Interval Swim Workout 1-24-08

Warm Up

100 SPK

Drill Set

50 6/6, 50 3/3

50 fingertip drag, 50 swim

50 catch-up, 50 swim

50 fist swim, 50 swim

Main Set

7x200 on 4:30

7x100 on 2:10

Cool Down

50 EZ

Swim Workout 1-21-08 for Endurance

Warm Up

100 SPK

Drill Set

50 fingertip drag

50 3/4 catch-up

50 fist swim

2x25 regular swim, count strokes

Main Set (Olympic/Iron)

6x25 @ 90-95%

1400 yard or 28 minute continuous swim

-OR-

3x500 w/ 20 sec rest

Main Set (Beginner)

6x25 @ 90%

6x200 w/ 20 sec rest

7 minute or 350 yard continuous swim

Cool down

50 easy

Multisport Update (1/16/07)

If you'd like to be added to the multisport e-mail list, just send an e-mail to jmorton@genesishealthclub.com

From:        Jamie Morton

To:             Genesis Multisport Club

Subject:    Multisport Update (1/16/08)

We're used to sacrifice.  If you've been an athlete for very long--whether in multisport or some other area--you know what it's like to sacrifice.  You sacrifice by waking up early, pushing your body farther than it wants to go, and surrendering your time to training.  You know how to sacrifice; you might even enjoy it.  But why do you do it?

Whether you're a first-timer or an old-school multisport competitor, let me know what motivates you.  If there's a service that GMC can offer that's going to help you meet your goals, I want to know about it.  I'm interested in helping beginners learn how to swim, intermediates perfect their form, and long-time competitors continue to increase their performance.  So you guys who have been competing for a while, don't let me leave you out!  Let me know what you need to reach new levels with your training.

*Where are the Mommies?!

Okay, mommies.  Where are you?  I had plenty of requests for keeping the mommy group time slot, so I want to see some butts in the saddles this Tuesday!

*Workout Blog

Last week, I established a GMC blog that I'll keep updated with weekly workouts, handouts, and updates.  It's at http://genesismultisport.blogspot.com/.

*Sponsorship Opportunities

Earlier this week, I passed on the information about applying for sponsorship with Polar heart rate monitors.  I also want to make you guys aware of another opportunity to join a sponsored team via Iron Wil's Through Th3 Wall blog (www.throughth3wall.com).  These guys aren't going to be looking so much for record-breaking times, I think, as positive contributions to the whole.  They've got some really great sponsors, so this could be a wonderful opportunity!

*Schedule for the Upcoming Week

Thursday:     

5:30 a.m. technique swim workout at Rock Road

9:30 a.m. run/swim at Rock Road (meet in the front lobby, dress warm)

6:30 p.m. technique swim workout at West Central

Friday:        

6:00 a.m. track workout at Rock Road (indoors, meet next to the cycling studio)

5:30 p.m. bike workout at Rock Road

Saturday:    

It's not going to be above freezing, so plan on biking inside this weekend.

10:00 a.m. long run, leaving from Genesis Rock Road parking lot.  Plan on 7 miles (which is what the olympic and half iron plans call for), 3.5 miles if you think of yourself as a beginner.  Dress warm!

12:00 p.m. Beginner swim clinic at Rock Road

12:30 p.m. Indoor long bike at West Central.  This is not the usual time, but we can't ride indoors at 9:00 a.m because there's a class in the cycling studio.  Plan on riding for at least two hours.  Once again, I'm at Rock Road all day, so please bring your own music or other entertainment, and bring in your bike and trainer, if you have one.  Alternatively, you can do your own long ride on a trainer at home.  Just be sure you get those long, steady workouts in!  Those long rides and runs are the bread and butter of your base building.

Sunday:

12:00 p.m. Indoor long ride at Rock Road.  Same deal as with West Central, guys.  Bring music, and your bike with a trainer, if you have one.  These long workouts are your opportunity to get you training volume in with other people, but either way be sure you get in one long ride a week!

1:00 p.m. Beginner swim clinic at West Central

2:00 p.m. long run, leaving from Genesis West Central parking lot.  I'll be teaching the beginning swimmers in the aquatics area, so figure out pace groups and a route.  Plan on 7 miles, if you're pursuing olympic or half iron dreams this season.  Try from 3.5 miles if you're in more of a beginner mentality.  Dress warm!

Monday:    

5:30 a.m. endurance swim workout at West Central

6:30 a.m. technique bike workout at West Central

5:30 p.m. bike workout at Rock Road (in the cycling studio)

Tuesday:    

5:30 a.m. track workout at West Central (still meeting at the indoor track)

9:30 a.m. bike/swim mommy group at Rock Road (meet at the cycling studio)

5:30 p.m. endurance swim workout at Rock Road

6:30 p.m. tempo run (uncoached, plan on 3 miles after you finish your swim)

Wednesday:    

5:30 a.m. tempo bike workout at West Central

E-mail me with questions and comments.  See you guys out there!

