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