As some of you were asking at the pool last night.
Here is the link to www.CanadianTriathletes.com where you can post anything and everything regarding club events/rides etc . . . use the PPMS section to organize group rides/runs or events.
PPMS Forum
Also, we will be meeting this week, and should have an update by friday as to how the start of the running and biking season will look.
I think it would be great for us to have some sort of social to initiate the start of our season. Not sure if anyone would be interested in organizing this?
Tuesday, April 28, 2009
Tuesday, April 7, 2009
Swimming update.
It was great to see all those eager face last night at the pool.
For those of you who missed practice, here is what went on.
Syd rambled on a bit about pool etiquette which can be important with lots of swimmers in the pool.
Athletes were introduced to some basic drills that will be used in many practices. Namely the kick (flutterboard), and Pull (pull buoys) drills. I will modify and suggest other drills as needed throughout the season.
The workout (short but sweet)
10min. w-up
Kick - 50 kick, 50 swim X 2
Pull - 50Pull, 50 swim X 2
M-set
mini-pyramid, on 10 sec. rest. (X 2)
25m
50m
50m
25m
C-down
This was an easy short workout (we want everyone back!)
Next Monday the pool will be closed so we will start back on the 20th.
I suggest that you all try and swim atleast 2times a week. Here are a couple of sample workouts you can do on your own. Feel free to add and subtract as necessary. A good goal is to try and be in the pool for about an hour each workout. At this point in the season the more time spent in the pool the better. Following a prescribed workout is better than just jumping in and swimming lengths as it gives a purpose to your workout, and you progress faster.
Workout 1 (Endurance)
w-up (200m)
Drills
Kick-50 kick-50 swim (x2)
Pull - 50 Pull - 50 swim (X2)
Main Set
50-100-150-100-50 (on 10 sec. rest)
5 x 50 on 5 sec rest (race pace 85%)
Cool Down
4 x 50 easy
Total: 1500m
You can make this workout longer by adding additional reps in the pyramid or on the 50's in the main set.
Workout 2 (Speed)
Warm-up
2x50
1x100
Main Set
12x25 (hard w. 15 sec. recovery)
10x50 (hard w. 20 sec. recovery)
Cool-down
1x100
2x50
Hope these help get you through the long hours in the pool. Feel free to ask me any Q's regarding this. It would be great if we could start posting in the forums on www.canadiantriathletes.com (there is a section just for us!). So that everyone can learn from each others questions.
See you in the pool!
Syd
For those of you who missed practice, here is what went on.
Syd rambled on a bit about pool etiquette which can be important with lots of swimmers in the pool.
Athletes were introduced to some basic drills that will be used in many practices. Namely the kick (flutterboard), and Pull (pull buoys) drills. I will modify and suggest other drills as needed throughout the season.
The workout (short but sweet)
10min. w-up
Kick - 50 kick, 50 swim X 2
Pull - 50Pull, 50 swim X 2
M-set
mini-pyramid, on 10 sec. rest. (X 2)
25m
50m
50m
25m
C-down
This was an easy short workout (we want everyone back!)
Next Monday the pool will be closed so we will start back on the 20th.
I suggest that you all try and swim atleast 2times a week. Here are a couple of sample workouts you can do on your own. Feel free to add and subtract as necessary. A good goal is to try and be in the pool for about an hour each workout. At this point in the season the more time spent in the pool the better. Following a prescribed workout is better than just jumping in and swimming lengths as it gives a purpose to your workout, and you progress faster.
Workout 1 (Endurance)
w-up (200m)
Drills
Kick-50 kick-50 swim (x2)
Pull - 50 Pull - 50 swim (X2)
Main Set
50-100-150-100-50 (on 10 sec. rest)
5 x 50 on 5 sec rest (race pace 85%)
Cool Down
4 x 50 easy
Total: 1500m
You can make this workout longer by adding additional reps in the pyramid or on the 50's in the main set.
Workout 2 (Speed)
Warm-up
2x50
1x100
Main Set
12x25 (hard w. 15 sec. recovery)
10x50 (hard w. 20 sec. recovery)
Cool-down
1x100
2x50
Hope these help get you through the long hours in the pool. Feel free to ask me any Q's regarding this. It would be great if we could start posting in the forums on www.canadiantriathletes.com (there is a section just for us!). So that everyone can learn from each others questions.
See you in the pool!
Syd
The Season is Upon Us!
So the first PPMS practices are under our belts.
George had 8 hardy individuals out for a run on the weekend, and we had 9 brave the storm to the pool last night.
You can still register to join PPMS, just click on the Registration Info on in the info bar.
George had 8 hardy individuals out for a run on the weekend, and we had 9 brave the storm to the pool last night.
You can still register to join PPMS, just click on the Registration Info on in the info bar.
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