Workout, Wednesday, July 29, 2009

20 Minute Warm Up

8 x 75 on 1:15, 1:30, 1:45 with FINS

done by 25's kick, drill, swim

8 x 50 on 1:00, 1:15, 1:30

25 fast, 25 east

10 x 150 on , 2:40, 3:00, 3:20, 3:40

Rookies do 100’s Pull

1-4 Build

5-7 Middle 50 is fast

8-9 Distance Per Stroke

10- FAST!!!

1 x 500 pull Long and Smooth

Total- 3000 + Warm Up/Warm Down

Workout, Tuesday, July 28, 2009

20 Minute Warm Up

Two times through

3 x 100 1:50, 2:10, 2:30

1. stroke count- dps

2. build

3. T30 pace -5 Seconds

16 x 50 fins and have paddles sitting next to lane

on 1:00, 1:10, 1:30

1-4 kick, swim, drill, swim

5-8 swim fast with paddles and fins (swim on top of the water)

1000 pull Keep it long and smooth

2400 Meters + Warm Up/Warm Down

Watch Swimming World Champs online and on TV!

TV schedule of World Champs:

Wednesday, July 29 - Noon and 7pm ET (Universal Sports)
Thursday, July 30 - Noon and 7pm ET (Universal Sports)
Friday, July 31 - Noon and 7pm ET (Universal Sports)
Saturday, August 1 - Noon ET (NBC)
Sunday, August 2 - Noon ET (NBC)

To view all races Online:

Click HERE

World Records are falling left and right, so be sure to watch some races.

Not only are they exciting to watch, but it is a chance to see GREAT TECHNIQUE!

August Practice Schedule

Sunday, August 2, 7:00-8:30am, Lake

Tuesday, August 4, 5:15-6:30am, MFY

Wednesday, August 5, 6:15-8:00pm, ISC

Friday, August 7, 5:00-6:30am, ISC

Sunday, August 9, 7:00-8:30am, Lake

Tuesday, August 11, 5:15-6:30am, MFY

Wednesday, August 12, 6:15-8:00pm, ISC

Friday, August 14, 5:00-6:30am, ISC

Sunday, August 16, 7:00-8:30am, Lake

Tuesday, August 18, 5:15-6:30am, MFY

Wednesday, August 19, 6:15-8:00pm, ISC

Friday, August 21, 5:00-6:30am, ISC

Sunday, August 23, 7:00-8:30am, Lake

Tuesday, August 25, 5:15-6:30am, MFY

Wednesday, August 26, 6:15-8:00pm, ISC

Friday, August 28, 5:00-6:30am, ISC

Sunday, August 30, 7:00-8:30am- No Practice.

Go to Ironman Louisville to cheer on your teammates racing!

Lake practices are conducted at Percy Priest Lake- Hamilton Creek Marina

Take 40 East.

Exit @ Stewart's Ferry Pkw/ Bell Road.

Right off the Exit

Drive 3 miles.

Turn Left into Hamilton Creek Marina (sign for Marina will be on the left hand side of the road)

Take first left once inside the park.

park near the boat house

July Spotlight Swimmer

July Spotlight swimmer is Troy Dover!

1. What is your background in swimming? Recreational swimming only until I started competing in triathlons.

2. How long have you swam with Excel? This is my 2^nd year with Excel.

3.What got you into the sport of triathlon? Staying in shape, the variety provided by training for 3 sports and competition.

4. What is your focus this year for racing? Pushing the distance and improving my speed.

5. What is the hardest race you will be doing/ did??? Gulf Coast 1/2

6. What will you be doing on June 27th for the first time? Harpeth River Century, it was really hot!

7. What is your latest triathlon equipment purchase? Zipp 808 Wheel Set

8. Who is your coach and how long have you been with them? Kathleen Johnston for a little over 1 year.

9. Why did you pick them to be your coach? Kathleen was highly recommended, has a wealth of experience and I like her life balance approach to training.

10. What do you do for a living? Civil Engineer in the transportation field (build / maintain roads and bridges)

Workout, Wednesday, July 22, 2009

20 minute warm up every 3rd lap work on sighting

Two times though next set:
300 pull 4:30, 5:15, 6:00
3 x 100 stretch out 1:30, 1:45, 2:00
6 x 50 fast easy by 25 :50, 1:00, 1:10
1 minute rest after 1st round

FINS and paddles : on 3:45
2 x 200 stretch it out 8-12 strokes per length
1 x 200 FAST

500-1000 pull

Warm down

Total- 2900-3400 Yards- not including Warm Up and Warm Down

Workout, Tuesday, July 21, 2009

20 min WU

6 x 100 with fins:
1 x100 6 kick roll

1 x 100 123 quick
1 x 100 zipper drill

3x100 descend on 2:00, 2:15, 2:30

900 pull - long steady strokes

3x300 descend on 6:00, 6:15, 6:30, 6:45

2700 + wu and wd

Workout, Friday, July 17, 2009

20 Min Warm Up

6x50 55 1:00 1:05 1:15 1:20

4x100 1:50 1:55 2:10 2:30 2:40

2x200 3:40 3:50 4:20 5:00 5:20

1x400 7:20 7:40 8:40 10:00 10:40

neg split

2x200 3;20 3:40 4:00 4:40 5:00

4x100 1:40 1;50 2:00 2:20 2;30

6x50 50 55 1:00 1:10 1:15

1x400 pull w/ neg split at your same interval.

