20 MWU
12 x 50 :50, :55, 1:00, 1:05, 1:10
Visualize what you want to go on #12, work backwards on what your time should be on the even 50’s.
Each one should get a little slower.
Interval is bigger, so you make sure to descend
Odd’s - DPS
Even’s- Descend
100-200-300-400-500-400-300-200-100
10 RI per 100
hold same pace all the way through
10-30 press outs
Total 3100 yards
Friday, February 25, 2011
Thursday, February 24, 2011
Rambling Rose Triathlon (women's only tri) Comes to Nashville
Ramblin' Rose Nashville - 05/15/11
250 YARD SWIM - 9 MILE BIKE - 2 MILE RUN
YOU CAN DO THIS!
REGISTRATION INFO:
Fee Schedule:
Individuals:
$70, then $75 starting on 4/1, then $85 starting on 5/1
Relay (2 or 3 Individuals):
$125, then $130 starting on 4/1, then $140 starting on 5/1
Registration Deadlines:
Online registration closes on 5/12/11 at 8:00 AM. On-site registration MAY be available during normal packet pick-up hours. Please review this event site for more details regarding on-site registration.
USAT Requirement:
Ramblin' Rose events are sanctioned through USA Triathlon. You will be required to purchase a $10 one-day USAT license when you register if you are not a USAT annual member.
PACKET PICK-UP:
Saturday, May 14th:
Specific location and times to be determined.
Race Day, May 15th:
Race Site
6:00-7:15 AM
RACE DAY INFO:
Host Venue:
Centennial Sportsplex - Aquatic Center
222 25th Avenue North, Nashville, TN 37203
Parking:
There will parking available at the Centennial Sports Plex on race day. Participants & spectators can also park in metered spaces near the venue.
The Metro Park Health Department parking deck located right next to the Centennial Sportsplex will be open for parking, but please do not park on the top level. Park at your own risk in this non-secured lot.[map]
NO PARKING allowed anywhere on the Centennial Park ground. Due to heavy bike and run traffic, it is not safe to open the lots within the park. Thank you for your cooperation.
SWIM ORDER:
Starting in 2011, swimmers will be asked to simply rate their swimming ability on a scale of 1-10, with 10 being the strongest, during the registration process. This data will determine the official starting ORDER for race day participants. By eliminating the previous requirement of having participants enter (and then later edit) their predicted 100 yard swim time in order to create a swim start time assignment, this will dramatically reduce confusion and potential anxiety. We hope you will find this to be a positive change.
AWARD CATEGORIES:
Top 3: overall, masters, relays, age groups: 12 & under, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, and 65-69. Top 1 age groups: 70-74, 75-79, 80 & over.
Sorry, we do not ship awards.
Wednesday, February 23, 2011
Age Group Triathlete Testing Deemed a Success | News | USA Triathlon
Age Group Triathlete Testing Deemed a Success | News | USA Triathlon
Bruce Gennari of Brentwood, TN is quoted in the article.
Workout, Wednesday, February 23, 2011
5 x 1:00 bands, 1:30 streamline, 30 armswings, Y/T/W/L x 2 bending over
20 MWU
8 x 75- 1:15, 1:30, 1:40, 1:50, 2:00
25 DPS
25 fast/short strokes
25 Long fast strokes
21 x 100 1:40, 1:50, 2:00, 2:10 or 2:30?
1. Build
2. Easy
3. FAST
1 x 800 pull
10-30 press Outs
8 x 75- 1:15, 1:30, 1:40, 1:50, 2:00
25 DPS
25 fast/short strokes
25 Long fast strokes
21 x 100 1:40, 1:50, 2:00, 2:10 or 2:30?
