Week 17 Homework "The Gigantor Week"

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Lewiston Duathlon

Congratulations to all those that competed at the Lewiston Duathlon this saturday.  For most it was the first race of the season after a long winter.  It was a beautiful day for a race..... about 45 degrees and pouring rain, but as you can see everyone was smiling because it wasn't snowing! 

Couple of Reminders

- TZ Ride cancelled tomorrow March 28th

- A new feature on the Blog is at the bottom of the page you can post gear for sale or comments

- April 4th is the last day in the current six week swim session and then we will be taking a week off.  Classes will resume for another six weeks starting April 14th and then we are heading to the lake.

- HUGE Announcement: Following the Yoga for triathletes lecture so many people wanted a yoga class that Jennifer Harbour started a new Yoga class at the TZ on saturdays from 6am - 7am.  If you are interested you can contact her at jnharbour@roadrunner.com

Transition Zone Featured Athlete of the Week: Rob Eachon

This weeks athlete Rob Eachon has been one of the main members of OHNOH20 and Transition Zone.  We wouldn't be where we are without people like him.  So in this case the bio comes straight from Rob. (He is the short one on the right) 

I did my first triathlon at the CDA Scenic Challenge in 2000.  Thirty days before the race a buddy and I decided to see what triathlons were all about.  We thought we were in fairly good shape because we were mountain biking almost every day at Canfield, Caribou, Bernard and Gold Hill.  All we had to do, or so we thought was to add in a little swimming and a little running …easy, right?  Well, not exactly.

To make a long story short, I finished the race.  The bike was OK and the run was OK but I swore I would never do a triathlon again until I got the swim down.  In 2005 I broke my promise and did the CDA Triathlon again (slow learner).  Again I swore I’d never do another triathlon until I learned the correct way to swim freestyle.  THEN along came Shannon, Dee and OH-NO-H20.  Due to their intervention I did IMCDA  in 2006, 2007 and 2008, IMCanada in 2007 and IMFlorida in 2008.  Races this year include IMCDA and IMArizona. The right coaching, instruction and advice made all the difference and made racing fun (even the swim).

That’s why the Transition Zone is such an asset to the multi-sport community.  It not only offers a great place to train, but also provides opportunities to learn about and refine “everything triathlon”.  Whether it’s your first triathlon or your 20^th Ironman, the resources at the TZ can provide the knowledge and skills for a great race and a fun day.  So go out and enjoy the race!    
 

TO WEEK SIXTEEN – MORE THAN YOU PROBABLY WANT KNOW

FOCUS = UNDERSTANDING “CONCEPT” (NOT TO BE CONFUSED WITH CONCEPTION) 

CONCEPT IS DEFINED AS A SCHEME OR PLAN. SOME OF YOU THINK YOUR COACHES LIVE TO PICK ON AND TORMENT YOU.   WELL…PARTLY TRUE BUT WE DO HAVE A VERY SPECIFIC PLAN FOR YOUR “AQUATIC GROWTH”…. AND EVEN THOUGH A LITTLE KNOWLEDGE CAN BE DANGEROUS WE ARE GOING TO SHARE SOME OF THE “CONCEPTS” OF THAT PLAN.   DURING THE “BUILD PHASE” WE ARE BREAKING YOUR WORKOUTS IN TO SPECIFIC TYPE SESSIONS/ACTIVITIES .

 BREAKTHROUGH SESSION – IN CLASS WE ARE DOING A LOT OF SPEED WORK TO GET YOU OUT OF YOUR COMFORT ZONE FOR SHORT PERIODS OF TIME.  HOPEFULLY THIS WILL “WAKE UP SOME LAZY MUSCLES/TEACH YOUR BODY TO RETREIVE “FUEL” A LITTLE DIFFERENTLY AND BUILD YOUR CONFIDENCE…IF YOU ARE READING THIS YOU HAVE SURVIVED A COUPLE OF BREAKTHROUGH SESSIONS AND IT DIDN’T KILL YOU ! (YET)

ENDURANCE BUILDING SESSION - THIS SESSION USUALLY CONSISTS OF BLENEDED SETS OF PYRAMIDS/ACCELERATING SETS/NEGATIVE SPLITS AND MAYBE SOME SHORT SPEED WORK.  DURING THE “BUILD PHASE” WE ASK YOU (NOT THAT YOU DO IT) TO TAKE LESS REST BETWEEN THE SETS…….OVER A PERIOD OF TIME YOUR ABILITY TO GO FURTHER/FASTER WITH GOOD TECHNIQUE/EFFICIENCY IS WHAT WE ARE LOOKING FOR.  

