Saturday, November 29^th Training Details

I hope you are all excited to have a good workout this Saturday after your Thanksgiving feasts tomorrow! Below is the run down for the day so please read through and we’ll see you Saturday.

A. Group Assignments:

Group A (Tom): Kristie, Joan, Ferdinand, & Beau’s mentor groups

Group B (Doug): Marin, Caesar, Hez, & Sedonia’s mentor groups

B. Schedule:

8:45am:

Arrive and get into gear depending on group assignment

9:00am: 

Group A-90′ swim
Group B-45′ dynamic run drill, 45′ strength
 
10:30-10:45:

Groups switch and light snack time.

10:45ish:
Group A-45′ dynamic run drill, 45′ strength
Group B-90′ swim

12:15-12:45ish: Prep for brick, light snack, fluids, and get in appropriate clothing, weigh in for sweat test pre and post brick.

1:00pm:
Brick (2-3 repeats)
30′ spin, 20′ run.  Spin focus is on drills and for fit review as team rides

4: 00ish:
Brick complete, get folks to weigh in after they complete the last run.

C. What Gear to Bring:

EVERYTHING (well that is to say gear for swim bike run and strength – so basically everything), don’t forget your cycle trainer.  A complete change of clothes (and something warm) for post workout is always a good idea too.

D. Nutrition/Light Snack:

Everyone finds a different blend of drinks, gels, bars, real food so they need to start experimenting right away.  An electrolyte drink of some sort is key for everyone however. Coach Nancy takes about 200-300 calories per hour, someone larger will need more. Example: Test starting at 200 calories per hour, and 24 ounces of fluid per hour.  Break it down so you are taking food and liquid in every 15 minutes.  Bring more than you think you will need because you can always choose not to eat it. DON’T FORGET a recovery drink/food to eat within 30 minutes of finishing the workout.

Some suggestions:

Light snacks would include about 300-500 calories from the following sources:

Recovery Drink

Sports Drink

Cliff bars/Builder bars/Power Bars

Bananas

Apples

Small sandwiches (and I mean small, not a Lunardi’s “two hander”)

Salty snacks like pretzels or potato chips

Trail mix

Fig Newtons

Mixed nuts

Yogurt

Hard Cheese

Sardines

Hard boiled eggs

E. If You Can’t Make It:

Swim workout for Saturday 11/29

(The coached workout is primarily instruction and feedback based so this workout is not be the same, but a substitute)

 

Warm Up

200 (G2=300,G3=400) L3 15*RI

4×25 L3 15*RI                     Focus on pressing the chest into the water which should bring your hips to the surface.  Remember, no bend at the waist and keep your head in line with your spine

Main Sets

4×50 (SK,S) L4 15*RI        do 25 yards of side kick drill then 25 yards swimming with the focus on trying to stay balanced (press in with the armpit)

200 (G2=300,G3=400)     Focus on balance

4×50 (3SW,S) L4 15*RI    Focus on full rotation, initiated from the hips, don’t pull through on the 3SW until you are in the correct side kick position

200 (G2=300,G3=400)     Focus on rotation

4×50 (CU,S) L4 15*RI       the drill is catch up – one arm pulls at a time while the other arm is extended; touch the extended hand in front and switch to a single pull  with the other arm.  The focus during this drill, for this workout, should be on finishing the stroke fully rotated with the lead hand reaching in front and the finishing hand finishing strongly at your thigh.  Breath ever stroke to the left on the odd 25s of catch up, every stroke to the right on the even ones.

200 (G2=300,G3=400)     Focus on extension in front while finishing the stroke completely at the end

               

Warm Down

2×100 L3 10*RI                   -Focus on swimming with as perfect a stroke as possible, long, extended, relaxed and with a nice cadence

Totals: G1=1700  G2=2100  G3=2500

F. Directions:

San Ramon Olympic Pool: 8:45 AM-4:30ish PM

http://maps.google.com/maps?f=q&hl=en&geocode=&q=9900+Broadmoor+Dr.+San+Ramon,+CA&sll=37.7452,-121.944036&sspn=0.032917,0.054932&g=9900+Broadmoor+Dr.+San+Ramon,+CA&ie=UTF8&ll=37.748644,-121.947813&spn=0.005752,0.008755&z=16&iwloc=addr

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