Jen's Workouts

Need a workout: Here are Jen's workouts she has used over the past year. Organized to increase distance. (Thank you Jen).

1), 1950 yds

      Warm up:  200 swim, 200 kick, 200 pull

      Drill:  8 x 50:  R/L arm per 50; catch-up drill; finger tip drag; fist closed

      Main Set:  400 free w/ 1 min rest; 200 free w/ 45 sec rest; 100 free w/ 30 sec rest, 50 free

      Cool Down:  200 easy

2)  1800 yds

      Warm up: 300 swim, 200 kick, 100 pull

      Drill: 8 x 50: R/L arm per 50; catch-up drill; finger tip drag; fist closed

      Main Set: 6 X 100 pull w/ 1 min rest b/w

      Cool Down: 200 easy

3)  1800 yds

      Warm up: 300 swim, 200 kick

      Drill:   8 x 50: R/L arm per 50; catch-up drill; finger tip drag; fist closed

      Main Set: 6  x 100 w/ 45 sec b/w

      Cool Down: 300 easy

4)  1700 yds

      Warm up: 300 swim, 200 kick

      Drill: 4 x 100 pull, 1 min b/w

      Main Set: 12 x 50 w/ 15 sec rest b/w

      Cool Down: 200 easy

5)  2600 yds

     Warm up: 400 swim, 200 pull

     Drill: 4 x 100 kick - alternate free / fly each 50

     Main Set: 8 x 50 pull w/ 30 sec rest, 8 x 50 kick w/ 30 sec rest; 8 x 50 swim w/ 30 sec rest

     Cool Down: 200 easy

6)  2800 yds

      Warm up: 200 swim, 200 kick, 200 pull

      Drill: 8 x 50 kick - alternate free / fly each 50

      Main Set: 8 x 50 w/ 10 sec rest b/w, 4 x 100 w/ 30 sec rest; 2x 200 2/ 1 min rest, 1x 400

      Cool Down: 200 easy

7)  2800 yds

     Warm up: 300 swim, 200 kick, 100 pull

     Drill: 8 x 50  R/L arm per 50; catch-up drill; finger tip drag; fist closed

     Main Set / Kick Set:  8 x 100 kick 30 sec rest; 8 x 50 kick 15 sec rest, 8 x 25 kick 10 sec rest

     Cool Down: 400 easy wim / pull

8)  3300 yds

     Warm up: 300 swim,300 kick, 300 pull

     Drill: 12 x 25: R/L arm per 50; catch-up drill; finger tip drag; fist closed

     Main Set: -  ladder:  100, 200, 300, 400, 300, 200, 100 - w/ 1 min b/w each (can also build   by 50's)

     Cool Down: 200 easy swim / kick

9)  3000 yds

     Warm up: 300 swim,300 kick, 300 pull

     Drill: 4 x 100 : R/L arm per 50; catch-up drill; finger tip drag; fist closed

     Main Set: - 4 x 200 w / 1 min rest; 4 x 100 w/ 30 sec rest; 4 x 50 w/ 15 sec rest; 4 x 25 w/ 10 sec rest

     Cool Down: 200 easy swim / kick

Check out our Swim Workouts Tab!

Looking to enhance your swim training? Check out this tab for the scheduled group workouts. Please join us at the Edwardsville YMCA (Esic) on the scheduled times or use the workouts for your training.
Coach Denny Shea will be conducting free workouts on Thursday Evenings 7pm.
Thank you to Doug for coordinating and the Metro Tri Club for paying for the training.

Pool memberships are $15/month or $3 for a pool day pass.

Hope to see you there.

ZILA with a Shark Bite

Ever wake up Saturday morning and think to yourself 'Gosh, I hate sleeping. If only I could tryout a wetsuit for FREE and go for a nice swim in New Town St. Charles'? Well your dreams have come true....

Check out Big Shark's Open Water Swim Series

http://bigshark.com/articles/2011-big-shark-new-town-open-water-swim-series-pg749.htm

Where it is: The lake is located at New Town in St. Charles. It will be the exact swim course used in the July 10th Big Shark New Town Triathlon. It is a .62 mile swim...you can swim it as many times as you choose. There will be buoys in the water for sighting.

And wait there's more: A wetsuit demo will take place at every session. Demo and fitting included in the price of admission!

Cost: Per each session is $10.00 This fee will cover insurance, life guards, clinic, and set-up. Big Shark Triathlon Team and St. Louis Tri Club will receive a discount because you're all very special.

Come join your fellow ZILAs....there is nothing like swallowing pond water for your Saturday brunch.

Mr, T-Pace

What is your T-Pace?
'T-pace test is for short course triathletes, sprint distance triathletes and new swimmers and is used to determine your "T-pace", the equivalent of your threshold swimming pace.  Since it is difficult to use heart rate monitors in the swimming pool, using pace is an accurate way to establish training guidelines.  In addition, repeated testing can be used to measure and track your progress throughout the season.'

You can test this pace swimming a warm up then either swimming 1000 yards at a consistant race pace possibly building as you go OR by swimming 3X300 intervals with 30 seconds rest.  After which you determine your avg lap time.  This is your T pace. 

Once you find your t-pace you can build workouts to ensure you are swimming fast but at a rate that you can maintain.  After a month or so you can retest your t-pace and see if you have improved!  If you have your workouts will get faster and you will get faster.

Example of a T-pace workout.

WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.

CD Alternate Swim/kick 400 yrds

SwimFest

SwimFest 11 - May 20 - 22

Come share the deck with some of the world’s top Masters swim coaches in Atlanta, GA at the Steve Lundquist Aquatic Center. Join us for a weekend of interactive clinics and instruction in a friendly, non-competitive environment. For swimmers, whether you are looking to learn the basics, hone your skills or become a more efficient athlete, SwimFest is for you. All levels and abilities are welcome. For coaches, SwimFest is our interactive education platform. You receive classroom instruction from Mentor Masters coaches and the opportunity to put into practice what you learn in supervised on-deck coaching sessions. Friday, May 20 is a coaches-only round table. Saturday, May 21 is focused on pool swimming and Sunday, May 22 is open water swimming at Lake Peachtree.
New for SwimFest 2011, we will be teaching USMS/ASCA Masters Coach Certification Level I and Level II....Read more

Practices and Workouts.

Let Team ZILA help get you ready for the tri season!  Our swim team has coached and organized practices that will help melt time off of your swim.  Below is our schedule for the coming months.  Take special notice of the June and July practices at the Wood River pool.  This will be great training for the Wood River Triathlon.

April- Organized Practices at Edwardsville YMCA- Thursday Evenings 8-9 and Monday Mornings 5:30-6:30 or 6:30-7

May- Practice at LC M-Th 6:00-7:00am

June&July- Practice at Woodriver Aquatic center M-F 6:00-7:30

April workouts will be posted under the individual training tab if you would like to swim on your own.

To sign up for coached practices please email teamzila@gmail.com

Doug and Grant swimming at Lewis and Clark

Check out videos of ZILAs swimmers at LCCC.  Under water video captures of your stroke is a great way to find errors in your stroke and help you understand a proper stroke. You should be able to see an efficient push off the wall (Grant) as well as some side by side swimming.  Thanks Jim for video taping!  Hopefully more members can benefit from your awesome camera in the future.

Your Videos: 100_0080.MOV [HD] Doug and Grant at Lewis and Clark

Your Videos: Champion Swimmers Doug and Grant [HD]