March 20 Indoor Triathlon Waves Posted

www.3-fitness.com/triathlon/indoortriathlons.htm

Reminder: No Sunday AM Classes on 3/20

Remember the Tri Brick class will not be held this Sunday (3/20) due to the Indoor Triathlon.

3-Fitness & Wellness Newsletter

3-Fitness & Wellness Newsletter, February 2011 #3

 3/20 Indoor Triathlon and Triathlon Championship, Winter II Fitness & Triathlon Classes, Leg's You'll Love classes in Crystal Lake, Swim Performance Clinic, Half Iron Training Group

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Classes on for Thursday, Feb 3

Swim 4 Fitness and Tri Cycle class will be held as scheduled tonight at the RecPlex. 

RecPlex indoor triathlon keeps triathletes active for their 2011 races

Illinois and Wisconsin triathletes got a head start on their race season at the RecPlex’s Indoor Triathlon on Sunday, January 16. Consisting of a 10 minute swim in the 50 meter pool, 20 minute spin bike ride, and 15 minute treadmill run, the race is the first of six indoor and indoor/outdoor triathlons scheduled at the RecPlex this year.

RecPlex indoor triathlon keeps triathletes active for their 2011 races - Chicago wellness | Examiner.com

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January 16 Indoor Triathlon

Wave list is now posted.

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Swim 4 Fitness Workout for Dec 16

w/u: 200 Free

Main Set:

6 x 100 @ T-pace (20”)
-- 2:00 rest --
6 x 75 @ T-pace (20”)
-- 2:00 rest --
6 x 50 @ T-pace (20”)
6 x 25 moderate (20”)

c/d: 200 Free
Total = 1900 yds

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Sunday 12/12 Classes

I will not be able to make it to the RecPlex this morning for classes due to the weather. We will reschedule.

TRI SWIM class - if you do go this morning practice skate position, double over-switches, and then several laps to build endurance.

TRI BRICK - I will ask the fitness desk to put on a virtual cycling DVD for you.

For both classes you can attend Thursday classes as make up if desired.

Coach Ken

Swim 4 Fitness workout for Dec 9

w/u:

200 Free
100 Kick
4 x 50 Build (RI: 15”)
200 Pull

Main Set

300 Pull (20”)
4 x 50 Fast (15”)
300 Pull (20”)
2 x 50 Fast (15”)
300 Pull N/S (20”)
2 x 50 Fast (15”)

c/d: 100 Free
Total = 2100 yds

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Swim 4 Fitness workout from Dec 2

w/u: 200 Free, 100 Kick

Main Set:

2 or 3 x
200 Pull N/S (RI: 30”)
3 x 100 DESC (RI: 15”)
300 Free

c/d: 100 free

Total = 1700-2200 yds

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