FEAT Racing Club, Fernie BC

Friday, March 11, 2011

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**

Sunday, March 6, 2011

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

Sunday, February 27, 2011

Swim Workout Feb 25, 2011

(at 6:30 in the morning I'd rather be swimming than working; hope you all had a good one!)
Warmup:
10x25fr on :45 - decrease (stroke count + time)

Pre-Set:
800m drafting **also, look up every 10 strokes

Main:
400m build - note your time
10 sec rest ONLY
400m - swim this in less time than 400m build

Cooldown:
200 not free (mix it up if you like)
100m free drill as: swim 3 strokes, then pause on one side to kick for 6 beats, repeat.

Total: 2150m

Friday, February 18, 2011

Swim Workout Feb 18, 2011

Technique: Keeping stable between shoulders and hips; getting onto your side

Warmup:
50K with board - 3/5 beats per side; 50fr
50 catch-up with board and pull buoy; 50fr
50 catch-up with board and kicking 3/5 beats per side; 50fr

Main:
10 x 100fr on 1:30/1:45/2:00 with fins
5 x 100fr on 1:45/2:00/2:15 no fins

Recovery:
50 not free #1
50 not free #2

Drill:
kickboard under tummy
hug one arm around underside of kickboard; roll onto that side as you raise the opposite arm, buttock and heel
repeat on other side
- -> the idea is to get comfortable with going right onto your side and evaluating whether you're balanced <- -

Total: 2000m

Friday, February 11, 2011

February 11 Swim Workout - Video

Thanks to Holly for the camera and all who came out. Let's set up a time to review the footage!

Warmup:
10 x 25m "golf" on :45 (add stroke count + time, aim to decrease score each 25)

Main:
400 ez - note time
100 not free
400 build - note time
100 not free
400 at race pace for 1500m - note time
100 not free
(compare your times for 400m; notice that possibly what felt easy in the first 400 is not that different from the last one that felt hard!)

Relay:
4 x 50m as: scull, head-up free, kick, pull

Cooldown:
do the other 3 x 50 that you did not do in relay

Total: 2000m