Workout, Wednesday, July 1, 2009

20 Minute Warm Up

300 free 4:30, 5:15, 6:00, 6:45
4 x 100 25 kick, 50 swim, 25 kick 2:00, 2:15, 2:30
200 free 3:00, 3:30, 4:00, 4:30
4 x 100 25 swim, 50 drill, 25 swim 1:45, 2:00, 2:15
100 free 1:30, 1:45, 2:00, 2:15


8 x 75 1:30, 2:00
1- all easy- DPS
2- fast, easy, fast by 25's
3- build
4- all fast

6-8 x 200 pull
Warm Down

3200-3600 yards + Warm Up/Warm Down

ConocoPhillips National Championships/World Championship Team Trials

If you want to watch some FAST swimming, be sure to watch World Trials on TV.
If you want to watch up close in person and you have a free weekend, Trials are being held in Indianapolis, IN.

Following is the TV broadcast schedule for the
ConocoPhillips National Championships/World Championship Team Trials:
· Tuesday, July 7 6:00 to 7:30 p.m.
Universal Sports (Live)
· Wednesday, July 8 6:00 to 7:30 p.m.
Universal Sports (Live)
· Saturday, July 11 1:00 to 3:00 p.m.
NBC (Taped)
· Sunday, July 12 2:00 to 3:00 p.m.
NBC (Taped)

Also, all Prelims and Finals sessions will be webcast live on Swimnetwork (www.swimnetwork.com). Swimnetwork will also be hosting a “pre-game show” each evening as an in-venue and webcast lead-up to the Finals.

Workout Tuesday, June 30, 2009

800m Free- stretch out
2 x 400 Free- paddles, negative split
4 x 200 Free- T30 Pace - 2sec /100
8 x 100 Free- paddles

Intervals:
800 400, 200, 100
1. 14:00, 6:40, 3:20, 1:30
2. 15:00, 7:20, 3:40, 1:50
3. 16:00, 8:00, 4:00, 2:00
4. 18:00, 8:40, 4:20, 2:10

3200 Meters + Warm Up/Warm Down

Lane 1:
1 x 600 on 15:00 stretch out
2 x 300 on 7:30 paddles, negative split
3 x 200 on 5:00 T30 Pace - 2sec /100
6 x 100 on 2:30 paddles

2400 Meters + Warm Up/Warm Down

Workout, Wednesday, June 24, 2009

20 Minute warm up

16 x 25
4 kick :40
4 swim :30
4 drill :40
4 swim :30

Two Times Through:
Take 1 minute rest after 50's
1 x 300 DPS
2 x 200 negative split- stop 10 seconds at 100 to get split and res.
3 x 100 descend to all out on # 3
4 x 50- # 2 + 4 are all out
4:30, 5:30, 6:00, 6:30
3:00, 3:40, 4:00, 4:20
1:30, 1:50, 2:00, 2:10
:50, 1:00, 1:10, 1:20

500 pull to finish- no paddles

Warm Down- no freestyle

Total- 3200 yards + Warm Up/Warm Down

Workout, Tuesday, June 22, 2009

20 Minute Warm Up

15 x 200:

1-3

1- kick on alternating sides

2- 123 quick drill

3- quick drill

4-6

Swim DPS

7-9

T30 time per 100 +10 sec is your interval - descend your swim time 1-3

10-12

T30 + 10 is your interval

swim time

swim fast. keep all 200's same swim time

13-15

T30 + 10 is your interval

Descend swim time 1-3

warm down - not freestyle

Total- 3000 + Warm Up/ Warm Down

Current Race Nutrition Trends

This article was found on USAT's website. Bob Seebohar is a genius when it comes to nutrition. I have a copy of his book if anyone on Excel would like to borrow it.

By Bob Seebohar

I have noticed an alarming increase in GI distress (bloating, vomiting, diarrhea, etc.) and hyponatremia (low blood sodium levels) among triathletes in the past few years.

As a whole, I have also noticed that triathletes are overconsuming calories and underconsuming electrolytes during training and especially during racing.

In order to decrease the risk of GI distress, I recommend consuming fewer calories during training and racing and to combat hyponatremia, I recommend increasing the amount of electrolytes per hour, particularly a minimum of 800 milligrams of sodium combined with chloride, potassium, calcium and magnesium. (Bob highly recommends Salt Stick. They can be found online or at Endurance Sports and Rec in Cool Springs)

Of course, do not try reducing your hourly calorie intake for the first time during a race. I ask athletes to take at least 3-4 weeks to teach their bodies to adapt to this by utilizing more internal stores of fat as energy (a term I call metabolic efficiency).

About the author Bob Seebohar, MS, RD, CSSD, CSCS is a sport dietitian and elite triathlon coach. He traveled to the 2008 Summer Olympics as the U.S. Olympic Committee Sport Dietitian and the personal Sport Dietitian for the 2008 Olympic Triathlon Team. He is also Sarah Haskins' personal coach and was a performance team member (sport dietitian and strength coach) for Susan Williams, 2004 Olympic Triathlon bronze medalist. Bob's book, Nutrition Periodization for Endurance Athletes: Taking Sports Nutrition to the Next Level will provide triathletes of all levels education on how to structure their nutrition program based on their exercise program. For more information, visitwww.fuel4mance.com or contact Bob atcoachbob@fuel4mance.com

July Practice Schedule

Wednesday, July 1, 6:15-8:00pm ISC

* Friday, July 3- Pool closed for Holiday- no practice

Sunday, July 5, 7:00-8:30am Lake

Tuesday, July 7, 5:15-6:30am MF

Wednesday, July 8, 6:15-8:00pm ISC

* Friday, July 10- Pool closed for swim meet- no practice

Sunday, July 12, 7:00-8:30am Lake

Tuesday, July 14, 5:15-6:30am MF

Wednesday, July 15, 6:15-8:00pm ISC

Friday, July 17, 5:00-6:30am ISC

Sunday, July 19, 7:00-8:30am Lake

Tuesday, July 21, 5:15-6:30am MF

Wednesday, July 22, 6:15-8:00pm ISC

* Friday, July 24- Pool closed for swim meet- no practice

* Sunday, July 26- No practice @ lake. Support your local race Music City Triathlon by either participating or volunteering.

Tuesday, July 28, 5:15-6:30am MF

Wednesday, July 29, 6:15-8:00pm ISC

Friday, July 31, 5:00-6:30am ISC