Sunday Swim 1/22

Warm Up

5, 4, or 3 x 100 (25 side kick, 25 6 and 3, 50 swim)

Main Set
4 x 50 zipper drill
4 x 50 double zipper drill
4 x 50 swim

4 x 25 side kick with arm up
4 x 25 10 side kicks with arm up 3 strokes
4 x 50 swim

4 x 25 swim with over kick

Swim Workout 1/15

Sunday Night Swim 1/15

Warm Up

1 x 200

1 x 100 Kick with Board

1 x 200

1 x 100 Kick with Board and Pull Buoy

1 x 200

1 x 100 Streamline Kick on Back

Main Set

4 x 50 Distance Per Stroke (DPS) on 1:10

4 x 25 Catch Up Drill with Kick Board on :40

4 x 25 Catch Up Drill w/o Kick Board on :40

4 x 50 DPS on 1:10

4 x 25 Side Kick on :40

4 x 25 6 and Switch on :40

4 x 25 6 and 3 on :40

4 x 50 DPS on 1:10

Erin

Swimming Drills

Hi, this is Erin, the Sunday night Swim Coach. I was asked to post some of the drills we do. So here they are organized by purpose.

Body position elongation

Streamline Kick - one hand on top of the other, arms are fully extended above your head so that your upper arms are squeezing your head right behind your ears.

Catch up drill - one hand always stays above your head in the streamline position, the other arm takes a stoke. When one hand catches up to the other in the streamline position, switch arms.

Body position and rotation drills

Side Kick - bottom arm extended above your head, palm faces down, top arm at hip, balance on side with stomach facing the wall, head looks down at bottom of pool and turns up to breath.

6 and switch - same position as side kick but you take 1 stroke and switch sides every six kicks

6 and 3 - same position as side kick, but you take 3 stokes and switch sides every six kicks

Breathing drills

Catch up drill with a kick board - same as catch up drill above but the extended hand is always holding on to a kick board to ensure you hand stays extended while you breath. Should breath every third stroke.

I will post descriptions of additional drills as we use them.

I will also post the Sunday night workouts here.

Boston Build up 10k rowayton and Orlando marathon - January 9 2012

The weather was perfect and it was great to see such a big crowd out there!

26   20  OpM Bryan French, 35, Fairfield, C          38:25    6:10

49   14  M40 Mark Carioto, 41, Weston, CT            40:56    6:34
51   16  M40 Roger Baxley, 43, Weston, CT            40:58    6:34
24    4  W50 Pascale Butcher, 50*, Southport         46:05    7:24
137   58  M40 Pascal Fuchs, 41, Fairfield,           46:44    7:30
138   59  M40 Jason Panzer, 40, Fairfield,           46:46    7:30
173   43  OpM John Schiaroli, 35, Norwalk, CT        49:28    7:56
186   76  M40 Andrew Blake, 43, Westport, CT         50:41    8:08
204   61  M50 Patrick Cunningham, 55, New Milford, C 52:54    8:29
85   33  W40 Kim Hooker, 47*, Monroe, CT             53:54    8:39
210   64  M50 Ron Hooker, 52, Monroe, CT             53:54    8:39
257   97  M40 Noel Siscar, 40, Trumbull, CT          1:02:57   10:06
132   27  W50 Dale Sweeney, 58*, New Canaan, CT      1:03:05   10:07
144   56  OpW Ana Siscar, 39*, Trumbull, CT          1:08:43   11:02
146   58  OpW Erin Flynn, 31*, Fairfield, CT         1:09:10   11:06
131   51  OpW Alison Bienstock, 38*, Westport, CT    1:02:47   10:04

Nice job everyone! I could not find Heather.

The Kurzatkowski family went to Florida to run a marathon  for Dan and a 1/2 marathon on saturday and a full marathon on sunday for Amy. Congrats!

Tyler did his first Disney 100m dash.