Warm Down

Total 3000

Video from Swim Network

Swimming Nationals/ World Trials were last week. If you missed them on TV last week, you can watch them on swimnetwork.com. The men's 1500 was won by Jackson Wilcox, a native of Nashville and upcoming sophomore @ University of TX. You can watch the race in its entirety (about 15 Minutes) or pause it at certain points.

* Place # 1 to stop and watch: 4-5 minutes. They talk about swimming with the head down, swimming with the hips, good catch with the water, finding the groove. This is exactly what you want to do in a triathlon. As a triathlete- you DO not want to use a 6 beat kick- you want to conserve your legs for the bike and run.

* Place # 2 to stop and watch: 7-8 Minutes. The leader at the moment is kicking like crazy. Jackson Wilcox, who ends up winning the event hasn't kick at all. He is saving his legs. The announcer goes on to say the legs are the biggest muscle in the body- they take up the most oxygen. If you don't use them, you will have a lot left in the gas tank at the need of the race. As a triahtlete, you want to have a lot left in your gas tank for the bike and the run. You want to get out of the water as if you never had been in it.

* Place # 3 to stop and watch: 10-11 Minutes. 1000 into the race, Jackson Wilcox's stoke is very long and relaxed. They show a front view of him and they talk about his lines straight they are. His hands enter in front of shoulders and extend straight out. He is rolling to each side. Nice pivot. No wasted energy. Announcers say you swim with your hips and you swim on your side!

* Place # 4 to stop and watch: 11:30-12:30 Minutes. You see Jackson sight. This is not normal for pool swimming but he lost count, so he pops his head out of the water to see what lap he is on. The officials count for each swimmer at the end of the lane. Notice that when Jackson sights, he doesn't slow his stroke down or stop. He keeps the same stroke rhythm.

* Place # 5 to stop and watch: 15:45-17:45Minutes. Watch how Jackson makes his move, uses his legs the last 100 and wins the event. No one wins if they are leading the first 50 of the 1500. Keep that in mind as you start your swim during your next triathlon. Build into your swim and save your legs.

to watch full screen, visit: http://swimnetwork.com/videos/v/20090711/nationals_men_s_1500_free_final-16866.html

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Great Pictures found on Swimnetwork.com

I was browsing swimnetwork.com (a great swim website) and found some pictures of people swimming freestyle.

It show them swiming in their side, hands extend and head low as they are breathing (only one eye is out of the water on the breath).

Workout, Wednesday, July 15, 2009

20 Minute Warm up

20 x 25 :30 or :40

1-4 Variable

5 is sighting

16 x 100
4 on 1:35, 1:45, 1:50, 1:55, 2:00, 2:10
4 on 1:30, 1:40, 1:45, 1:50, 1:55, 2:05
4 on 1:25, 1:35, 1:40, 1:45, 1:50, 2:00
4 on 1:35, 1:45, 1:50, 1:55, 2:00, 2:10

600-1000 pull to finish workout

Total- 2700- 3100 Yards

Workout Tuesday, July 14, 2009

20 Minute Warm Up

Three times through next set:

round 1 = swim

round 2 = pull

round 3 = swim

500 - LONG - dps

RI 30 sec

300 - long & strong

interval = T30pace + 10 sec per 100

100 FAST on 2:10, 2:00

2x50 FASTER! on 1:10

Workout, Wednesday, June 8, 2009

20 Minute Warm Up

8x25 swim @ :40 work on sighting

6 x 50 with fins- 25 kick, 25 drill :50, 1:00, 1:10
4x75 @ 1:30, 1:40 (3/5/7 breathing pattern)

4x100 ALL OUT!! @ 2:00, 2:30, 3:00
3x200 pull smooth @ 4:00, 4:15, 4:30
4x75 ALL OUT!! @ 2:00, 2:15, 2:30
3x100 pull smooth @ 2:00, 2:15, 2:30
200 cool down

Total- 2600 Total

Workout, Tuesday, July 7, 2009

20 Minute Warm Up

6 x 50 with Fins- work on sighting. 1:15

1-4 Odds- breathe and sight only to left side, evens breathe and sight to right

Lane 2-

6 x 400 on 7:00, 7:30, 8:00, 8:30

1-4 swim descend

couple minutes break

5-8 pull descend

OR

Lane 1-

6 x 300 7:00

1-4 swim descend

couple minutes break

5-8 pull descend

Total Lane 2-3= 2700 meters + warm up/warm down

Total Lane 1 = 2100 meters + Warm Up/ Warm down

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.