Archive for July, 2011

Recovery Swim

This is a great workout for those days when you need the get the blood moving through the muscles after a tough series of workouts. Recovery swim 2500 yds. but nothing is all out challenging! Nice way to get in a few yards and have fun at the same time!!

The distance will not be right..just a guess based on time!

Main Set:

10 x 5:00 in the following order:

#1 warm up easy stretch out your stroke…5 min’
#2 Drill for 5:00, catch up, fist, zipper keep repeating for 5:00
#3 Using fins…kick for 5:00
#4 5 x 50 sprint hard on 1:00
#5 Kick WITHOUT fins
#6 5:00 straight swim, every 3rd length, all out speed
#7 5:00 swim with Paddles
#8 5:00 swim with pull buoy only
#9 5:00 swim continuous (how many lengths
#10 5:00 all out fast..should have more lengths than #9

:30 sec. recovery between each of the 10 sets…

C/D 100 easy

Tri Campers Reign over Local Tri

Amy, Alan, Yongmin, Shelia, Julie, Matt, Barbara, Kevin are my spotlights this week. After a grueling 3 days of training including 14,000 feet of climbing and up to 23 miles of running these athletes participated in Tri the Mountains Triathlon July 24th!

On tired legs, they clean up! Racing strong and having a great time!

Strip Poker for the Pool

This is one of Laura’s favorite swim workouts! It’s one of the best workouts!

W/U
400 long stroke, easy swimming…
Main set:
10 x 50 fast turnover! :10 rest
100 e-z swim
12 x 25…Fast…on :30 :05 rest

Now for all your swim toys… Strip Poker Swim Fun

800 swim…
First 200, swim with fins, paddles, and pull buoys..
2nd 200..swim with pull buoy and paddles..
3rd 200 swim with just paddles..
4th 200 (no more toys)…all out 200!

C/D
300 easy!

Hard Fought For Finish!

Congratulations to Yongmin Sheng who finished Muncie 70.3 with a smile.

It was an incredible finish as he struggles with high sodium loss and he swam/biked/ran without cramping! Bring on IM MOO!!