-J

Jamie Morton

jamielynnmorton@gmail.com

jmorton@genesishealthclub.com

316.841.6593

http://trihardist.blogspot.com

Multisport Swim Workout - 1/17/08 for Technique

Warm up

100 SPK

Drill Set 1 - Kick

4x25 side glide

8x25 kick with fins

4x25 kick without fins

2x50 side glide

Drill Set 2

50 10/10 drill, 50 6/6, 50 3/3 (kick 10 beats, stroke, kick 10 beats, stroke, etc)

50 3/4 catch up drill

4x50 breathe bilaterally

Main Set

4x50 Golf (30 sec RI)

-or-

5x200 on 15 sec RI

Cool Down

50 easy

Multisport Update (1/9/07)

Woohoo!  We're full-swing into base building!  I'm extremely glad to have such a solid base of members so early in the year; I feel like I'm simply reaping the rewards of Sharyn's investment, like all of the hard work has been done for me!  That said, here's the deal for this week . . .

*Joining the Team

We still don't have all the new services in the computer, but we do have the basic 3-month session, individual sessions, and 10-packs of individual sessions.  Also, we've got the process figured out for getting the discounted rates.  In case the front desk girls don't know what to do, you'll need to get a managerial override for the correct price.  And here are the discounted price points for you . . .

    - Team in Training gets 25% off ($135 for members/$200 for non-members)

    - Kansas River Valley Tri Club gets 5% off if they're already a member at Genesis ($171) and 10% off if they're not a Genesis member ($243)

    - College students get 10% off ($162 for members/$243 for non-members)

    - Genesis employees get 25% off ($135), but I think that's figured into their accounts automatically

After you get that part worked out, e-mail me and let me know which training plan you'd like to follow.  I'll have a handout for you that has information on base training, setting goals, and planning your training week, as well as a list of swim drills, the first three months of your training plan, and a very cool GMC member card.  Remember, your options with the team training plans are beginner, ultra-beginner, club plan olympic, and club plan half iron.  If you need help deciding which plan to follow, e-mail or call me.

*Dave Scott Triathlon Clinic

Dave Scott is coming to Wichita the weekend of February 29, and will be conducting a triathlon clinic/camp while he's here.  You can find all the information here.  It will be a very special opportunity, if anyone's interested.

*Calendar Adjustments

I'd like you all to re-read this statement: "The workout schedule is pretty set now.  We've got fliers and pamphlets in the works, and the calendar's on those, so we're kind of locked in,"  just so you can have the pleasure of seeing me eat my words.  The workout schedule is still in a little bit of flux.  For example, we've moved the Monday Rock Road bike workout (formerly at 6:45) to 5:30 p.m.  We might still make changes to the schedule, also, as the weather warms up and we start heading outside more.  I will do my absolute best to keep the website updated, so you can check there for the latest, greatest GMC workout schedule, and you can check the Google calendar links below for another means of keeping updated.  And I will always include upcoming workouts at the end of the weekly e-mail.

*Learning Curve

For those of you who didn't know, I am fresh out of college, and this is my first time coaching a large group of athletes.  So as we begin our first season together, I welcome (or will at least accept, if sometimes with a forced smile) any criticisms or suggestions.  I'm here to help you guys develop as athletes, and so if you'd like to see something done a little bit differently, don't hesitate to bring it up with me.

*Online Resources

Multisport schedule on Google calendar:

Rock Road

West Central

Multisport workouts:

http://trihardist.blogspot.com

*Schedule for the Upcoming Week

Thursday:  5:30 a.m. technique swim workout at Rock Road

1/10 9:30 a.m. run/swim mommy group at Rock Road (meet in the front lobby, and I should mention that this workout is not exclusively for mommies!  All are welcome!)

6:30 p.m. technique swim workout at West Central

Friday: 6:00 a.m. track workout at Rock Road (indoors, meet next to the cycling studio)

1/11 5:30 p.m. bike workout at Rock Road

Saturday: Weather forecast is 42 F high, 24 F low, so dress warm.

1/12 9:00 a.m. long bike ride, leaving from Evangel Assembly of God (11444 W 21st St N  67205).  The route is 30 miles.  I've gotta be on the east side all day on Saturdays, which means you guys are doing strictly a group ride.  As with all workouts, you can choose to do your long rides anytime you want; I've set up this time as a resource for those who prefer to do their long rides in a group.  Meet at 9:00, leave by 9:15, and you should be back by 11:30 (at the latest).  And since this isn't a coached workout, don't pull a voucher, and bring friends!

10:00 a.m. long run, leaving from Genesis Rock Road parking lot.  Plan on 6 miles (which is what the olympic and half iron plans call for), 3 miles if you think of yourself as a beginner.  Also, this isn't technically a coached workout, so don't pull a voucher for this one, and feel free to bring friends!  We'll decide on pace groups when we get there.

