(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.
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