week 24: Lake week

WEEK TWENTY FOUR 
(YOUR WORST NIGHTMARE COMES TRUE – THE LAKE)

IT’S TIME…REALITY IS LAPPING AT YOUR SHORE. THE LAKE TEMP IS ROAMING BETWEEN 48-54 DEGREES.  STILL COLD BUT OK FOR SHORTERACCLIMATIZING SWIMS.  ACCLIMATIZING = BECOMING ACCUSTOM TO A NEW CLIMATE OR ENVIORNMENT (ADAPTATION/ADJUSTMENT). IT IS IMPORTANT THAT YOU ARE MEDICALLY CLEARED TO JUMP INTO COLD WATER.  IF YOU HAVE A HISTORY OF ASTHMA, CARDIO/VASCULAR PROBLEMS, AND/OR PANIC ATTACKS YOU WILL WANT TO BE CLEARED BY YOUR MD BEFORE ENTERING THE WATER.  WE ARE SURE YOUR VISION OF THAT FIRST LAKE SWIM IS NOT ONE OF YOU CLUTCHING YOUR HEART…WHEEZING FOR HELP.. WHILE IN A TOTAL FREAK OUT! SO FOR YOUR FIRST FEW COLD WATER SWIMS YOU MAY WANT TO SWIM ALONG THE SHORE UNTIL YOU FIND OUT HOW YOUR BODY/MIND REACTS TO COLD WATER TEMPS.

PLEASE KEEP IN MIND THAT THESE FIRST LAKE SWIMS CAN BE VERY FRUSTRATING AND DISAPPOINTING. IT WILL GET BETTER!  YOU HAVE NOT DEVELOPED A LUNG TUMOR OR POLIO….YOUR BODY IS JUST WANTING TO GO INTO SURVIVAL MODE WHICH IS CALLED “GOING TO CORE” OR THE “FETAL POSITION”. THIS INSTINCT MAKES IT HARD TO SWIM LONG AND CALM WITH THAT NICE YOGA BREATHING.  YOU’LL HAVE TO JUST TRUST THAT AS YOU “ACCLIMATIZE” YOU WILL SHIFT FROM “CHAOS TO COMFORT” WITH MULTIPLE SHORTER EXPOSURE SWIMS IN COLD WATER.

ALL THIS SAID…MANY SWIMMERS WILL WANT TO “DIG DEEP AND BEAR WHATEVER” TO TRAIN IN THE LAKE.  IT CAN BE DONE BUT USUALLY NOT WITH THE FOCUS/QUALITY YOU NEED TO CONTINUE TO BUILD FOR THE RACE SEASON.  WE SUGGEST FOR THE NEXT 2-3 WEEKS YOU DO A BLEND OF ACCLIMATIZING SWIMS AND POOL WORK.  USE WEEKS #22-#23 HOMEWORK AT THE POOL AND COMPLIMENT THESE SESSIONS WITH LAKE WORK.  THIS COMBO ALLOWS YOU TO CONTINUE “BUILDING” TO RACE SEASON IN AN ORDERLY/FOCUSED MANNER.

WE WILL DISCUSS ALL OF THIS IN YOUR LAKE CLASSES IN DETAIL. IN A FEW WEEKS WHEN LAKE SWIMMING BECOMES THE MAJORITY OF YOUR SWIM TRAINING FOCUS YOU WILL WANT BREAK YOUR SESSIONS IN TO 
3-TYPES OF WORKOUTS ON DIFFERENT DAYS. 

1. THE LONG/CALM DAY -   EVENTUALLY YOU WILL BE ABLE TO TOLERATE THE WATER TEMP.  THIS DAY YOU WILL DO YOUR RACE DISTANCE OR RACE DISTANCE REPEATS.  FOCUS FOR THE DAY IS CALM FOCUSED SWIMMING WITH AN EMPHASIS ON TECHNIQUE.  PRACTICE YOUR RESCUE DRILLS/PEEKING/VISUALIZE YOUR STRATEGY.
2. INTERVAL DAY – SWIM WITH A BLEND OF ZONE 1-3 WORK.  VARY THE DISTANCES/SPEEDS. FIND OUT WHERE YOU THRIVE AS A SWIMMER. EVERYONE IS DIFFERENT. 
3. SPEEDY/TRI SPECIFIC DRILL DAY – THIS DAY YOU WILL DO SHORTER ZONE 2-4 SPRINTS SETS. GREAT DAY TO PRACTICE “IN AND OUTS” FROM SHORE.  GROUP SWIMMING AROUND THE BUOYS. SHORT SPEED SETS OF  ZONE 2-4 WORK BETWEEN BUOYS. OVER BUILDING SETS (START/FINISH PRACTICE).

