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!

Week 20 'Keep it Fun Week"

WEEK TWENTY
KEEP IT FUN WEEK

WARM-UP – 10-MINUTES – ZONE 1 – EASY – STRETCH OUT
INCORPORATE YOUR WEAKEST DRILLS

DAY #1 ASSIGNMENT - ACCELERATING SETS
(THAT MEANS STARTING OFF SLOW AND GOING FASTER)

(60 MIN. SWIM TOTAL)
ZONE 1-4 ACCELERATING SPEED DURING THE 5 MINUTES – REST – REPEAT

SWIM 5 MINUTES/ RECOVER 1 MINUTE
ZONE1/ZONE2/ZONE3/ZONE 4
RECOVERY = UP TO 1 MINUTE ONLY

COOLDOWN – ANY STROKE BUT FREESTYLE STYLE – STRETCH OUT - RELAX
______________________________________________

DAY #2 ASSIGNMENT – SPEED DAY

WARM-UP : 200 YARDS – FREE STYLE AND YOUR CHOICE OF DRILL

SET # 1 – (50 YDS) = 25 YDS/ZONE 1 /25 YDS ZONE 4/REST/REPEAT
REPEAT X (10) WITH MINIMUM REST BETWEEN 50’S

SET # 2 – 200 YD CRUISE/RECOVERY-ZONE 1- FOCUS ON TECHNIQUE

SET # 3 – (50 YDS) = 25 YDS/ZONE 1 /25 YDS ZONE 4/REST/REPEAT
REPEAT X (10) WITH MINIMUM REST BETWEEN 50’S

SET # 4 – 200 YD CRUISE/RECOVERY-ZONE 1- FOCUS ON TECHNIQUE

SET #5 – 50 YD X (10) – SPEED SETS - ZONE 3- 4 /REST/RECOVER

SET #6 – 100 YDS X (6) – SPEED SETS – ZONE 3-4/REST/RECOVER

COOLDOWN – 100-300 YDS – CRUSIE SET – FOCUS ON TECHNIQUE




DAY # 3 ASSIGNMENT – LONG/CALM DAY/TECHNIQUE

TODAY YOU WILL SWIM WITH THE FOCUS ON MAINTAINING TECHNIQUE.
YOU ARE WELCOME TO SWIM IN WHATEVER ZONES YOU LIKE
BUT NOT AT THE EXPENSE OF GOOD TECHNIQUE.

1 HOUR – 1 1/2 HOURS = IRONMAN CDA SWIMMERS
45 MINUTES – 1 HOUR = OTHER RACE DISTANCES

THINK ABOUT DOING YOUR RESCUE DRILL WHEN YOU START TO FATIGUE. ALSO PRACTICE YOUR PEAK DRILL OFTEN DURING THIS SESSION. THIS IS A GOOD TIME TO PRACTICE TAKING YOUR GOGGLES OFF AND PUTTING THEM BACK ON (GOGGLE 2 DRILL) DURING THE SWIM. REMEMBER GOGGLES GET KNOCKED OFF/LEAK DURING THE RACE. ALSO GREAT TIME TO PRACTICE ROLL OVER DRILL. WITH THE SPRING RUN OFF THERE WILL BE DEBRIS IN THE LAKE. THIS DRILL WILL HELP YOU GET AROUND STUFF WITH MINIMUM DRAG…

Homework Week 19

Click here to view the homework for this week.

OH-NO-H20 Future

OHNO Swim is preparing for open water sessions.  As many of you have heard the indoor swim program at the Coeur d Alene Gym is coming to an end April 20th.  The gym owners are changing their aquatic program structure and will be developing their own in-house program.  So with new ideas come some changes at times. Not the end of the world!  Change is not all bad.  We are in the process of developing a community based pool program to be located at another location. The future is looking very bright so keep checking back or go totransitionzone.blogspot.com for all the latest. Our entire coaching crew (Dee Fraser/Shannon Harrison/Derek Garcia/Chris Baker) will be making the transition and we look forward to providing our community with the best and latest in multi-sport education. 

The last 5 weeks of swim program homework we are gifting to the community. If you are in the swim program or an athlete preparing for the race season feel free to use the “homework” assignments to prepare for lake sessions. (transitionzone.blogspot.com) Lake session sign ups will be May 11th - 6p-8p at the Transition Zone Clubhouse.  (River City Physical Therapy Lower Level) 1132 E Polston Ave -  Post Falls. That’s about all the news for now…We will keep you posted as things develop.

Have Fun..Be Safe 

Last Saturday Ride April 11th

This saturday will be the last indoor ride at the transition zone.  Yoga classes will continue as well as some other classes that we will be introducing soon.  Most of you are already riding outside so unless otherwise announced we will not ride indoors.  A barbecue is always a possibility though.  Don't forget the swap meet on the 18th!  

Congratulations to all the Frozen Flatlands Competitors

There was a huge contingent of the Riverstone Women's cycling team.  Way to go everyone!  Click here to see the results

Swap Meet - Other reminders

-Don't forget that April 18th from 9-noon there will be a tri gear swap meet at Canfield middle school.  Get there early!  

-Classes start back up next week starting tuesday April 14th

-We head to the lake May 25th so get your wetsuits out!

Transition Zone Featured Athlete of the Week: Matt Davis

Matt has had a vested interest in running most of his life, from junior high, high school, and as an individual racing in various events.  He has run in several 5, 10, and 12K races over the last many years.  In 2005, being 70 lbs heavier, he had a physical life changing event that would start his own internal process to better his physical condition.  In 2006 he ran his first half-marathon at the CDA marathon, setting a PR and taking 1^st in his age division.  He has participated as team member on several Duathlons and Triathlons and has had a great time in these events.  Last year, after a 32-year absence in the water, he took the plunge by joining the OHNOH2O program in January.  Embarrassed by dog paddling for the first few weeks, doing fakey zones and with the nose binky finally removed, he feels has begun to transform this year from a drama king in the water to a focused maturing water athlete (TY Dee ;)!).  Matt completed his first tri-event last year at the CDA Triathlon and recently completed the Lewiston Duathlon.  This winter in January, he was invited to run his first marathon in Phoenix, setting a PR finishing in 3:07 and qualified for the Boston Marathon, which he plans to run in 2010.  He quietly states “the marathon was one of his greatest athletic accomplishments – ever.” 

He will be doing his first Ironman this June here in CDA and looks forward to the rewarding and fun challenges ahead.  Other races this year for him include several local runs, the CDA Triathlon, and is considering the Portland Marathon.