YOUR “LONG DAY” SESSION: DURING “BUILD PHASE” YOUR VOLUME/DISTANCE IS STILL INCREASING IN SMALL INCREMENTS.   DURING THIS SESSION YOU WILL BE GOING

“LONG AND CALM”.  THINK COMPLIANCE AND TECHNIQUE… THINK EFFICIENCY AND ECONOMY.  CHECK YOUR EGO ON THIS DAY...MIND YOUR OWN SWIM BUSINESS!

VISUALIZE YOUR RACE PLAN AND PRACTICE IT

A GOOD “CONCEPTUAL” EDUCATION PLAN TEACHES YOU THE “WHYS” OF TRAINING .

FIND A COACH/MENTOR/FRIENDS/TRAINING GROUPS THAT PROMOTE INDEPENDENCE

AND UNDERSTANDING  BY SHARING THE “CONCEPTS” OF TRAINING.  UNDERSTANDING  “CONCEPT” (UNDERLYING PRINCPLES) OF TRAINING CAN DECREASE YOUR CHANCE OF INJURY AND INCREASE YOUR ABILITY TO CUSTOMIZE/MAKE ADJUSTMENTS  ACCORDING TO  YOUR NEEDS AND ABILITY LEVEL.

WHAT’S UP ?

CDA TRI CLUB SPRING SWAP MEET

9AM-NOON – CANFIELD MIDDLE SCHOOL – CORNER OF 15^TH/DALTON

ENTRY IS FREE – SELLERS TABLES ARE $10.00

FREDS’ INDOOR SPRINT TRIATHLON

 CONTACT ALEX ENDO – 917-992-4627/FRONT DESK

COME ON OUT AND SUPPORT A GREAT CAUSE!

IMAGINE A WORLD WITHOUT CANCER!

 GET ALL THE LATEST OHNO/TRANSITION ZONE INFO AT

TRANSITIONZONE.BLOGSPOT.COM

WEEK SIXTEEN – NEGATIVE SPLIT WEEK

(NOT TALKING ABOUT AN UGLY DIVORCE HERE)

WHAT WE ARE TALKING ABOUT IS DOING SWIM SETS WHERE THE FIRST PART IS SLOWER THAN THE SECOND PART.  IT’S PRETTY SIMPLE THIS WEEK…READ ON

AFTER A 10 MINUTE WARM UP OF SKILLS/DRILLS/CHIT CHAT YOU WILL DO:

SET #1 – NEGATIVE 100’S – SPLIT HE 100 YARDS IN TO 50’S

FIRST 50 YARDS ZONE 1-2 / SECOND 50 YARDS ZONE 3-4

*REPEAT THE 100 YARD X (10) – RESTING ONLY 10-20 SECONDS BETWEEN 100’S.

SET #2 – 200 YARD CRUISE SET – ZONE 1-2 – ALL TECHNIQUE- EASY

SET #3`– NEGATIVE 200’S – SPLITTING THE 200 YARDS IN TO 100’S

FIRST 100 ZONE 1-2 / SECOND 100 YARDS ZONE 3-4

*REPEAT THE 200 YARD X (5) – RESTING ONLY 10-20 SECONDS BETWEEN 100’S.

SET #4 - 200 YARD CRUISE SET – ZONE 1-2 – ALL TECHNIQUE- EASY

SET #5 – 300-600 YARDS OF SPEED PLAY – ZONES 1-3 – YOU PICK !

*IF YOU ARE DOING IRONMAN YOU WILL WANT TO ATTEMPT THE 600 YARDS.

 

 

DAY #2 ASSIGNMENT – FREE SWIM DAY – FEEL THE LOVE?

TODAY YOU WILL PICK A TIME OR A DISTANCE GOAL AND JUST SWIM.

YOU CAN GO FAST – SLOW – WHATEVER !  THESE DAYS ARE FEW AND FAR BETWEEN SO ENJOY IT!  THIS IS OUR ATTEMPT TO PROVIDE A NURTURING EXPERIENCE.

SORRY – JUST CAN’T DO IT !  NOT IN OUR NATURE……….