IF HAS BEEN OUR PLEASURE TO COACH YOU ALL THESE LAST 24 WEEKS. YOUR GROWTH HAS BEEN AWESOME!  
WE LOOK FORWARD TO A REALLY FUN SUMMER AND WILL BE DEVELOPING AN OHNO/TZ 2009 FALL-WINTER PROGRAM. REMEMBER YOGA STARTS TUESDAY JUNE 2 AND SATURDAY JUNE 6 AT 6:30 PM. (LOCATED AT THE TRANSITION ZONE) THERE IS NO FEE FOR THESE CLASSES AND EVERYONE/ALL ABILITIES ARE WELCOME!  

GOT QUESTIONS?  CALL OR E-MAIL DEREK GARCIA at dgarcia@ohnoh20.com or 208-262-6519.

Homework week 23

WEEK TWENTY THREE 
(DRIVE BY THE LAKE WEEK)

NICE TO DRIVE BY THE LAKE..VISUALIZE..THEN GO TO THE POOL FOR YOUR WORKOUT.  THE LAKE TEMP IS ON THE MOVE THOUGH.  IN THE LAST WEEK IT HAS RANGED BETWEEN 46-51 DEGREES.  VERY NICE IF YOU ARE AN ARCTIC BEING. UNLESS YOU ARE SPORTING A PENGUIN SUIT OR A FULL FUR BODY WRAP YOU MIGHT WANT TO CONTINUE WITH YOUR POOL WORK THIS WEEK. WE’LL LET YOU ALL DO THE MATH.

POOL = 80 DEGREES           CDA LAKE = 50 DEGREES         DEGREE OF YOUR COMMITMENT ?

DAY #1 ASSIGNMENT:    BUILD PHASE CONTINUES – SPEED SETS WITH GOOD TECHNIQUE 
             AFTER A 10 MINUTE ZONE 1-2 WARM UP – SKILLS DRILLS PRACTICE YOU WILL DO 
 
SET #1 : ACCELERATING 200 YARDERS X (5) – SHORT REST BREAKS BETWEEN 200’S. 
              50 YARDS-ZONE 1/50 YARDS - ZONE 2/50 YARDS - ZONE 3/ 50 YARDS- ZONE 4

SET # 2:  CRUISE SET – ZONE 1-2   ALL TECHNIQUE X 300 YARDS

SET # 3: (NO REST FOR THE WICKED SET)  REPEAT ACCELERATING 200 YARDERS X (5) 
          50 YARDS-ZONE 1/50 YARDS - ZONE 2/50 YARDS - ZONE 3/ 50 YARDS- ZONE 4

SET #4: 300 CRUISE SET – ZONE 1-2  ALL TECHNIQUE – STAY FOCUSED!

SET #5: REPEAT 200 ACCELERATING SETS – NOT! – SPRINT TIME – 50 YARDS X (10) 
   50 YARD SPRINTS – SWIM LIKE YOUR SUIT IS ON FIRE – HAVE FUN! SHORT BREAKS ONLY. 

DAY # 2 ASSIGNMENT : START AND FINISH WORK OVERLOAD PRACTICE.  THIS IS JUST WHAT IT SAYS.  WE HAVE BEEN “CENTER BUILDING” YOUR RACE ALOT. TODAY WE WILL FOCUS ON YOUR START AND FINISH.  THIS IS A “TRAINING SET” DESIGNED TO OVERTRAIN YOU FOR THE START AND FINISH.   DO A FIVE MINUTE WARM-UP. TAKE MINIMUM REST BETWEEN THE FOLLOWING SETS.

SET #1:  300 YARDS -  ZONE 2-4 – GET YOUR HEART RATE UP! GET YOUR BODY USE TO   
  BEING STRESSED.  RACE DAY STARTS ARE USALLLY NOT CALM AND ZEN-LIKE.

SET#2:  100 YARDS – ZONE 1-2 – CRUISE – REGROUP – RESCUE DRILL IF NEEDED.

SET #3:  300 YARD – ZONE 2-4 – PUSH IT! – YOU CAN DO IT – RELIEF IS COMING!

SET #4: CENTER BUILDING SET – YOU KNOW WHERE YOU NEED THE WORK.  DEPENDING ON YOUR RACE SWIM DISTANCE/ABILITY/STRATEGY - D0 BETWEEN 800 – 2000 YARDS OF NICE ZONE 1-2 TECHNIQUE WORK.  SUB-RACE TO RACE PACE. DO NOT SACRAFICE TECHNIQUE FOR SPEED!

