Sunday, October 26, 2014

Why should I hire a Coach?

No two athletes are alike, sharing the same goals and training needs. We all have different strengths and weaknesses, which a personalized training plan will address.

A coach is able to create a training plan that is optimal for performance, motivation, and prevention of injury. Coaches are able to manage change to help their athlete prepare for their race. A great coach can evaluate your current fitness and develop a plan that will allow you to achieve your goals.

Most triathletes have busy lifestyles. Coaches will be able to provide the athlete with adjustments to their plan when life gets in the way. A coach is able to see factors that indicate appropriate progression, recovery, and adaptation that will lead to performance gains on race day.



Saturday, October 25, 2014

November Swim Workouts

November 24, 2014
Swim 2250 yards
150 swim
150 pull
50 kick
4x75 R:15 (25 Right arm/ 25 Left arm/ Swim)
100, 200, 300 R: 15
300, 200, 100 R:15 Pull
2x150 R:20 (50 kick/ 100 swim)
100 cool down

November 17, 2014
Swim 2200 yards
200 swim
100pull
100 (3/6/3 as stroke/kick/stroke)
9x50 (x2 strong R:10/ x1 easy R:20)
300 pull (build by 100s)
4x75 pull R:15
6x50 R:10 (25 fast/25easy)
2x150 r;20 (50k/100s)
200 cool down

November 10, 2014
Swim 2200 yards
200 swim
200 pull (breath 3/5 by 50s)
50 kick
2x150 R:20 (50s/50k/50s)
4x150 pull R:20
6x50 R:15 (25 fast/ 25 drill) odd=fist, even= high elbow
4x100 R:20 descend 1-4 (slow to fastest)
150 cool down

November 3, 2014
Swim 2200 yards
200 swim
100 pull
50 kick
3x200 pull R:30 (100 fast/100 easy)
3x150 R:30 (100 fast/ 50 easy)
3x100 R:20 (50 fast/ 50 easy)
3x50 kick R:20 (25 fast/25 easy)
6x50 swim/partner rest (A swims fast while B rests, alternate)
200 cool down

October Swim Workouts

10/28/2014
Swim 2200 yards
200 (swim/kick by 50s)
300 pull (breath 3/5 by 50s)
16x25 R:10 (25- 1 in-water dive+sprint/ 25 easy)
4x125 R:30 (25 sprint/ 100 smooth)
4x75 pull R:15 (moderate/strong)
300 perfect technique!
200 cool down

10/20/2014
Swim 2175 yards lane 2/ 1750 yards lane 1
200 swim + fins
100 kick + fins
200 pull
6x50 des 1-3, 4-6 on 1:00 (1:10 lane 1)
9x75 (25k/50s) des sets of 3, on 1:45 (x6 on 2:00 lane 1)
10x50 on :55 (x6 on 1:05 lane 1)
200 cool down

*des= start slow then speed up 

October 13, 2014
Swim 2200 yards lane 2/ 1800 yards lane 1
100 swim
200 pull
100 (50k/50s)
400- moderate speed (200 lane 1)
8x100 on 2:00 (2:30, lane 1)
400- moderate speed (200 lane 1)
200 cool down

October 6, 2014
Swim 2000 yards
200 + fins
100 kick + fins
200 pull 

2x650 see below
4x50 sprint + fins on :70
2x25 kick easy
3x50 sprint on :90
2x25 kick easy
2x50 sprint on :90
2x25 kick easy
1x50 sprint on :90

200 cool down

September Swim Workouts


September 29, 2014
Swim - 2300 yards
200 warm up
100 pull
100- long and rotate
2x100 (100 long and rotate, 100 catch up) R:15
3x100 (100 long/rotate, 100 catch, 100 thumbs) R:15
4x100 (100 long/rotate, 100 catch, 100 thumbs, 100 high elbow) R:15
200 pull
3x100 (breathe 7/5/3)
2x100 (breathe 5/3)
100 (50 at 5, 50 at 3)
200 pull cool down

September 22, 2014
Swim 2000 yds
300 warm  up + fins
4x200 R:60 (even pull)
5x100 R:45 (even pull)
6x50 R:30 (even pull)
100 cool down

September 15, 2014
Swim 2400 yards
200 warm up
2x (150 swim + 150 kick + 150 pull)
50 high elbow
150 pull
50 catch up
150 kick
50 tarzan
150 swim
200 pull (3/5/7/3)
3x100 (50fast/50easy) R:15
200 cool down

September 8, 2014
Swim: 2000 yards
200 warm up
4x75 swim/drill/swim #1/3 catch up; #2/4 high elbow R:10
400 w/ fins. Build by 100s
5x50 (25 fast/25easy) R:10
4x75 (25k/50s) R: 10
200 w/ fins. Build by 50s 
6x25 fast R:20
200 cool down

Thursday, October 23, 2014

Group workouts vs Personal Coaching



Many may ask, why should I have a coach if I'm training with a group already?

Group workouts generally focus on fitness, not necessarily training for an event. They are structured to build a social network of like-minded individuals. Many are led by certified coaches that have the knowledge to improve technique through drills and observation. These workouts are motivational because of the peer pressure of meeting a group and the support from others to hold the pace.

Personal coaching is an opportunity for one-on-one attention. A coach will personalize a plan for a specific goal and make adjustments to achieve results. Individualized attention is given to athletes to improve performance and negate injury through adequate recovery and adaptation. Coaches provide motivation through development of mental skills and constant feedback.

Monday, October 20, 2014

Multisport Coaching

I'm and ready to support you on  your triathlon journey. With patience, determination, and planning, you will reach your goals!