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