Tuesday, February 28, 2012
Monday, February 27, 2012
Sheila Taormina Clinic March 28, 2012!
Four time olympian and olympic gold medalist, Sheila Taormina, is coming back to Nashville to expand her teachings of the freestyle swim stroke. Clinic will be held in lieu of Excel's scheduled swim practice Wednesday, March 28th.
Clinic hours 6:30-8:00pm
Clinic location- 920 Heritage Way, Brentwood, TN 37027
Cost of the clinic $10
To reserve a spot in the clinic, email Ashley Whitney- triash@gmail.com
Flips books for sale $10
Bands for sale $25
Above items purchased together are $30 ($5 off for combined purchase).
For more info on Sheila - sheilat.com
Sheila Taormina's new book on shelves May 2012
swimspeedsecrets.com/In Swim Speed Secrets for Swimmers and Triathletes, 4-time Olympian, gold medalist, and triathlon world champion Sheila Taormina reveals the swim technique used by the world’s fastest swimmers.
Over the course of 4 Olympic Games and throughout her career as a world champion triathlete, Taormina refined her exceptional technique as a student of the sport, studying the world’s best swimmers using underwater photographs and video analysis. From Johnny Weissmuller to Michael Phelps, the world’s fastest swimmers share one common element: a high-elbow underwater pull.
Many swimmers and triathletes neglect the pull, distracted by stroke count or perfecting less critical details like body position, streamlining, and roll. Swim Speed Secrets focuses on the pull—the most crucial element of swimming—to help triathletes and swimmers overhaul their swim stroke and find the speed that’s been eluding them.
With a commonsense approach that comes from decades of practice and 15 years of hands-on coaching experience, Taormina explains why the high-elbow underwater pull is the most important part of swimming and how swimmers can transition to this vital technique. She offers the best drills to cultivate a sensitive feel for the water. Her dryland and strength building exercises develop the arm positioning and upper body musculature required to swim faster. She describes what it feels like when swimmers have learned the secret and offers tips that helped her perform at a world-class level for two decades.
Sheila Taormina’s Swim Speed Secrets brings the focus back where it belongs—to a powerful underwater stroke. With this book, triathletes and swimmers can stop swimming for survival and break through to new levels of speed and confidence in the water.
Swim Speed Secrets will be available in May in bookstores, tri and swim shops, and online. Pre-order your copy of Swim Speed Secrets from these online retailers:
- Swim Speed Secrets on Amazon.com
- Swim Speed Secrets on BarnesandNoble.com
- Swim Speed Secrets from your local independent bookseller through IndieBound
- Swim Speed Secrets on Chapters/Indigo’s website
- Swim Speed Secrets from Amazon Canada
- Swim Speed Secrets from Amazon UK
- Swim Speed Secrets on SwimOutlet.com
- Swim Speed Secrets on TriSports.com
- Swim Speed Secrets on VeloGear.com
Sunday, February 26, 2012
Thursday, February 23, 2012
March Practice Schedule
Friday, March 2, 5:00-6:30am
Sunday, March 4, 3:30-5:00pm
Tuesday, March 6, 5:00-6:30am
Wednesday, March 7, 6:30-8:00pm
Friday, March 9, 5:00-6:30am
Sunday, March 11, 3:30-5:00pm
Tuesday, March 13, 5:00-6:30am
Wednesday, March 14, 6:30-8:00pm
Friday, March 16, 5:00-6:30am
Sunday, March 18, 3:30-5:00pm
Tuesday, March 20, 5:00-6:30am
Wednesday, March 21, 6:30-8:00pm
Friday, March 23, 5:00-6:30am
Sunday, March 25, 3:30-5:00pm
Tuesday, March 27, 5:00-6:30am
Wednesday, March 28, 6:30-8:00pm (Sheila Taormina Clinic- $10)
Friday, March 30, 5:00-6:30am
Masters have practice:
Monday- Wednesday 5:00-6:30am
Monday-Wednesday-Friday 8:30-10:00am
Coach Steven runs these practices.
Go Swim Picture of the Week
Distance swimmer in the middle of a FAST set. Look at his front quadrant swimming and EVF!!!!