SET #5:  400 YARDS – ACCELERATING SET – YOU NEED TO BUILD STAMINA FOR THE FINISH. 
    100 YARDS - ZONE ONE/100 YARDS -  ZONE 2/100 YARDS – ZONE 3/100 YARDS – ZONE 4

 
COOL DOWN – LOAD SOME CARBS WITHIN 20-30 MINUTES – CLEAN UP – HAVE A LIFE..

__________________________________________________________________________

DAY # 3 ASSIGNMENT: LONG & CALM /FOCUS ON TECHNIQUE/RESCUE DRILL PRACTICE

THIS IS YOUR LONG/CALM DAY…YOU SHOULD HAVE A FEELING OF “CONTROL VS CHAOS”.  REMEMBER YOU’VE WORKED 22 WEEKS TO GET HERE.  RELAX AND LET SOME OF THAT NICE MUSCLE MEMORY KICK IN.  RESIST THE TEMPTATION TO “OVER-THINK”.  IF YOU FALL  
OFF YOUR TECHNIQUE /HAVE A GENERAL FREAK OUT DO SOME “RESCUE DRILL YARDAGE”     SLOW DOWN/CALM DOWN/ BELIEVE IN YOURSELF!

*REMEMBER “RESCUE DRILL” IS THAT DRILL THAT HELPS CORRECT YOUR SWIM FLAW AND IS DONE WITH SLOW-FOCUSED INTENTION.  MANY OF YOU WILL DO TAP DRILL TO CORRECT THAT HAND DROP OR POOR FRONT QUAD TIMING.  SOME WILL DO 1 ½ GOGGLE DRILL TO GET THAT HEAD BACK TURNING ON YOUR AXIS.  AND OTHERS MIGHT CHOOSE  
FINGER TIP DRILL IF THEIR ARM IS DROPPING AND/OR OVEREXTENDING.  THE IDEA IS TO RE-GROUP PHYSICALLY AND EMOTIONALLY AND CONTINUE ON WITH GOOD TECHNIQUE.

IMCDA SWIMMERS:  YOU WILL SWIM YOUR RACE DISTANCE BY YARDAGE OR TIME.  SOME SWIMMERS LIKE TO SWIM MEASURING THE YARDAGE..OTHERS LIKE TO GUESS-TAMATE THEIR SWIM TIME.  PICK WHAT WORKS FOR YOU. CONTINUE TO VISUALIZE THE RACE. THINK ABOUT YOUR STRATEGY. BREAK IT UP MENTALLY INTO PIECES AND SWIM WITH A BLEND OF ZONE 1-3 WORK. FIGURE OUT WHERE YOU THRIVE.  EVERYONE IS DIFFERENT. 

OTHER RACE SWIMMERS: YOU WILL BASICALLY FOLLOW THE SAME SWIM PLAN AS THE IMCDA SWIMMERS.  IF YOUR RACE DISTANCES ARE SHORTER DO “RACE REPEATS”. OTHERWISE SWIM YOUR DISTANCE.. TAKE A SHORT BREAK AND REPEAT.  HAVE FUN! 

PRACTICE DOESN’T GUARANTEE SUCCESS BUT IMPROVES YOUR CHANCES OF IT!

Homework week 22

WEEK TWENTY-TWO 
(BE CAREFUL WEEK)

THIS WEEK IS “BE CAREFUL WEEK” BECAUSE YOU ARE PROBABLY FEELING INCREASED ANXIETY AS RACE SEASON IS APPROACHING.  THIS ANXIETY  
COMBINED WITH THE DEMANDS OF “BUILD PHASE” CAN HAVE SERIOUS CONSEQUENCES. MANY OF YOU ARE INCREASING YOUR WORKLOAD VOLUME AND WORKLOAD INTENSITY DURING THIS PERIOD. (AS YOU SHOULD)  ONE MISTAKE SOME ATHLETES MAKE IS TRYING TO MAKE UP FOR PAST MISSED TRAINING SESSIONS BY OVER-TRAINING NOW. MANY TIMES THIS WILL LEAD TO INJURY, FRUSTRATION AND FATIGUE. MAKE TRAINING ADJUSTMENTS THAT ARE APPROPRIATE AND CONSISTENT WITH YOUR TRAINING PLAN. BEWARE OF PEER PRESSURE AND “QUICK FIXES”. SPEAKING OF QUICK…LET’S MOVE ON TO THIS WEEKS SPEED SESSION. 

