Monday Swim Workout!

Hey TEAM!!!

We had some great weekend workouts.  Ryan and Erich said that there were a few of you that went out to Track Workout on Thursday night but I heard that 13 of you went to the Fundraising Clinic which is awesome.  Don't forget that if you have letters that you need for me to take to the office for free postage, bring them tonight for swim practice.

On Saturday we had a small turnout for our first bike workout.  I hope that it was a small workout only because many of you do not have your bikes yet.  Please finish up your bike plans, either borrowing or purchasing, and start getting some time on the bike.  It was windy and a little chilly, but I think that once we got going everyone warmed up.  There were a few potential crashes, bit it looks like we avoided any injury.  Remember that riding your bike is like driving your car.  You need to let people know what you are going to do to avoid a crash.

Yesterday we had our Sunday Social and did a little eating and socializing and a little learning about run training.  The two major lessons that we learned about running to prevent injury were:

1.  Shorten your stride

2.  Avoid landing on the heel of your foot, but rather you mid- to forefoot. 

These two items will help you use your calf muscles and the facia in the foot to absorb the impact of landing back on the ground.  There are two goofy drills we learned and you will probably be working on the during your warm up at this week's Track Workout.

Tonight

Monday Swim Workout--Dad's Club @ 7 p.m.

Workout Week 2

• Do 2 lengths kicking on your side with or without the kickboard.  Rest as needed. (50)

• Do 2 lengths kicking the 10/10 drill with the kickboard.  Rest as needed (100)

• Do 2 x 50's kicking the 6/6 drill with a water bottle.  Rest 15-20 seconds between each.(200)

• Swim 4 x 50's of the 10/10 drill with stroke.  Rest 15-20 seconds between each (400)
  

• Swim 6 x 50's breathing every three strokes.  Rest 15-20 seconds between each (700)
  

So bring your kick board (Dad's Club has some you can borrow as well) and bring a water bottle and I will see you tonight ready to go at 7 p.m.

I have pictures from this weekend and I will post them later today.

Have a great day today,  GO TEAM!!!

Coach Liz