Swim Workout for Friday Dec 16th

Swim Workout for Friday Dec 16th:

Warmup: 10 x 50 (10 sec R )

DPS: 4 x 25 @ 1:00

Drill: 4 x 100 1-arm fr

Set #1 (pull option on this set): 50/100/150/200/150/100/50 (10 sec R) Do 2nd half of set faster than first half (i.e. your last 50 is faster than your first one, same thing for the 100s...)

Pace Set: 10 x 50 @ pace time

Cool: 100 kick/ 100 pull/ 100 swom (10 sec R)

Distance: 2600 m.

Swim Workout from Dec 9th, 2011

Swim Workout from Dec 9th, 2011:

Warmup: 200,

2 x 100

4 x 50 (10 sec R after each)

DPS: 4 x 25 @ 45

Drill: 8 x 25 @ 45 head up fr

Main Set: 4 x 100 @ pace time

100 pull (10 sec R)

3 x 100 @ pace time

100 pull (10 sec R)

2 x 100 @ pace time

100 pull (10 sec R)

1 x 100 swim* *hard!

Pull Set: 4 x 100 pull (10 sec R)

Cool: 100 choice easy

Distance: 2600 m.

Swim Workout from Dec 2nd, 2011

Swim Workout from Dec 2nd, 2011:

Warmup: 200, 150, 100, 50 swim (10 R after each) Increase speed as distances decrease.

DPS: 6 x 25 @ 45

Pyramid: 25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 (10 R after each)

Cool: 250 choice easy

Distance: 2250 m.

Saturday am run Dec 17

Anybody interested, please meet at the entrance to the Annex Park at 9:30 am.  Lori K will be your co-ordinator, so be nice to her.  :) 

Nicole

Run Saturday Dec 10

Anybody interested, please meet at 9:30 am at the Annex Park entrance again.

Nicole

Snow shoe December 6

Anybody interested?  7:00pm?  Please comment below so that I know who is interested.

Nicole

Saturday am Run

Anyone interested in Saturday Dec 3 please meet at the Annex Park Entrance at 9:30am.  See you then.

Nicole

thursday morning run

A noon run was originally scheduled for thursdays....how about 9:15 am for tomorrow instead?!
Anyone interested meet behind Extra Foods/Maiden lake in the morning..I'm thinking Old Stumpy and a loop of town.

Snow shoe Tuesday Nov 29

Anybody interested in snow shoeing tomorrow night?  Please meet at the entrance to Old Stumpy(by New Horizon housing) at 7:00.  Snow shoe up Sidewinder to the four corners and down Oh Dear out back to Old Stumpy and back to where you started.  I will not be joining you this week as I have other plans (wings and beer...tee hee!).  Enjoy yourselves and I'll join you next week. 


Nicole

Spin tonight 7:30. Don't forget to reserve your bike!!

Have A Great Season!

Hi everyone!

Just wanted to wish you all the best with training. I miss coaching the swimmers already, but you're in great hands with Marty, who taught me everything I know about swimming, including the idea that pain is just weakness leaving your body.

Hope to be huffing and puffing alongside you at some of the practices this year.

Cheers,

Heather

Swim Workout - Fri Nov 25, 2011

Warmup

2 x 100 (10 R)
4 x 50 (10 R)

DPS

8 x 25 @ 45

Drill

4 x 50 1-arm fr
1 x 100 3-3-3 drill (3 strokes left arm, 3 strokes right arm, 3 strokes full stroke, repeat)

Set #1

[50 scull (no rest), 100 pull (10R), 100 swim (10R)] x 4

Set #2

4 x 100 @ pace time (allowing for approximately 10 sec R going at a good clip)

Cool

(50 drill, 50 swim) x 2 (10 R)

Last week's swim workout (Fri Nov 18, 2011)

Warmup

25/50/75/100/75/50/25 (10 sec R)

DPS (distance per stroke, or stroke count drill)

8 x 25 @ 1:00

Drill Set

4 x 50 catch up free (10 R)