HERE’S THE REAL DEAL – STEP-UPS ! (AFTER YOU WARM UP)

50 YDS / 100 YDS / 50 YARD / 200 YDS / 50 YDS / 300 YDS  /50 YDS

(ZONE 1)   (ZONE 3-4)   (ZONE 1)   (ZONE 3-4)   (ZONE 1)   (ZONE 3-4)   (ZONE 1)

DO THIS SET WITH MINIMUM REST IF POSSIBLE

REPEAT THIS SET UP TO (3) TIMES ( 2400 YARDS )

COOL DOWN WITH A NICE 200-600 YARD ALL TECHNIQUE SET. 

* COACHES NOTE:   AFTER HUNTING SEASON WE ARE HOPING TO HAVE

MORE TIME TO DEVOTE TO OUR SOFTER SIDE.  UNTIL THEN…..

TIGHTEN UP THOSE GOGGLE STRAPS

Don't Forget! Tuesday March 24th Lecture: Importance of Lab Testing For the Triathlete

Chris Baker (not pictured) will be giving and interesting and exciting lecture on the importance of lab testing for triathletes.  The lecture is free and there isn't anyone in the area with more knowledge and background when it comes to testing than Chris.  Don't pass up this opportunity to learn what things like Vo2max and RMR have to do with you as an athlete and how this knowledge can help you meet your goals.  The lecture will take place at the Transition Zone at 6pm.

Homework Week 15 "Just an E-minder"

FOCUS = EFFICIENCY – ECONOMY – EFFORT 

EFFICIENCY = SKILLFULNESS IN AVOIDING WASTED TIME AND EFFORT.

  *OHNO SPEAK : NO DRAMA/NO “SIGNATURE” MOVES IN YOUR SWIM PLEASE

EFFORT = A USUALLY EARNEST ATTEMPT

   * OHNO SPEAK : DO REAL ZONE WORK – NOT “FAKIE” ZONE WORK (BE HONEST)

ECONOMY = CAREFUL/THRIFTY MANAGEMENT OF RESOURCES.

  *OHNO SPEAK:  DON’T LET YOUR (BLANK) OVERLOAD YOUR ABILITY.  “PACE PACE PACE” 

THE “E’s” ARE ENDLESS BUT WE WON’T BORE YOU WITH ANYMORE NOW.  BESIDES READING ALL THIS STUFF IS JUST ANOTHER EXCUSE TO HANG ON THE SIDE OF THE POOL AND NOT GET TO WORK……SO OFF YOU GO !

___________________________________________________________________________________________________

DAY # 1 : YOU DID “BREAKTHROUGH WORK” (SPEED) IN CLASS SO TODAY YOU  WILL DO A SESSION OF ENDURANCE WORK. YOUR VOLUME WILL CONTINUE TO INCREASE AS WILL THE DEGREE OF EXERTION.  REMEMBER YOUR OLD FRIEND THE “BIGGIE” PYRAMID?  HE’S BACK! 

50 YDS/100YDS/200 YDS/300 YDS/400 YDS/300 YDS/200 YDS/100 YDS/50 YDS

        (TAKE ONLY SHORT RESTS BETWEEN SETS – TIME TO PUSH A LITTLE)

              *REMEMBER THE UNIVERSAL SIGN FOR DROWNING IS ONE HAND IN THE AIR 

GOOD NEWS – YOU DO THIS IN ZONES 1-2           BAD NEWS – IT’S 1700 YARDS LONG

WORSE NEWS – IF YOU ARE DOING IRONMAN/OR LIKE PAIN YOU NEED TO DO IT TWICE !

________________________________________________________________________ 

              DAY # 2 – THE POST FALLS PRAIRIE PYRAMID 

                    FLAT AND FEELS LIKE YOU’RE SWIMMING AGAINST THE WIND 

100 YDS/200 YDS/300 YDS/300 YDS/300 YDS/200 YDS/100 YDS

  ZONE 1     ZONE 2       ZONE 3     ZONE 1       ZONE 3      ZONE 2      ZONE 1

*NOTE THAT THIS COULD BE A RACE STRATEGY. DEPENDING ON YOUR ABILITY/BUOY PLACEMENT/ETC

         PLEASE TAKE MINIMUM REST BETWEEN SETS – REMEMBER YOU ARE IN “BUILD PHASE” NOW 

IRONMAN SWIMMERS OR THE INSANE - REPEAT THIS PYRAMID = TOTAL OF 3000 YARDS

 

PUT THIS STUFF ON YOUR CALENDER!

