www.TriSwimCoach.com
Tri Swim Coach Newsletter #29
November 11, 2004
====================================================================

In This Issue:

- Update
- 3 Drills For the Offseason (or Anytime!)
- Workout of The Month
- Attention: Marathon Runners (or wanna be's)
- Forward this newsletter to a friend by clicking on the link at the
bottom!

Update

Dear Friend,

For new subscribers, welcome to the Tri Swim Coach newsletter!
Don't forget, look at previous tri swimming information-packed
issues by clicking on the link below.

If your season is over, this is the perfect time to work on swim
drills, since you do not have to worry as much about keeping up your
swim distance for races for a while. In this issue, I am giving you
3 important drills you can work on, as well as a fun and interesting
workout!

Enjoy,
Kevin

Previous Newsletters
http://triswimcoach.c.topica.com/maacQXkabbDH6aaaaaabaeQA5z/

3 Drills For the Offseason (or Anytime!)
1. Kick WITHOUT a kickboard, On your side.
This improves balance in the water and with practice, will improve
your kick. Also, stretch your ankles- ankle inflexibility is the #1
reason for a weak kick!

2. One-Armed Freestyle.
Freestyle only using one arm to stroke, while keeping the other arm
at your side. Rotate your hips as if you were swimming full strokes.
Breathe to the opposite side of your stroking arm.
WARNING: This is a more advanced drill and will take some practice
to get it right!

3. 3/4 Catchup Drill.
Many coaches will have you doing Catchup Drill- touching your hands
out in front in freestyle with each stroke. The problem with this is
that it keeps you on your stomach too long, when you want to be
rotating from one side to the other. 3/4 Catchup means as you slice
one hand into the water, start your pull with the other hand. It's
"almost" catchup. This helps with balance and rotation.

Click Here For More Drills and The Complete Guide to Triathlon
Swimming!

Workout of The Month

A good workout touching on several important parts of open water
swim training:

Warm Up: 300 Yards or Meters, every 4th length non-freestyle
Drills
6 x 150
ODDS: Free: 50 kick (on your side) / 25 swim / 50 drill / 25 swim
EVENS: Freestyle swim, build by 50
• Rest=:10 btw each 150
(600/900)

Main
9 x 200
• Freestyle swim:
#1: Sprint and Sight on odd 25's; on cruise - :10 or Rest=:05
#2: Steady effort on cruise + :10 or Rest=:20
#3: Steady effort on cruise + :05 or Rest=:15
#4: Steady effort on cruise or Rest=:10
#5: FAST, on cruise - :10 or Rest=:05
#6: Steady effort on cruise + :10 or Rest=:20
#7: Steady effort on cruise + :05 or Rest=:15
#8: Steady effort on cruise or Rest=:10
#9: FAST to the finish, on cruise - :10 or Rest=:05
(1800/2700)

Technique Focus
12 x 25
• Freestyle:
#1,2: Easy
#3,4: 4-kick drill (4 kicks for each stroke)
#5,6: 3/4 Catchup Drill (as described above)
#7,8: Swim, breath every 3rd stroke
#9,10: Swim, breath 2 to the R/2 to the L (2R2L)
#11,12: Swim, breath 3 to the R/3 to the L (3R3L)
•_Pick your rest
(300/3000)

Warm-down
1 x 100 All easy swim or drill
(100/3100)

Cruise= interval you can make 100-yard or 100-meter swims on
comfortably (:10-:15 after each swim)

For your training plan and guide, click here.