Excel Triathletes

Feel For The Water! Advice & Tips to Improve Your Swimming.: Performance = Technique + Fitness + OW Skills

2012-01-27T10:12:00.000-06:00

Feel For The Water! Advice & Tips to Improve Your Swimming.: Performance = Technique + Fitness + OW Skills

Workout, Wednesday, January 25, 2012

2012-01-25T20:43:00.002-06:00

20 MWU

10 x 25 start on your side and finish on your side

:30, :35, :40

12 x 75 1:30, 1:45, 2:00

25 long slow strokes

25 short fast strokes

25 long and fast

10 x 25 work on not having any bubbles on entry hand

:30, :35, :40

400-300-200-100 Pull bilateral breathing

15 RI

Total 2400 yards + Warm Uo

February Practice Schedule

2012-01-25T16:41:00.002-06:00

Wednesday, February 1, 6:30-8:00pm

Friday, February 3, 5:00-6:30am

Sunday, February 5, 3:30-5:00pm

Tuesday, February 7, 5:00-6:30am

Wednesday, February 8, 6:30-8:00pm Results Physiotherapy Free Injury Screening

Friday, February 10, 5:00-6:30am

Sunday, February 12, 3:30-5:00pm

Tuesday, February 14, 5:00-6:30am

Wednesday, February 15, 6:30-8:00pm

Friday, February 17, 5:00-6:30am Results Physiotherapy Free Injury Screening

Sunday, February 19- Practice Canceled. Pool Closed for swim meet

Tuesday, February 21, 5:00-6:30am

Wednesday, February 22, 6:30-8:00pm

Friday, February 24, 5:00-6:30am

Sunday, February 26, 3:30-5:00pm

Tuesday, February 28, 5:00-6:30am

Wednesday, February 29, 6:30-8:00pm Results Physiotherapy Free Injury Screening

Workout, Tuesday, January 24, 2012

2012-01-25T16:11:00.002-06:00

20 MWU

15 x 200

1-5 descending interval

3:40, 3:30, 3:20, 3:10, 3:00

3:40, 3:35, 3:30, 3:25, 3:20

4:00, 3:50, 3:40, 3:30, 3:20

4:10, 4:05, 4:00, 3:55, x

6-10 pull fast interval, short rest

3:00

3:20

3:30

3:45

4:00

11-15 recovery (fins optional)

50 backstroke kick (goal is to keep your knees under water)

50 side kick

50 choice drill

50 swim easy

Total 2400-3000 yards + warm up

Workout, Sunday, January 22

2012-01-25T15:59:00.002-06:00

Mix it up day!

If you normally swim in lane 1 for warm up, start in lane 4 today

If you normally swim in lane 2 for warm up, start in lane 3 today

If you normally swim in lane 3 for warm up, start in lane 2 today

If you normally swim in lane 4 for warm up, start in lane 1 today

Musical Lanes:

When your lane finishes the set, move to the next lane for the next set

Lane 1 moves to lane 4, lane 4 moves to lane 3. Lane 3 moves to lane 2. Lane 2 moves to lane 1.

Lane 1 Set:

600-800 pull with buoy and band

2-4 x 50 band only 10 RI

Lane 2 Set:

1 x 300 with R paddle and L fin

1 x 300 with L paddle and R fin

4 x 50 FAST with both paddles and fins

Lane 3 Set:

6 x 50 UNIT drill 2:00

2-4 x 50 holding lowest unit

Lane 4 Set:

5 x 100 kick with fins and board

25, with pushing board against the water- creates resistance

25 kick with board on top of water- this should be much easier

25 kick on back holding board above you in air

25 kick board over your head resting on surface of water- should be much easier

1 x 30 squat jumps from bottom of pool

Reading a Set - GoSwim!

2012-01-23T20:57:00.000-06:00

Reading a Set - GoSwim!

All Strokes - Math - GoSwim!

2012-01-23T20:45:00.000-06:00

All Strokes - Math - GoSwim!

Swim Sci: Oscillating Oxygen

2012-01-23T20:16:00.000-06:00

Swim Sci: Oscillating Oxygen: Oscillating Oxygen A couple weeks ago we discussed Optimizing Breathing Patterns in a post that sparked quality discussion. Let’s take th...

Feel For The Water! Advice & Tips to Improve Your Swimming.: A Simple Exercise To Make Your Breathing Easier

2012-01-20T09:50:00.000-06:00

Feel For The Water! Advice & Tips to Improve Your Swimming.: A Simple Exercise To Make Your Breathing Easier

Workout, Friday, January 20, 2012

2012-01-20T09:40:00.002-06:00

20 MWU

Ten Times:

Lanes 1-5: 25 kick, 100 swim 10 RI

Lanes 6-9: 25 kick, 50 swim 2:00

Lanes 1-5 = 1000 pull

Lanes 6-9 = 600 pull

bilateral breathing

Lanes 1-5 = 8 x 75 1:45

Lanes 6-9 = 4 x 75 2:00

25 long SLOW strokes

25 short FAST strokes

25 Long and FAST strokes

1 x 400 pull

4 x 50 25 fast, 25 easy

Total Lane 1-5 = 3250 yards + Warm Up

Total Lane 6-9 = 2050-2250 yards + Warm Up

Workout, Wednesday, January 18, 2012

2012-01-20T09:33:00.002-06:00

20 MWU

4 x 25 stroke count- get average. 10 RI

20 x 25 stroke count - 4 from your average

:25, :30, :35, :40

If you are not at the wall when you reach your goal stroke count,

kick in on your side.

take a :30 break at half way point

12 x 50 pull :50, 1:00, 1:10, (8 x 50 on 1:30)

20 x 25 pulling

:30, :35, :45

fast turn over!!!

