We're Back! Website of the Week Nov 26, 2010

Hi all,
Well, we are back in the pool with Coach Heather. If you want to come and have a good workout in great social setting come and swim for an hour at 6:30 am every Friday morning.
As many of you have received an email from Scott on the Total Immersion Clinic in December, I thought I would make website of the week http://www.totalimmersion.net/
I have the DVD's and book on this style of swimming and utilize some of the techniques would be a great clinic to attend

Website of the Week - May 13

With our training getting amped up a bit with races in the near future, we find more nagging acute and even old chronic issues popping up. This weeks site is helpful in getting more insight:
http://www.sportsinjuryclinic.net/

NEXT PRACTICE - BYOB

(That's bring your own bike - we're going to do swim-bike transition practice and have a mini swim-bike-hot tub race)

Next week's swim will be the last coached practice, as I will likely be away on May 21, after which the pool will be closing. I will post some open water swim ideas for you to keep working out in local lakes as the racing season approaches.

For next week: bring your bike and bike gear and whatever you might need at your swim-bike transition. No wetsuits - chlorine is not good for them! If it's snowing like today, then bring stuff to bike in the snow. It won't be farther than 1-2km.

Now, for today's swim workout:
Warmup
3BT practice at wall OR 100 loose
3 x 50 as 25ez/25faster

Main Set - Giant Pyramid
100fr - time yourself and round up to next 5sec (this becomes benchmark TIME)
50K fast
200 on TIME x 2 + 10sec
50P mini 3BT
300 as 100head down/100head up/100 head down
50 underwater recovery
400 on TIME x 4 + 40sec
50K fast
300 as 2x(100fast/50ez)
50P mini 3BT
200 on TIME x 2 + 10sec
50 fists
100 TIME

Cooldown:
100 not free, 50 choice

Total: 2200/2300m

Website of the week - May 6

Hi all,
here is a great site about nutrition, i have always had a problem with calculating my base metabolic rate and what nuts, peanutbutter, pretzels, beer's caloric intake is. Here is a great site for figuring this out. also if you scroll down and on the right you will see a % daily needs calculator, play with this and you will find it interesting.
www.nutritiondata.com

April 30 Swim Workout

The Final Countdown (insert synth music here)
This was the last "swim for time" workout of the season. The Fernie pool will be closing after May 24 or thereabouts, which is a perfect time to switch to open water! The Sparwood pool will continue to be open during the Fernie pool closure, but be warned that the Sparwood pool is 20m, not 25, so it takes 5 lengths to swim 100m.

Warmup
4 x 100 (10 s.r. between) as:
1. free
2. pull (mini 3bt)
3. free - breathe every 3 strokes
4. free - look up every 10 strokes

6 x 50m on 1:00/1:10/1:20, descend time (go faster with each 50)

Main
Timed swim 15min
100 not free

Drafting
500m

Cooldown
50 scull + hot tub OR
50 scull/50 kick/50 not free

Total: 2150ish

Distances for 15min
Leah: 975
Dan: 800
John: 750
Todd: 725
Nicole: 700
Cara: 650

website of the week - April 29

Quite an interesting site for looking at the roots of triathlon.
www.triathlonhistory.com
p.s. Heather I won't be able to make swim practice tomorrow.

April 23 Swim Workout

100pull with 3BT
400fr descend each 100
50pull 3BT
400fr timed
50 not free
400fr timed - go faster than the last 400
50 not free
400 as 50ez/50fast
50pull with 3BT

50 dog paddle
25 free
50 fists
25 free
50 choice