Week 4 - Coach’s Email
Hi Team,
GREAT JOB on Saturday! What an awesome day that was and all the coaches were very impressed with everyone’s attitudes and effort. Pat yourselves on the back. For those of you who could not join us, we hope you were able to get in the workout and enjoy your Thanksgiving weekend. We certainly have much to be thankful for.
And welcome to RECOVERY WEEK ! Keep in mind that we DO want you to recover this week, so if you think the workout is not enough PLEASE trust us and do not do extra. The body needs a break in order to then ask a little more of it in the next 3 weeks. This periodization method has been proven very effective and if you have questions about it please ask.
Below you will find the swim workouts for this week and the locations for the group workouts. Remember if you don’t understand the workout, refer to the website for the handouts from kickoff as well as videos of the swim drills. If it still does not make sense – email me.
Have a great week and see you soon.
Nancy Morehead
SWIM WORKOUTS:
Recovery Week
Tuesday – Focus: drill review
Warm Up
200 (G2=300, G3=400)L3
2×50 (3SW,S) 15*RI
2×50 (CU,S) 15*RI
2×50 (Scull,S) 15*RI
2×50 (CFS,S) 15*RI
Main Sets
4×100 L5 15*RI Focus: odd ones – extending each stroke
(G2&3=5×100) even ones – alternate breathing (either every 3 strokes, or 2 breaths left 2 breaths right, or odd laps breath to left even laps breath to right) if you already breath every 3 strokes, go every 5 on the even laps
(G2=200 G3=2×200) L5 Focus on ½ catchup swimming (front quadrant)
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, mix in drill and other strokes if you want to
Totals: G1=1200 G2=1600 G3=1900
Friday – Focus: catch up drill
Warm Up
200 (G2=300, G3=400)L3
2×50 (Scull,S) 15*RI
Main Sets
2×50 (CU,S) 15*RI In the catch up drill focus on rotation, getting up on the hip with each pull (remember to breath every stroke to the left on the first CU 25 and every stroke to the R on the second CU 25)
G1=150 L5 steady strong swim with good rotation – initiated from the hips (pause in that rotated
G2=200, G3=300 sideposition if necessary to make sure that you are getting there)
2×50 (CU,S) 15*RI In the catch up drill focus on a good “catch” of the water. As soon as you begin the stroke, get the fingers pointed down to the bottom of the pool and keep the elbow high, reach down for deep water and then pull yourself past your hand.
G1=150 L5 steady strong swim with deep catch right away
G2=200, G3=300
2×50 (CU,S) 15*RI Focus on finishing the stroke strong, pushing the water all the way down to your thigh. As you are finishing the stroke, you should be on your side with the lead hand reaching in front
G1=150 L5 steady strong swim finishing each stroke strong (push the water towards your feet)
G2=200, G3=300
Warm Down
2×100 L3 10*RI -Focus on swimming with as perfect a stroke as possible, long, extended, relaxed, with a nice cadence - mix in drill and other strokes if you want to
Totals: G1=1250 G2=1500 G3=1900
Workout Locations:
Tuesday, December 2nd, Spin @ 6:30pm
(Will continue at both locations every other week, led by Dave in EB, Tom/Doug in SF)
East Bay Location
Walnut Creek Sports Basement
1881 Ygnacio Valley Rd. Walnut Creek, CA
Google Map Link:
SF Location:
Presidio Sports Basement
610 Old Mason St. SF, CA 94129
Google Map Link:
Saturday December 6th, Captains Workout - Bike Marker Set 9:00am
East Bay Location:
Pleasant Hill Park
Cleveland Ave & Gregory Rd. Pleasant Hill, CA
Pleasant Hill Park @ the corner of Cleveland Ave & Gregory Rd. in Pleasant Hill. Take Hwy #680 to Monument Ave Exit. West onto Monument (away from MT. Diablo). Right onto Contra Costa Blvd. Left at 2nd light (Gregory). One block up on your right is the park. Park in the parking lot on the right or on the street.
Google Map Link:
SF/Marin Location:
Old Albertson’s Parking Lot in Fairfax
760 Center Blvd. Fairfax, CA
The old Albertson’s Supermarket parking lot in Fairfax (Java Hut) at 760 Center Blvd., Fairfax. Take Sir Francis Drake Blvd. to Fairfax and turn left onto Pastori Ave. Make an immediate right onto Center Blvd. It’s on your right side not too far down the street.
RWC Location:
Carl’s Junior
1037 Vine St
Healdsburg, CA 95448
Carl’s Junior Parking lot on Mill Street & Old Redwood Hwy in Downtown Healdsburg
Sunday December 7th, Coached Workout 9:00am
Pleasant Hill Education Center Pool
1 Santa Barbara Rd. Pleasant Hill, CA
Google Map Link:
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