1. Build
2. Easy
3. FAST
1 x 800 pull
10-30 press Outs
Total - 3500 yards
Tuesday, February 22, 2011
Workout, Tuesday, January 22, 2011
20 MWU
8 x 75 10 RI
Odd's- kick, drill, swim by 25 (drill is catch up, zipper and fist)
Even's- swim descending stroke count by 25's
10 x 100 5RI
Hold same pace for entire set
10 x 50 :45, :50, :55, 1:00 0r 1:10
Descd 1-3, 4-6, 7-9 with #10 being easy
10 x 100 5RI
Hold same pace for entire set
Total 3100 yards
8 x 75 10 RI
Odd's- kick, drill, swim by 25 (drill is catch up, zipper and fist)
Even's- swim descending stroke count by 25's
10 x 100 5RI
Hold same pace for entire set
10 x 50 :45, :50, :55, 1:00 0r 1:10
Descd 1-3, 4-6, 7-9 with #10 being easy
10 x 100 5RI
Hold same pace for entire set
Total 3100 yards
Friday, February 18, 2011
Workout, Friday, February 18, 2011
20 MWU
1 x 300 swim w/ fins working on long streamlines
1 x 200 for time 50%
1 x 100 fast turns
1 x 100 easy, fast, easy, fast by 25
1 x 200 for time 75%
1 x 300 swim w/ fins working on long streamlines
1 x 300 DPS
1 x 200 for time 85%
1 x 100 easy, fast, easy, fast by 25
1 x 100 backstroke
1 x 200 for time 100%
1 x 300 pull breathing 7-5-3 by 100's
Interval groups:
1. 1:30, 3:00, 4:30
2. 1:50, 3:40, 5:30
3. 2:00, 4:00, 6:00
4. 2:15, 4:30, 6:45
Press outs until failure
Total - 2400 yards
1 x 300 swim w/ fins working on long streamlines
1 x 200 for time 50%
1 x 100 fast turns
1 x 100 easy, fast, easy, fast by 25
1 x 200 for time 75%
1 x 300 swim w/ fins working on long streamlines
1 x 300 DPS
1 x 200 for time 85%
1 x 100 easy, fast, easy, fast by 25
1 x 100 backstroke
1 x 200 for time 100%
1 x 300 pull breathing 7-5-3 by 100's
Interval groups:
1. 1:30, 3:00, 4:30
2. 1:50, 3:40, 5:30
3. 2:00, 4:00, 6:00
4. 2:15, 4:30, 6:45
Press outs until failure
Total - 2400 yards
Workout, Wednesday, February 16, 2011
5 x 1:00 bands, 1:30 streamline, 30 armswings, Y/T/WL x 2 bending over
20 MWU- work on stretching out on side and folding into turns
Snake through lanes 4 times: start in lane 8 and snake to lane 1
1. tarzan on way down
2. sight every 3rd stroke
3. sprint on way down, easy on way back
4. jump in at start end
9 x 100 1:40, 1:50, 2:00, 2:10, 2:30
1. breathe every 7th
2. breathe every 5th
3. breathe every 3rd
1 x 1000 swim with paddles only breathing 3-2-3-2. work on high elbows
10-30 press outs
Total 2700 yards
20 MWU- work on stretching out on side and folding into turns
Snake through lanes 4 times: start in lane 8 and snake to lane 1
1. tarzan on way down
2. sight every 3rd stroke
3. sprint on way down, easy on way back
4. jump in at start end
9 x 100 1:40, 1:50, 2:00, 2:10, 2:30
1. breathe every 7th
2. breathe every 5th
3. breathe every 3rd
1 x 1000 swim with paddles only breathing 3-2-3-2. work on high elbows
10-30 press outs
Total 2700 yards
Wednesday, February 16, 2011
The Daily News of Open Water Swimming: Does A Marathon Run Compare To A Marathon Swim?
The Daily News of Open Water Swimming: Does A Marathon Run Compare To A Marathon Swim?: "In the Olympics, the marathon swim is 10K. How can or does this accomplishment compare with the traditional marathon run of 42.195K? Str..."
