FIVE GOLDEN WORKOUTS!

You'll notice I'm cranking it up a notch, which is good timing if you need to work off the effects of extra Christmas cheer. All the best in 2011 and see you on January 21!

WORKOUT #1
Warmup: 200 drill

Main:
(300ez/200fast, then rest 15 sec) x 3
***keep the time for all the 200s as equal as possible***
** ez can be done with pullbuoy or other toys as necessary, but fast swim is toys-free**

Cooldown: 200 not free
Total: 1900m

WORKOUT #2 AKA THE ALGEBRA WORKOUT
Warmup: 200p/100dr/50K
swim 100fr - take note of your time (known as T)

Main:
4 x 100m on T+15sec
50 not free
3 x 200m on (2T + 20sec)
50 not free
1 x 400m on (4T + 20sec)
50 not free

Cooldown: 200 choice
Total: 2200m

WORKOUT #3
Warmup: 3 x (50stroke count/50fr), 10 sec rest between 50/50s

Main #1:
10 x 50 on :45/1:00/1:15, aim to decrease stroke count from 1-10

Main #2:
3 x 100fr as 25 head-up/25 head-down x 2, 10 sec rest between 100s

Main #3: take 5 sec rest between 100s (the ez is supposed to be your rest)
100 fast/100 fast/100 ez x2
100 fast/100 ez/100ez x 1

Cooldown: 50K/50p/50dr
Total: 2150m

WORKOUT #4, STRAIGHT FROM EGYPT
50k
100fr, fast from flags-wall-flags
200fr build (slow-fast over the whole 200)
300 take note of time
400 reverse draft: back person sprints ahead on 1st 25 of every 50m
300 take note of time, trying to make it the same as 1st 300
200 reverse build (start fast, finish slow)
100 fr, fast from flags-wall-flags
50k

Cooldown: 100 not free/75 drill/50 fr/25k no board
Total: 1950

WORKOUT #5 - BRING YOUR OWN WATCH FOR THIS ONE AND GET SOME FINS FROM THE EQUIPMENT ROOM
Warmup:
100k/100p/100fr
50k/50p/50fr

Main: 10 minute timed swim - make note of how far you swam!
100 not free
swim the same distance with fins - make note of your time!

optional: laugh at the comparison between fins and no fins

Cooldown: 100p/50fr-50p/100f (up this to a 200m progression if time and energy allow)
Total: approx 1950 (allowing for a 600m swim in 10min)

December 17 2010 Swim Workout
8 days of Christmas...

100 choice loose
2 x 50 stroke count
3 x 100 as 50P/50fr
4 minute timed swim
5 x 50 draft
6 x 75 Hungarian (25Kfast/25fr fast/25fr ez) with
7 poolside situps after each Hungarian
8 x 25m breathing every 1/3/5/7 strokes x2

Followed by fun relays!

May your days be merry and bright! See you all in January.

Dec 10 2010 Swim Workout

Ahh, back in the blogging saddle. Sorry for being such a deadbeat; it took me quite some time to unearth my username and password.

**I will be away from Dec 21-Jan 20 but in the meantime I'll post enough workouts to keep you busy at least one day per week.**

WARMUP
50m fr - count strokes
50 finger drag/50 catch-up/50 fists/50 over kick
50m fr - re-count strokes

MAIN #1
n workout
swim 50m on 1:05
the next time, leave on 1:06, but be back by 1:05 later
the following time, leave on 1:07 but be back by 1:05 later
the following time, leave on 1:08 but be back by 1:05 later
and so forth
(i.e., you get progressively less time to swim your 50 and be back by 1:05)
repeat until you're not back by 1:05

MAIN #2
starting from blocks
50fast/50fast/50ez
50fast/50ez/50ez

MAIN #3 (we didn't actually do this at practice)
reverse draft - last person sprints ahead of pack on 2nd 25 of each 50m until everyone has had a turn

COOL:
same as warmup; try to better your stroke count

TI Swim Course

I participated in the Total Immersion swim clinic this weekend. I found it very interesting. When asked at the end of the last session on Sunday if I felt I gained anything, I replied with a concerned face that I had actually lost something: about 13 strokes (over 25m). My speed was the same - about 30 seconds. Time will tell if I can cement these gains and be able to actually speed up a little, but I think there was a lot of food for thought. I am confident that this technique will help me swim more relaxed.

Grant Molyneux is one of 3 people in Canada certified to teach TI. He also does run clinics based on a 'technique' called "Chi Running" and is the author of the book Effortless Exercise. His profession is as a coach and he has many long distance or "skype" clients, as he calls them. If there is enough interest he would come back to do the swim clinic and/or a run clinic.

If you think you might be keen, let me know and I can either give you his info or arrange for him to come down.

Spin Classes December and January 7.30pm

Please follow the links to book your seat. Remember all classes start at 7.30 pm.

Spin Class Wed 8th Dec

http://doodle.com/2puu7zqgtcstmkwv

Spin Class Wed Mon 13th Dec
http://doodle.com/earkez9wyqx2h765

Spin Class Wed 15th Dec

http://doodle.com/tdu8g5689mzkeb9g

Spin Class Mon 20th Dec

http://doodle.com/iwta3feqbh7evuch

Spin Class Wed 22nd Dec

http://doodle.com/kbh2kni9q7map6cd

Spin Class Mon 3rd Jan

http://doodle.com/q4tu7p9e8hcxgeyy

Spin Class Wed 5th Jan

http://doodle.com/zy2qb953s9x62mxy

Spin Class Mon 10th Jan

http://doodle.com/k68ggz9zzvt2rrdm

Spin Class Wed 12th Jan

http://doodle.com/cbvt2ddbum382bkq

Spin Class Mon 17th Jan

http://doodle.com/vfswqm7an83p3eeq

Spin Class Wed 19th Jan

http://doodle.com/vpnhrq8e3u6bmshy

Spin Class Mon 24th Jan

http://doodle.com/zix6mchb5h92cvnw

Spin Class Wed 26th Jan

http://doodle.com/ccrxzwg8d2w4mek6

Spin Class Mon 31st Jan

http://doodle.com/7ef2usy2bev7utrz