Lake Powell Tri Oct 17, 2009

Hey I sent out an e-mail but I thought I would post it here as well! The Lake Powell Tri has Olympic, Sprint, and Relays. It is on October 17th 2009. The Web site is http://www.goldmedalracing.com/Events/EventHome.aspx?event=Powell. I am going to start training today! If you are interested then register and start training and post on here!

TRIUMPH

Well everybody me and mitch went and completed the Triathlon. Wish you all could have been there. Here some of the highlights.

New Swim

All right here we go. I'm making this up as I go so . . . .
400 Easy Warm up (you can do freestyle, breastroke, backstroke whatever)
4x150 (50 kick you can use fins if you want, 50 10kicks then alternate arms, 50 long strokes and drag your fingertips across the water. 50 Work on form)
In between each one give yourself 30 seconds rest. Really try and do some decent work on the kick portion
MAIN SET
Descending and ascending ladder
250 on the 3:40
150 on the 2:30
75 on the 1:00
25 SPRINT!
Rest for 1:00
Then go back up to 250 with the same times that you did before only resting 30 seconds between your sprint and 75.
Swim 100 recovery.
8X25 sprints 15 seconds rest between each one.
200 cool down.

How are we doing?

I ran 5 miles last night on the treadmill, I didn't get my swim in so tonight I will do that. Tomorrow will bike and run. I hope everyone else is doing good! If not just start now and do it! It is only Tuesday the 2nd day of the week! You have to start somewhere! (:

SheROX

Okay! I signed up for this. It is after the Rocky Point one and is a sprint. I am considering to train for a 1/2 ironman depending on how things go and this would be a fun one to do if anyone wants to join me in the family that is female as this is only a female event! (: The date on this is May 8th at tempe town lake! Should be fun.

Here is the website: http://www.sheroxtri.com/Tempe/Tempe_Race_Weekend_Info.htm

GET DOWN ON IT!

All right people! I've been working at this for the last 2 weeks. I need all of those who signed up to keep pushing so I don't go to Rocky Point alone. I'm a fragile guy and don't wanna be scooped up by Mexican Federalis or some large Mexican woman named Juanita that has a mustache and wants to feed me tamales and enchiladas. Both of which we will eat in copious amounts after the race. Ammon I'll buy you a taco. This week I did:

Monday:
60 min spin class
Immediately after 4 mile run at a moderate pace.

Tuesday: SWIM
500 warm up
150x6 with recovery 50 in between each 150
-3x2 at 2:40, 2:20, 2:10
-Do your recovery 50 in between on the 1:00
25x8 Sprints with 10s rest
200 cool down nice and easy
Total=2100 yds.

Wednesday: Run
4 miles again but doing intervals
5:00 min warm-up light jog.
Then alternate music on your ipod. Every other song pick up the pace and then recover. Recover around a 6 pick up the pace around an 8. You're onde when you finish the distance.

Thurs: Swim
2000 continuous
200 cool down
Total=2200

Friday: Bike & Run
60 min spin class in the morning
3-4 mi run in the afternoon.

That is all I've done still trying to figure out what I'm going to do tomorrow. I've already dropped some serious weight. Weighed myself this morning hovering around 213. Looking to be 200 by april. LET'S KEEP IT UP PEOPLE!
BRIG

Swim Work outs for week one

Day 1
Swim 45 min.
Warm - up:
200-meter swim freestyle
8 x 50 meters:
2 x swim on 10 seconds rest
2 x kick on 10 seconds rest
2 x swim on 10 seconds rest
2 x kick on 10 seconds rest
12 x 25 drill and freestyle swim on 10 seconds rest
odd numbers do a drill
even numbers practice doing freestyle after the drill you just did
10 minutes of continuous freestyle swimming; focus on your technique and changing pace throughout the swim.

Cool-down: easy 200 meters of your choice

Day 2
Warm up:
200 meters easy:
50 swim, 25 kick, 50 swim, 25 kick, 50 swim
8x25: fast start for a half length; do the rest easy. 20 seconds rest.
6x50 swim freestyle:
Descending 1 to 3, meaning first one easy, second one moderate, third one strong (twice through).
100 - meter easy swim

Test Set:
4x 100 meters - best effort with 5 second rest between each.

I will post the other work outs for the swim with next weeks agenda. Good Luck! Hang in there and I want to see how many of us can stay true to task! I am speaking to myself too! (:

Just do it! You have to start somewhere right. Why not have it be today?!