take a break at half way point

1 x 500 pull Bilateral breathing

Total 2200 yards + Warm Up

Tuesday, January 17, 2012

2012-01-18T17:12:00.003-06:00

20 MWU

12 x 75 1:20, 1:40, 2:00

Take 30 seances break after each set of 4

12 1/2 kick, 12/12 swim easy

12 1/2 six kick roll, 12/12 swim easy

12 1/2 fast swim, 12/12 swim easy

1000 pull working on bilateral breathing and getting HR down

20 x 25 stick :25, :30, :35

Take break after 10

200 warm down

Total 2600 + Warm Up

100 Meter Swim with Band only- 1:23!!!

2012-01-16T20:58:00.001-06:00

Workout, Sunday, January 15, 2012

2012-01-16T14:11:00.002-06:00

20 MWU

20 x 50 1:00, 1:05, 1:10, 1:30

Take :30- 1:00 break between sets of 4

1-4 Get stroke count base by taking average stroke count of 4 x 50's

5-8 Base stroke count -1

9-12 Base stroke count -2

13-16 Base stroke count -3

17-20 Base stroke count -4

10 x 150 2:45, 3:00, (lane 2 did 8 x 150 on 3:45)

100 base stroke count -2

50 build

Take 1:00 break after # 4 and 8

Lane 1 did 8 x 100 instead of 150's

Interval 3:00

50 stroke stroke count -2

50 build

Lane 4 did 400 easy pull

Totals:

Lane 1- 1800 meters + warm up

Lane 2- 2250 meters + warm up

Lane 3- 2500 meters + warm up

Lane 4- 2900 meters + warm up

Freestyle - High Hips - GoSwim!

2012-01-16T13:24:00.000-06:00

Freestyle - High Hips - GoSwim!

Imagine this stroke next time you swim

2012-01-13T09:50:00.000-06:00

Workout, Wednesday, January 11, 2012

2012-01-12T14:10:00.002-06:00

20 MWU

10 bobs

5 Times:

4 x 25 stick :30, :35, :40

1 x 100 swim 1:30, 1:45, 2:20

8 x 25 swim slow 1:00

swim slower than 40 seconds per 25

focus on 1 technique concept each 25

5 x 200 pull with band and buoy 3:30, 3:30, 4:00,

breathing pattern 3-5-3-7 by 50's

6 x 75 1:130, 1:45

K-D-S by 25

Total 2650 yards

All Strokes - Hand Instinct - GoSwim!

2012-01-12T14:06:00.000-06:00

All Strokes - Hand Instinct - GoSwim!

Medical Mondays: Sprains & Strains -- January 9, 2012 -- Dr. Jim - NewsChannel5.com | Nashville News, Weather & Sports

2012-01-11T09:49:00.000-06:00

Medical Mondays: Sprains & Strains -- January 9, 2012 -- Dr. Jim - NewsChannel5.com | Nashville News, Weather & Sports

Workout, Tuesday, January 10, 2012

2012-01-10T12:30:00.002-06:00

20 MWU

10 Bobs- sink all the way to the bottom of the pool into a good squat. Before pushing up to the surface, try to get into streamline position. Once you get into streamline position, try to stay in that for all 10 bobs.

6 Times:

45 seconds vertical kick, 15 seconds rest- no holding onto wall or lane rope between sets.

1 x 500 (rookies use fins) focus of this set is EVF

25 scull windshield wiper drill

25 swim

25 catch up

25 swim

Two Times Through:

50 :45, :50, :55, 1:00, 1:10

100 1:30, 1:40, 1:50, 2:00, 2:20

150 2:15, 2:30, 2:45, 3:00, 3:30

200 3:00, 3:20, 3:40, 4:00, 4:40

150 2:15, 2:30, 2:45, 3:00, X

100 1:30, 1:40, 1:50, 2:00, X

50 :45, :50, :55, 1:00, X

1st round swimming

2nd round pulling

1 Minute rest after each round

fastest interval group did 3 rounds

slowest interval group just went up later but did set 3 times

Practice Sunday, January 8, 2012

2012-01-08T20:59:00.002-06:00

20 MWU

4 x 150 Fins

3:00, 3:15, 3:30

50 Kick shrugging shoulder

50 Six kick Roll

50 swim DPS

8 x 50 1:00, 1:05, 1:10

Stroke count 30-35

Three Times:

1 x 200 swim 3:30, 4:00, 4:15, 5:00

6 x 50 pull 1:00, 1:05, 1:10, 1:30

breathing pattern 2-3-4-5-6-7

Total 2500 meters + warm up

Workout, Friday, January 6, 2012

2012-01-06T12:45:00.002-06:00

20 MWU

16 x 50 1:00-1:15-1:30

1-4 STICK working on breathing to L (one Eye)
5-8 Breathin every 5th
9-12 Stick working on breathing to R (one Eye)
13-16 Breathing every 7th

Group 1 main set:

Two times through

1 x 300 pull 4:30, 5:00

1 x 200 DPS 3:15, 3:40

1 x 300 pull 4:30, 5:00

1 x 100 dps 1:40, 1:50

1 x 300 pull4:30, 5:00

1 x 50 DPS :50, 1:00

Group 2 main set:

8 times through

1 x 100 pull 2:15

1 x 50 DPS 1:15

break 1 minutes after 4 rounds

Total 2000 or 3300 yards + Warm up

Feel For The Water! Advice & Tips to Improve Your Swimming.: Turn Off The Brain And Press The Go Button

2012-01-06T12:41:00.000-06:00

Feel For The Water! Advice & Tips to Improve Your Swimming.: Turn Off The Brain And Press The Go Button

Joel Filliol: The Top 20 Rules for Faster Triathlon Swimming

2012-01-06T12:36:00.000-06:00

Joel Filliol: The Top 20 Rules for Faster Triathlon Swimming: The most popular post on this blog is a 2007 post on swimming , which is mainly a link to another blog post from The Triathlon Book. ...

