Our most recent email from the head Coach.... OOFA!

Team,

Yes Virginia there is a heart that benefits from repetitive aerobic
effort in that chest of yours.
Tomorrow is your day off from training. Take advantage of that. From
Tuesday the 16th through Sunday the 28th of December you are an
IRONMAN machine, churning out physical efforts day in and day out.
The efforts are not hard, but they are efforts. Listen to your body
and if you require a day off in there somewhere then be honest with
yourself and take the day off. The evaluation of your ability to
sustain effort over those 13 days comes down to three categories.
Pain....Discomfort....Fatigue.
If you are in pain, stop. If you are in discomfort, monitor and if
your form is faltering due to the discomfort then stop. If you are
fatigued, suck it up and keep going. Fatigue makes you stronger,
discomfort tunes your body to your mind, but pain sets you back.
Don't endure pain, listen to the discomfort and drive through the
fatigue.

If you have any questions, let us know.

Wayne





SWIM WORKOUTS FOR THIS WEEK:

Tuesday – Focus: Back to Basics: Balance and Rotation

Warm Up

200 (G2=300, G3=400)L3

2x50 (CU,S) L4 10*RI

100 Pull only with pull buoy if you have one (they may be available to borrow at the pool)

100 Pull only without pull buoy and try to find the same balance by pressing in the chest

Main Sets

2x500 L5 1’RI First one focus on balance (head, shoulders and hips at surface by pressing chest in)
Second one focus on rotation -from the hips, as a unit, as you extend your reach

G2 only 3x100 descend (L4,L5,L6) 15*RI (each swim gets faster by about 5 seconds)

G3 only 2x(3x100) descend 15*RI

Warm Down

2x100 L3 20*RI 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=2100 G3=2500


Friday –Maintaining focus

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

Main Sets

2x200 L5 20*RI Focus on ½ catchup and extension in front of the stroke
(G2&3=3x200)

2x100 L6 15*RI try to maintain the long ½ catchup stroke you had in the 200s at the higher effort level
(G2&3=3x100)

2x200 L5 20*RI alternate breathing (every 3, 2L-2R, or by lap)
(G3 only =3x200)

2x100 L6 15*RI try to maintain the alternate breathing with the higher effort level
(G3 only = 3x100)

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=2100 G3=2500