Time To Shake It Off and Do The Damn Thing!

[ironteam2009] coaches e-mail week 8

Hi Team,

We hope you had a wonderful Christmas and have fun, safe plans to ring in the new year. We are starting a recovery week so enjoy the shorter less intense workouts and let your body relax a bit.

We have one swim workout during the week (details below) and our first team open water swim next weekend!

Things you need to know for Saturday: We will meet at Lake Del Valle in Livermore http://www.ebparks.org/parks/del_valle . at 9am. The website has directions and please note that a $6 per car entry fee is charged so I suggest you carpool. (If you want to become a member of the parks for $50 per year you will not have to pay park entrance fees – this includes Shadow Cliffs which is a great place for open water swimming as well.)

What we are doing: OPEN WATER SWIM (bring wetsuit, goggles, body glide, towel, optional - gloves, booties, squid lid)

***ALSO PLEASE PLAN ON CHANGING CLOTHES COMPLETELY AFTER THE SWIM SO YOU START THE REST OF YOUR WORKOUT DRY AND WARMER***

We highly recommend bringing a thermos with something warm to drink after the swim as well. There will be bathrooms to change in.

SPIN (bring bike, trainer, etc for a spin workout)

RUN (shoes, hat, run gear)

NUTRITION for a 5 ½ hour workout which includes plenty of fluids (bring your own refills), bars, gels, and recovery food! Plan to bring a recovery drink (for immediate consumption) and a lunch size meal for post workout as there are no convenient places to buy food nearby.


Nancy, Dave, Wayne and Alex



Swim Workout

Tuesday Focus- pacing while sighting

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

2x50 (Scull,S) L4 10* RI

Main Sets

6x100 L5 15* RI pay attention to your times and try to keep them all the same with a nice relaxed stroke

(G2=7x100 G3=8x100)

4x100 L5 15* RI sight once each lap and make sure you focus on something (pick an object before you start)

(G2=5x100 G3=6x100) *Check your times on these as well. Notice how much of an impact sighting has.

Try sighting with a different method on some of the 100s (1-crocodile crawl – barely lifting your eyes above the surface 2-lift head forward to sight, turn head to side to breath, then back down 3-turn head to side to breath, swing it forward to sight, then back down)

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the warm down if you wish

Totals: G1=1700 G2=2000 G3=2300