Workout, Wednesday, January 4, 2012

2012-01-04T18:03:00.001-06:00

Arm swings
2 x YTWL
ABS- pelvis tilts, 20 straight leg, 20 bent leg

20 MWU

Fins on float and do 10 x pelvis tilts
10 x 25 kick on belly working on pelvis tilts 10 RI
When you need to breathe, tilt head to breathe

20 x 25
22 strokes down to 13

6 x 50 Unit Drill 1:30-3:00

5 x 100 1:35
4x100 2:25 2:10 1:55 1:45 1:30
3x100 2;20 2:05 1:50 1:40 1:25
2x100 2:15 2:00 1:45 1:35 1:20
1x100 2:10 1:55 1:40 1:30 1:15

20 x 25 from middle of pool working on turns

1 x 500 pull if you have time

Total 3050-3550 yard

The Core & Core Strength In Freestyle Swimming

2012-01-04T10:26:00.000-06:00

The Core & Core Strength In Freestyle Swimming

Lane 9 News Archive: Janet Evans Among Olympians to Highlight Austin Grand Prix

2012-01-04T09:39:00.000-06:00

Lane 9 News Archive: Janet Evans Among Olympians to Highlight Austin Grand Prix

Freestyle - Learn to Swim Freestyle - Step 1 - GoSwim!

2012-01-04T09:28:00.001-06:00

Freestyle - Learn to Swim Freestyle - Step 1 - GoSwim!

Workout, Tuesday, January 4, 2012

2012-01-04T09:14:00.001-06:00

20 MWU

16 x 50:
4x50 (25 right arm, 25 left arm) 1:10, 1:20, 1:30
4x50 (25 catch up, 25 fingertip drag) :50, 1:00, 1:10
4x50 (25 Tarzan, 25 six kick roll) 1:00, 1:10, 1:20
4x50 (25 fist drill, Recovery/flip hand) :50, 1:00, 1:10
8x25 (IM order, all drill) or free swim :40, :45, :50
Rookies can use fins for 50's set

MUST do FLIP TURNS during this set!

6 x 150 2:15, 2:30, 2:45
or 6 x 100 2:15
or 6 x 50 20 RI

6 x 75 Pull 1:10, 1:20, 1:30, 1:40
3-5-7 breathing pattern by 75’s!!!

10-30 press outs to finish
Total- 2350 + warm up/warm down

Fast Skin 3

2011-12-31T12:33:00.001-06:00

Bike Theft

2011-12-31T09:14:00.001-06:00

Bike Lanes

2011-12-31T09:09:00.000-06:00

Practice Schedule January 2012

2011-12-30T14:23:00.003-06:00

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

Tuesday, January 3, 5:00-6:30am

Wednesday, January 4, 6:30-8:00pm

Friday, January 6, 5:00-6:30am Results Physiotherapy hold injury screening

Sunday, January 8, 3:30-5:00pm

Tuesday, January 10, 5:00-6:30am

Wednesday, January 11, 6:30-8:00pm Results Physiotherapy hold injury screening

Friday, January 13, 5:00-6:30am

Sunday, January 15, 3:30-5:00pm

Tuesday, January 17, 5:00-6:30am

Wednesday, January 18, 6:30-8:00pm

Thursday, January 25- Results Physiotherapy bike fitting

Friday, January 20, 5:00-6:30am

Sunday, January 22, 3:30-5:00pm

Tuesday, January 24, 5:00-6:30am

Wednesday, January 25, 6:30-8:00pm Results Physiotherapy hold injury screening

Friday, January 27, 5:00-6:30am

Sunday, January 29, No practice. Pool Closed for swim meet

Swim Sci: Friday Interview with Aaron Wayne

2011-12-30T14:21:00.000-06:00

Swim Sci: Friday Interview with Aaron Wayne: 1) Please introduce yourself to the readers (how you started in swimming, education, experience, etc.). My name is Aaron Wayne and I'm curr...

Feel For The Water! Advice & Tips to Improve Your Swimming.: The New Finis Tempo Trainer Pro

2011-12-30T14:19:00.000-06:00

Feel For The Water! Advice & Tips to Improve Your Swimming.: The New Finis Tempo Trainer Pro

All Strokes - Physio Ball Dryland IM - GoSwim!

2011-12-30T14:16:00.000-06:00

All Strokes - Physio Ball Dryland IM - GoSwim!

All Strokes - Hand Instinct - GoSwim!

2011-12-30T14:14:00.000-06:00

All Strokes - Hand Instinct - GoSwim!

Swimming Pic - December 22, 2011 - Sara McLarty - GoSwim!

2011-12-30T14:11:00.000-06:00

Swimming Pic - December 22, 2011 - Sara McLarty - GoSwim!

Freestyle - Heavy-Hand Side Kick - GoSwim!

2011-12-30T14:08:00.001-06:00

Freestyle - Heavy-Hand Side Kick - GoSwim!

Freestyle - 1-2-3 Drill - GoSwim!

2011-12-30T14:08:00.000-06:00

Freestyle - 1-2-3 Drill - GoSwim!

Swim Sci: Friday Interview Steven Munatones

2011-12-16T10:57:00.000-06:00

Swim Sci: Friday Interview Steven Munatones: 1. Please introduce yourself to the readers. Include how you got started in the profession, education, credentials, experience, etc. I did m...

What Is KAATSU? | www.KaatsuAqua.com

2011-12-16T10:47:00.000-06:00

What Is KAATSU? | www.KaatsuAqua.com

Feel For The Water! Advice & Tips to Improve Your Swimming.: Going A Little Deeper

2011-12-09T09:23:00.000-06:00

Feel For The Water! Advice & Tips to Improve Your Swimming.: Going A Little Deeper

Finis Tempo Trainer Pro - take control of your stroke rate and lap time!

2011-12-05T21:23:00.000-06:00

Finis Tempo Trainer Pro - take control of your stroke rate and lap time!