DAY #1 – ASSIGNMENT – SPEED WORK/ACCELERATING SETS – ZONE 1-4  
WARM UP FIRST WITH A 10-MINUTE SWIM/DRILLS- ALL TECHNIQUE-ZONE 1-2 
 
SET # 1 – ACCELERATING 100’S – ZONE 1/2/3/4 – 25 YARD INCREMENTS 
    25 YARDS ZONE 1 / 25 YARDS ZONE 2 / 25 YARDS ZONE 3 / 25 YARDS ZONE 4 
   *NO REST BETWEEN THE 25’S –SHORT REST BETWEEN THE 100 YD SEQUENCE 
REPEAT X (10) =1000 YD TOTAL -  MAKE YOUR LAST ONE AS GOOD AS YOUR FIRST!

SET #2 – 300 YARD - CRUISE SET – ALL TECHNIQUE – ZONE 1-2 - STAY FOCUSED

SET #3 – 50 YARDS X (10) – SPEED SET – ZONE 3-4 – SHORT RESTS ONLY

SET #4 – 200 YARDS - CRUISE SET – ALL TECHNIQUE – ZONE 1-2 –LONG AND CALM

SET #5 – 25 YARDS X (20) - SPRINT SET – ZONE 3-4 – SHORT RESTS ONLY – PUSH!

SET #6 – FINALLY A NICE FOCUSED 200 YD - 500 YD SWIM- PRACTICE YOUR  
                  RESCUE DRILL – PEEK DRILL - GOGGLE #2 DRILL. (GOGGLES ON/GOGGLES ON) 
 
 

DAY # 2 ASSIGNMENT – LONG DAY – STRATEGY PLANNING PRACTICE

TODAY YOU WILL DO YOUR LONG SWIM WITH SOME SORT OF STRATEGY.  OTHERWISE….PICTURE YOUR RACE….ARE YOU GOING OUT FAST? SLOW? WHAT’S GOING TO BE YOUR PLAN AFTER THE GUN GOES OFF ? REMEMBER YOU POISED ON THE EDGE OF THE WATER WITH YOUR FINGER ON YOUR TRUSTY IRONMAN/WOMAN WATCH IS A PHOTO OPPORTUNITY…NOT A STRATEGY.  START TO VISUALIZE A PLAN!

*IMCDA SWIMMERS: TRY AND DO THE RACE DISTANCE 
*IF YOU ARE SWMMING SHORTER RACE DISTANCES: PRACTICE YOUR RACE  
    DISTANCE MULTPLE TIMES/AS TIME ALLOWS.  

DAY # 3 ASSIGNMENT -  BUILD SETS WITH FOCUS ON TECHNIQUE VS. SPEED SHORT RESTS ONLY BETWEEN SETS. AFTER A 10 - MINUTE WARM UP DO:

100 YARDS  (ZONE 1/2) FOCUS ON PROPER HAND ENTRY/EXTENSION 
200 YARDS (ZONE 1/2) FOCUS ON BACK SHOULDER RELEASE 
300 YARDS (ZONE 1/2) FOCUS ON HEAD POSITION (REMEMBER GOGGLE DRILL #1) 
400 YARDS (ZONE 1/2) FOCUS ON HIP RELEASE/FRONT QUAD AS YOU FATIGUE.

REPEAT X 2-3 TIMES – DEPENDING ON YOUR ABILITY/RACE GOALS/DESIRE

Summer Announcements

Exciting News!

1.  Monday May 11th we are having summer session registration from 6-8pm at the Transition Zone.  It is first come first serve on slots at the lake so get there early!  At 6:15 we will be giving a brief summary of our plans for the summer so be there if you wanna be in the know. (1132 E. Polston Ave Post Falls, ID - Lower level)

2.  We have a group on Facebook that we will begin to send group messages through just search ohnoh20 & transition zone on your home facebook page.  There is a link on the right of this page.

3.  YOGA at Transition Zone – FREE Yoga classes at the TZ will be starting Tuesday June 2nd.  The classes will be offered TUESDAY AND SATURDAY at 6:30pm. Each class will last about an hour depending on what the focus is for the night. Mats will be provided if you do not have one.   These classes are for all abilities..NO YOGA-ITE WILLBE LEFT BEHIND! Jennifer Harbour - a certified yoga instructor (specializing in multi-sport) will be leading the groups. As many of you know she is simply the best at what she does.  Drop in and try it out!  (1132 E. Polston Ave. Post Falls Id - lower level)

4.THE ANNUAL JOHN MILLER SPRING FLING MULTI-SPORT BBQ EXTRAVAGANZA - Saturday May 23rd– 2pm -?  Bring your swim suit to try out his endless pool… plan to have some fun.  Keep checking back. Your summer of fun is just beginning… Feel free to invite friends especially if they are new to the multi-sport community..Time to eat-drink and be merry before we cramp – complain and freeze our limbs off in the lake…. Email Derek for directions to John's House.  Or you can pick up a copy on Monday at registration.

