Sorry for the website delays. I have finally been able to post on the blog without Heathers password. I am back from Hawaii and excited to get back to regular swim practices.
website of week is a traithlon calculator, very interesting for training purposes
Website of the Week: www.bx3.com/phil/tri/tricalc.asp
Tuesday, March 23, 2010
Coaching Clinic in Fruitvale (Trail) Coming Up!
For those folks interested:
TriBC Community Coaching Clinic
May 1 and 2, 2010
Location: Fruitvale, BC Selkirk College 900 Helena Street, Trail, BC exact room number tba.
the Triathlon Community Coaching Certification will be the minimum level of training acceptable for coaches of Triathlon clubs registered with TriBc as of 2011.
To register, go to the TriBc website, print out a form and send with your payment to TriBC
You must pre-register by April 23rd
Contact: Carol Corbett ccorbett@communityskillscentre.com
Website: www.tribc.org/coaching-development
Cost: $125
TriBC Community Coaching Clinic
May 1 and 2, 2010
Location: Fruitvale, BC Selkirk College 900 Helena Street, Trail, BC exact room number tba.
the Triathlon Community Coaching Certification will be the minimum level of training acceptable for coaches of Triathlon clubs registered with TriBc as of 2011.
To register, go to the TriBc website, print out a form and send with your payment to TriBC
You must pre-register by April 23rd
Contact: Carol Corbett ccorbett@communityskillscentre.com
Website: www.tribc.org/coaching-development
Cost: $125
Spin Classes End of March
Spin Class Wed 24th Mar
http://www.doodle.com/m6ufcihwu2nchn3t
Spin Class Mon 29th Mar
http://www.doodle.com/suzd87gmg3yabyhz
Spin Class Wed 31st Mar
Thursday, March 18, 2010
Swim Workout March 19, 2010
Filming Postponed by 1 week because I have to work Friday morning. Sorry for the inconvenience! You're on your own this Friday, but here's a workout:
Warmup:
4 x 100 as: 100 swim/100 kick/100 pull/100 swim ** go fast between flags and wall
Travelling Fast 50:
4 x 200m on 3:45/4:00/4:15 as: 1. 1st 50 fast, rest mod; 2. 50 mod, 50 fast, rest mod; and so on
100 not free
Stroke Count:
100m count strokes
4 x 100m on 1:45/2:00 as: maintain same stroke count, but try to get faster each 100
FFE/FEE Set:
9 x 50m on :45/1:00/1:15 as:
1. 50 fast/50fast/50ez
2. 50fast/50fast/50ez
3. 50fast/50ez/50ez
Cooldown:
150 not free
Total: 2300m
Warmup:
4 x 100 as: 100 swim/100 kick/100 pull/100 swim ** go fast between flags and wall
Travelling Fast 50:
4 x 200m on 3:45/4:00/4:15 as: 1. 1st 50 fast, rest mod; 2. 50 mod, 50 fast, rest mod; and so on
100 not free
Stroke Count:
100m count strokes
4 x 100m on 1:45/2:00 as: maintain same stroke count, but try to get faster each 100
FFE/FEE Set:
9 x 50m on :45/1:00/1:15 as:
1. 50 fast/50fast/50ez
2. 50fast/50fast/50ez
3. 50fast/50ez/50ez
Cooldown:
150 not free
Total: 2300m
Friday, March 12, 2010
Swim Workout March 12, 2010
This is a good aerobic base building workout. Sorry I forgot to post last week - I was heading out of town directly after practice.
REMINDER FOR NEXT WEEK: FILMING!!
I will be filming everyone's stroke and making comments on tape. I'll then arrange to have the playback either later that same morning at the pool or as part of another day's practice. Make sure you don't wear your worn-out, see-through suit. Makeup optional. Maybe we can do our own version of Hot Tub Time Machine.
Warmup:
100 drill: 3 front strokes/3 back strokes
200 swim
300 pull
Timed Set:
1000m for time
Fun Race Set (relay teams of 3):
1. 50m kick/50m scull/50m carry 10lb weight
2. 50m not free/50m head-up free/50m ankles together
3. 50m weight carry/50m not free/50m free
Cool Down:
200 pull
100 free
50 drill 3/3
Total: 2100m
REMINDER FOR NEXT WEEK: FILMING!!
I will be filming everyone's stroke and making comments on tape. I'll then arrange to have the playback either later that same morning at the pool or as part of another day's practice. Make sure you don't wear your worn-out, see-through suit. Makeup optional. Maybe we can do our own version of Hot Tub Time Machine.
Warmup:
100 drill: 3 front strokes/3 back strokes
200 swim
300 pull
Timed Set:
1000m for time
Fun Race Set (relay teams of 3):
1. 50m kick/50m scull/50m carry 10lb weight
2. 50m not free/50m head-up free/50m ankles together
3. 50m weight carry/50m not free/50m free
Cool Down:
200 pull
100 free
50 drill 3/3
Total: 2100m
Sunday, February 28, 2010
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
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
Friday, February 26, 2010
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
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
Subscribe to:
Posts (Atom)