Hello there, ladies and gentlemen.
Hello there, ladies and gents, are you ready to rock?
Are you ready or not?

~ “Hello There” -Cheap Trick, Cheap Trick at Budokan 1979

OK so I thought someone might enjoy a free workout so to speak for anyone that wants it. it’ll be great if you can’t think of a workout, or don’t feel like making one up, or need a change of pace. I’ll try to make sure I do a few things at first since it’s new to everyone:

1. I do the same warm-up everyday. have been ever since I can remember. it works-why change it?
2. I will try to explain why I think a set is good for the triathlete/swimmer as opposed to the swimmer/swimmer. especially when sets sound off the wall.
3. All workouts will be based on a swimmer who is comfortable with a 1:10 SCY (short course yards) pace. so if you can comfortably hold 1:10’s for let’s say a set of 10×100 on 1:30…these send off’s are for you. if not, I will add alternate send offs and from there you can decide. you can also take rest intervals which work just as well.
4. There will be a lyric included with every workout. I am very much into music/ipods/and I sing all the time while I swim. so not only will you get a swim workout but you will get my pick for recommended ipod download!

So here we go. I welcome all questions related to swimming no matter how weird (stroke technique, drilling questions, equipment, basic training & sets, you name it).

Warm-Up:
This should be obviously something that gets you ready for your main set. over the years I’ve developed a warm-up for myself that I used during my competition years as well as my master’s years. it covers all 4 strokes, some kicking and a few drills. now, although you may not train IM (other strokes) you should. and I’ll give you a few quick reasons why.

• Simming fly makes you strong. shoulder strong. strong to battle waves and masses of other athletes in an open water swim. It also strengthens your neck-looking up during races for buoys is key and training fly makes it easier on your shoulders and neck.
• Kicking breaststroke loosens your legs from riding a bike. it also stretches your ankles from running. I’ve noticed most triathltes lack ankle flexibility as compared to swimmers. kicking breaststroke will help loosen up these areas after a long ride/run.
• Swimming backstroke helps balance shoulder flexibility and rotation. Swimming too much freestyle (or only freestyle) is not balanced. Everything should be balanced in swimming.

Here’s the Basic Warm-Up

Warm-up

1000 straight

• 200 swim freestyle
• 100 kick freestyle
• 200 (100 backstroke, 50 breaststroke, 50 fly (25 of 3 right arm / 3 left arm / 25 fly)
• 100 kick (50 fly / 50 breast)
• 200 drill freestyle ( 25 right arm / 25 swim, 25 left arm / 25 swim, 25 skull / 25 doggie paddle, 25 finger tip drag / 25 catch up drill)
• 100 kick freestyle

Take About a Minute and Do
4×25 on :50 / 1:00 / 1:10 or about 30 seconds rest, all underwater streamline kick only. Send off’s for different ability levels will be separated by a backslash - ( / ).

ALL WORKOUTS WILL INCLUDE HYPOXIC BREATHING SETS.
Key ingredient for any triathlete. WHY? when you first go off in the swim you get an automatic adrenaline rush and your heart rate automatically shoots up (even if only for a second). working hypoxic sets into your workout will help train your body to continue swimming comfortably after such HR peaks. I’ll add a classic breathing set at the end of this workout to demonstrate. if you try it just once you’ll understand how hard it is but also how much it will help during your race.

Main set: 2000 / 3000
(focus is on longer free sections-use 100’s free/IM as active recovery)

• 400 free 5:00 / 5:15 / 5:30 / or about 20 seconds rest
• 2×200 free / or IM :15 sec rest
• 300 free 4:00 / 4:15 / 4:30 / or about 20 seconds rest
• 3×100 free / or IM :15 sec rest
• 200 free 2:40 / 2:50 / 3:00 / or about 20 seconds rest
• 2×100 free / or IM :15 sec rest
• 100 free 1:15 / 1:25 / 1:35 / or about 20 seconds rest
• 100 free hard

Hypoxic set: 400 / 3400

• 8×50 on 1:00 / or about :20 sec rest
• 25 no air streamline underwater kick / 25 swim

Big hugs! Mel

Since my first day here at Timex on June 12th, I have eaten lunch in our cafeteria everyday. Thankfully our chef can roll a pretty mean burrito.

Yesterday Gary, David, Mike and I decided to fly the coop and try out Senior Pancho’s in Southbury, CT. My first impression was I felt like I had been here a thousand times before. I’ve been to so many Mexican restaurants in my life that they are all starting to look alike. They all have the rounded archways, pastel painted walls, murals of Mexican landscapes and their national flag hanging from the ceiling.

Most Mexican restaurants also share the same pride in their chips and salsa that somehow always make their way to the table just as you are sitting down. Their salsa was great. Just the right amount of cilantro and not too hot! Chips were warm, crispy and salty…just awesome.

Question: Why don’t restaurants serve sweetened iced tea? You can find the sweetened version in any grocery store or food mart but not in restaurants? I’ve found that using a sugar substitute rather than real sugar will give you that store bought sweetened tea flavor. Anyway…

Then it arrived…it took up half the plate (pictured right; and that’s only half of it). The Sante Fe burrito made my lunch partner’s enchiladas look like hot dogs in a hallway. It is a bright red tomato tortilla filled with grilled veggies, chicken, black beans, rice, lettuce and cheese then topped with a red sauce and a dollop of sour cream.

Senior Pancho’s Sante Fe Burrito definitely made my “Top Ten Ultimate Burrito” list. If you’re ever in the area and if you need someone to show you the way, I would be delighted.

Stay tuned for the “List”

Thanks for reading….

Professional Final Results

Jordan Rapp - 8th
Linsey Pickell - 9th

Date: July 25, 2006
Event: Ironman 70.3 Vineman
Location: Sonoma County, CA
Racers to Watch: Jacquie Gordon, Kimberly Hager, Sergio Marques, Linsey Pickell, JR Rosania
Website: http://www.ironman.com

This past weekend was a successful weekend for Team Timex at the Spirit of Racine 1/2 Ironman. I would first like to congratulate my teammates Heather Haviland, Erin Ford, and Kim Loeffler on their great finishes! It was also a great day for me as I posted a PR for a 1/2 ironman. The swim occurs in Lake Michigan which can be rather difficult depending on the conditions. There were favorable conditions for the day but still swimming out away from shore saw a fair amount of waves. I came out of the swim in 28:27, which based on the time is not that quick, but based on the pro times I was very happy. The bike at racine is flat and fast, so the main thing to slow you down is the wind and your own legs. I put in a strong effort and averaged almost 25mph. Onto the run, and with temperatures climbing to near 80 it was getting a little warm (but a far cry from the high 90’s we’ve had recently). I was feeling good and put in a strong first lap of around 42min. I was still feeling very strong midway through the second loop, but started to fade the final 2 miles. I still managed to finish with a respectable 1:25.56 half marathon. After the numbers were totaled I put together a 4:11:52 and 8th place overall including all of the pros. I am thrilled with this result and it gives me a lot of confidence heading into Steelhead 70.3 and Ironman Wisconsin.