Pac Grove Photo

Here's a photo taken at Lovers Point last weekend! Sorry to Jonna... you just missed it! And sorry Nick, I guess you were visualizing the swim already.

Swimming

For those interested, I'm swimming at Aquatic Park on Sunday at 9:00 am. If you are interested drop me a line and let me know you're coming.

This weeks workout

Sprint
Warm-up 6x50 25 drill, 25 swim

3 x 200
#1 temp0
#2 build
#3 50 hard, 100 tempo, 50 hard

6 x 25 quality, all sprint with a long recovery
100 - 200 warm down

Olympic
warm-up 10x 50 25 drill, 25 swim

3 x 300
#1 temp0
#2 build by 100 last 100 should be 85- 90% effort
#3 Hard

4 x 100 maintain best average

1 x 500 free tempo

warm down

great swim practice

Diane, Lester and I had a great swim practice tonight. Worked on sprint sets, drills and a few sets of 200's, fast 50, race pace 100 and finish with fast 50. Diane shared race food with us last week and I really liked Cliff shot block as well as the jellies. Thanks Diane!

July 7 Swim workout

Olympic Distance
Your warm up for the first 10 minutes of practice
6 x 50 distance per stroke (DPS) goal is to drop one stoke on the second 25
500 tempo swim
1 minute rest
4 x 200
Easy 200 warm down

Sprint Distance
Your warm up for the first 10 minutes of practice
4 x 50 distance per stroke (DPS) goal is to drop one stoke on the second 25
300 tempo swim
1 minute rest
4 x 100
Easy 150 warm down

Special treat: Everyone at practice got the opportunity to select 2 new energy foods from my box of power food. For those who are testing out something new, please share with
1. what you tried
2. how it worked for you and
3. would you recommend this product?

Swimming Tips

For those that missed the workout where we watched Phelps & Thorp swim - here it is again.

Few things to watch for:
1. Rotation of the body on the axis (this maximizes the stroke extension)
2. Arms - 45 degree angle under the body for the catch
3. Lower back – slightly arched this brings the hips up
4. Kick- straight legs with pointed toes, just the heals come out of the water

Killer swim workout

Coach Diane put our team through a killer workout this evening at the pool. We did endless 50's, 200's and 400's! We all did a great job at keeping up with the drills and instructions! Thanks Coach for preparing us so well for our open swim!!!! Go Mighty Broncos!!!! Look forward to tomorrow's track practice and Saturday's 18 mile bike ride!

Its COLD

Hi team, this is a friendly, yet firm coaxing encouragement to get to Lovers Point in Pacific Grove as soon and as often as you can. I suggest at least 4 times before the September event. It is a very cold 54 degree kelpy swim experience that is different from anyplace else I have ever been. Even if you have experienced it first hand, you will be happier on race day if you have some practice time in the water. The visibility was awesome: you can see all the kelp, the bottom, rocks, the birds and other wild life all around you. AND, it only took about 10 minutes to thaw to the point of being happy.

There are events on the calender and it is a wonderful way to spend a few hours. Swim, bike, run, live. We can work on transitions (T1 and T2) in August! Always plan on "bricks" when there, which is a minimum of two of the three events. There are so many experienced people on our team, getting together at the beach should be a piece of cake. Especially when followed by food, drink and socializing. (FUNDRAISING STARTS THIS WEEK). Go Team!

Wednesday, June 9th swim practice

We had a great practice on Wednesday. Seem like unending laps, but lots of laughter and support! Dee rocked in the pool with two workouts in a row! You go girl! Having a great time getting to know my teammates.