Amy did the goofy:

2:45 for the 1/2 marathon on sat

5:58 for the full  on sun

Dan did the marathon in 4:45

Awesome family

TrackFit and Surfing

I am so jealous. I've never surfed but it's definitely on my bucket list. Apologies for this long post but I've got so much cool stuff to say.

If anyone has ever watched videos of surfer Laird Hamilton's workout it's very similar to what we do. One difference is that he does it while standing on an inflated exercise ball but we're getting there. Our workouts absolutely improve every aspect of every sport. Check out this NYTs article which mentions 7 of the 10 tenets of CrossFit:

.http://www.nytimes.com/2011/12/26/sports/football/falcons-have-winning-fitness-strategy.html?_r=1&scp=3&sq=new%20workout%20football&st=cse

Saturday's workouts at the track were a blast. Find one of our athletes to explain how much fun "Death by 10 Meters" is. The second worked in a bit of everything - running for speed and distance, strength and especially mental toughness.

I can't believe how many of you are sticking with or starting the burpee challenge. I think we're going to start totaling up the Trifitness total. We must be getting close to 10,000. Don't forget that you can join the fun any time.

Congratulations to Mary Money on the feature in Fairfield Magazine. She's going to have to buy me breakfast since I didn't get a shout out. I like to think that bicep should have my name on it.

Until next time,

Aryeh

Birthday 5k Swim

On January about 20 people showed up at the Wilton YMCA to swim a 5k. Why a 5k so early in the season?

A few years ago I decided to swim each year for my birthday my age times 10, unfortunately time goes by and the distance gets longer and longer...

Coach Erin was there and designed a good workout that went by fairly quickly especially in a 50 meters pool and with friends as well.

The workout was as follow:

• 500 warm-up
• 2x500
• 6x200
• 12x100
• 20x50
• 100 cool-down

Try it it is not too bad! We were limited by time as the pool was closing for the swim team at 1pm and I can just say I was very thank full for Kate's feet, without them I don't think I would have finished on time!

Now the question is do I start going backward in time for next year or find a 25 years old who would like to take over or swim my age times laps?

We had a nice lunch afterwards with some available swimmers.

Thanks for such a great birthday!

The burpee challenge and surfing

Ok I have agreed to the burpee challenge for an obscure reason or because Aryeh is a good salesperson!

Down to 42 for tomorrow, ouch it starts to hurt.

Anyway I went away over the Christmas Break to Panama, it was an  awesome trip with my girls. One of the goal of the trip was to learn to surf. Panama, apparently, is becoming a "hot" spot for surfers. So we went to Bocas del toro in Bocas where there is an abundance of wonderful islands and places to surf.

Being new to surfing we took a lesson, a 3 hours lesson. The instructor was very nice and taught us the basics on the beach first. We basically had to do almost burpees without the jump in the air, as you need to stay on your board! But the first part was like a burpee, and really thanks to Aryeh's challenge I did pretty well!

During the vacation I cannot remember how many burpees I was supposed to do  so I did 40 every day, I am therefore a bit ahead of schedule right now and it feels good!

When we actually practiced on the board in the water, I just felt so strong because of the burpees.

I can only recommend a bit of Trackfit in your life,  it will make you stronger, leaner and better at surfing!

After the surf lesson, nobody did take a picture of us surfing, I promise you we did surf!

Burpeees for the New Year

Here we are in 2012. Who's still doing their burpees? Maybe we'll put up a board at the gym for people to keep track and show off. I've been trying to stick them into the workouts to help out but there's still a lot of self-motivation required. I don't know who's still in but here's where you would be for today January 3rd. I put the total number you've done so far in parentheses) :

The original crowd (you know who you are) 41 (861)

The ladies rowing team 23 (276)

Bruce/Noel/Anna 22 (253)

If any of you think you've fallen behind you can always pick up where you left off or just start again. If anyone wants to start from scratch or even do something different - sit ups, push ups, box jumps...) just let me know.