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

Website of the Week - April 22

More triathlon specific info.
www.tritopics.com

April 16 Swim Workout

Deprogramming Bad Habits and Practising 3-Beat Kicking

Does the mention of the 3-beat kick make you scratch your head? Check out
http://www.swimsmooth.com
to see Mr. Smooth and his 3-beat kick. Click on the intermediate tab to learn even more about using your kick to help, rather than hinder, your body roll.

Thanks to Nicole Bush for unearthing this cyber gem!

The Workout:
Warmup
3 beat kick (3BT) holding onto pool edge
3BT + arm holding onto pool edge

Pre-Set
4 x 50m 3BT with kickboard
4 x (50m 3BT single arm (hold board); 50m pull with very small 3BT from knees-ankles; 50m swim)

Main Set:
4 x 200m fr with travelling fast 50m (10 sec rest btw 200s)

Drill Set:
50 3BT single arm (hold board); 50 pull with small 3BT; 50 swim

Post-Set:
4 x 75 Hungarian (25 kick fast, 25 swim fast, 25 swim ez) (10 sec rest btw)

Cooldown:
100 not free

Total: 2150m

Elkford Children's Triathlon

JULY 4!
375m swim/5km bike/2.5km run

contact info: Garity Stanley: (250) 865-4304
Marg Bissonette: (250) 865-4303
email: elkfordtri@hotmail.com

a cool new event for the valley!

Website of the Week - April 14

Well it's that time of the year to get the bike off the wind trainer and get it on the road or trails, the following is a great site for getting your bike ready or just doing some fixes on your bike without having to take it to Ian (straight Line ) for minor work. Just scroll over the bike part that might be needing work.
www.parktool.com/repair/