Set #1

200 swim (10 R after each distance)
50 pull / 150 swim
100 pull / 100 swim
150 pull / 50 swim
200 pull

Set #2

10 x 50 @ pace time

Cool Down

200 choice easy

Total: 2500 m

Group run saturday am

Anyone interested in a group run tomorrow am, please meet at 9:30 am at the entrance to Old Stumpy by the New Horizon houses. Remember to wear your studded shoes or yak tracks. We will try running up Old Stumpy and out Coal Discovery to a half way point and running back to our starting point. We could meet for coffee afterwards at Mug Shots if people are interested. I have posted on the Fernie Trail Running group (Facebook) to see if other Fernie runners are interested in joining us.
See you then,

Nicole

Friday am swim

See you at 6:30! I am certain that Marty has another fun filled workout for us.

Anyone interested in a Saturday am run?

Don't forget to sign up for Monday night spin if you are interested.

Nicole

Tuesday evening snow shoe

Due to the power outage and the inclement weather (rainfall warning :( we will not be snow shoeing tonight. Check the blog next Tuesday for our new time and place to meet . It seemed that 7pm was a more reasonable time to meet, so that will be our usual time.

Nicole

FEAT Spin Class Nov 28, 2011-Jan 2012

Here are the links to reserve your bike for spin classes from Nov 28, 2011 to January 30, 2012
To open them, highlight the link, right click and Open Link in New Tab

Monday November 28, 2011
http://www.doodle.com/py294rgih4qy367n

Monday December 5, 2011
http://www.doodle.com/c8wcftz7yaahav29

Monday December 12, 2011
http://www.doodle.com/pwzcqiqgp5npw42e

Monday December 19, 2011
http://www.doodle.com/km2c7tftng59dxr8

Monday January 2, 2012
http://www.doodle.com/nzcbk5b5kfcuxkqw

Monday January 9, 2012
http://www.doodle.com/a2iqmw7tegnm48kq

Monday January 16, 2012
http://www.doodle.com/3r3eeyhupt56vscx

Monday January 23, 2012
http://www.doodle.com/c5i8p6fvgvzdmsyv

Monday January 30, 2012
http://www.doodle.com/ene6vqnheqaft8iw

Swim Workout May 13, 2011

UPCOMING EVENTS

• FEAT Mock Triathlon Friday May 20, 6:30am, rain or shine. Cath Liversidge to give a 10min talk on transitions before the race.
• Multisport Smorgasbord Sunday May 22 at Surveyor's Lake, 10:30am. Cath will be hosting these from time to time, and invites you to swim and/or bike and/or run with a group of other like-minded sickos.
• Elkford Triathlon, June 5, 2011
• Wasa Lake Triathlon, June 11, 2011

AND NOW FOR THE SWIM WORKOUT...

Warmup
50fr/50K/50p/50dr (10sec rest between 50s)
drill should be the "chest down" drill

Main
4 x 400m with travelling fast 100m (i.e. on the first 400, the first 100 is fast, rest med, etc.)
10sec rest between 400s
4 x Hungarian (25Kfast/25fr fast/25fr ez, no rest - the ez free is your rest!)

Cooldown
100 not fr

Total: 2200m

Swim Workout May 6, 2011

One mother of a workout for Mother's Day

Warmup
4 x 100 fr with travelling fast 25m
2 x 100 breathe 1-3-5-7
(10 sec rest btw 100s)

50fr fast - time 1
1min rest
50 fr fast - time 2

Main
10 x 100m on (time 1 + time 2 + 10sec) with fins
100 not fr

Cooldown
10 x 25m on :45 golf
100 not fr

Total: 2150m

***Mock race is in 2 weeks, May 20, 2011***

Swim Workout April 29, 2010

We celebrated the royal wedding by... swimming.

***MOCK RACES***
Friday May 20th at Fernie Aquatic Centre 6:30am (Cath Liversidge to give a short talk on transitions before the race)
Sunday May 22nd 10:30am at Surveyor's Lake. Dress for whatever weather Ma Nature throws at us.