Workout, Sunday. November 11, 2011

2011-11-21T20:11:00.002-06:00

20 MWU

Fins:

6 x 50 1 arm with kick board. head out of the water. working on EVF 1:10

1 x 300 kick by 100's backstroke (squueze ears), choice, backstroke (squueze ears)

6 x 50 1 arm without kick board work on EVF 1:10

1 x 300 Kick choice

4 x 50 catch up EVF

1 x 10 Minute Swim SLOW thoughtful swimming working on EVF

Swimming World: Tips on Technique - Members Library

2011-11-21T09:17:00.000-06:00

Swimming World: Tips on Technique - Members Library

2011-11-21T08:58:00.000-06:00

Swimming World: Tips on Technique - Members Library

Feel For The Water! Advice & Tips to Improve Your Swimming.: Switching Off The Negative Voice Inside Your Head

2011-11-21T08:54:00.000-06:00

Feel For The Water! Advice & Tips to Improve Your Swimming.: Switching Off The Negative Voice Inside Your Head

Winter Swim Technique Class

2011-11-11T17:24:00.004-06:00

This session is designed for anyone getting ready for triathlon or 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- reducing drag and stroke count while increasing propulsion, power and 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!

2012 Winter Practice Schedule:

Start Date: Sunday, February 5

End Date: Sunday, April 29

18 Practices with the Swim technique 101 class.

After April 3rd, we encourage you to make as many classes as possible with the Triathlete Group (15 possible practices)

1st practice is MANDATORY (Sunday, February 5)!!!!

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. February 5- 1:15-3:15pm
Tue. February 7- 7:30-8:15pm
Sun. February 12, 1:15-3:15pm

Tue. February 14- 7:30-8:15pm

Sun. February 19- 1:15-3:15pm

Tue. February 21- 7:30-8:15pm
Sun. February 26- 1:15-3:15pm
Tue. February 28- 7:30-8:15pm

Sun. March 4- 1:15-3:15pm
Tue. March 6-7:30-8:15pm
Sun. March 11- 1:15-3:15pm
Tue. March 13- 7:30-8:15pm

Sun. March 18- 1:15-3:15pm

Tue. March 20- 7:30-8:15pm
Sun. March 25- 1:15-3:15pm

Tue, March 27- 7:30-8:15pm

Sun, April 1- 1:15-3:15pm

Tue, April 3- 7:30-8:15pm

April 3-29 Practice Schedule:

Tuesdays 5:00-6:30am

Wednesdays 6:30-8:00pm

Fridays 5:00-6:30am

Sundays 3:30-5:00pm

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 Winter?
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 atSplish.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. 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

Workout, Wednesday, November 9, 2011

2011-11-11T17:20:00.002-06:00

20 MWU

20 x 25 Fins :35

4-5 kick under water butterfly, swim rest of way freestyle

Two Times:

1 x 400 pull buoy only breathing every 5 30 RI

4 x 75 swim, drill, swim 20 RI

drill is six kick roll

4 x 25 kick with board 10 RI

Workout, Wednesday, November 2, 2011

2011-11-03T15:16:00.002-06:00

20 MWU

20 x 25 pull with buoy only

streamline off every wall to 3rd line

buoy forces you to push off wall deep

Three Times Through:

4 x 100 streamline to 3rd line

4 x 25 no free

Intervals:

1:45, :30

2:00, 10 RI

2:15, 10 RI

12 x 25

1-4 kick with board

5-8 no free

9-12 kick with board

Total 2300 yards

Workout, Tuesday, November 1, 2011

2011-11-02T10:15:00.003-06:00

This picture is from our last lake swim of the season. October 30, 2011.

Water Temp 60. Air Temp 34.

20 MWU

20 x 25 10 RI, NO FINS

1-4 kick with board

5-8 catch up zipper

9-12 kick with board

13-16 catch up zipper

17-20 kick with board

Three Times through

1 x 200 pull with buoy only- streamline to 3rd line off every wall

2 x 100 (50 no free, 50 free)

3 x 50 six kick roll

Intervals:

3:45, 1:45, 1:00

4:00, 2:10, 1:10

4:30, 2:30, 1:30

Total 2200 yards

Workout, Friday, October 28, 2011

2011-10-28T10:31:00.003-05:00

20 MWU

4 x 50 kick 1:00, 1:05, 1:10

25 kick, 25 swim

4 x 25 backstroke :25, :30, :35

1 x 500

work on streamline past flags

4 x 50 kick 1:00, 1:05, 1:10

25 kick, 25 swim

4 x 25 breastroke :25, :30, :35

1 x 400

work on streamline past flags

4 x 50 kick 1:00, 1:05, 1:10

25 kick, 25 swim

4 x 25 backstroke :25, :30, :35

1 x 300

work on streamline past flags

Four times:

1 x 75 kick

1 x 25 swim with six beat kick

Total 2500 yards

Workout, Tuesday, October 25, 2011

2011-10-25T14:35:00.004-05:00

20 MWU

4 x 50 Catch Up and Zipper. 20 RI

Elbow always higher than hand.

When hand gets to armpit, enter the water

1 x 200 kick with fins 20 RI

4 x 50 six kick roll, 3 stroke exchange 20 RI

1 x 200 kick with fins 20 RI

4 x 25 kick 20 RI

1 x 100 swim six kick roll

1 x 1000 or 1500 swim

Work on streamlining 2-3 blue lines off every wall

Slow, good technique is the focus

Workout, Friday, October21, 2011

2011-10-21T09:30:00.002-05:00

20 MWU

1 x 600 SUPREME =

100 IM kick

100 free swim

100 IM drill

100 free swim

100 IM swim

100 free swim

Next set done 3 times through:

8 x 25 drill

3 x 100 swim working on streaming to 2nd line

Intervals:

:30, 1:45

:40, 2:00

:45, 2:15

:50, 2:30

1st round 25's drill = catch up zipper

2nd round 25's drill= six kick roll with three stroke change

3rd round 25's drill = fist

Total 2100 yards

Workout, Tuesday, October 18, 2011

2011-10-18T19:39:00.002-05:00

20 MWU

5 x 4 x 50

1. Stick

2. Free swim - streamline to 3rd blue line

3. kick with fins

4. no free

5 pull with band and paddles

Three Times:

50 :50, 1:00. 1:05

100 1:40, 2:00, 2:10

150 2:30, 3:00, 3:15

200 3:20, 4:00, 4:20

Total 2500 yards

Workout, Friday, October 14, 2011

2011-10-14T15:01:00.002-05:00

20 MWU

Three Times:

2 x 25 long entry

2 x 25 short entry

2 x 25 medium entry

1 x 100 swim fine tuning where your hand enters the water

12 x 50 from middle of pool 1:00, 1:10, 1:20

Working on flip turns or open turns

16 x 100

interval gets 5 seconds slower each set of 2 x 100's

group 1 started @ 1:20

group 2 started @ 1:35

group 3 started @ 1:40

group 4 started @ 2:00

The idea behind the set is to just make the first set of 2 x 100's.

