Swim Workout March 25, 2011

Let Them Eat Cake...
I promised a piece of chocolate cake at practice to the person who was able to keep their distances the most even in the two 10min swims of this practice. Turns out that pretty much everyone present managed to pull that off. So I ate the piece of cake and will bake a whole one for the swimmers instead.

Warmup
6 x 50 as: 1. finger drag STRETCH 2. paddles 3. free 4. extra wide catch 5. kick 6bts every 3 str
6. build

Main
10min swim - note distance
100 not fr
2 x 100 breathe every 3 str
10 x 25 golf, breathing every 3 str
10min swim

Cooldown
100 not fr
100 kick
100 of favourite from warmup

Total: approx 2100m, allowing for 500m swim in each 10min section

Swim Workout March 18, 2011

They should think about refilling the pool with coffee...
There are some loose tiles in the pool and the talk is that it'll have to be emptied for the Aquatic Centre to re-do the tiling. Maybe if they filled the pool back up with coffee, the smell of it would bring out the superhero in all of us...

Warmup
50 shoulder-to-ear/50fr x 2
2 x 100 with 10 pull ups each visit to deep end

Main
10 x 100fr on 1:45/1:55/2:05/2:10/2:30
100 not fr
400 drafting

Cooldown
10 x 25 golf on :45 or 1:00
100 kick on side

Total: 2250m

Swim Workout March 11, 2011

All Fired Up after Video Watching
Is watching yourself swim as bad as your coach listening to a recording of her own voice? At least all the swimmers have some technique drills they can work on...

Warmup:
200 dolphin kick with fins - 2 legged
200 dolphin kick alternating single leg (with fins)
100 flutter kick on side with fins
**ideal flutter kick should be an alternating single leg dolphin kick

Drill:
50 shoulder-to-ear/50fr x 2
50 flutter board hug + side roll (alternating) / 50fr
2 x 100 free with 10 pull ups each time you reach the deep end

Main:
800 free for time
100 not free

Times:
Brendan 12:19
Todd 13:06
Paul 13:35
Holly 14:48
Laurie 15:05

Cooldown:
10 x 25 on :45 descending (stroke count + time)

Total: 2150m
**Speak to Holly if you didn't see your swim video footage and would like to**

Fun Speed Training for the Whole Family

The Fernie Nordic Society is hosting a xc ski race on March 12th at the Fernie Golf Course. There are skate and classic options, as well as options to do 2K, 4K or 6K of racing. There's a children's race too, so it's promising to be a fun family event and a good way to get the diesel out of everyone's legs.

Cross country skiers and triathletes have a long, proud and fun association with each other, so consider supporting this cool event in its first year.

For more information, head here.

Swim Workout March 4, 2011

Reminder: Swim Video Viewing on Thursday March 10th at Dann and Nicole's!

Warmup:
(50 arm-to-opposite-hip drill/50fr) x 3

Main:
4 x 100fr on 1:55/2:10/2:25
100 not fr
3 x 100fr on 1:40/1:55/2:10
100 not fr
2 x 100fr on 1:30/1:45/2:00
100 not fr
100 ALL OUT!
100 not fr
50 ALL OUT!

Cooldown:
50 scull
100 kick
150 choice

Total: 2050m