Tri Swim Coach
Tri Swim Coach Newsletter
====================================================================

In This Issue:

- Hello June
- Workout of the Month- June
- Yoga and Swimming
- Stay tuned for more Tri swimming info in 2 weeks!


Tri Swim Coach
http://triswimcoach.c.topica.com/maacjCDaa7mBZbmBQCRbaeQA5z/

Hello June
Dear Mat,

For those of us in the northern hemisphere, it's just about summer
time! Lots of activities, vacations, and races coming up. It's
especially important during these times to keep hydrated, and keep
stress levels under control. I have included a mid-season swim
workout for you as well as some reasons to incorporate yoga into
your routine, if you haven't already.
Also, if you haven't received the "4 Swim Practices" yet, email me
by this Sunday evening and I will have them out to you next week.

Cheers,
Kevin





www.TriSwimCoach.com
http://triswimcoach.c.topica.com/maacjCDaa7mBWbmBQCRbaeQA5z/




Workout of the Month- June
WARM UP: 6x100's #1,2) @Cruise +:20 #3,4) @Cruise + :15 #5,6)
@Cruise +:10

DRILL: 8x75's Kick/Drill/Swim Drill=Free, concentrate on high
elbows Rest= :15

MAIN: 1x50 @ 1:00 + 1x50 @ Cruise
1x50 @ 1:00 + 2x50's @ Cruise
1x50 @ 1:00 + 3x50's @ Cruise
1x50 @ 1:00 + 4x50's @ Cruise
1x50 @ 1:00 + 4x50's @ Cruise +:05
1x50 @ 1:00 + 3x50's @ Cruise +:05
1x50 @ 1:00 + 2x50's @ Cruise +:05
1x50 @ 1:00 + 1x50 @ Cruise +:05
50's on 1:00: SC, DPS
50's on cruise: Hard, Free on the way up, ST on the way down
400 Free Breathe every 3-5-7-3 by 100
WARMDOWN: 200 Back/Free
TOTAL: 3250 Yards

Definitions:
Cruise: An interval you can make 100's on comfortably with about 10
seconds rest. For 50's just cut that interval in half.
Example: 6x100's @ cruise + :20
If your cruise interval is typically 2 minutes (cruise is always
freestyle), you would do each of these 100's on 2 minutes, 20
seconds (2:20)
ST: Any stroke but Freestyle (triathletes need a little
cross-training occassionally!)


For more workouts and the Complete Guide, click here!
http://triswimcoach.c.topica.com/maacjCDaa7mBWbmBQCRbaeQA5z/




Yoga and Swimming
A really important part of triathlon and swim training is yoga. I
spend a chapter in my book, The Complete Guide to Triathlon Swimming
on it. Here are some of the benefits I have listed:

Flexibility: Yoga does involve stretching the muscles. But there is
more to it than that. People often ask me, "Is stretching good"?
Usually, the answer is that just stretching itself may not be good
for you, as stretching too much or stretching cold muscles may
actually cause injuries. Yoga incorporates breathing into stretches,
and working with the whole body, not just specific muscles. This is
a much healthier approach when it comes to improving flexibility.
And the more flexible your hips, legs, ankles, arms and shoulders
are, the easier it will be to kick, recover the arms, rotate the
hips, and properly slice the hands into the water with full
extension.

Concentration: This is another great benefit to an athlete
undertaking the 3-sport challenge. Improved concentration levels
allow you to focus, and we all know how focused you must be just to
complete the swim! Blocking out distractions is something you need
to be able to do- whether it's concentrating on a technique or drill
during practice, or dealing with the frenzied start of a race. And
the improved ability to stay relaxed, calm and centered will
definitely work to your advantage during a triathlon, where many
unpredictable situations may arise.

Balance: Practicing yoga will improve your balance, both on land and
in the water. In my swim clinics, we work on "balancing on your
back" and "balancing on your side" in the water. Yoga not only helps
with these drills, but allows you to streamline easier, and get more
out of each stroke. This of course means saving even more energy for
the rest of your race.

Finally, yoga works the core muscles, which I talked about in the
last chapter. Most of the yoga poses you will find will enhance your
core conditioning.

Get in your local gym or yoga center and check out a class!

Want to do yoga at home? Check out these videos.
http://triswimcoach.c.topica.com/maacjCDaa7mEKbmBQCRbaeQA5z/