It was great to see such a big turnout for our first practice on Saturday. If you did not find all the swim gear you were looking for, you can always find kick boards, swim caps, practice suits, and other gear at D&J Sports. Hit the D&J name, and the link will take you directly to their web site on grab bag swim suits and from there you can look for other gear. I love this shop and they are right near my home up on the Northwest side of town.
The big question you might have is "Where is swim practice and at what time?" We are holding our swim workouts at Dad's Club. Here is the address:
Dad's Club
1006 Voss Rd.
Houston, TX 77055
713-461-6533
From Memorial Park, you will need to head west on I-10 past the 610 Loop to the Bingle and Voss Exit. Once on the feeder road, drive through the Bingle and I-10 intersection and Voss is the first block past Bingle. You will see a large building on your right with some plastic tarp near the roof. This is Dad's Club. Parking is around the back of that building and we are swimming at the outdoor pool. Our pool time starts at 7:00 pm and we have one hour so get there a little early so that we are ready to jump in the water at 7:00 pm.
If you cannot make the swim practice but would like to do the workout on your own, here is what we have lined up for tomorrow evening:
Freestyle Basics
Focus—Kicking, Body Roll, and Breathing
Workout 1
Rest when you become winded but keep rests to less than 30 seconds. If you’re experienced, rest 15 – 20 seconds. The numbers in parenthesis are cumulative yards.
1. Float and look down at the bottom of the pool. Let your legs and hips come up. Get accustomed to what that feels like. Your heels should be near or at the surface.
2. Do one length kicking lying on your side either with or without a kickboard. Rest. (25 yds)
3. Come back lying on your other side. Rest. (50)
4. Do two lengths kicking while lying on your side, rolling and switching sides every 10 kicks. This will be called the 10/10 drill with kickboard. Rest at each end if needed. (100)
5. Do 4 lengths kicking holding a water bottle, rolling and switching sides every 10 kicks. This will be called the 10/10 drill with bottle. (200)
6. Do 2 lengths kicking holding a water bottle, rolling and switching sides every 6 kicks. This will be called the 6/6 drill with bottle. (250)
7. Do 2 lengths kicking without the bottle, rolling and switching sides every 10 kicks and reaching and stretching with the arms. This will be called the 10/10 drill with stroke. (300)
8. Do 4 lengths kicking without the bottle, rolling and switching sides every 6 kicks and reaching and stretching with the arms. This will be called the 6/6 drill with stroke. (400)
9. Swim 25 yards, breathing every three arm strokes. Rest and repeat. (450)
10. Swim six more 50’s breathing every 3rd stroke, resting 15-20 seconds between each. (750)
Alright! So bring your kick board and a water bottle to practice and you are good to go. I am finishing up some photos for the weight workout so you know what it is you have to do. Here is a great little video from Dave Scott, 6 time Hawaii Ironman champ and TNT national triathlon coach:
Again, call me if you have any questions and if you want to comment to this post, just go to the bottom where it says comments and make a comment. I would also suggest that if you want to register on Blogger so you can make a profile for yourself or start your own blog about your training and send it out to your supporters, it is a great way to see how you will progress over the season! Check back often for cool photos of our trainings.
See you at the pool,
Coach Liz
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