Scott Neyedli Body Position Analysis
Scott Neyedli Body Position Analysis (Click to read full article)
Tuesday, February 15, 2011
Workout, Tuesday, February 15, 2011
20 MWU
1 x 500=
25 windshield wiper,
25 swim evf,
25 catch up zipper (want to see elbow at surface of water),
25 swim evf
1 x 800 get 600 and 800 time
1 x 600 get 400 time, OA time should be faster than 600 split of the 800
1 x 400 get time on 200, OA time should be faster than 400 split of the 600
1 x 200 get 100 time, OA time should be faster than 200 split of the 400
1 x 100 FAST
Intervals:
12:00, 9:00, 6::00, 3:00 1:30
14:00, 10:30, 7:00, 3:30, 1:45
16:00, 12:00, 8:00, 4:00, 2:00
18:00, 13:30, 9:00, 4:30, 2:15
20 x 25 pull :25, :30, :35, :40
10-30 press outs
Total 3100
1 x 500=
25 windshield wiper,
25 swim evf,
25 catch up zipper (want to see elbow at surface of water),
25 swim evf
1 x 800 get 600 and 800 time
1 x 600 get 400 time, OA time should be faster than 600 split of the 800
1 x 400 get time on 200, OA time should be faster than 400 split of the 600
1 x 200 get 100 time, OA time should be faster than 200 split of the 400
1 x 100 FAST
Intervals:
12:00, 9:00, 6::00, 3:00 1:30
14:00, 10:30, 7:00, 3:30, 1:45
16:00, 12:00, 8:00, 4:00, 2:00
18:00, 13:30, 9:00, 4:30, 2:15
20 x 25 pull :25, :30, :35, :40
10-30 press outs
Total 3100
Monday, February 14, 2011
New Triathlon in Dickson, TN
Dickson Endurance Triathlon
1M Swim 34.2M Bike 9.3M Run
Iron Nugget Sprint Triathlon
.5M Swim 19M Bike 4M Run
August 6th - Dickson, TN
Sunday, February 13, 2011
Workout, Sunday, February 13, 2011
5 x 1:00 bands, 1:30 streamline, 30 armswings, Y/T/W/L x 2
20 MWU
8 x 50 (25 drill- tarzan, flip, 25 swim- DPS) 1:00, 1:10, 1:20, 2:00
6 x 100’s fins 1:30, 1:40, 1:50, 2:15
50 kick on back (fly or free) 50 swim free
4 x 200 3:00, 4:00, 4:20, 5:00
swim descend 1-4
2 x 400 pull 6:40, 7:20, 8:00, 10:00
10-30 press outs
Total 2600 yards
2 x 400 pull 6:40, 7:20, 8:00, 10:00
10-30 press outs
Total 2600 yards
Friday, February 11, 2011
Wednesday, February 9, 2011
Tuesday, February 8, 2011
Workout, Tuesday, February 8, 2011
20 MWU
4 x 100 1:30, 1:40, 1:50, 2:00, 2:15
Odd's DPS
Even's Build
8 x 50 :45, :50, :55, 1:00, 1:10
with fins
Odds' fly kick
Even's free swim FAST
Three Times Through Main Set
1 x 300 Pull Breathing 7-5-3 by 100's
1 x 200 Build Swim
1 x 100 Fast/Easy by 25's
1 x 50 backstroke
1 x 50 six kick roll
Intervals:
4:30, 3:00, 1:30, :50, :50
5:15, 3:30, 1:45, 1:00, 1:00
5:30, 3:40, 1:50, 1:00, 1:00
6:00, 4:00, 2:00, 1:15, 1:15
7:00, 4:30, 2:15, 1:30, 1:30
Total 2900 yards
4 x 100 1:30, 1:40, 1:50, 2:00, 2:15
Odd's DPS
Even's Build
8 x 50 :45, :50, :55, 1:00, 1:10
with fins
Odds' fly kick
Even's free swim FAST
Three Times Through Main Set
1 x 300 Pull Breathing 7-5-3 by 100's
1 x 200 Build Swim
1 x 100 Fast/Easy by 25's
1 x 50 backstroke
1 x 50 six kick roll
Intervals:
4:30, 3:00, 1:30, :50, :50
5:15, 3:30, 1:45, 1:00, 1:00
5:30, 3:40, 1:50, 1:00, 1:00
6:00, 4:00, 2:00, 1:15, 1:15
7:00, 4:30, 2:15, 1:30, 1:30
Total 2900 yards
