6 x 75: 25 Breast/25 Free/25 Kick on Back
450

1 x 300: Breate every 3rd stroke

4 x 100: 50 Right Arm/Left Arm Swim w/ Board/50 Swim  Rest :30
2 x 25: FAST, Rest Interval :30
3 x 100: 50 Right Arm/Left Arm Swim w/ Board/50 Swim  Rest :30
2 x 25: FAST, Rest :30
2 x 100: 50 Right Arm/Left Arm Swim w/ Board/50 Swim  Rest :30
2 x 25: FAST, Rest :30
1 x 100: 50 Right Arm/Left Arm Swim w/ Board/50 Swim  Rest :30
2 x 25: FAST, Rest :30
1 x 300: 50 Back/50 Free
1800

2 x 50: Free, Rest :10
2 Pullouts, Rest :5
2 x 50: Free
2 Pullouts
2 x 50: Free
2 Pullouts
150/1950

1 x 300: 50 Back/50 Free
300/2250

Additional Suggested Workout:

8 x 75:
Odds: 25 Breast/25 Free/25 Breast
Evens: 25 Back/25 Free/25 Back
600

1 x 800: Every 4th length FAST, Rest :30
8 x 100: Descend 1-4, 5-8, Rest :10 (keep track of your times each 100, make sure they get faster)
1 x 600: Every 3rd & 4th length FAST, Rest :20
4 x 150: Descend 1 & 2, 3 &4
2800/3400

6 x 50: Odds Fist, Evens: Breaststroke
300/3700

Open Water Swimming & WHY BiLateral Breathing?
We all know the importance of teaching swimmers to bilateral breathe in the pool. Smooth, even strokes. Balance in the water. Uniform development of muscles. The list goes on and on!

When discussing open water swimming, there are even more reasons to teach and encourage bilateral breathing. Many events follow the shore-line, go point-to-point, have lots of waves, or are held in windy conditions. In these situations, a swimmer who is comfortable breathing on both sides of their body has a choice to breathe away from the waves and the wind, or towards shore to see where they are going.

The same principle applies to crowded events when swimmers find themselves stroke-for- stroke with another athlete for a long distance. Being able to breathe 'away' from the splash of the other swimmer is a huge advantage. These are some scenarios I describe to new swimmers, or stubborn ones, to encourage practice on their 'weak' breathing side.

A few simple solutions for athletes that struggle with a clean breath on one side of their stroke: . First, better neck flexibility. One side is always tighter, as a result of nightly sleeping positions, so stretching before swimming is the solution. Second, starting the breath earlier. If the swimmer is reporting that they cannot get a decent breath on their weak side, the cause might be turning their head to the side too late. When the opposite arm is extended forward in the water, start to turn the head. Finally, look underwater at the arm-pull during a weak-side-breath. Most athletes will have a straight arm or a dropped elbow, causing their upper-body and head to sink in the water. This can be detrimental to getting a good breath of air. Work on proper arm position through the pull, especially during a breath.

Questions & feedback always welcome!

SVTC's Podium Swim Workout Tonite
6:30-7:30
Fremont High School
1283 Sunnyvale-Saratoga Road

Tonite's Focus:  THE CATCH:
It's simple, if you want to swim faster, improve your propulsion!
Effective propulsion revolves around the CATCH: a Feel For The Water
or a High Elbow Stroke.
The CATCH can be described by the following analogy: When a person lays
on a surfboard and paddles out to find a wave, the arms straddle out
from the sides of the board, allowing the vertical forearms and the
hands to hold or catch water and propel the board....

Need some extra help? Coach Laura will be on deck at 6:15.

Questions & Feedback always welcome.

Thanks for responding to our phone and e-mail recruitment campaign. We sense your enthusiasm for the 2009 Kids Tri. We still need more subscriptions as indicated by the progress thermometer. Please go to: http://www.svkidstri.org/volunteer to learn more about the event and to indicate where you would like to work. It is a day you will not forget.

