Beverly Peterson, Certified TI Coach and Triathlon Swim Coach

Moving to La Paz, BCS, Mexico for six months October to April. If I decide to live in La Paz, Mexico permanently please look for posts on the start up of Open Water swim clinics, All Stroke swim clinics, instruction in Total Immersion swim technique for all levels, triathlon swim, and Masters swim program.

Open water swim training day in May 2015 at Oxford Lake, Oxford, NJ ~ Spring 2015 triathletes in training.

Congratulations to the Spring 2015 triathletes finishing the Independence Triathlon in Bucks County, Pa. Rich D took 3rd in his age group 20-24. A dedicated and hard working group of athletes who raced well. Nice job everyone!

STRENGTH & ENDURANCE Masters Swim Practice - tools: tempo trainer, fins (opt'l for sprint kicks)

Enjoy!

400 warm up
Free - as you are warming up think about the hip and elbow moving at the same time, think about pushing the shoulders down and elongating the neck, think about …..

200 kick
25 fly kick on tempo trainer RP - on belly streamlined + 25 flutter kick on tempo trainer RP (3 kicks to 3 beeps with R leg, L leg silent : 3 kicks to 3 beeps on L leg, R leg silent) …. repeating for distance

300 mental focus drill
2 x [free 50 with mental focus of shoulder leading the recovery phase of stroke. Do not think about the arm, the hands, the wrist - just focus on the shoulder swimming the recovery stroke + free 50 hands in fist thinking about the above]
1 x 100 free, think about the hip and elbow gently moving as one unit with ea stroke.

MAIN SET
5 X 100 Free, RI; recovery; swim at 80%, set TT .04 faster than RP
500 Free at RP, figure out SPD: time in sec/tempo rate. If you divide by 5 you will get your 100 SPD.
10 x 50 Free, RI: recovery at sprint 100%, set TT accordingly where you keep form
500 Free at RP
benchmark - swim 15 minutes. Take note of time and tempo and distance.
100 swim slo and ez
100 kick 4 x 25 sprint - leg killer flutter, RI: 15s
100 swim slo and ez
100 kick 4 x 25 sprint - leg killer flutter, RI: 15s
200 COOL DOWN 200 free

3500-4000 TOTAL YARDS

Hello Everyone,

HHWC is starting a Fundamental Indoor Rowing Program taught by a USRowing Master Coach. It begins March 5th, Thursday evenings at HHWC, 7-8PM, a 5 week program. The cost is very low: $85 for members and $110 for non-members. Maximum of 4 people per program session.

If this round of 5 weeks does not fit your schedule you can register for the next 5 week program.

Rowing is one of the best cross-training sports/exercises one can do to build core strength, muscular endurance, endurance, and balance for athletes. It uses all major muscle groups and is especially beneficial to swimmers.

There will be a 20 minute demonstration on March 2nd, this coming Monday, at 6PM in the conference rooms. Maximum of 4 people in the class.

Please RSVP if you are curious. Hunterdon Health & Wellness Center, 908.735.6884, Clinton, NJ.

Thank you.

Speedo Air Seal Tri Goggle at SwimOutlet.com Speedo Air Seal Tri Goggle at SwimOutlet.com - The Web's most popular swim shop

Aqua Sphere Kayenne Goggle Clear Lens at SwimOutlet.com Aqua Sphere Kayenne Goggle Clear Lens at SwimOutlet.com - The Web's most popular swim shop

Swimmers Ear Solution:
1/2 white vinegar (this is to kill bacteria)
1/2 rubbing alcohol (this is to dry the outer ear)

Mix. Put solution into cleaned and emptied "nasal" spray bottle or something comparable. Tilt head to the side and generously skirt solution into ear. Gently push on the outer ear to mix the solution around in the ear. Rapidly tilt head in the other direction to remove excess solution. Ear clears from water clogged sensation and dries.

Suggested Use: before and after a swim.

Anti-fog solution for goggles:
1/3 baby shampoo
2/3 water
spray on dry or wet goggles, rinse and wear.