As interval gets slower, your times should be getting faster.

Total 3000 yards

Workout - Tuesday, October 11

2011-10-13T16:26:00.001-05:00

300 free

200 IM drill

8 * 50 kick

12 * 100

First 4- descent

Second 4- drill working on DPS and stretching out.

Last 4- negative split each one, but not going half assed on the first 50

Then Marshall asked for distance

500 free- maintain same split throughout

200 pull

500 free increasing pace through out but focus on keeping your stroke together

200 pull

500 free like this:

100 strong

200 medium pace

100 all out

100 with whatever you have left

Workout, Wednesday, September 21, 2011

2011-09-23T11:12:00.002-05:00

20 MWU

4 x 25 kick- no board 10 RI

1 x 400 kick w/ fins

25 fly kick on back, 25 choice

1 x 400 streamlines

2 x 300 pull - paddles onle

3 x 200 fast turns

1 x 400 pull with band and buoy

1:40, 1:50, 2:00 2:10 base

12 x 25 variable :35

Total 2900 yards

An Ironman for all continents on Brentwood Home Page

2011-09-16T15:52:00.000-05:00

An Ironman for all continents on Brentwood Home Page

2011-09-16T15:51:00.000-05:00

An Ironman for all continents on Brentwood Home Page

Workout, Tuesday, September 13, 2011- wetsuit legal @ Maryland Farms YMCA

2011-09-13T14:36:00.002-05:00

15 MWU

All 10 Seconds rest:

300 swim

200 kick with fins

100 swim

12 x 50 speed play (10 strokes fast anywhere in the 50)

Four times through next set:

200 4:00, 4:30, 5:00

just make interval

2 x 75 FAST 1:30, 1:45, 2:00

Total 2600 Meters

Workout, Friday, September 2, 2011

2011-09-05T15:40:00.002-05:00

20 MWU

20 x 25 working on no bubbles on hand entry

9 x 100 descend 1-3, 4-6, 7-9

1:30, 1:45, 2:00, 2:15

20 x 25 silent swimming

5 x 200 pull

3:10, 3:30, 4:00, 4:30

6 x 50 kick 1:00

Total 3200 + warm up

Workout, Wednesday, August 31, 2011

2011-09-01T07:49:00.002-05:00

20 MWU

8 x 25 when last person gets to wall, first person goes

odd's swim with eyes closed

even's sighting

20 x 20 when last person gets to flags, first person goes

work on deep water starts

5 strokes fast

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

1-4 swim breathing every 3rd

5-7 swim breathing every 5th

8-9 pull breathing every 7th

10 pull breathing every 9th

Tiotal 2750yards

Boost Your Comfort in Open Water | USA Triathlon

2011-08-31T16:30:00.000-05:00

Boost Your Comfort in Open Water | USA Triathlon

Workout, Tuesday, August 30, 2011

2011-08-30T21:54:00.003-05:00

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

2011-08-23T14:47:00.006-05:00

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

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-

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

2011-08-23T14:40:00.003-05:00

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

2011-08-23T14:18:00.004-05:00

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

2011-08-23T12:56:00.003-05:00

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

2011-08-23T12:52:00.004-05:00

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

2011-08-18T21:03:00.002-05:00

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

2011-08-17T14:20:00.003-05:00

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.

Workout, Tuesday, August 16, 2011

2011-08-16T13:54:00.002-05:00

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!

2011-08-11T13:13:00.000-05:00

Online - Scott Tucker Straight-Arm Freestyle - GoSwim!

Workout, Wednesday, August 10, 2011

2011-08-10T14:04:00.002-05:00

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

2011-08-09T14:30:00.002-05:00

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

2011-08-05T13:45:00.002-05:00

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

2011-08-05T13:44:00.000-05:00

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

Swimming for Triathlon

2011-07-29T07:00:00.001-05:00

Safe Swimmer Float!

2011-07-26T13:43:00.001-05:00

Swim Safety Device from Jarret Streiner on Vimeo.

ORDER ONE NOW

Workout, Tuesday, July 26, 2011

2011-07-26T12:52:00.002-05:00

15 MWU

12 x 50 working on breathing pattern 1:00, 1:10, 1:20, 1:30

1-2 = every 2 strokes

3-4 = 1-1-3

5-6 = 3rd

7-8 = 2-3-2-3

9-10 = 5

11-12 = 7

10 x 200

odds- swim fast

evens- pull easy

only rest is equipment change

Total 2600 yards + warn up

Lochte shapes up, pushes Phelps as top swimmer - USATODAY.com

2011-07-26T12:50:00.000-05:00

Lochte shapes up, pushes Phelps as top swimmer - USATODAY.com

Post from NYT

2011-07-26T12:32:00.002-05:00

Sink and Swim

June-Louis for The New York Times

By ELIZABETH WEIL

Published: July 22, 2011

The night before the men’s 4x100-meter freestyle relay at the 2008 Olympics in Beijing, Cullen Jones was in bed, not sleeping, when Michael Phelps, his megastar teammate, knocked on the door. “Michael’s like, ‘LeBron and all the N.B.A. guys are downstairs, and they want to say hi to us,’ ” Jones recalled. “I’m half asleep. I say, ‘What!?’ This is huge for me. Huge.” A group of N.B.A. players’ calling on a bunch of relay swimmers is equivalent to Obama’s dropping by a state assemblyman’s home. “So I pull on clothes and run downstairs,” Jones, who is 27, told me as he recovered after a practice on the black leather couch in his apartment in Charlotte, N.C. “Le-Bron is talking to Michael, saying: ‘Good luck. Trying to get eight gold medals? That’s crazy.’ And here I come racing in, I’m shaking guys’ hands. Then I hear LeBron go, ‘Wait, you got a brother on the team?’ ”