 

MARCH 24^TH – (TUES) – 6PM – THE TRANSITION ZONE - CHRIS BAKER – USAT COACH

VO2MAX TESTING/RESTING METABOLIC RATE TESTING/OTHER LABS TESTS

TALKS ABOUT HOW TO USE THE RESULTS IN YOUR TRAINING

 

MARCH 28^TH – (SAT) – THE TRANSITION ZONE WILL BE CLOSED FOR THE WEEKEND.

    JOIN THE TZ CREW THAT WEEKEND IN LEWISTON FOR THE SPRING DUATHLON!

 

SIGN UPS FOR THE NEXT 6-WEEK SESSION START NEXT WEEK !

CDA GYM MEMBER = $72.00         NON-CDA GYM MEMBERS = $85.00

PLEASE MAKE YOUR CHECK OUT TO “THE TRANSITION ZONE”

YOGA for triathletes

Monday March 16th

Jennifer Harbour, Certified Yoga Teacher will be talking about the Benefits of Yoga for triathletes. She suggests that people bring mats, She will have plenty available if you don't have one, and also come in comfortable clothes ready to actually do some yoga. It will be at North Idaho College in the Winton Building where the baseball field used to be in room 218 which is upstairs.

See you there!

National Training Center (A note from Derek Garcia at the USA triathlon coaching clinic)

So this obviously isn't a picture of balmy Idaho.  I am in central Florida in Clermont at the National training center.  It is beautiful here and an unbelievable 85 degrees today.  Along with the great USAT training, I am enjoying the great weather and have been able to  meet amazing athletes like Tyson Gay on the USA track and field team as well as Sara McLarty a professional triathlete who is an amazing swimmer.

This is one of the pools on the grounds, if you can't tell it is a 50 meter pool.  I have never been able to swim in such a large pool.  It was great.  I timed a few people in the pool and they were clocking times that I could barely attain on a jet ski.

I am excited to bring back the knowledge I have gained here and can't wait to get back to see all of you guys from the Transition Zone.  I wish I could bring the weather with me!  Keep up the hard work back home.

Homework Week 14

WEEK FOURTEEN – SOME THINGS NEVER CHANGE

(FOCUS: STILL BUILDING – STILL SICK?) 

IF YOU ARE SICK YOU ARE RIGHT ON TARGET.  LOOK AROUND…BETTER YET LISTEN.  COUGH..SNIFFLE..WHEEZE. YOU ARE NOT ALONE!   WE ADDED A NICE ARTICLE THIS WEEK FROM JENNI GAERTNER/WENZEL COACHING WITH SOME GREAT TIPS FOR RECOVERY.   

FOR THOSE OF YOU THAT ARE STILL HEALTHY AND UPRIGHT YOU WILL CONTINUE TO “BUILD” YOUR SWIM THIS WEEK WITH ENDURANCE SETS/THRESHOLD ENDURANCE SETS AND SOME SPEED THROWN IN TO BEAT THE BOREDOM… SO IF YOUR ANTIBIOTIC LEVELS

ARE THERAPUETIC AND/OR YOU ARE NOT CONTAGIOUS….JUMP IN  

DAY 1 – SWIM ASSIGNENT – CENTER BUILD DAY 

SET #1 - 50 YARDS  X (10) – ZONE 1-2 – ALL TECHNIQUE – (10-20) SECONDS REST 

SET #2 – 400 YARDS X (4) – ZONE 1-2-3 – (10-45) SECONDS REST – IF YOU CAN  

SET #3 – 50 YARDS X (10) – BLENDED SETS – DRILL UP/SPRINT BACK – SHORT REST 

SET #4 -  500 YARD CRUISE SET – ZONE 1 – ALL TECHNIQUE – THINK COMPLIANCE ! 

SET # 5 – OPTIONAL SET – 50 YARDS X (10) – SPRINT/SHORT RESTS. 

COOLDOWN – REMEMBER TO MIX UP YOUR STROKES ON THE COOLDOWN

STRETCH OUT....BREATHE…..RELAX…TALK TO YOUR SWIM MATES…

THINK ABOUT YOUR NEXT TRI-GEAR RELATED PURCHASE AND

HOW YOU ARE GOING TO SNEAK IT INTO THE HOUSE……

*TRI SHOPPING TIP – USE CASH – LEAVES LESS OF A PAPER TRAIL 

*WE WOULD ALSO LIKE YOU TO START THINKING ABOUT YOUR RACE STRATEGIES.