Volunteer Co-Chairs

5 x 100: Rest Interval :10, :9, :8, :7, :6
5 x 100: 50 Breaststroke/50 Free, Rest :10
5 x 100: 50 Fist/50 Free, Rest :15
5 x 100: 50 Easy/50 FAST
1 x 500: Every 4th length Fist
2500 yards

Fist Drill Info:
Did you know that the best freestyle swimmers can swim 25 meters in 7-
13 strokes? The goal of any freestyle swimmer is to swim efficiently,
using a minimal amount of strokes.

Fist Drill: Picture yourself as polar bear cruising down the wave-
swept Atlantic Ocean to escape the arctic waters (which they do in
winter). The polar bear makes a fist as it swims to heat up its claws
and hand.

Step 1: With your hands closed fists, pull yourself through the water
using the surface area of your forearms. During the pull phase (when
the hand goes into water), keep your elbow higher than your hand. As
the hand passes beneath the shoulder, your hand, elbow, and shoulder
should be in one line, perpendicular to your body.

Step 2: Maintain closed fists through the push phase (when the hand
comes back up and gets ready to enter the water again). Relax in the
push phase, keep your fists closed, maintain the proper head
position, use a steady kick, and keep your strokes long and smooth.

This fist-swimming drill is great for strengthening the forearm and
working on the pull-and-push phase of freestyle. Try fist swimming
several times across the width of the pool, and see how difficult it
can be.

Suggested Additional Workout:
4 x 150: 50 Swim (count your strokes)/50 Fist/50 Swim (fewer strokes
than the first 50)
600
1 x 400: Moderate Pace, Rest :20
4 x 100: Fast, Rest :5  (Watch your times for each 100)
1 x 400: Moderate Pace, Rest :15
4 x 100: Fast, Rest :5 (watch your times for each 100)
1 X 400: Every 4th length Fist
4 x 100: 50 Breast/50 Free
2400/3000

Questions/Feedback Welcome!

Hi Sherry,

Sorry I missed last night's track workout, but wanted to confirm there's still a practice Treeathlon this Saturday (2/21) morning at 8:30am?

I checked the treeathlon web site to see if it'd been updated with this year's course including the new swim/transition area, but no luck.

I recall you said that the swim/transition area is at the Westpoint Marina (Google Map Link), right?

Hoping that's the case. Looking forward to seeing you Saturday!

Thomas Kriese
SVTC member

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Hello athletes!

Hi Athletes,

My name is Deb Pyle and I am going to be filling in for Brandon this
week. I am looking forward to spending some quality time with you
all. I hope the weather holds out. There is only a 40% chance of
rain right now so we should be fine.

Workout Focus:
    We will be focusing on bike handling skills. This means we will
be doing a lot of riding in the parking lot at Gunn High School. Not
a lot of miles but having good bike handling skills will keep you
safe and competitive. Please do not do anything new to your bike or
gear for this workout. In other words this is not the time to put
clipless pedals on if you have not been riding with them. Also not
the time to bring out that brand new time trial bike you have been
dying to use. I want you on your most comfortable ride and hopefully
you will be a lot more comfortable controlling it when we are done.

If the weather sucks we will do some other stuff on the track. If
you have a trainer for your bike bring it. If everyone who shows has
one we can do a turbo class under the eaves at the school. We can
also do some core building exercises (very important on those long
training rides) so bring a towel or yoga mat to lie on.

Gear:
     * Mandatory: Helmet, water bottle, snacks, running shoes
     * Recommended: Gloves, sunscreen, glasses, trainer, yoga mat or
towel.

Location/Time:
     * Gunn High School corner of Foothill and Arastradero.  Look for
a gray Nissan Murano in the middle of the parking lot.
     * Directions - http://www.svtriclub.org/maps/workouts.htm#top_map
     * 8am show-up and get gear ready
     * 8:15 pre-workout briefing starts
     * 8:30 we roll

See you on Saturday.

