Thursday's swim.

Here is last night's swim session if you were unable to make it:

WU:
200 ez
300 pull
400 alt 50 catch up/50 swim

Set:
6 x 150 - breathe 3-5-7 per 50. 10 sec rest

200-300-400 - build pace each one. Hold race pace by the last 1/3 of each
15sec rest btw.

WD:
100 real ez

Total = 2800M


**I am not going to list the bike w/o. I figure it is nice enough and everyone would rather be riding outside. On the off chance that you still have to ride indoors and feel like you want a work out, let me know and I will gladly send you something.

Cheers. Have a good weekend and see you Monday.
Dean

Monday morning - 3.24.08

Here is your workout for Monday morning:

WU:
100
200
300
400
500
*all ez swim - feel good and strong

Set:
5 x 200 as: 1. Catch up
2. 50 fist/50 swim
3. Pull
4. Swim - Build pace
5. Max effort swim
* take 15 sec rest in between

4 x 75 - breathe 3-5-7 per 25
10 sec rest

WD:
200 nice and easy.

Total: 3000m

Have fun, don't kill each other and I will see you Thursday.

Renew your punch cards......

If I mentioned to you last week that your punch card is done please be sure to pick a new one up at the front desk - make sure they give you the red tri card. If you do it by the end of the month it will get them off my case!!
Thanks for your help!!
Cheers,
Dean

Crushed.......

I am sorry to have to do this but I am going to have to bail out on you tonight. Of course you are encouraged to still meet as a group and get some training in.
I am absolutely crushed at work and we are flying out to Costa Rica early tomorrow morning.

Here is tonight's swim session:

WU:
300 swim
200 kick
300 pull

Set:
10 x 100 as 25 catch up/75 build pace
10 sec rest
4 x 150 - 150fast/150 DPS recovery
10 sec rest

8 x 25 sprint - alt regular swim/head up
ALL OUT FAST!! 30sec rest

WD:
300 pull ez


If you are up for riding feel free to use the bike studio and stereo etc. Here is a sample work out for you:


10 min ez spin w/ at least 100 rpm

3 x 4min seated climb - adjust resistance up at 1 min intervals
1 min spin in btw

2 min spin at 100 rpm

5min focused Time Trial - steady consistent pace
30 sec recovery
6min focused Time Trial - steay consistent pace
30 sec recovery
7min focused Time trial - steady consistent pace

2 min spin at 100 rpm

30 sec burst - all out hard!
30 sec ez spin
30 sec burst - all out hard!
30 sec ez spin
30 sec burst - all out hard!
30 sec ez spin

10 min ez spin warm down.

Have fun!!

I will post your Monday w/o up here shortly.

03/17/08 - Monday morning session

Hope everyone had a good weekend - Saturday was a real nice sign of things to come weather-wise!

Quick reminder: Those whose punch cards have expired, please be sure to stop by the front desk and pick a new one up - Cheers.

Here is this AM's workout for those who opted for the sheets rather than the water:

Monday 3/17/08 - Swim:
WU:
150 swim
150 pull
150 3-5-7 per 50
150 swim
150 pull
150 3-5-7 per 50

Set:
6 x 100 as 50 catch-up/50 swim
10 sec rest in btw
8 x 100 - Descending 1 thru 4 and 5 thru 8
10 sec rest in btw

100 real ez DPS

6 x 25 all out sprint

WD:
100 ez

Total: 2650M

3000M - now we are talking

Good effort in the water last night - i know everyone was pooped - that is a good thing! We cracked 3000m for the first time this season so we are definitely making some nice gains.

Remember to post your plans up on here if you are looking for some accompaniment.
Also - for anyone interested, the Falls Road running group has an event at Slante in fells Point tomorrow at 8am - I am not entirely sure what is involved but it is some sort of pub to pub run with a pint of Guinness to finish up with back at Slante.......... contact Ryan McGrath at rmcgrath@tmo.blackberry.net for more info.......

For those who missed it the swim session was as follows:

Thus Swim:
WU:
200 swim
200 pull
150 kick
300 as 3-5-7 breathing per 50m

Set:

2 X 200 catchup
10 sec rest
200 DPS
10 sec rest
200 build pace
10 sec rest
200 steady effort

8 X 50 as 25 DPS/25 sprint (all out!)
30 sec rest

WD:
150m real ez loosen

Total: 3000M

Annapolis Triathlon

Hey guys,

Just in case anyone was interested in doing the Annapolis Triathlon this year - they opened registration this week. I heard it filled up fast last year, so registering soon might be a good idea if you're planning on doing the race (I'll be there).

The website is http://www.tricolumbia.org/Annapolis/ . The race date is September 7.

- Matt

New week - new attitude.....

With the start of Daylight Savings Time over the weekend I am sure new attitudes are kicking in....better weather just around the corner, longer daylight hours to train and be outside, and the kick off of the tri season just a matter of weeks away.......
That said, I know it was awfully hard to drag yourself out of bed a whole hour earlier this morning, so cheers to Matt, Joshi and Stephanie who made it worthwhile for me being there!

A quick item to note: this Thursday the Merritt people are commandeering the cycling room between 6 and 8pm for another rendition of their "virtual cycling" with Paris Roubaix being the race of choice. That said, you have 2 options for Thursday:
1. Sign up and ride with them - I think it is a single 2hr session - it will pay to confirm.
2. Meet me at the pool at the regular time - we will swim 6.00pm - 7.30pm and then call it a day.

As mentioned - please feel free to use this site as a place to communicate with your team mates from everything to race selection to training rides/runs/swims to social events. I have sent you all author invites so you can gain permission to post. Alan recently posted the following in the comment area:
I told some of you about a really good Tri Boot Camp in Central PA. There are 2 different weekends based on skill level and goals. The first one is the end of March for Newbies and the next one is the 1st weekend in April for those planning on doing Half or Full Iron Distance.

Here is the link:
http://www.midatlanticmultisport.com/camps.html


And finally - for those unable to make it this AM, here is the swim workout for you to do at your leisure:

Monday 03.10.08:
WU:
200 swim
150 kick
200 pull
150 kick

Set:
Pyramid - as: 200 DPS
300 build pace
400 steady effort
300 pull (recover)
200 build pace
** Take 15 sec rest in between. FYI - this could be done as any combination of distanceseg:
100-200-300-200-100
200-400-600-400-200 etc..........

4 x 75 as 25 kick/25 drill/25 swim - 10 sec rest

WD:
200 nice and easy.

Total = 2600m

Monday.............

Thanks to Joshi, Stephanie, Matt, Jason and Alan for all making the rise from bed worthwhile this AM. For those who continued to log the zzzzz below is a recap of this morning's workout:

**We were all excited by the daylight streaming into the pool as we finished up this AM - just another sign that longer days(and hopefully spring weather) are just around the corner. Remember DST starts this coming weekend. Could be a great time to chat with your team mates and start arranging evening rides and runs..............let me know if you need any ideas, contact details for others etc........

See you all on Thursday!

WU:
200 ez swim
4 x 100 as 50 drill/50 swim - 10sec btw
200 ez pull

Set:
6 x 150 breathing 3 - 5 - 7 per 50m
**Alt btw swim and pull per 150 w/15 sec rest

4 x 150 as: 50 kick(no board)/50 DPS(feel good)/50 Tempo
10 sec rest btw 150s

WD:
200 IM ez loosen

Total = 2500m