Boost Your Comfort in Open Water | USA Triathlon

Boost Your Comfort in Open Water | USA Triathlon

Workout, Tuesday, August 30, 2011

15 MWU

1 x 600 fins

50 fly kick, 50 six kick roll, 50 six beat kick

1 x 200 pace 3:40, 4:00, 4:40, 5:00

3 x 100 descend 1:50, 2:00, 2:20, 2:30

4 x 50 build :55, 1:00, 1:10, 1:15

Pull with paddles, buoy, band

1 x 400 breathing every 3rd

1 x 300 breathing every 5th

1 x 200 breathing every 7th

1 x 100 breathing every 9th

Total 2300 meters +Warm Up

Swim Technique 101

This session is designed for anyone getting ready for next year triathlon/open water season (or wants to learn how to swim) who feels they need help defining or refining their swim technique. The emphasis is on technique, body position so thatis reduces drag and stroke count, propulsion, power and increasing speed. You can't go faster until your technique is correct. We promise to teach you more about swimming than you ever care to know....

What will you get out of this class?

1. How to swim with a group

2. Coach Feedback

3. More info about swim technique than you ever care to know

4. An email after every practice discussing what you worked on at practice

5. Videos of all the drills you

work on

6. Swimming articles and online videos

7. Email with coach to discuss swimming

We would love to help you with your swimming!

2011 Fall Practice Schedule:

Start Date: Sunday, October 23

End Date: Tuesday, January 31

16 Practices with the Swim technique 101 class.

January we welcome you to come as many classes as possible with the Level III/IV group (17 possible practices)

.

1st practice is MANDATORY (Sunday, October 23)!!!!

All Practices are held at the Williamson County Rec Center (ISC)-

920 Heritage Way, Brentwood, TN, 37027

**** You do not have to be a member of the ISC to be a part of this class. This is a public pool. If you would like to practice on your own at this pool outside of class, you must purchase a pass or a yearly membership. There are showers and locker rooms available for use during our practice times.

Sun. October 23- 1:15-3:15pm
Tue. October 25- 7:30-8:15pm
Sun. October 30, 1:15-3:15pm

Tue. November 1- 7:30-8:15pm

Sun. November 6- 1:15-3:15pm

Tue. November 8- 7:30-8:15pm
Sun. November 13- 1:15-3:15pm
Tue. November 15- 7:30-8:15pm
Sun. November 20- 1:15-3:15pm
Tue. November 22-7:30-8:15pm
Sun. November 27- 1:15-3:15
Tue. November 29- 7:30-8:15pm

Tue. December 6- 7:30-8:15pm

Sun. December 11- 1:15-3:15pm
Tue. December 13- 7:30-8:15pm
Sun. December 18- 1:15-3:15pm

January 3- 31 Practice Schedule:

Tuesdays 5:00-6:30am

Wednesdays 6:30-8:00pm

Fridays 5:00-6:30am

Sundays 3:15-4:45pm

Semester COST: $400

*1st Practice is MANDATORY!*

1st half of the class will be designated to going class overview. 2nd half of class, you will be getting in the water

*Do bring your fins and pull buoy to the first practice, so we can make sure you got the correct ones.

How do you reserve a spot for Fall?
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.

*Men and Women- any suit made of polyester is the way to go!
Poly suits will last years!

*Women- the cutest suits in the world can be found at Splish.comSplish offers many suits in a poly blend!

2. 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 faceC. If goggles stick to your face for a few seconds then you found a pair of 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. They say Excel on them.

4. Fins
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 BuoyBelow 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:
1. Endurance Sports and Rec

2. All American Swim and Surf In Nashville:Stores Located in Nashville:

1. Team Nashville off of West End

If you prefer to buy your stuff online, swimoutlet.com is about the

best place to buy it.

Look forward to working with you,
Ashley Whitney

Practice, Tuesday, August 23, 2011

15 mwu

8 X 50 FINS :55-1:10

ODDS- FLY KICK ON BACK

EVENS- 25 TARZAN, 25 SIGHTING EVERY 3RD

6 x 150 2:45, 3:00, 3:15, 4:00

negative split

1 x 500 pull with buoy and band

4 x 150 2:45, 3:00, 3:15, 4:00

25 FAST, 100 moderate, 25 FAST

1 x 500 pull with buoy and band

Total 2900 meters

December Practice Schedule

All practices held @ ISC- 920 Heritage Way, Brentwood, TN 37207

Friday, December 2, No practice. Pool closed for swim meet.

