Dade and Broward Training Day

Click here for more photos.

Congrats Bonnie and Gerylin!

Nautica Triathlon, April 11th, 2009

Pushing Through the Veil of Discomfort

Great article! Click on the image to enlarge:

Pics from 3/13 Training

Swim Workouts

Can't make it to Tuesday's Midweek Swim Session? Your coaches have designed a few swim workouts for you to do on your own. Print this out before you head to the pool for some guidance as you swim. Go fishies go!

1.
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
Main Set:
Drills 6x25
5x100 moderate pace with 10 sec rest between each 100
Kicks 6x25
Cool down 200 meter crawl breast, backstroke and crawl (easy)
(1200m total including warm up and cool down)

2.
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
Main Set:
Drills 6x25
7x75 moderate pace with 5 sec rest
4x25 fast pace with 20 sec rest
Kicks 6x25
Cool down 200 meter crawl breast, backstroke and crawl (easy)
(1175m total including warm up and cool down)

3.
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
Main Set:
Catch Up Drill 100 meter
Finger Drag Drill 100 meter
One arm stroke right arm 100 meter
One arm stroke left arm 100 meter
5x100 (medium pace) 20 second rest in between
5x50 (medium pace) 15 second rest in between
6x25 (hard 8-9) 10 second rest in between
Cool down 200 meter crawl breast, backstroke and crawl (easy)
(1700m total including warm up and cool down)

4.
“Play with 100’s”
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
400m Freestyle at medium pace
Main Set:
10 – 100 m sets. Each 100m set is a mix of sprints and drills. “Sprints” are to be done freestyle(crawl) unless otherwise stated. Drills are to be done at an easy “recovery” pace unless otherwise stated.
1 minute rest between 100’s

#1 – 25m sprint, 75m Catch Up Drill
#2 – 25m elbow hesitation drill, 25m sprint, 50m hesitation drill
#3 – 50m Right arm only drill, 25 m sprint, 25m Right Arm only drill
#4 – 75m Left arm only drill, 25m sprint
#5 – 25m Sprint w/kick board, 25m easy w/kick board, 25m Sprint w/kick board, 25m easy w/kick board
#6 – 25m easy w/pull buoy, 25m sprint w/pull buoy, 25m easy w/pull buoy, 25m sprint w/pull buoy
#7 – 25m sprint, 50m finger drag drill, 25 sprint
#8 – 50m zipper drill, 50 m sprint
#9 – 50m spring, 50m closed fist swim drill
#10 – 100m sprint to the finish!!

Cool Down – 200m incorporating crawl, breast, backstroke, crawl (easy)
(1600m total including warm up and cool down)

Fundraising Opportunities

Bowling Fundraiser:
Email Mentor Marc if you would like to participate in a bowling fundraiser on March 13th
faucetking@aol.com

Bondi Bands
http://www.bondiband.com/index.php?cPath=25_30
"While at the ING expo, I learned from Rebecca at the Bondi Band booth that they do fundraisers. She will ship you whatever bondi bands you want from her website. Initially, you pay for shipping. Then, as you sell them, you pay her the wholesale prices for those you sell and send her back those you don't. (You can also do custom prints, but they cost more)." -Kristin M.

Pratt Financial Group is donating 50% of all income tax service fees to Team in Training for any referrals from Team in Training.
Contact Janine: janinepratt@bellsouth.net

TNT Tri Mats
http://www.tmatpro.com/team_in_traning.html
Email Magui at beesonic@gmail.com for more info

If you have a fundraising opportunity you would like to share with the team please email me and I will include it on the Blog. (Text only)

We Are TEAM ENDURE 'N CURE!

We had 16 team names on the ballot and the vote at Saturday's training went strongly in favor of "Team Endure 'N Cure". Thank you Tanya for submitting the winning team name, it's perfect!

We are missing a few of our participants in this team photo so we'll have to take another soon.

Click here for more photos from Saturday's training.