12:00 p.m. Beginner swim clinic at Rock Road

Sunday: 12:30 p.m. long bike ride, leaving from World Market (2433 N. Greenwich Road Building 100 Wichita, KS 67226).  The route is 30 miles (out and back).  I'll be on the west side on Sunday, which means this is a group ride with no coach.  So, I reiterate, you can do your long, endurance workouts anytime you like, but this gives you an opportunity to go out with a group.  Meet at 12:30, leave by 12:45.  You should be back by 3:00.  Once again, don't pay, bring friends!

1/13 1:00 p.m. Beginner swim clinic at West Central

2:00 p.m. long run, leaving from Genesis West Central parking lot.  I'll be teaching the beginning swimmers in the aquatics area, so figure out pace groups and a route.  Plan on 6 miles, if you're pursuing olympic or half iron dreams this season.  Try from 3 miles if you're in more of a beginner mentality.

Monday: 5:30 a.m. endurance swim workout at West Central

1/14 6:30 a.m. technique bike workout at West Central

5:30 p.m. bike workout at Rock Road (in the cycling studio)

Tuesday: 5:30 a.m. track workout at West Central (I'm working on getting us outdoors as soon as possible, but for now plan on meeting at the indoor track)

1/15 9:30 a.m. bike/swim mommy group at Rock Road (meet at the cycling studio)

5:30 p.m. endurance swim workout at Rock Road

6:30 p.m. tempo run (uncoached, plan on 3 miles after you finish your swim)

Wednesday: 5:30 a.m. tempo bike workout at West Central

1/16

As always, e-mail with any questions.

-J

Track Workout - Week of 1/14/08

Warm up

1600 easy, stride the straightaways on the 2nd 800

Drills

High knees (easy, quick legs)Butt kickers (easy, quick legs)

Hurdles

Karaoke (easy, quick legs)

Side strides

High knees with skips

High knees with extension & pull-through

Karaoke with high knees

Plyometrics

Kangaroo bounds

One leg hops for height

One leg hops for distance

Split squat jumps

Long jumps

 

Main set

4x400 @ 10 k pace or slower, focusing on form w/ 100 active recovery in between

 

Cool down

400 easy

 

Strength

1x12 lunges each leg

1x12 single-leg leg press each leg

Push-ups to exhaustion

Crunches to exhaustion

Swim Workout 1-14-08 for Endurance

Warm Up
100 SPK

Drill Set
50 fingertip drag, 50 swim
50 catch-up, 50 swim
50 3/4 catch-up, 50 swim
50 fist swim, 50 swim

Iron/Olympic Main Set
4x50, build intensity to 95%
24-minute or 1200 yard continuous swim

Beginner Main Set
6x25, build intensity to 95%
5x200 on 30 sec rest

Cool Down
50 yards, any stroke

Swim Workout 1-10-08 for Technique (emph. balance)

Warm Up

100 SPK

Drill Set - Balance

4x25 head-led balance (25 prone, 25 back, 25 left, 25 right)

4x25 hand-led balance

4x25 head-led balance with rotation (25 prone, 25 back)

50 hand-led full rotation (prone, right side, back, left side)

50 Single switch (stroke, kick 6 beats, stroke to the other side, kick 6 beats)

50 Triple switch (same as above, but take 3 strokes)

50 one-arm drill (left hand down, right hand back)

50 regular swim

50 3/4 catch-up drill

50 regular swim

--Drill as much as you need to feel balanced in the water before moving on--

Finish with 4x25, counting strokes

Main Set - Golf

(For swimming golf, watch the clock and count your strokes.  At the end of each 50 or 25, add the number of strokes you take to your time; if you swim a 50 in 52 seconds taking 42 strokes, your score is 94.  Try to make your golf score as low as possible.)

2x50 @ 75%

2x50 @ 80%

2x50 @ 90%

4x25 @ 95-100%

Cool Down

50 easy swim, any stroke

Swim Workout 1-7-08 for endurance

Warm Up

100 SPK (Swim, Pull, Kick)

Drill Set

50 fingertip drag, 50 swim

50 catch-up, 50 swim

50 3/4 catch-up, 50 swim

50 fist swim, 50 swim

Iron/Olympic Main Set

6x50, increase intensity from 75-95%

20-minute or 1000 yard continuous swim

50 yard cool-down

Beginner Main Set

8x25, increase intensity from 75-95%

4x200 on 30 sec rest

50 yard cool down

Welcome!

This is the training blog for Genesis Multisport Club.  Come here for the latest updates, schedule, workouts, and eventually race reports.

I hope this blog serves as a valuable resource.  I don't know that it will necessarily be entertaining . . . it's meant to be much more informative.  If you're looking for entertainment, follow the links on the sidebar for the poetry and the less pragmatic.