STRATEGY : plan, method, or series of maneuvers or stratagems for obtaining a specific goal or result: OTHERWISE WHEN THE GUN GOES OFF AND THE ADRENALIN IS FLOWING....WHAT ARE YOU GOING TO DO? START PLANNING/PRACTICING NOW !  

AVOID THE “BLOW-UP” SCENARIOS” BELOW THROUGH PRACTICE AND VISUALIZATION. 
 
 
 
 
 
 
 
 
 

*THIS IS JUST ONE PLAN…YOUR COAHES ARE AVAILABLE TO HELP YOU PLAN YOUR STRATEGY ACCORDING TO YOUR RACE DISTANCE/ABILITY/ANXIETY LEVEL AND PERSONALITY. ALL THESE THINGS PLAY A PART IN YOUR PLANNING. 

ARE YOU EXPERIENCING ANY OF THE FOLLOWING? 

ARE YOU BECOMING THE “I” IN TRI?  ME – ME – ME – I – I – I – MY – MY – MY?

EXPERIENCING DREAMS OF FAILURE ? I. E. CAN’T FIND THE FINISH LINE/LOST OF COURSE?

MISSING A WORKOUT TAKES ON 911 PORPORTIONS?

TRYING TO FIGURE OUT A WAY TO WITHDRAW FROM THE RACE WITH DIGNITY?

WONDERING IF “HGH” WILL REALLY SHOW UP ON A DRUG TEST?

THINKING THAT “ FILL IN A PRODUCT” IS THE ANSWER TO YOUR TRI-PRAYERS?

ARE YOU CONSIDERING NAMING YOUR NEW BABY ZIPP  –AERO – CERVELO OR POLAR? 

IF YOU HAVE THESE THOUGHTS…LEARN TO LAUGH AT YOURSELF OR GET A GOOD

DIVORCE ATTORNEY-THERAPY GROUP OR “PICK YOUR DRUG OF CHOICE”.  THIS STUFF CAN DRIVE YOU AND YOUR FAMILY INSANE!  REMEMBER THIS IS SUPPOSE TO BE A HOBBY! 

SO—“HOBBY ON” AND GET TO WORK 

DAY #2 – SWIM ASSIGNMENT – LONGER/CALMER SETS

(YOU SHOULD FEEL LIKE YOU ARE SWIMMING TO CHINA IN SMALL INCREMENTS)  

WARM UP X (10) MINUTES WITH SKILLS AND DRILLS/CRUISE SWIM ONLY 

SET #1 – (YOUR ONLY SET) – THE GOOD NEWS=SLOWER SETS - BAD NEWS=BORING

TODAY YOU ARE GOING TO DO PLAIN OLD ENDURANCE SETS. ZONE 1-2 ONLY.

THE NEW THING IS THAT THE SETS ARE GOING TO GO LONGER.  

500 YARDS X (4) TO (7) SETS..ZONE 1-2 ONLY/TECHNIQUE

RESTING ONLY 10-60 SECONDS BETWEEN SETS (IF POSSIBLE) 

TODAY YOU WILL GO BACK TO COMPLIANCE WORK (TECHNIQUE). REMEMBER

THE ORDER OF “SWIM GROWTH”.  THINK ABOUT IT IN THREE SECTIONS. 

TECHNIQUE FIRST – THE DAYS OF “MUSCLE SWIMMING” ARE FADING FAST AND BEING REPLACED WITH THE SCHOOL OF “EFFICIENCY AND ECONOMY”. TECHNIQUE IS IMPORTANT BUT MUST BE COMPLIMENTED WITH ENDURANCE AND SPEED WORK TO BECOME ALL YOU CAN BE. 

ENDURANCE – ONCE YOU ARE RELATIVELY COMPETENT/COMPLIANT WITH TECHNIQUE IT IS TIME TO BUILD ENDURANCE. THIS CAN OCCUR BY PRACTICING IN A DEFINED/ORDERLY MANNER USING A COMBINATION OF ENDURANCE SETS/THRESHOLD ENDURANCE SETS/ OVERLOAD SETS AND SKILLS AND DRILLS SESSIONS. NEXT WE ADD SPEED….. 