Sunday, February 6, 2011
Sunday, February 6, 2011
20 MWU
Lane 4 - 600
Lane 3 and 2 - 400
Lane 1 200
with fins of 50 fly kick, 50 3/2 breathing pattern, 50 fly kick, 50 3/1 breathing pattern
Main Set Done Two Times:
300 Pull breathing 3-5-7 by 5, use paddles and buoy
200 pull with paddles- build
4 x 50 make interval
1 x 100 easy
Intervals:
Lane 4- 5:15, 3:30, :55, 3:00
Lane 3- 6:00, 4:00, 1:00, 3:00
Lane 2- 6:30, 4:20, 1:10, 3:00
Lane 1- 7:30, 5:00, 2:30, 4:00
Total- 1800-2200 meters + Warm Up
Saturday, February 5, 2011
Summer Swim Technique Class
This Session is designed for anyone getting ready for a late summer triathlon who feels they need help refining their swim technique. The emphasis is on technique, body position so that is reduces drag and stroke count, propulsion, power and increasing speed. You can't go faster until your technique is correct.
All Training sessions will be held at Maryland Farms YMCA.
The practice schedule is designed that we will meet two times a week
Maryland Farms YMCA - (615) 373-2900 • 5101 Maryland Way • Brentwood, TN 37027
Classes will meet at the 50 meter outdoor pool.
Please enter through the back gate for classes.
We would love to help you with your swimming!
Session Schedule (15 practices in June, July and August)
1. Monday, June 13th, 6:00-7:30pm
2. Thursday, June 16th, 6:00-7:30pm
3. Monday, June 20th, 6:00-7:30pm
4. Thursday, June 23th , 6:00-7:30pm
5. Monday, June 27th, 6:00-7:30pm
6. Thursday, June 30th, 6:00-7:30pm
7. Monday, July 4th- No practice. Happy Independence Day!
8. Thursday, July 7th, 6:00-7:30pm
9. Monday, July 11th, 6:00-7:30pm
10. Thursday, July 14th, 6:00-7:30pm
11. Monday, July 18th, 6:00-7:30pm
12. Thursday, July 21st, 6:00-7:30pm
13.Monday, July 25th, 6:00-7:30pm
14. Thursday, July 28th, 6:00-7:30pm
15. Monday, August 1, 6:00-7:30pm
16. Thursday, August 4th, 6:00-7:30pm
August 5-31st:
Tuesday 5:15-6:30am YMCA
Wednesday 6:15-8:00pm ISC
Friday 5:00-6;30am ISC
Sunday 6:30-8:00am Lake
*** We would like for you to come to two practices a week in August.
You choose which practices you come to. Yes, you can mix up the practice days each week,
just as long as you come to two.
*1st Practice is MANDATORY!
* You will be getting in the water for your first practice, so don't forget your suit, cap and goggles.
*Do bring your fins and pull buoy to the first practice, as you will be using them.
* You will be getting in the water for your first practice, so don't forget your suit, cap and goggles.
*Do bring your fins and pull buoy to the first practice, as you will be using them.
How do you reserve a spot for Summer?
1. Email Ashley triash@gmail.com to reserve your spot.
2. Bring your check made out to Excel Aquatics to the first class.
1. Email Ashley triash@gmail.com to reserve your spot.
2. Bring your check made out to Excel Aquatics to the first class.
Class cost is $400
What equipment do you need for swimming with Excel?
1. Swimsuit
* Men are NOT allowed to wear board shorts or trunks with pockets.Jammers are your best options.