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Swimming is not a black sport, often not even a pastime. At 5, Jones almost drowned at a water park — he flipped forward in his inner tube at the end of a water slide; full resuscitation required — because he didn’t know how to swim. Jones’s mother, Debra, immediately enrolled her son in swim lessons. But in middle school, when he started beating white kids at New Jersey swim meets, parents started muttering in his direction, “Shouldn’t he be playing basketball?” Jones, who now stands 6-foot-5, heard this at home, too. His father, Ron, loved basketball and played on his community-college team. “He was a center who played like a point guard,” Jones said. “Deadly.” He could sink jump shots from half court. He wanted badly for his son to follow in his hightops. He didn’t let go of that dream until 2000, when he learned that he had lung cancer. “After that, he never missed a swim practice,” Jones told me. His father died later that year, well before Jones would break the American record in the 50-meter freestyle and win a gold medal in the 400-meter relay with Phelps. Swimmers are big on tattoos — so much exposed skin. Jones had “41,” his father’s basketball jersey number, inked on his back.

Had Jones’s father lived, he would have been justified in lobbying against a sport that combines so much pain and boredom with so little glory and margin for error. The 50-meter freestyle is a 21-second race. Jones practices a big, vaulting freestyle technique that requires twin discomforts: hyperextending the shoulder joint to create more length and power and not taking a single breath. (“I’m kind of pansy about breathing,” Jones admits.) This week, Jones will race in the biggest event of the year, the FINA World Championships, in Shanghai. He’s the fastest American ever at 50 meters, but he has also choked at a couple of key moments. In 2004, in Jones’s first Olympic trials, Gary Hall Jr., holder of eight Olympic medals at the time, strutted out to the pool deck in boxing attire; he psyched Jones out, causing him to swim poorly and not qualify. Four years later, at the 2008 Olympic trials, Hall’s antics messed with Jones’s head again. One day after Jones broke the American record in the 50-free preliminaries, Hall appeared before the finals in a satin boxing robe, and Jones says, “It took me off my game.” He didn’t swim well and again didn’t qualify (neither did Hall). “Afterward I was curled up in the fetal position in my hotel room, crying. I couldn’t believe that I’d trained so hard. Not to be ready in that moment just killed me.” After the 2008 Games, Jones took four months off. When he returned, he worked with a sports psychologist on mental preparation. “That’s the biggest hurdle for me, how to psych myself up. I still have slip-ups.”

To prepare for this week’s World Championships — which are themselves preparation for the 2012 Olympics — Jones swam last month at the Santa Clara International Grand Prix. Apart from having spectacular bodies, the best swimmers in the country lead lives that are less glamorous than you might think. Many are postcollege, in their mid-20s, with stressful, modest sponsorships that pay in part based on performance. Jones has more stability — and a B.M.W. — thanks to corporate sponsors, including Nike, that clearly see the market appeal of the handsome black swimmer. He also works with the U.S.A. Swimming Foundation’s Make a Splash initiative. Who better than Jones to connect with minority children, who drown at higher rates then white children, and teach them to swim?

In Santa Clara, Jones stripped down to a Mondrian-patterned practice suit and warmed up next to Phelps. Phelps, of course, exists on a different plane, one that includes two security guards to fend off the Sharpie-wielding children thrusting swim caps at him to sign. Jones’s agent hopes, as agents do, that Jones, too, will eventually rise above his swimming peers, that he’ll win big in the 2012 Olympics and become not just the unexpected brother on Phelps’s team but a cultural hero like Serena or Venus Williams or Tiger Woods, the black champion of a white sport. But Jones doesn’t think that grandly, not before a race. “Baby steps,” he told me, toweling off from his warm-up. “I just try to beat the guys in my heat.”

Elizabeth Weil is a contributing writer for the magazine. Her book "No Cheating, No Dying: I Had a Good Marriage, Then I Tried to Make It Better" will be published in February.

Editor: Ilena Silverman (i.silverman-MagGroup@nytimes.com)

August Practice Schedule

2011-07-25T19:49:00.003-05:00

Tuesday, August 2, 5:15-6:30am MFY

Wednesday, August 3, 5:30-7:00pm MFY

Friday, August 5, No Practice

Sunday, August 7, Lake 6:30-8:00am

Tuesday, August 9, 5:15-6:30am MFY

Wednesday, August 10, 5:30-7:00pm MFY

Friday, August 12, 6:00-7:00am Anderson Rd., Percy Priest Lake

Sunday, August 14, Lake 6:30-8:00am

Tuesday, August 16, 5:15-6:30am MFY

Wednesday, August 17, 5:30-7:00pm MFY

Friday, August 19, No Practice

Sunday, August 21, Lake 6:30-8:00am

Tuesday, August 23, 5:15-6:30am MFY

Wednesday, August 24, 5:30-7:00pm MFY

Friday, August 26, No Practice

Sunday, August 28, Lake 6:30-8:00am

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

Wednesday, August 31, 6:15-8:00pm ISC

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

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

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.