Sunday, December 4, No practice. Pool closed for swim meet.

Tuesday, December 6, 5:00-6:30am

Wednesday, December 7, 6:30-8:00pm

Friday, December 9, 5:00-6:30am

Sunday, December 11, 3:30-5:00pm

Tuesday, December 13, 5:00-6:30am

Wednesday, December 14, 6:30-8:00pm

Friday, December 16- Pool Closed. No practice.

Sunday, December 18, 1:15-5:00pm....

100 x 100's or as many as you would like or can fit in during this time period.

December 19-January 3 = Break for Excel Triathletes. You are more than welcome to swim with masters Monday, Wednesday, Friday 5:00-6:30 or 8:30-10:00am during this time.

November Practice Schedule

All practices held at the ISC- 920 Heritage Way, Brentwood, TN 37207

Tuesday, November 1, 5:00-6:30am

Wednesday, November 2, 6:30-8:00pm

Friday, November 4, 5:00-6:30am

Sunday, November 6, 3:30-5:00pm

Tuesday, November 8, 5:00-6:30am

Wednesday, November 9, 6:30-8:00pm

Results Physiotherapy provides free injury screening

Friday, November 11, NO PRACTICE. POOL CLOSED in observance of Veteran's Day

Sunday, November 13, 3:30-5:00pm

Tuesday, November 15, 5:00-6:30am

Wednesday, November 16, 6:30-8:00pm

Friday, November 18, 5:00-6:30am

Sunday, November 20, 3:30-5:00pm

Tuesday, November 22, 5:00-6:30am

Wednesday, November 23, 6:30-8:00pm

Friday, November 25, NO PRACTICE POOL CLOSED

Sunday, November 27, 3:30-5:00pm

Tuesday, November 29, 5:00-6:30am

Wednesday, November 30, 6:30-8:00pm

Results Physiotherapy provides free injury screening

October Practice Schedule

Sunday, October 2, 6:30-8:00am Lake

Tuesday, October 4, 5:00-6:30am ISC

Wednesday, October 5, 6:30-8:00pm ISC

Perry Smith with promotion physical therapy (http://promotion-pt.com/)

coming for free injury screening and injury prevention talk

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

Sunday, October 9, 6:30-8:00am Lake

Tuesday, October 11, 5:00-6:30am ISC

Wednesday, October 12, 6:30-8:00pm ISC

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

Sunday, October 16, 6:30-8:00am Lake

Tuesday, October 18, 5:00-6:30am ISC

Wednesday, October 19, 6:30-8:00pm ISC

Results Physiotherapy provides free injury screening

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

Sunday, October 23, 6:30-8:00am Lake

Tuesday, October 25, 5:00-6:30am ISC

Wednesday, October 26, 6:30-8:00pm ISC

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

Results Physiotherapy provides free injury screening

Sunday, October 30, 6:30-8:00am Lake

ISC- 920 Heritage Way, Brentwood, TN 37027

Hamilton Creek Marina- Directions to lake:Take I-40 East from Nashville to Exit 219, Percy Priest Lake and Stewart's Ferry Pike. Turn right at the top of the off-ramp.

Keeping straight will take you down Bell Rd. past the Elm Hill Recreation Area tothe Hamilton Creek Park and Marina, both on the left side of the road, and well marked.
Three Miles from Highway exit, turn left into Hamilton Creek Park. Take first left toget to boat house and our swim start.

Workout, Wednesday, August, 17, 2011

20 MWU

10 x 50 1:10, 1:15, 1:20

Odds- 25 kick, 25 swim

Even's 25 drill, 25 swim

6 x 200 3:45, 4:00, 4:30

pull descend 1-3, 4-6

4 x 50 25 fast, 25 swim

6 x 100 1:50, 2:00, 2:15

pull descend 1-3, 4-6

4 x 50 25 fast, 25 swim

6 x 50 :50, 1:00, 1:05

pull descend 1-3, 4-6

4 x 50 25 fast, 25 swim

Total 3200 meters

September Practice Schedule

Friday, September 2, 5:00-6:30am ISC

Sunday, September 4, 6:30-8:00am Lake

Tuesday, September 6, 5:15-6:30am MFY

Wednesday, September 7, 6:30-8:00pm ISC

Results Physiotherapy (http://www.resultsphysiotherapy.com/)

