Team,

 

This week, as we prepare for Clearlake training weekend there are some changes to the training calendar. Specifically, there is no swim marker set (since you did it last week); see Coach Nancy’s revised swim workout below:

 

 

“Since we did our marker swim last week, we will have a regular workout this week.  Once again, there is only one so make it good!  If for some reason you did not do last weeks workout please substitute it for the one below and send me your results.

 

Remember to sign up for the Lake Del Valle swim on Thursday June 19^th.  We will not swim at Shadow Cliffs that day, but Lake Del Valle instead.  Register at On Your Mark Eventshttp://www.onyourmarkevents.com/events-new.asp .

 

June 11

 

Warm Up

300 (G2=400, G3=500)

6×50 (CU,s) 10”RI

2×50 (accelerate through the stroke, L3) 15”RI (YES, this should be hard)

Main Set

400 L5 sighting once each 50 (alternate the arm) (G3=500)

3×100 L6 on an interval that gives you 15” rest

1×50 L3 recovery

 

400 L5 with a few strokes of non free/drill each 50 (G3=500)

3×100 L7 on an interval that gives you 20” rest

1×50 L3 recovery

 

400 L5 run through your technique inventory in your head (G3=500)

3×100 descend (L4-L6-L8) on an interval that gives you 15” rest on the L4

1×50 L3 recovery

 

400 L5 (G=500)

Stretch each stroke to the limit (this should bring your stroke count down) but keep power in the pull (quickly get into that deep water position from your fully extended position)

+(G2 & G3 only 3×100 L8 on an interval that gives you 30” rest)

1×50 non free

 

Warm down

200

Totals: G1=3600  G2=4000  G3=4500

 

And please substitute the following workout for Thursday (no run marker on Friday) and make Friday your rest day before Clearlake:

 

Run 4 – 5 miles LSD; IMC/IML athletes go the shorter distance

 

** Also you should be receiving hard copy info on the coming weekend along with the email I sent yesterday. The hotel is the Anchorage Inn in Lakeport; 950 North Main Street. PH: 707-263-5417. Would recommend that you leave early if possible to avoid traffic and stop at Jeff Shaw’s house on your way into Lakeport to drop off your bikes in transition.

 

Please let me know if you have any questions about this coming weekend. Eat well and get plenty of rest this week in anticipation of a challenging ¾ Ironman course!

 

Remember the 3 C’s: Commitment – Consistency – Communication. We look forward to seeing you at Clearlake!

 

Your Coaches – Alex, Dave, Nancy, Pete, Scott, Ted and Bobbie

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