Here is a picture of what a jammer looks like
1. Swimsuit
* Men are NOT allowed to wear board shorts or trunks with pockets.Jammers are your best options.Here is a picture of what a jammer looks like
*Men and Women- any suit made of polyester is the way to go!
Poly suits will last
Poly suits will last
years!*Women- the cutest suits in the world can be found at Splish.com
Splish offers many suits in a poly blend!
Splish offers many suits in a poly blend!
2. Goggles
Finding the right pair of goggles:
Finding the right pair of goggles:
A. Take them out of the package and try them on at the store
B. Without putting the strap around your head, stick goggles to your face
C. If goggles stick to your face for a few seconds then you found keepers.
B. Without putting the strap around your head, stick goggles to your face
C. If goggles stick to your face for a few seconds then you found keepers.
3. Cap- if your hair gets in your eyes or mouth while you swim
* we have caps for sale at the pool for $3.
* we have caps for sale at the pool for $3.
4. Fins
Belowis a picture of what shape they should be. Just about any brand will do. Scuba fins do NOT work for this class! Please do not go to Dicks Sporting goods, any sporting goods store or scuba shop to buy fins. They do NOT have
Belowis a picture of what shape they should be. Just about any brand will do. Scuba fins do NOT work for this class! Please do not go to Dicks Sporting goods, any sporting goods store or scuba shop to buy fins. They do NOT have
the correct ones.
5. Pull Buoy
Below is a picture of what a pull buoy looks like.
* The TYR, Nike, or Speedo buoys are great to get.
Where can you buy your swim equipment?
Stores is located in Cool Springs Shopping area:
Below is a picture of what a pull buoy looks like.
* The TYR, Nike, or Speedo buoys are great to get.
Where can you buy your swim equipment?
Stores is located in Cool Springs Shopping area:
Team Nashville off of West End
If you prefer to buy your stuff online, swimoutlet.com is about the best place to buy it.
If you prefer to buy your stuff online, swimoutlet.com is about the best place to buy it.
See you at the pool,
Ashley Whitney
triash@gmail.com
Excel Youth Team Race Schedule
Parents are responsible for signing their children up for races.
* Receive $10 discount on tryboro registration if you sign up for all three races at once.
* Races marked in Blue are part of the Tryboro race series.
*Races marked in Red are part of the Team Magic Race Series. Series participation awards
will be given out at the HEAT triathlon in August.
Friday, June 3rd- 1-2-3-Run @ Murfressboro
website: tryborokidstri.org
distance: 2.5K or 5K (your choice)
cost: $10
Sunday, June 5- Nashville Youth Triathlon
website: http://www.nashvillekidstriathlon.com/
distance: 5-10 yrs = 100/3m/1/2m or 11-14yrs = 200m/6m/1m
cost: $35 (includes annual USAT membership. no discount for those with USAT
membership already)
Saturday, June 18th- Brentwood Kids Triathlon @ Maryland Farms YMCA
website: team-magic.com
distance: 7-10 yrs = 100/4k/1k or 11-14yrs = 200/8k/2k
Cost through: 6/2/11 - $25, 6/3/11 to 6/15/11 - $30
6/17/11 - $35
(if the race is not sold out, there will be late registration on Friday, June 17th)
Saturday, July 9th- Duathlon @ Murfressboro
website: tryborokidstri.org
distances: 7-10 yrs = .5m/3.5m/.75m or 11-14 yrs = .5m/7m/1.5m
cost: $20
Saturday, July 23- Duathlon @ Music City Race Site. As of now ages is 3-12. website:
website: team-magic.com
distances: TBD
cost: through: 1/1/11 to 6/29/11- $20, 6/30/11 to 7/20/11 - $30
** Saturday, August 6th- Heat Triathlon- not 100% the date is accurate
website: http://triheat.com/Kids_Tri.htm
Saturday, August 27th- Murfressboro triathlon
website: tryborokidstri.org
distances: 7-10yrs = 100/2.4m/.5m or 11-14 = 200/4.8m/1m
cost: $25
Senior Races:
Sunday, May 29th- GJCC Triathlon 200 meters/8m/2m
website: team-magic.com
Saturday, June 11th- Buster Britton 400meter/13m/3m
website: team-magic.com
Saturday, July 24th- Music City Triathlon 400m/20K/5k
website: team-magic.com
Saturday, August 13- Mountain Lakes Triathlon 600meters/16.2m/3m
website: team-magic.com
Saturday, August 27- Cedars of Lebanon 300meters/16.5m/3m
September- Sprint triathlon put on by start to finish. More info to come.