Call or email Derek Garcia if you have any questions (208) 262-6519 dgarcia@ohnoh20.com

Ethan Harrison Rockin' out at Arizona Rock n' Roll Marathon

So here is the truth.  Ethan Harrison can kill it on the bike.  The verdict is still out on his dance skills!

  

Week 21 homework

WEEK TWENTY-ONE

( REST WEEK – NOT! ) 

THE LAKE HAS SKY-ROCKETED TO 42 DEGREES…GET THE BOOTIES..MEET YOU  ATSANDERS ! NOT QUITE YET…BUT THERE IS SOME GOOD NEWS..OHNO-YOGA WILL BE STARTING SOON AND IT WILL BE FREE…KEEP CHECKING THE TZ BLOG.

OK..SUIT UP AND JUMP IN…..THREE DAYS OF MERRIMENT AND FUN! 

DAY #1 ASSIGNMENT -  LET’S START WITH SPEED. TAKE MINIMUM REST BETWEEN SETS....ZONE 3-4 WORKLOADS. SO GET MOVING! 

SET #1 - REMEMBER SPEED PLAY ?  ZONES 2-4 FOR 500 YARDS.  WARM UP A LITTLE BEFORE YOU START BLASTING AROUND. THINK ABOUT ENGAGING/RELEASING THOSE HIPS TO INCREASE YOUR PROPULSION.   

SET #2 – 50 YARD – SPEED REPEATS – JUST WHAT IT SAYS..50 YDS X (10)

ZONE 3-4 ..PUSH BUT MAINTAIN TECHNIQUE.  

SET #3 – CRUISE SET – 300 YARDS – ALL TECHNIQUE – ZONE 1-2 – RELAX ! 

SET #4 – PARTY’S OVER - 100 YARDS X 10 - SPEED SET – ZONE 2-4 – SHORT RESTS 

SET # 5 – 500 – 800 YARDS – CHOOSE EITHER SPEED PLAY OR ALL TECHIQUE.  WHAT DO YOU NEED TO WORK ON ? 

___________________________________________________________________ 

DAY #2 ASSIGNMENT – BUILD SET - 300 YDS/400 YDS/500 YDS

AFTER A 10 MINUTE WARM UP INCLUDING SKILLS AND DRILL YOU WILL DO

300 YDS / 400 YDS / 500 YDS

                ZONE 1-2    ZONE 2-3      YOU CHOOSE ZONE

REST – REPEAT THIS SET  1-2 MORE TIMES – DEPENDING ON DESIRE /ABILITY. 

*REMEMBER SOME OF YOU WILL NOT COMPLETE THE ENTIRE ASSIGNMENT.

THAT IS O.K……. DO WHAT YOU CAN DO WITH QUALITY !

“BUILD IT AND SPEED WILL COME”

 

DAY #3 ASSIGNMENT- WHAT ELSE IS LEFT? LONG AND CALM DAY

 

TODAY DO A ONE HOUR SWIM FOR THE JOY OF IT.  FEEL THE WATER. LOOK HOW FAR YOU ALL HAVE COME IN 20 WEEKS… CELEBRATE LIFE ! LEAVE ALL YOUR SELF JUDGEMENT ON THE DECK

HAVE FUN…YOU DO REMEMBER FUN DON’T YOU?

 
 

 

HUGE NEWS

Announcement #1

 

Toured the Kroc again..The pool is the greatest!  It's filled and looking awesome..10 lanes..state of the art technology... After the grand opening ( May11 ) we hope to schedule pool days/times for OHNO Swim pool sessions to start in June .  We would like to thank the management of Kroc and especially the pool manager for all their hard work.  We will keep you posted on all the news as we get it.  During the month of May Kroc is waiving the $50 initial sign-up fee and monthly dues are quite reasonable.  That's about it for now...Keep training and have fun.  

 

 

Announcement #2

 

FREE YOGA in coming to the Transition Zone - Yoga classes are being developed at the TZ and will be starting soon.  Jennifer Harbour - a certified yoga instructor (specializing in multi-sport) will be leading the groups. As many of you know she is simply the best at what she does.  We are extremely happy to have her teach at the TZ.  More info will be posted as dates/times are determined.  YAHOO- OHNOYOGA !

Announcement #3

Summer sign-ups for both the lake and the pool will be on May 11th at the Transition Zone from 6-8pm.  First come first serve on time slots.  

One final note:  We are trying to figure out how many people are actually reading the blog.  So if you read this please comment below!