Category — articles

Here’s the uncoached workout. Uncoached Swim Workout 22Feb10

Uncoached Swim Workout 10Feb10

Hello everyone! Each week I shall post a workout that best corresponds to what our goal for the swim week is. These workouts are somewhat generic in the warm up and cool down so please feel free to add, take away or change. The main body of each workout should not be changed and done to the best of your ability. Enjoy…yours in the water, Tracey

Uncoached Swim Workout 05Feb10

Since there is NO swimming tomorrow (Friday Dec 4, 09) due to a swim meet at Watermania, Tracey has kindly posted the swim practice so that you may go on your own to a pool or body of water near you and work on your swimming. Bath tubs don’t count unless it’s a jacuzzi tub and the jets are on high.

Uncoached Practice for December 4
(this is a taper week so low distance and high intensity/focus)

* where three numbers are given, sharks are the first number, guppies the second and turtles the third

warm up:
4/6/8 x 50 on :05 rest…mix up the strokes – NO TOYS

main:
(3/3/2 x through)…
200 pull with board NOT pull-buoy at 85% effort! :15r 100 kick with fins but NO board :20r
2 x 50 perfect form free :10r
2 x 25 all out sprints on 1:00
50 water run or easy non-free 1:00…then repeat the entire set 2 more times

main 2:
8/6/4 x 25 stroke count – reducing one stroke per 25…if your first count is 20, your second must be 19, then 18… rest is :10/25

Cool:
200 choice with every 2nd 25 done as finger tip drag

Here’s an article from the July 10 edition of the Richmond News.

Here’s a link to the article if you want to read it online.

The SAA has developed guidelines for members to practice safe running and biking training while in groups. Please read the following document.

Guidelines for SAA members July 2008

Details are described here.

To Flip or Not to Flip? Is it nobler to falter in pursuit than never to have tried at all?

Read this article, published by our own Tracey Shelley in the January & February edition of Triathlon Magazine Canada.