week Feb 27

Hi all, looks like I was lucky to miss that last swim workout. No this is not Heather, this is Brendan. Heather is kindly sharing her post name, because we can not seem to get the hang of new users. Anyways I am in Hawaii at the moment, narrowly missing an uneventful tsunami.
Anyway the reason I am posting, is to share some websites hat I have found from numerous sources and my plan is to have a website of the week relating to triathlon or other endurance events. Hope you find them interesting and useful.
Website of the week Feb 27: www.beginnertriathlete.com

Swim Workout - February 26, 2010

Warmup:
100 pull, 100 drill

Giant Conditioning Pyramid:
100 free, breathe every 3 strokes
10 pushups from underwater to hips on deck
200 free, build by 50
10 crunches, calves on deck
300 as: 4 x 75 Hungarian (25 kick fast/25 swim fast/25 swim ez)
10 v-sits, holding onto starting block, feet facing into the pool
400 as: stroke count the first 25 of each 100, trying to keep them equal
10 chinups, holding onto starting block, body in water
300 as: 4 x 75 Hungarian
10 v-sits
200 build
10 crunches
100 breathe every 3
10 pushups

Cooldown:
100 not free
50 drill/50free

Total: 2000m

Swim Workout - February 19, 2010

Remember to breathe out starting immediately when your face enters the water. That way, you are not holding your breath and causing extra stress/tension, nor are you using your precious breathing time to both finish breathing out and take another breath in.

Warmup:(pullbuoy at other end)

200 free, 25K
150 pull, 25K
100 drill, 25K
50 head-up free, 25K

Timed Set - aim for the smallest difference between 200 times
3 x (200 swim for time, 50 not free)

Drafting:
400m drafting

Cooldown:
100 pull, 100 drill
stretch pecs, lats and biceps
Total: 1950m

Times:
Brendan - 2:46/2:50/2:57
Paul - 3:27/3:31/3:34
John - 3:29/3:33/3:35 **winner for most consistent splits!
Nicole - 3:26/3:34/3:37
Laurie - 3:22/3:33/3:33

15 Minute Timed Swim Results Feb 13

Brendan: 950m
Sarah: 850m
John: 850
Kerri H: 850
Dan: 775
Laurie: 800
Nicole: 800
Paul: 850
Todd: 700

Yay you! Longest practice yet!

Swim Workout, February 13, 2010
(a nice way to get in touch with your heart before Valentine's Day ;) )
Warmup (put a pullbuoy at the other end of the pool for yourself):
25K
50 as: 25K-25fr
75: 25p-25K-25fr
100: 25p-25K-25fr-25dr
100 free
75: 25dr-25p-25fr
50: 25p-25-fr
25fr

Main: 15min timed swim
100 not free

Feelin' the Heart Set:
3 x (50 fast/50fast/50ez freestyle) each 50 on 1:00/1:10
3 x (50 fast/50ez/50ez freestyle) each 50 on 1:00/1:10

150 not free cooldown

Swim Workout February 5, 2010
**emphasis on rolling bellybutton side to side during freestyle and getting the shoulder of your catch arm up to your ear**
Warmup:
100 single arm, 50 free
100 catch-up, 50 free

Main (10 sec rest unless otherwise noted):
400 free, build (1st 100 slower, last 100 fastest)
50 free, sight every 10 strokes
200 free, accelerate between flags-wall-flags
50 sight
3 x 100 free on 1:50/2:00/2:10
50 sight
4 x 50 free on :50/1:00/1:05
50 sight
8 x 25 free on :30/:35/:40 **maintain same stroke count throughout!

Cooldown:
100 not free
100 drill
100 free
200m hot tub

Total: 2100m (not incl hot tub set)