Swim 4 Fitness Workout for Sep 30

Warm-Up: 100 Free

Main Set:

200 Moderate, RI:20"
100 Moderate, RI:20"
100 Negative Split, RI:25"
50 Negative Split, RI:25"
100 Fast, RI:30"
6 x 100 Pull, RI:25"

Cool-Down: 100 Free

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Swim 4 Fitness - points for week of 9/27

A review of the points we covered last Thursday for practice this week:

Body Position

• Hands and arms overhead as much as possible in a streamlined position.
• Head down - lower the head by placing chin closer to your chest.
• "Press the Buoy" - press the lungs/check downward (swimming "downhill")
• Easier kick to keep the hips high
• Imagine a steel pipe through the top of your head, through the neck, and down the spine; everything moves as one unit
• Roll the entire body to breathe; don't lift or turn your head to breathe (remember the idea your belly button is a blowhole - you turn it to breathe)

Front Quadrant Swimming

• Hands cross in front of the head
• Arm goes into the water and e-x-t-e-n-d-s forward; Reach and Glide!
• Remember reaching the arm forward underwater helps turn your body to the side
• Arm stays extended until the other arm enters the water, so they cross above your head
• Use your peripheral vision to see the hand enter the water by your head, and make sure the other hand is still forward

See you Thursday.

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Swim 4 Fitness begins Sept 16

Quick update: the Swim 4 Fitness class begins next Thursday, September 16, 6-7pm.

Triathlon Cycling begins this Thursday, September 9, 7:15-8:15pm.

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Danskin Triathlon Final Race Details

Couple of minor changes:

• Bike racking on Saturday will close at 4:30pm. Registration closes at 3pm, so this shouldn’t be an issue.
• All the parking information will refer to “the Shoppes at Prairie Ridge” – this is at the Target shopping center on Hwy 50. Target has asked for no parking in their part of the parking lot, hence the name change. You can park anywhere in that complex, but just not in front of the Target.

Swim: as usual, beach to RecPlex parking lot (transition). Don’t forget the lake swim on Saturday morning.

Bike: the “east” route. Green Bay Road, Springbrook, 39th, 93rd, Old Green Bay, etc.

Run: Note that the run course and finish line shown on Danskin’s web site is wrong. Correct details:

• It is an out and back course – out on the road, back on the path.
• Run out is the south parking lot entrance – the one with the gates.
• Exit transition to Terwall Terrace, and follow the road around the lake to the end at Hwy H.
• Double-back on the road, and at the boat launch enter the path.
• Run back south on the path (toward the beach).
• Follow the path to the finish line, which is at the south end of the lake, just east of the flagpoles.
• Map from the race director here (this is from 2009, but it’s the same course).

Main Parking: Updated information is on the Danksin site under Directions/Parking.

• Main parking on Sunday is at the “Shoppes at Prairie Ridge” (Target shopping center) on Hwy 50. Buses run from 4am until about 1pm.
• Athletes have priority on the buses.
• Bikes are not allowed on buses after the race, and strollers are not recommended.
• After the race, you can ride your bike up Hwy H back to the “Shoppes at Prairie Ridge”.

Race Day Park/Ride: on Sunday, you can park at the Prime Outlet Mall (Hwy 165 and I-94), and ride your bike to the RecPlex. But there are no buses from this location. If spectators are with you, they must walk to and from the RecPlex – about 1.5 miles. It’s a great option for athletes, not so much for spectators.

Transition on Race Day: Opens at 4:30am, closes at 6:30am. During the morning the transition will open at some point for those who have finished racing so you can get your bike out. You’ll have to enter and exit the transition area on the lake side so you don’t interfere with those still racing. The race announcer will say when transition is opening.

Any last minute changes will be posted here, so keep an eye on the blog Friday and Saturday.

Good luck everyone. I’ll see you at the swim start.

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Swim Across Lake Andrea this Saturday - Pre-Danskin

We will be offering a swim across Lake Andrea on Saturday morning, August 21. There will be two start times: 7am and 8am. Registration will be $10 pre-registration and $15 day-of-registration. This swim is not timed, but we will have a pace clock on the other side of the lake which should give you an approximate time if you’re interested.

Note: there will be two guards following the group in kayaks, but there won’t be the full compliment of lifeguards as there are during the races. The platforms will not be completely in place on Saturday morning. Please keep this in mind if you’re nervous about the swim.

Registration Information:
Register at https://registration.recplexonline.com/
Session: Events & Programs: 2010
Category: Aquatic Training
Course: Open Water Swim Course
12428-07 – 7am Start
12428-08 – 8am Start

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Danskin Bike Ride @ 1pm

I have a small Danskin Overview & Bike Ride clinic this afternoon at 1pm. Any class members who ' like to join us is welcome. Meet at beach.

Coach Ken
Sent from my Verizon Wireless BlackBerry

Danskin Triathlon Training - classes for August 8

Reminder:  both classes will be meeting together tomorrow morning for a brick.

7:00-7:30am – optional swim
7:30am – meet at the beach with bike and run gear
7:45am – bike ride of Danskin route. Quick transition to run down/back to boat launch or around the lake.

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Danskin Triathlon Prep Camp

The Danskin Prep Camp on August 7 has been changed to a half-day format, 7:00am until Noon.  Those who previously registered will get a half-free refund.

Schedule:

• 7:00am - camp start
• 7:30 - bike ride of Danskin course
• 9:00 - review of transition, swim, and run course
• 9:30 - open water swim
• 10:30 - race simulation (swim + bike + run)
• 12:00 - camp concludes

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Lake Andrea Lap Lane is back!

The lap lane at Lake Andrea is back to the June distance - 6 laps to a half mile!

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Danskin Open Water Swim Workouts begin Tonight

Practice your open water swim skills on the three Tuesdays before the Danskin Triathlon.

Tuesdays, August 3 to 17
6:30-7:30pm
Lake Andrea Beach
Code: 22359-23
$25 RecPlex members / $35 non-members

Register online at http://www.recplexonline.com/, or at the Guest Services Desk at the RecPlex. If you register today (Tuesday, Aug 3), please bring your receipt to the class.

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