coming for free injury screening and injury prevention talk

Friday, September 9, 5:00-6:30am ISC

Sunday, September 11, 6:30-8:00am Lake

Tuesday, September 13, 5:15-6:30am MFY

Wednesday, September 14, 6:30-8:00pm ISC

Friday, September 16, 5:00-6:30am ISC

Sunday, September 18, 6:30-8:00am Lake

Tuesday, September 20, 5:15-6:30am MFY

Wednesday, September 21, 6:30-8:00pm ISC

Friday, September 23, 5:00-6:30am ISC

Sunday, September 25, 6:30-8:00am Lake

Tuesday, September 27, 5:15-6:30am MFY

Wednesday, September 28, 6:30-8:00pm ISC

Friday, September 30 5:00-6:30am ISC

Maryland Farms YMCA- 5101 Maryland Way, Brentwood, TN 37027.

PLEASE enter front door and walk through the club to the outdoor pool.

ISC- 920 Heritage Way, Brentwood, TN 37027

Hamilton Creek Marina- Directions to lake:Take I-40 East from Nashville to Exit 219, Percy Priest Lake and Stewart's Ferry Pike. Turn right at the top of the off-ramp.

Keeping straight will take you down Bell Rd. past the Elm Hill Recreation Area tothe Hamilton Creek Park and Marina, both on the left side of the road, and well marked.
Three Miles from Highway exit, turn left into Hamilton Creek Park. Take first left toget to boat house and our swim start.

Workout, Tuesday, August 16, 2011

15 MWU

1 x 600 fins = 50 kick, 50 drill, 50 swim

3 x 500 or 400 or 300

Everyone is on 10:15

50 Fast, 450 pace or 50 fast, 350 pace or 50 fast, 250 pace

Descend 1-3 by 30 at least 30 seconds

1 x 500 pull to finish

Total 2000-2600meters

Online - Scott Tucker Straight-Arm Freestyle - GoSwim!

Online - Scott Tucker Straight-Arm Freestyle - GoSwim!

Workout, Wednesday, August 10, 2011

20 MWU

8 x 50

odd = 25 tarzan/ 25 swim

even = sighting every 3rd

4 x 50 pull descend 1-4 1:00, 1:05, 1:10, 1:15

4 x 75 swim descend 1-4 1:30, 1:40, 1:50, 2:00

4 x 100 pull descend 1-4 2:00, 2:10, 2:20, 2:30

4 x 125 swim descend 1-4 2:30, 2:40, 2:50, 3:00

4 x 150 pull descend 1-4 3:00, 3:15, 3:30, 3:45

1 x 400 fins by 50's kick swim drill swim

Total 2800

Workout, Tuesday, August 9, 2011

15 MWU

Three Times:

2 x 50 1:00, 1:05, 1:10, 1:15

1 x 100 swim 2:00, 2:05, 2:15, 2:30

1st round 50's are pull with R paddle only

2nd round 50's are pull with L paddle only

3rd round 50's are pull with both paddles

Lanes 3-4

6 x 300 on 6:00

descend 1-3, 4-6

Lanes 1-2

8 x 200 4:30 or 5:00

descend 1-4, 5-8

1 x 200-400 pull to loosen up, no paddles

Total 2200-2800 meters

Workout, Wednesday, August 3, 2011

20 MWU

Three Times:

1 x 50 1:00, 1:05, 1:15, 1:30

1 x 100 2:00, 2:15, 2:30, 3:00

1 x 150 3:00, 3:20, 3:45, 4:00

1 x 200 4:00, 4:30, 5:00, 5:30

20 x 50 pull 1:00, 1:05, 1:10, 1:15

1. build, 2. easy. 3. build 4. fast

100 cool down

Total 2600 meters

Workout, Tuesday, August 2, 2011

15 min WU

Everything is 50m long course.

pick an interval and keep it for the whole work out

1:00 1:05 1:10 1:15 1:20

10x 50 with fins

odd - fly kick on back

even - 6 kick roll free

fins off

6x 50

odd build

even - DPS

4x50

descend 1-3 hold 4 same as 3

3 or 4 or 5 x 50 x 3 sets

set 1 - pace- whatever pace you like, just make it the same every time

set 2 pace - 2 sec - make it the same swim time every time.

set 3 pace -5 sec - again, make it the same every time

set 4 pace - same swim time as first set.

WD - 200 pull no paddles breathing pattern - 3,5,3,7 by 50