Workout, Friday, July 15, 2011

2011-07-15T08:10:00.002-05:00

20 MWU

8 x 50 descend stroke count 1-4, 5-8
8 x 50 25 Fast, 25 Easy
1:00, 1:05, 1:10, 1:20

Four Times:
1 x 150 best stroke count from above set
1 x 100 build
1 x 50 fast
2:30, 1:45, 1:00
3:00, 2:00, 1:00
3:15, 2:15, 1:15
3:30, 2:30, 1:30

4 x 150 = 100 swim, 25 Fast (2 breaths only), 25 kick
3:00, 3:30, 4:00

Total 2600 meters

Workout, Wednesday, July 13, 2011

2011-07-14T20:14:00.002-05:00

20 MWU

4 x 50 swim with Right paddle only :50, :55, 1:00, 1:05, 1:10

1 x 200 swim no paddles 3:30, 3:45, 4:00, 4:20, 5:00

4 x 50 swim with Left paddle only :50, :55, 1:00, 1:05, 1:10

1 x 200 swim no paddles 3:30, 3:45, 4:00, 4:20, 5:00

4 x 50 swim with both paddles :50, :55, 1:00, 1:05, 1:10

1 x 200 swim no paddles 3:30, 3:45, 4:00, 4:20, 5:00

10 x 100 10RI

best average

1-3 x 300 5:15, 6:00, 6:30

breathing pattern 3-5-7 by 50

Total 2500-3100 meters

Open Water Pedia

2011-07-12T09:51:00.003-05:00

Openwaterpedia is a new online reference and research tool for the open water swimming and

endurance sports community. Anyone – athletes, coaches, administrators,

race directors, volunteers, pilots or fans – can enter information in Openwaterpedia.

Thousands of entries have already been added by members of the

global open water swimming community – and it is growing daily.
Click HERE to some of the most popular pages.

Click HERE to join the Openwaterpedia facebook group.

This is a great place to announce your entries!

You can look up or add or modify all kinds of information including:

Words and phrases
Locations and venues
Events
Swimmers
International Marathon Swimming Hall of Fame inductees
Equipment, tools, devices and methodologies
Records
Manufacturers and vendors
Coaches
Pilots
Governing bodies
Teams and groups

You can freely add text, photos and videos to help describe and showcase your favorite swimmer,

coach, pilot, venue or race. Information can be added in any language, from Japanese to Spanish.

Openwaterpedia is a resource to be shared by all, veterans and newcomers alike.

Participate, research and enjoy.

The Staff of Open Water Source
www.openwatersource.com

Workout, Tuesday, July 12, 2011

2011-07-12T09:38:00.002-05:00

15 MWU

4 x 50 swim with Right paddle only :50, :55, 1:00, 1:05, 1:10

1 x 200 swim no paddles 3:30, 3:45, 4:00, 4:20, 5:00

4 x 50 swim with Left paddle only :50, :55, 1:00, 1:05, 1:10

1 x 200 swim no paddles 3:30, 3:45, 4:00, 4:20, 5:00

4 x 50 swim with both paddles :50, :55, 1:00, 1:05, 1:10

1 x 200 swim no paddles 3:30, 3:45, 4:00, 4:20, 5:00

1 x 800 Bases: 1:45, 2:00, 2:20, 2:30

1 x 600

1 x 400

1 x 200

Total 3200 meters

Workout, Wednesday, July 6, 2011

2011-07-08T15:50:00.002-05:00

20 MWU

1 x 600 fins

100 six beat kick, 100 kick fast

3 x 100 descend 1:45, 2:00, 2:10

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

3 x 200 descend 3:30, 4:00, 4:20

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

1 x 600 pull with paddles only 10:00, 11:00, 12:00

8 x 50 variable 1:05, 1:10, 1:15

1 x 600 pull with paddles only 10:00, 11:00, 12:00

- faster than 1st 600 pull

Total 3300 yards + warm up

Workout, Tuesday, July 5, 2011

2011-07-08T15:43:00.002-05:00

15 MWU

1 x 600

50 swim free, 50 fly kick, 50 free swim build

2 x 400 descend 7:00, 8:00, 9:20, X

2 x 300 descend 5:15, 6:00, 7:00, 7:30

2 x 200 descend 3:30, 4:00, 4:40, 5:00

2 x 100 descend 1:45, 2:00, 2:20, 2:30

8 x 50 variable 1:15

Total 3000 meters

Workout, Wednesday, June29, 2011

2011-06-30T21:31:00.002-05:00

20 MWU- snake through lanes

Two Times Through:

10 x 25 Pull with buoy at ankles :30, :40

1 x 200 swim using your core 4:00, 4:30

5 x 100 10 RI @ Race Pace or T30 -10 sec

1 x 100o Pull FAST

5 x 100 10 RI @ Race Pace or T30 -10 sec

1 x 100 Warm Down

Total 3000 yards + Warm Up

Swimming Pic of the Week - June 30, 2011 - GoSwim!

2011-06-30T10:00:00.000-05:00

Swimming Pic of the Week - June 30, 2011 - GoSwim!

Workout, Wednesday, June 22, 2011

2011-06-25T16:14:00.003-05:00

20 MWU

20 x 25 :30-:45

Odd's- sight and breathe to left

Even's- sight and breathe to right

4 x 200 3:30-4:30

Descend

4 x 150 2:30-3:30

25 fast, 100 moderate, 25 fast

4 x 100 1:40-2:15

rotate which 25 is fast

4 x 50 :45-:50

make interval

1000 Pull

Workout, Tuesday, June 21, 2011

2011-06-21T09:48:00.002-05:00

20 MWU

1 x 400 fins

50 fly kick on back

50 six kick roll

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

1 x 400 7:20, 8:00, 9:00, 10:00

3 x 100 1:50, 2:00, 2:15, 2:30

1 x 300 5:30, 6:00, 6:45, 7:30

2 x 100 1:50, 2:00, 2:15, 2:30

1 x 200 3:40, 4:00, 4:30, 5:00

1 x 100 1:50, 2:00, 2:15, 2:30

100's swim descend

longer distances are fast pull

4 x 50 variables 1:15

Total 2600 + Warm Up

Workout, Wednesday, June 15, 2011

2011-06-16T14:04:00.002-05:00

Stretches

20 MWU Warm Up

8 x 25 Right paddle only swim

8 x 25 Swim

8 x 25 Left paddle only swim

8 x 25 Swim

Take 30 sec Extra after each set of 8 x 25 for equipment change

Interval :25, :30, :35

Three Times through:

