Wednesday Workut + Bike Maintenance Clinic

This Wednesday, after the ride/run, Jason Emmanuel of Specialized Bike will be working with the group on routine bike maintenance skills/techniques.

We will be starting from Monarch High School for our hill session. We will also be doing a short run after the workout. PLEASE be ready to roll out at 6pm.

See you soon!

Week 2 Swim Workouts

Monday: Recovery Swim

• Warmup: 300 Meters (100 free/100 choice/100 kick)
• MAIN SET:
  • 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (check out this video for a demo of each by Dave Scott http://www.youtube.com/watch?v=GUULNJEdKU8)
    • (25 M slow arm recovery/25 M free/25 M quick catch/25 M back stroke/25 M high swingers/25 M free) x 4 reps
  • 2) PULLING: 300 straight pull will pool buoy and paddles
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)
• TOTAL: 1500 M

Friday: Swim Endurance Workout

• Warmup 300 with 6x50 as 50 free/50 non-free
• 5 x 200 (#1,3,5 100 free/100 kick and #2 and 4 pull)
• 4 x 25 all out
• 300 cool down 100 kick/100 free/100 non-free
• TOTAL: 1700 M

March 23rd RIde Route

Below is the link for the ride route and an article on the Perfect Pedal Stroke.

Ride: http://www.mapmyride.com/routes/view/30204088/?open_ive_done=1

Article: http://www.bicycling.com/training-nutrition/training-fitness/perfect-pedal-stroke

Looking forward to seeing you all tonight!

Jenni

Here we go!

Multiport Season 2011 is here!! Please check your email for the schedule information-both general and for Week 1. Also, please check out and join our Facebook page:

http://www.facebook.com/home.php?sk=group_157920364265116&ap=1

Locations for Week 1 Workouts:

Tuesday: Tom Watson Park @ 6pm

Wednesday: East Boulder Rec Center @ 6pm

Saturday: Tom Watson Park @ 6pm

Swim Workouts Week 1:

MONDAY SWIM WORKOUT

1. WARM UP 200M-50 KICK/ 50 SWIM
2. 2 X 200 M--USE PADDLES + BUOY IF YOU HAVE THEM
3. LEG KICK WORK 6 X 50--KICK BOARD, SIDE KICK, BACK KICK
4. 3 X 100 SWIM--20 SECS REST BETWEEN SETS 70 % EFFORT
5. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1200 M

FRIDAY SWIM WORKOUT

1. WARM UP 200M--1x (25 FREE/25 CHOICE/25 DRILL/25 BACK) 100 M SWIM
2. 500 M--TIME THIS 500 M AND RECORD THE TIME. THIS WILL BE YOUR BASELINE 500 TIME.
3. LEG KICK WORK 3 X 100--50 KICK BOARD/50 SWIM
4. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1200 M

See you all soon!

New Season Starting Soon

Long time and no updates!! But now we are back and reason for a fresh start! The new training season starts March 23rd--almost 2 weeks away. Space will be limited this year, so if you need to register or have questions, please email me at jenniferkeil11@gmail.com.

Looking forward to longer days, bike rides, and a new season!

Jenni