* Receive $10 discount on tryboro registration if you sign up for all three races at once.
* Races marked in Blue are part of the Tryboro race series.
*Races marked in Red are part of the Team Magic Race Series. Series participation awards
will be given out at the HEAT triathlon in August.
Friday, June 3rd- 1-2-3-Run @ Murfressboro
website: tryborokidstri.org
distance: 2.5K or 5K (your choice)
cost: $10
Sunday, June 5- Nashville Youth Triathlon
website: http://www.nashvillekidstriathlon.com/
distance: 5-10 yrs = 100/3m/1/2m or 11-14yrs = 200m/6m/1m
cost: $35 (includes annual USAT membership. no discount for those with USAT
membership already)
Saturday, June 18th- Brentwood Kids Triathlon @ Maryland Farms YMCA
website: team-magic.com
distance: 7-10 yrs = 100/4k/1k or 11-14yrs = 200/8k/2k
Cost through: 6/2/11 - $25, 6/3/11 to 6/15/11 - $30
6/17/11 - $35
(if the race is not sold out, there will be late registration on Friday, June 17th)
Saturday, July 9th- Duathlon @ Murfressboro
website: tryborokidstri.org
distances: 7-10 yrs = .5m/3.5m/.75m or 11-14 yrs = .5m/7m/1.5m
cost: $20
Saturday, July 23- Duathlon @ Music City Race Site. As of now ages is 3-12. website:
website: team-magic.com
distances: TBD
cost: through: 1/1/11 to 6/29/11- $20, 6/30/11 to 7/20/11 - $30
** Saturday, August 6th- Heat Triathlon- not 100% the date is accurate
website: http://triheat.com/Kids_Tri.htm
Saturday, August 27th- Murfressboro triathlon
website: tryborokidstri.org
distances: 7-10yrs = 100/2.4m/.5m or 11-14 = 200/4.8m/1m
cost: $25
Senior Races:
Sunday, May 29th- GJCC Triathlon 200 meters/8m/2m
website: team-magic.com
Saturday, June 11th- Buster Britton 400meter/13m/3m
website: team-magic.com
Saturday, July 24th- Music City Triathlon 400m/20K/5k
website: team-magic.com
Saturday, August 13- Mountain Lakes Triathlon 600meters/16.2m/3m
website: team-magic.com
Saturday, August 27- Cedars of Lebanon 300meters/16.5m/3m
September- Sprint triathlon put on by start to finish. More info to come.
Excel Youth Triathlon Team 2011
For ages 7-17
Prerequisite: You must know how to swim and be a USAT member
Parent Meeting Tuesday, February 22, 6:30pm
Meet the coaches, hear the training plan and try on uniforms.
If you have old uniforms/bikes that you would like to sale, bring them with you.
Meeting will be held @ Endurance Sports and Rec
101 International Dr. Franklin, TN ; 771-3870
Session 1 Training Dates:
Sunday, April 17, 2:00-3:30pm
Sunday, May 1 2:00-3:30pm
Sunday, May 8, 2:00-3:30pm
Sunday, May 15, 2:00-3:30pm
Sunday, May 22, 2:00-3:30pm
Sunday, May 29, 2:00-3:30pm***
Practices will be @ ISC, 920 Heritage Way, Brentwood, TN 37027
Last Practice will be held @ Centennial Park in Nashville.