Warmup
3 x 100 as: 50 chest dip/50fr
300 drafting

Main
1500 as: 500/400/300/200/100, slow to fast, with 15 seconds rest between intervals
100 not free

Relays (with guest star Cath Liversidge)

Cooldown
minimum of 100 choice

Swim Workout April 15, 2011

Quote of the Day (courtesy of Lori K): "I don't think I swam the whole distance, because that didn't feel very hard at all."

Warmup:
4 x 100 as:
1. not fr
2. catch-up with board
3. fast btw flags-wall
4. build effort

Main:
5 x 300m with 15 sec rest
go 5 sec faster per 300m each time

200 not fr

Cooldown:
3 x 100 finger drag + stroke count
1. free
2. pull
3. free

Total: 2400
Triathletes: email me if you want your split times for your 300s

Swim Workout April 8, 2011

This is the 2nd of 3 workouts that will be big volume. After this training cycle, we'll be focusing more on race prep, speed and pacing.

Warmup
4 x 100 as:
1. 25a/50fr/25a
2. 50b/50fr
3. 25fr/50c/25fr
4. 50fr/50d
where a, b, c, d are all choice, but make 4 different choices (e.g. kick, drill, backstroke, etc.)

Main
4 x 100 on 1:45/2:00/2:15
2 x 100ez
4 x 100 on 1:40/1:55/2:10
2 x 100ez
4 x 100 on 1;50/2:05/2:20

Cooldown
10 x 25 golf
100 not free
50K

Total: 2400m

Fernie Kids Triathlon Sep 10th 2011

This is the date for the inaugral Fernie KIDS Triathlon being organised by the club and Pepper Couelle-Sterling.

We will be creating a dedicated website soon but please mark the date in your diaries as we will be needing around 40 volunteers to get this Tri BC-sanctioned event going.

It is the Saturday on the same weekend as the Tears and Gears race and so there will be a race for all the family!!

Brief Overview....
Age groups from under 5s, 6-7, 8-9, 10-11, 12-14, 15-16.

• Pool Swim from one length to 20 lengths.
• Run route (from 100 metres to 3.5km along the Coal discovery trail)
• Bike (from 300metres to 10km) up Coal Creek (mountain bikes only).

Please email john@impronta.ca or Scott Dressler (Race Director): Scott.Dressler@teck.com if you wish to know more or volunteer.

Regards
John

Spin Classes April 2011

Spin April 4th 7.30 pm

http://doodle.com/9kzmwivwm75ummac

Spin Wed 6th Apr 7.30pm

http://doodle.com/ana7bxms97f2gwrg

Spin Mon 11th Apr 7.30 pm

http://doodle.com/kf6vtwmh3pdx4zfh

Spin Wed 13th Apr 7.30pm"

http://doodle.com/twenb8c7q9pkpwdz

Spin Mon 18th Apr 7.30pm"

http://doodle.com/f67q3xpvwfmd3qzw

Spin Wed 20th Apr 7.30pm"

http://doodle.com/r5iv8qpkii9rw5pm

"Spin Mon 25th Apr 7.30"

http://doodle.com/58qtv6dprne9q4r3

"Spin Wed 27th Apr 7.30pm"

http://doodle.com/gdpfq7viid8bhqkr

Pity the Fool, April 1 2011

Not Hard, Just Long...
If I'm not mistaken, today's workout is the longest yet in FEAT history. For their efforts, swimmers today got a Tim Horton's danish (that, and the fact that I didn't bake the cake promised from last week).

Warmup
100 choice

Pre-Set
4 x 75 Hungarian (25K fast/25fr fast/25fr ez)

Main
3 x 300 as:
1. 1st 100 fast, remainder med
2. 2nd 100 " "
3. 3rd 100 " "

4 x 200 as:
1. 1st 50 hard, remainder med
2. 2nd 50 " "
3. 3rd 50 " "
4. 4th 50 " "

4 x 100 as:
1. 1st 25 hard, remainder ez
2. 2nd " "
3. 3rd " "
4. 4th " "

Cooldown
50 not free

Total: 2550m!!