25 = Fast

50 = Fast/Easy

75 = Fast/ 50 Easy

100 = Fast/75 Easy

75 = 50 Easy/ Fast

50 = Easy/Fast

25 = Fast

Intervals: :25/25yds, :30/25yds, :35/25yds, :40/25yds

Take 1 Minute Rest after each round

1000 Pull for time

Total- 3200 yards

Workout, Tuesday, June 14, 2011

2011-06-15T12:45:00.002-05:00

15 MWU

4 x 200 3:45, 4:00, 4:30, 5:00

1. right paddle only

2. swim

3. left paddle only

4. swim

4 x 400 7:15, 7:45, 8:30

50 FAST, 300 Race Pace, 50 FAST

or lane 1 did 4 x 300 on 9:00

50 FAST, 200 smooth, 50 FAST

400 Pull

Total 2100-2900 meters + Warm Up

Yoga 101: Sukhasana

2011-06-15T12:42:00.002-05:00

Found on: http://seminoleheights.patch.com/articles/yoga-101-sukhasana

When I began practicing yoga eight years ago, I intensely disliked sukhasana, or easy posture. I used to loath it when I heard the teacher tell everyone in a class to sit in that posture because for me, it was not easy, it was INTENSE.

It was a posture that spoke to all of my limitations and past injuries. I used all the accoutrements — block, blanket and mat — all of which are very fine modifications for this posture. I know that it may take all and more of those props to get you feeling comfortable with this posture, as well, but know that tools help us in life to get further along with more ease. And so embrace your limitations, as I did in this posture.

It’s an important posture because once we find sukhasana, we then can practice newpranayama (yogic breathing). And that is not the only benefit, sukhasana helps open the hips, sides of legs knees and ankles. It lengthens the spine and strengthens the belly. It’s a peaceful posture in which long periods of meditation or brief centering before a practice can occurred.

Let’s begin to find our ease into sukhasana — the easy posture!

Set up your mat and then find your blanket that you used perhaps when we did low lunge and body vinyasa. Fold it into quarters, a square or rectangle. You might want to have a pillow or another blanket depending on how comfortable you are or aren’t with just one blanket.

If you can sit down on your mat criss-cross apple sauce without any problem, fantastic! If you are like me, sit crossed legged seated on a blanket or pillow with a mat to help you find the most comfortable position for you.

The contraindications of this posture would be if you have had a prior knee injury, then you want to be extremely mindful of the tension/pain factor. Check with your doctor and make sure they clear you for a new psychical activity. Remember always the No. 1 rule: no pain.

Ideally you want the knees bent knees below the hips, so we sit on the edge of the folded blanket construction to help our knee drop below hips and so that the pelvis finds a neutral position.

Stay in the middle of your center. What does that mean? Well, neither too far forward, nor too far back. You can rock forwards and back to embody this action until you find your center.

Play around the thickness if it’s too high. Believe me, you will find the right height and it will become comfortable.

You can roll your matt up, as well, and sit on its edge. Or, you can sit on a block.

Then the real fun begins. You get to find the sitz bones! Why is this fun? Well, because it one of those things as a teacher that your students either get or they look at you like you are crazy when you begin to instruct how to fin one’s sitz bones. So, let’s see how you will react.

Take your right hand and reach behind you and slide your hand under your fleshy part of your buttocks and pull the flesh out and way from your center. Then do the same for the left butt cheek. Now, once both sides are out of the way. Viola! The sitz bones!

Evenness and comfort of rooting down (apana) in the lower part of the body, as the spine and the crown of head rise towards the sky (prana).

Place your hand on your knees and if you need to feel grounded turn them down and if you need to receive more energy turn them up.

Using three-part breathing that we learned earlier in this series, purposely lift your shoulders up towards your ears as you inhale thru your nose and then with great awareness roll them back and down slightly squeezing them towards each other.

Feel the spine elongate. Remember tadasana? Try to find it in the spine, cervical spine, thru the center of your head.

As you root the tail bone and bottom body down, crown of head rises towards the sky, keep your chin, for now in line with chest. Breath stay here a couple of minutes then re-cross your legs the other way set up the sitz bones again and give yourself another few minutes on this side.

Sukhasana is a posture that will come to feel easy as long as you give yourself some time setting up to feel comfortable sitting. Enjoy sitting with awareness.

Namaste!

Yoga Instructor Debbie Rogers in Sukhasana sitting on edge of blanket.

Workout, Wednesday, June 8, 2011

2011-06-08T14:34:00.000-05:00

20 MWU

20 x 25 working on stroke count :30-:40
22 strokes - 13 or
20-11

Three Times:
1 x 100 Fast 10 RI ,

1 x 400 settle into pace (200 if in Dee’s group) 10 RI
1 x 50 Fast 1 Minute Rest

10 x 100 pull 1:20-1:40
or 6 x 100 @ 2:10/2:20

Total 1800-3000 yards + Warm Up

Olympic Team Doctor Free Injury Screening

2011-06-07T14:32:00.000-05:00

We are very pleased to host U.S. Olympic Team and local Sports Medicine doctor

JAMES N. JOHNSON, MD along with NICOLE SCHNAUS, PT, MSPT at Endurance Tuesday, June 14 from 6:00 pm to 8:00 pm. Light food and drink will be available.

Dr. Johnson studied and had residencies at Vanderbilt University, Mayo Clinic, and Stanford University and has had a private practice in Metro Nashville for several years. He has extensive experience in athlete's aches, pains, and injuries from his private practice as well as his tenure as the US Olympic Swim Team doctor. Dr. Johnson specializes in non-surgical healing and prevention of athletic injury.

Please feel free to come by Tuesday, June 14 to get advice on healing a nagging injury or preventing one from occurring.

6:00 pm to 8:00 pm