We will be going over the Nashville Kids Triathlon Course.
Session 1 All training levels will be accommodated in this session. . We will cover each sport and how to put them together safely and quickly for your 1st triathlon in the 2011 season.
We will go over safety, USAT rules, stretching, warming up, hydration,
nutrition, basics of each sport and transitions.
Most importantly we are going to have LOTS of FUN!
Session 1 will build up to competing in the Nashville KidsTriathlon.
Fees:
There will be a $25 (1 time only) registration fee for each child. This will help cover cost of cap and Tshirt.
If you sign up for Session II, you will not need to pay registration fee again.
1st Child $100, 2nd Child $90, 3rd Child $80, 4th Child Free
Session 2 endurance training for triathlon
Prerequisite: You must know how to swim and be a USAT member
Session II will be geared toward several triathlons and duathlons in June, July and August
Although we will revisit all the basics learned from level I this session will be geared more towards endurance and racing in triathlons.
Practice Schedule:
June 8, 15, 22, 29
Jule 6, 13, 20, 27
August 3, 10, 17, 24
Fees:
There will be a $25 (1 time only) registration fee for each child. This will help cover cost of cap and Tshirt.
If you signed up for Session I, you do not need to pay registration fee again.
1st Child $80, 2nd Child $75, 3rd Child $70
Fee’s are paid monthly
Excel Youth Triathlon has three coaches.
Coach Dawn is the head coach of the Home school High School Team.
She competes in triathlons with her children.
Her daughters were selected to compete for USAT Southeastern Region Youth Elite Team.
Coach Dee- When she is not out competing in ironmans or swimming from Alcatraz, she is assistant coach for the Harpeth Hall cross country team and swim team. She is also assistant coach for the Excel Triathlon swim team that now has over 100 members.
Coach Ashley- background is in swimming but she has fallen in love with the sport of triathlon.
Aside from being head coach of the Excel Triathlon swim team, she is also a USAT level I coach.
She was a 1996 Olympic Gold Medalist and 2009 national team member for Open Water Swimming.
Email Coach Dawn for more info or registration form.
Friday, February 4, 2011
50 Backstroke "World Record" - Article Found on Wired.com
Despite what Hill Taylor says, the world record for the 50-meter backstroke is 24.04, but the 23-year-old phenom from the University of Texas will tell you it’s actually a second below that.
That’s because during a recent competition, Taylor, a seven-time All-American swimmer who goes by the nickname “Dolphin Man,” swam the event in an incredible 23.1 seconds, almost a full second faster than the current record.
But Taylor, known for his almost-unnatural ability to streamline underwater, obviously wanted to prove something to the spectators in attendance, so he swam the event illegally and the record will remain unchanged. But how do you swim illegally, short of strapping a powerboat motor to your back? Try doing it completely underwater.
FINA, the sport’s international governing body, states that for the backstroke:
Some part of the swimmer must break the surface of the water throughout the race, except it shall be permissible for the swimmer to be completely submerged during the turn and for a distance of not more than 15 meters after the start and each turn. By that point, the head must have broken the surface.
Hill obviously goes a bit farther than 15 meters. Though illegal and only for the crowd’s amusement, it’s still quite impressive.