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

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

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

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

Spin Classes Feb and March 2011

Mon 7^th Feb

http://www.doodle.com/dfxkfqr8ews6i8d5

Wed 9^th Feb

http://www.doodle.com/vynvp6ie4fpk7h6x

Mon 14^th Feb

http://www.doodle.com/b8h8hr9qw6kihwi5

Wed 16th Feb

http://www.doodle.com/59i4rtvtw3f2xqu9

Mon 21^st Feb

http://www.doodle.com/yvm5ag6bvmkdsh67

Wed 23^rd Feb

http://www.doodle.com/e9svrnhdn3vrwvgr

Mon 28^th Feb

http://www.doodle.com/vks62wtgnbrv53gh

Wed 2^nd Mar

http://www.doodle.com/za36n776tmpbfmn8

Mon 7^th Mar

http://www.doodle.com/wexhg92q8zvx6na8

Wed 9^th Mar

http://www.doodle.com/qfae6mc4v2zgywsd

Mon 14^th Mar

http://www.doodle.com/encz2y4ciezx9ewg

Wed 16^th Mar

http://www.doodle.com/r7r64dd52b5iucvc

Mon 21^st Mar

http://www.doodle.com/vaqxvk82ggqns4ea

Wed 23^rd Mar

http://www.doodle.com/nd784cd9suqtundu

Mon 28^th Mar

http://www.doodle.com/tvt6aeqm37k2p5sm

Wed 30^Th Mar

http://www.doodle.com/gw49tdaccvynvgg4

Swim Workout Feb 4, 2011 - Med

Next week, in lieu of an otherwise hard practise, I will be videotaping. Outrageous swimwear welcome.

Warmup:
300pull
200drill (choice)
100fr

Stroke Count:
10 x 25m on :45 - note stroke count + time
decrease your score each 25, just like golf

Main:
5 x 100m on 1:30/1:45/2:00 (race pace + rest)
2 x 100m ez (optional pull)
5 x 100m on 1:45/2:00/2:15 (fast + more rest)

Cooldown:
75 not fr/50pull/25scull

Total: 2200m

Swim Workout Jan 28, 2011 - EZ

Some of you might argue that it wasn't all that easy... I'll concede that I'm still working out the kinks on the split times. :)

Warmup:
3 x 100 as:
1. 75 finger drag/25fr
2. 75 catch-up/25fr
3. 75 fists/25fr

Stroke Count:
10 x 25fr on :45
count your strokes and note your time
add (strokes + time) to get a TOTAL NUMBER
aim to decrease the TOTAL NUMBER over the 10 reps

Distance/Pacing:
1500m as:
500fr (optional pull) ez + 10sec rest
400build (optional pull) + 10 sec rest
300 on 4:50/5:15/5:30 (you may want to increase the interval time by 10sec)
200 on 3:10/3:20/3:30
100 FAST

Cooldown:
100 not free
50 choice

Total: 2200m

January 21, 2010 Workout

There are 20 weeks until the Wasa Triathlon. I am now starting to periodize our swim training a bit, with weeks either being recovery, moderate or hard. Today was considered hard.

Next week at swimming I will be handing out coaching/training needs surveys. If you know you'd like to have one but won't be at swimming please contact me to make arrangements. Thanks!

Warmup
3 x 100 as 50fr/50choice

Pacing
100m fr - this is T

4 x 100fr on (T+10sec) **Notice how much of a bullet you felt like on that 1st 100! Remember this when you want to go out super fast at the beginning of a race!

100 not fr

Distance - Brain Workout
1000m at your own pace

Cooldown
100 choice
relay: 50br/50k/50scull/50 1arm free

Total: 2050m

Times for 1000m:
Brendan 15:43 Kerri 17:07
Todd 17:58 Paul 18:13
John 18:37 Dann 19:10
Laurie 19:53 Nicole 20:15