Deb (408) 821-9518 cell

Hi SVTCers,

OK .. some straight talk.  Your 2009 SV Kids Triathlon is not immune
from today's economic conditions.  We are in serious need of
sponsors.  Our multi-year Title Sponsor Fed Ex Freight has
reluctantly decided to not sponsor us this year which leaves us in a
huge bind.  But SVTC has some remarkable resources ... all of you.

What the KT Committee would like you to do is ask the appropriate
person where you work if your company can support this super
community event.  And if YOU are that community outreach person, even
better. Although we'd love to have a Title Sponsor, any sponsorship
level will help.  If you or your company representative go to:

http://www.svkidstri.org/sponsorship_opportunities

You can see the sponsorship levels.  If you are not comfortable with
approaching your company, please get the name, contract information
and title of the right person, and send it to Fundraising Co-Chair
Dennis Payton (dennis_hammer@...)and he'll take it from there.

Remember, the net proceeds go to our charity, the Silicon Valley
Children's Fund.  Both the Children's Fund and SVTC are 501.c.3 non-
profits.

Thank you in advance for stepping up and helping the Committee.
Triathletes are accustomed to challenges and this is a big one.  So
let's collectively take this one on.  We can do it.  Thanks everyone.

For the KT Committee,

Robert Jones
SVKT Race Director

12 x 50: 4 times thru:  Rest :10 between
1 x 50: Swim
1 x 50 Kick
1 x 50 Gallup Drill
600

6 x 100: Odds Catchup Drill, Evens Swim
600/1200

12 x 25:
Odds: No breath/Fill Goggles
Evens: Swim
300/1500

1 x 600: Every 4th length Catchup
600/2100

2 x 300:
#1: 25 breathe right/25 breathe left/50 breathe every 3rd stroke
#2: Focus on bilateral breathing
600/2700

Something we talked about last night!

"You think you're sinking"

Well, you are…and should be! Based on normal body composition, the
human body's natural position is 95% underwater – i.e., only 5% will
be at the surface. The only part of your body that floats well is
your lungs; everything below your sternum has a specific gravity that
makes sinking natural. As gravity drags your hips down, buoyancy
pushes your chest up. You're not really sinking (except for a few
highly muscular and heavy-bone individuals); you're just
swimming "UPHILL."  Nonetheless, because you think you're sinking
(and your body's internal gyroscope senses imbalance) survival
instinct kicks in and you do whatever it takes to stay afloat.
The "survival" strokes that result are both ineffective and
exhausting.

While balance is the essential foundation of efficiency, learning to
relax into the water is equally important.

To use gravity, let your head and chest sink, until you feel your
lower half becoming more buoyant. Sinking into balance gives you an
advantage – there's less drag just below the surface than right at it.

Scientific Reason for relaxing: Tension increases your sinking
tendencies two ways:
1) when you're tense, you tend to breathe fast and shallow. This
reduces the air in your lungs, which is a tangible buoyancy aid;
2) tense muscles inhibit oxygen flow, reducing an intangible buoyancy
aid.

Suggested Additional Workout:
8 x 75: 25 6 count kick/25 gallup drill/25 swim
600

6 x 100:
2 Rest :15  Moderate
2 Rest :10  Fast
2 Rest :5   Faster

2 x 300:
#1: 150 Moderate/150 Fast  Rest :15
#2: 150 Uptempo/150 Fast   Rest :20

1 x 600: Every 4th length catchup
1800/2400

12 x 25:
Odds: Catchup
Evens: No breath, head down
300/2700

Questions/Comments/Feedback always welcome!

Study the Catch Up Drill!
http://www.youtube.com/watch?v=Fszey7mJSb4&feature=related

6:30-7:30
Fremont High School (remember, parking is tough...arrive early!)
1283 Sunnyvale-Saratoga Road

Cost: $27*/30 per month (receive a monthly pass)
$62*/$72 for a 12 swim fitness card
*Sunnyvale Residents

Need some extra help? Coach Laura will be on deck at 6:15.

Questions & Feedback always welcome.