Thumbnail photo: Flickr/lokner, CC
Workout, Friday, 4, 2011
15 MWU
4 x 200 No fins 10 RI
1. 25 Kick, 25 swim
2. 25 drill, 25 swim
3. breathing pattern 3-5-3-7
4. swim
fins:
4 x 100 free kick on side/fly kick by 25's
8 x 25 :25, :30 or :35
odds- fast free
evens- backstroke
1 x 200 sick kick roll drill 25 free, 25 back
6 x 50 :50, 1:00, 1:10 descend 1-3
1 x 300 pull breathing 3-5-3-7 by 25
6 x 50 :50, 1:00, 1:10 descend 1-3
1 x 400 swim with fins- DPS
6 x 50 :50, 1:00, 1:10 descend 1-3
1 x 200 for time
1x 100 easy
Total 3500 yards
4 x 200 No fins 10 RI
1. 25 Kick, 25 swim
2. 25 drill, 25 swim
3. breathing pattern 3-5-3-7
4. swim
fins:
4 x 100 free kick on side/fly kick by 25's
8 x 25 :25, :30 or :35
odds- fast free
evens- backstroke
1 x 200 sick kick roll drill 25 free, 25 back
6 x 50 :50, 1:00, 1:10 descend 1-3
1 x 300 pull breathing 3-5-3-7 by 25
6 x 50 :50, 1:00, 1:10 descend 1-3
1 x 400 swim with fins- DPS
6 x 50 :50, 1:00, 1:10 descend 1-3
1 x 200 for time
1x 100 easy
Total 3500 yards
Thursday, February 3, 2011
The Daily News of Open Water Swimming: The Legacy Of Jack LaLanne Included The Open Water...
The Daily News of Open Water Swimming: The Legacy Of Jack LaLanne Included The Open Water...: "Jack LaLanne, a renowned and early fitness icon in the United States, died this week at the age of 96. He had a popular television show and..."
The Daily News of Open Water Swimming: Super Swimmers Suck It Up In Tennessee
The Daily News of Open Water Swimming: Super Swimmers Suck It Up In Tennessee: "English Channel swimmer Karah Nazor Friberg is bringing back the Swim the Suck 10 Mile once again in 2011 on October 8th in the wonderfully ..."
Wednesday, February 2, 2011
Workout, Wednesday, February 2, 2011
20 MWU
4 x 25 Windshield Wiper Drill
4 x 25 1 arm drill with kickboard- head out of water
4 x 25 catch up zipper
4 x 25 swim working on high elbow
No fins for this set.
All 10 RI
4 x 25 Windshield Wiper Drill
4 x 25 1 arm drill with kickboard- head out of water
4 x 25 catch up zipper
4 x 25 swim working on high elbow
No fins for this set.
All 10 RI
6 x 400
1-3 swim on 6:40, 7:20, 7:40 or 8:00
4-6 pull on 6:20, 7:00, 7:20 or 8:00
Dee's Group:
6 x 200
1-3 swim on 4:00, 4:30
4-6 pull on 4:00, 4:30
Total - 2800 yards or Dee's group 1600 yards + warm Up
Tuesday, February 1, 2011
Workout, Tuesday, February 1, 2011
20 MWU
1 x 400 k-s-d-s by 25
5 x 100 swim 1:30, 1:45, 2:00, X
1 x 400 pull 5:00, 6:00, 7:00, X
4 x 100 swim 1:25, 1:40, 1:55, 2:15
1 x 300 pull 4:00, 4:45, 5:30, 7:00
3 x 100 swim 1:20, 1:35, 1:50, 2:15
1 x 200 pull 2:50, 3:20, 3:50, 5:00
2 x 100 swim 1:15, 1:30, 1:45, 2:15
1 x 100 pull 1:30, 1:45, 2:00, 3:00
1 x 100 swim 1:10, 1:25, 1:40, 2:15
1 x 100 warm down
Total 2100 -3000 yards
1 x 400 k-s-d-s by 25
5 x 100 swim 1:30, 1:45, 2:00, X
1 x 400 pull 5:00, 6:00, 7:00, X
4 x 100 swim 1:25, 1:40, 1:55, 2:15
1 x 300 pull 4:00, 4:45, 5:30, 7:00
3 x 100 swim 1:20, 1:35, 1:50, 2:15
1 x 200 pull 2:50, 3:20, 3:50, 5:00
2 x 100 swim 1:15, 1:30, 1:45, 2:15
1 x 100 pull 1:30, 1:45, 2:00, 3:00
1 x 100 swim 1:10, 1:25, 1:40, 2:15
1 x 100 warm down
Total 2100 -3000 yards
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