May/June Upcoming Swim and Triathlon Races

May:
Sat. May 14 St. George Ironman (Good luck Rory, Andrea, and Kyle)

Sat. 14 Moab Triathlon

Sat. 14th South Davis Splash N Sprint in Bountiful

Sat. 21: St. George Triathlon

Sat. 21: Women of Steel Triathlon (Good luck Courtnee, Rachael, Debbie, Karlee, and others)

  Let me know when you are racing.

June 4: Salem Spring Triathlon

June 4: Willard Bay Triathlon

June 11: Daybreak Triathlon

June 11: TriUtah Cache Valley Triathlon

June 11: Great Salt Lake Open Water Swim 1 mile and 8 mile swim

June 17: Lunatic Triathlon (Price)

June 16-18: Utah Summer Games Swim Meet http://www.utahsummergames.org/sports/swimming.html

June 18: Shark Attack Triathlon (Riverton)

June 18: Park City Triathlon

June 18: Utah Summer Games Triathlon (Olympic distance)

June 25: 5150 Provo Triathlon

June 25: Dino Tri (Vernal)

2200 yds

500 warm/up
2x   50
      100
      150
      200
      The swimmer decides how much of each stroke to do, but all strokes need to be represented. Most people chose to do 50 Breast, 100 IM, 150 Back, 200 Free

300 kick (25 sprint, 25 ez)
400 Free swim (100 no kick, 100 2 beat kick, 100 4 beat kick, 100 overkick)

2600 yards

3x200 (1. Free drill 2. non-free 3. free but emphasize the kick)
500 pull Free working on breathing. By 50 breathe 3, 5, 7, 9, 11, 9, 7, 5, 3, choice
3x150  (same pattern as warm-up)
400 pull Free Breathing by 50 (3, 5, 7, 9, 7, 5, 3, choice)
3x100  (25 free, 50 non-free, 25 free)
300 pull Free Breathing by 50 (3, 5, 7, 5, 3, choice)

Additional Master Swim Times

The pool director would like to add some additional Master swim times. Please click on the link below and vote for your preferred times.

Thanks,
Erin
http://www.surveymonkey.com/s/7DM2X9Y

2600 yards

500 warmup
2x200   1. 50 rotate dolphin kick, 50 Free swim
             2. 50 non-free, 50 Free

5x100 Free   (2 on 2:00, 1 on 1:15, 2 on 2:00)
4x100 Free   (2 on 2:00, 1 on 1:15, 1 on 2:00)
3x100 Free   (2 on 2:00, 1 on 1:15)
2x100 Free   (1 on 2:00, 1 on 1:15)
1x100 Free   on 1:15

200 warmdown

2100 + 3 times swimming the lazy river

5x100 w/up   SKIPS (swim, kick, IM, pull, swim by 100)

3x          300 pull on 4:30     (1. 100 hard, 200 med. 2. 100 med, 100 hard, 100 med 3. 200 med, 100 hd)
              4x50 choice on 1:00 Descend 1-4

100 easy

Swam 3 times against the current in the lazy river (that should equal about 1000 right? At least in terms of effort.) :)

Variable yardage

10 minute warm-up
5x75 (by 25 Free, choice, Free)

Vertical kicking set
     Kick 30 sec./ Rest 15 sec.
     arms crossed
     hands on head
     hands out
     streamline
*repeat these five postitions 3x: #1- flutter kick, #2- breaststroke kick, #3- dolphin kick

75 stretched out swimming

15 minute/10 minute swim for distance. Keep track of how far you can go in the alloted time.
     The range was from 1500 yards to 300 yards. Way to go team!

50 easy

8x25 breathing work. By 25 breathe 3, 5, 7, NB, repeat
2x25 underwater swimming

Variable yardage: The lowest was about 1500 yards and the highest was 2800 yards)

2400 yards

500 w/up
200 kick rotate dolphin kick 4kick on right, 4 kicks on back, 4 kick on left, 4 kicks on front
6x25 odds: stretched out evens: swim normal

5x200
  1. swim
  2. 2x100, 5 sec. rest between
  3. 4x50, 5 sec. rest between
  4. 8x25, 5 sec. rest between
  5. From a dive, all out sprint

100 easy

8xmid-pool 50's work on flipturns

100 easy

Saturday, April 16 (2500 yds) Coached by Heidi

Warm-up   500 yds- kick every 4th lap
16X50's     1st 8 - 25 free 25 drill  rest 10 sec.
                  2nd 8 - 25 free 25 stroke rest 10 sec.
2X300's     1st one pull  2nd one swim
8X75's       50 swim 25 sprint
Warm-down 100 yds

Thurs. April 4 (2500 yards)

10 minute warm-up

4x25 kick
4x50 (25 kick, 25 drill)
4x75  (25 drill, 50 swim)
4x100 Free Descend by 2 seconds each time. on 1:45

4x25 Butterfly
4x50 Back D1-4
4x75 Breast D1-4
4x100 IM D1-4

Free Triathlon Clinic

Date: Thursday April 21, 2011

Location: Salt Lake Running Co. 2454 S 700 E

Times: 12:00 pm (noon) and 7:00 pm

Cost: FREE

Registration: Just come!

Details: Come learn about the world of triathlon from our very own BJ Christenson, a 7-time all American and 4-time Kona qualifier. He will talk about upcoming area events, new gear, and answer any question you may have about getting your season started on the right foot. 

Prizes will be raffled off by Tri Edge. 

Tuesday, Apri. 12 (3000) yards

500 warm-up

2x250    (100 free easy, 50 fast non-free, 100 free easy)
500 swim (pattern: 25 easy, 25 hard, 50 easy, 50 hard, 75 easy, 75 hard, 100 easy, 100 hard)
5x100 on 1:30 Hold pace
500 for time
10x50     odds: Free easy, evens: non-free hard

3,000 yards

The other lanes were modified to 300 repeats and 200 repeats holding the same pattern

Saturday, April 9 (1900 yards)

10 minute warm-up
8x25 odds: kick, evens: swim
4x50 25 drill, 25 swim
2x75 middle 25 non-free

10x50 on 1:15 hold pace

100 hold the same pace as the 50's

200 (25 swim, 10 pop-ups, 25 swim, 10 vertical jumps)

2x Swim against the current on the lazy river

1900 yards

Thursday, April 7 (2200 yards)

10 minute warm-up

4x75 kick, drill, swim

300 pull  (build within each 100)

5 min. kick set of Red light, Green light

4x 50 ez swim

    100 Free sprint

300 pull

2200 yards

Tuesday, April 5

First Day of Practice
Thank you to all that came and are continuing to come.

10 minute warmup
12 x25 swim
Drills
5x25 from a dive sprint