SPEED – SINCE THERE IS A BIG “MUSCLE MEMORY” COMPONENT TO SWIM AND PERIODIZATION

             TRAINING WE LIKE TO ADD SPEED AFTER YOU HAVE REACHED TECHNIQUE COMPLIANCE

             AND MET YOUR ENDURANCE MARKERS.  BY ADDING SPEED SETS AT THE APPROPRIATE

             TIMES/LENGTHS YOU WILL MAKE SOME VERY NICE GAINS. ADD SPEED TO EARLY

              AND YOU MAY BECOME FRUSTRATED AND ACTUALLY GO BACKWARDS IN YOUR ABILITY

             AND ATTITUDE. 

 

 

 

Transition Zone Featured Athlete of the Week: Eric Peterson

Eric’s last triathlon was the CdA Triathlon in 2008.  He is pretty new to triathlons, but has done many running races.  Some for charity runs and a few marathons.  He has done one major bike event the Chafe 150, a one day 150 mile bike ride.  He finished 16^th overall despite a bike malfunction that caused him to drop his chain 8 times. 4 years ago he was 40 pounds over weight and says he had, “let myself go.”  He had high cholesterol etc. and that is what motivated him to get back into shape.  He was on the 1984 US Team for Slalom Kayaking at 18 years old.  Eric was ranked 6^th in the USA and 12^th in the world then.  At the Europa Cup Race in Bourg St. Maurice, France, Eric drowned and was revived.  He has worked hard to gain his confidence back in the water.

Eric’s first marathon was the CdA Marathon back in 06 where he finished in 4:45.  His PR is 4:06 and this year he is shooting for 3:45 at CdA, as it will be his 6^th marathon.  He is racing for the Kootenai Humane Society this year, and is sponsored by DeSoto and Infinit. 

If you would like to be the Transition Zone Featured Athlete of the Week email Derek Garcia with a race pic and short bio @ dgarcia@ohnoh20.com

WEEK #13 – DON’T PUSH YOUR LUCK WEEK

WEEK #13 – DON’T PUSH YOUR LUCK WEEK

(FOCUS = REMAINING HEALTHY) 

OVER THE NEXT 6-8 WEEKS WE WILL BE INCREASING YOUR VOLUME AND ADDING INTENSITY.  THIS IS A TIME WHEN THE ENDORPHINS BEGIN TO REALLY FLY AND ANXIETY OVER MISSED TRAINING SESSIONS INCREASES.  YOU ARE WALKING A FINE LINE BETWEEN HEALTHY GROWTH AND INJURY…. BE CAREFUL - FOLLOW YOUR TRAINING PLANS/LISTEN TO YOUR BODY AND REMEMBER THIS IS A HOBBY 

FATIGUE + RECOVERY = FITNESS 

DAY # 1 – ASSIGNMENT = AFTER A 10 MINUTE WARM UP - ZONE 1 

SET #1 : ACCELERATING 100’S – ZONE 1-4 – MAINTAIN TECHNIQUE 

100 YDS SLOW/100 YDS FAST/100 YDS FASTER/ 100 YDS FASTER/100 YDS FASTEST

        *MINIMUM REST BETWEEN 100’S/ FOCUS ON REACH/PULL AS SPEED INCREASES 

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

*REPEAT THIS SEQUENCE UP TO 4 TIMES/UP TO 3200 YDS 

REMEMBER TO WORK WITHIN YOUR ABILITY. YOU HAVE WEEKS OF WORK AHEAD !

WE DO NOT EXPECT EVERYONE TO COMPLETE THE ENTIRE ASSIGNMENT. 

DAY #2 – ASSIGNMENT = SPEED PLAY DAY – ZONES 1-4  

TODAY IT IS ALL UP TO YOU... NO WHISTLE BLOWING....

NO PEER PRESSURE…FOR 1-HOUR YOU WILL PICK YOUR SWIM SPEEDS.

MIX IT UP..HAVE SOME FUN..SWIM REALLY HARD..THEN SWIM SLOW.

GET THE HEART RATE UP…TRY TO SWIM WITHOUT A BREAK! 

JUST FOR TODAY – THROW CAUTION TO THE WIND…

SWIM FOR THE JOY OF AQUATIC MOTION !

*JUST FOR TODAY WE DO NOT WANT YOU TO THINK ABOUT TECHNIQUE 

“FREE YOUR MIND AND THE REST WILL FOLLOW”