Workout, Tuesday, February 21, 2012
20 MWU
8 x 75 or 100 or 125 on 1:30
All distance done the same- 25 fly kick, 25 swim free
2 x 200 with fins
1. 25 sprint swim to first line, 25 sprint to second line, 25 sprint to 3rd line,
25 sprint to 4th line, 25 sprint to 5th line, 25 sprint to 6th line, 25 sprint to 7th line, 25 sprint to 8th line. When you are not sprinting, you are swimming easy. Our 25 yard pool is broken into 8 lines, so the last 25 you are essential sprint 25 yards.
2. Is reverse of #1. 25 sprint 8 lines, 25 sprint 7 lines, 25 sprint 6 lines, 25 sprint 6 lines, 25 sprint 5 lines, 25 sprint 4 lines, 25 sprint 3 lines, 25 sprint 2 lines, 25 sprint 1 line.
Next set done 3-4 times:
3 x 100 tight descend
30 seconds rest
1 x 200 pull
Interval groups:
1:15, 2:45
1:30, 3:00
1:40, 3:30
2:00, 4:15
2:10, 4:30
Total 2500-3800 yards
Sunday, February 19, 2012
Tuesday, February 14, 2012
Workout, Tuesday, February 14, 2012
20 MWU
8 x 75 fins 1:20, 1:30
25 right arm, 25 swim, 25 left arm
10 x 100 Start and finish each 100 at the flags.
You can use the walls for your turns.
Resting under flags becomes active recovery when you are treading water or vertical kicking
20 x 50 :50, 1:00, 1:10
Start from middle of pool.
Work on streamlining 3-4 lines under water off every wall
200 easy warm down
Total 2800 yards + Warm Up
Monday, February 13, 2012
Workout, Sunda, February 12, 2012
20 MWU
8 x 50 (25 drill- tarzan, flip, 25 swim- DPS) 1:00, 1:10, 1:20, 2:00
Lanes 1 and 2 used fins
6 x 100’s fins 1:30, 1:40, 1:50, 2:15
50 kick on back (fly or free) 50 swim free
6 x 100’s fins 1:30, 1:40, 1:50, 2:15
50 kick on back (fly or free) 50 swim free
Lanes 1-3 used fins
4 x 200 3:00, 4:00, 4:20, (Lanes 1 did 5 x 100 on 2:30)
4 x 200 3:00, 4:00, 4:20, (Lanes 1 did 5 x 100 on 2:30)
Hold stroke count and descend your time
2 x 400 pull 6:40, 7:20, 8:00, 10:00
Total 2600 Meters + Warm Up
Friday, February 10, 2012
Thursday, February 9, 2012
Workout, Wednesday, February 8, 2012
Group A
1000
800
600
400
200
Minute rest between each distance.
Goal of set A. Keep an eye on your pace each 100. B. Descend your pace by 2-5 seconds on each distance.
Example: If you held 2:00 on 1000, hold 1:55 on 800, 1:50 on 600, 1:45 on 400 and as fast as you can on 200.
Group B
600
500
400
300
200
100
Minute rest between each distance.
Goal of set A. Keep an eye on your pace each 100. B. Descend your pace by 2-5 seconds on each distance.
Group C
500
400
300
200
100
Minute rest between each distance.
Goal of set A. Keep an eye on your pace each 100. B. Descend your pace by 2-5 seconds on each distance.
Totals: 3000 - 2100- 1500yards
Tuesday, February 7, 2012
Workout, Tuesday, February 7, 2012
20 MWU
10 x 100 Descending interval
1. 1:35, 1:40, 1:45
2. 1:30, 1:35, 1:40
3. 1:25, 1:30, 1:35
4. 1:20, 1:25, 1:30
5. 1:15, 1:20, 1:25
4 x 50 1:00
25 Wrist Drag, 25 Swim
2 x 75 1:20, 1:30
K-D-S
4 x 125 1:45, 2:00
50 Build, 25 Wrist Drag, 50 Fast
4 x 75 Under Water Turns
3 x 200 Pull Descend 1-3
The Daily News of Open Water Swimming: Ten Things To Consider About Hydration In The Open...
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Monday, February 6, 2012
Thursday, February 2, 2012
Workout, Wednesday, February 1, 2012
20 MWU
25 Streamline jumps
Under water picture
12 x 50 fly/free
Odd's- with board
Even's kick on back, no board
:50, 1:00, 1:10
1 x 200 stroke count -2
20 x 25 stick :25, :30, :40
1 x 1000 pull
Total 2300 yards + Warm Up
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