- No classes on Sunday, Nov 21 due to Turkey Triathlon. Make-up classes will be the same time on Sunday, Nov 28.
- No classes on Thanksgiving Day, Thursday, Nov 25.
- "Demo" classes at the RecPlex Nov 24-28 -- schedule here. Free to members, non-members $5 per class or unlimited classes for $15.
Blog for Triathlon Training through the LakeView RecPlex in Pleasant Prairie, WI. Training by USA Triathlon Coach Ken Johnson, from 3-Fitness & Wellness.
Friday, November 19, 2010
RecPlex Classes, Nov 21 thru 28
RecPlex class schedule for the next week and a half:
Swim 4 Fitness Review Notes (11/18)
From Nov 18 class:
- Review Skate Postion
- Double Switch
- Kicking with Kickboard, side position
Thursday, November 18, 2010
Swim 4 Fitness workout for Nov 18
w/u: 200 Free
Main Set:
2 x 800 by 100s (RI: 15”) as:
c/d: 100 free
Total = 2300 yds
Main Set:
2 x 800 by 100s (RI: 15”) as:
1-4 Build400 Pull
5 Fast
6 Easy
7 Fast
8 Easy
1:00 rest between sets
c/d: 100 free
Total = 2300 yds
Friday, November 12, 2010
No classes on Sunday, November 14
Reminder:
No Tri Swim Clinic and No Tri Brick Class on Sunday, November 14 at the RecPlex.
Make-up class is Sunday, November 28.
Swim 4 Fitness Review Notes
From 11/11 Class:
- Thumb scrape drill
- Fingertip drag drill
- Focus on inserting hand near the head
- Focus on arm extension: r-e-a-c-h toward the end of the lane
- Hands entering at 11:00 and 1:00
- Catch not crossing center of body
Thursday, November 11, 2010
Swim 4 Fitness workout for Nov 11
W/U: 300 Free, 8 x 75 Pull (RI: 15")
Main Set:
Total Yards: 1900
Main Set:
300 Easy (30")C/D: 100
3 x 75 Fast (30")
75 Easy (20")
2 x 75 Fast (30")
75 Easy (20")
75 Fast (30")
Total Yards: 1900
Swim 4 Fitness Review Notes
Review Notes from last session:
- Skate
- Skate with Overswitch
- Swim + Swim with Pullbuoy
- Arm Extension / Front Quadrant Swimming
- Hand Entry near head
- 11:00 and 1:00 arm entries
Wednesday, November 03, 2010
Help Preserve College Swimming!
Help Preserve College
Swimming for When YOU (or your child) Goes to College!
It’s no secret that college swimming has been “under the gun” due to college
budget cuts in recent decades.
We want to let NCAA Division I Presidents/Chancellors and Athletic Directors
know that there is a large, vibrant, energetic and committed swimming community
in the USA that appreciates the fact that THEIR University has kept swimming
alive and well at their institutions.
AND let them know that we want them to continue that support,
and that our Children will consider attending Universities that allow them to
continue their swimming excellence during their college years.
During the time period Nov. 15, 2010 through Dec. 30, 2010, won’t you take a few
minutes and write a letter or send an email to the President and Athletic
Director of the institution of your choice. (or more than one if you’d like!)
and say THANK YOU for their support of swimming and let them know that the
tuition dollars of you or your child will flow towards the institutions that
keep swimming opportunities alive.
You can find the email and
mailing addresses of EVERY NCAA Division I institution in the country on the
American Swimming Coaches Association website at https://www.swimmingcoach.org/ad_addresses.htm
Letters from young swimmers are particularly
appreciated! How about your swimmer (s) sits down today and does
something to preserve their own future opportunities?
All the Best, John Leonard,
American Swimming Coaches Association
Swim 4 Fitness workout for Nov 4
WU: 4 x 100 swim done as 50 kick, 50 Freestyle.
Main Set: (Rest Intervals are in seconds within parentheses):
Total: 1900
Main Set: (Rest Intervals are in seconds within parentheses):
- 50 (15”) - EZ with good technique (Zones 1-2)
- 100 (30”) - Moderate pace (T-pace + 5 seconds)
- 200 (40”) - EZ with good technique (Zones 1-2)
- 300 (60”) - Moderate pace (T-pace + 5 seconds)
- 200 (40”) - EZ with good technique (Zones 1-2)
- 100 (30”) - Moderate pace (T-pace + 5 seconds)
- 50 - EZ with good technique (Zones 1-2)
Total: 1900
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