The master’s at work.

This is the workout our swimmers will perform tomorrow. Note there is an active rest component for the B swim which means do something other then hang on the wall during your rest breaks. This can be jogging in place, vertical or horizontal kicking, or bob’s as an example.

Enjoy.

A swim-

W/u set-           1 x 300 free/ easy)

Kick set-          1 x (5 x 50 tombstone w/fins (if available) @:50; :45; :40; :35; :30)

Main set 1-      1x (50 free; 50 breast; 50 free; 50 breast) swim continuous

Main set 2-      3 x (150 free; 50 breast; 50 free; 50 breast) swim continuous

Main set 3-      1 x 100 free w/:30 rest

Main set 4       1 x 100 backstroke (streamline position) (:30 rest)

1 x 250 pull w/ paddles (if available) & buoy (:30 rest)

Repeat Main sets

C/d-                 2 x (150 free; 50 breast) swim continuou

1 x 50 free

Total (Y) =       4,100

B swim-

W/u set-           1 x (3 x 100) w/:30 active rest

Kick Set-         1 x (5 x 50 tombstone w/fins if available) @:50

Main set 1-      2 x (50 free; 50 breast; 50 free; 50 breast) w/: 20 active rest between sets

Main set 2-      3 x (150 free; 50 breast; 150 free; 50 breast) w/: 25 active rest between sets

Main set 3-      2 x 100 w/:30 active rest

Main set 4-      1 x 100 backstroke (streamline position) w/:30 active rest

2 x 250 free w/ buoy w/:30 active rest

C/d set-           2 x (50 free; 50 breast) w/ no rest

5 x 50 free

Total (Y) =       3,400

Body composition

More Americans are either overweight or obese than ever before. A New York Times article says 34-percent of adults are obese, according to a 2010 report released by the Centers for Disease Control. The mountains of evidence health care professionals have presented–meant to motivate Americans to eat healthy, exercise, and control their weight, does not appear to be working. Most know the straightforward blueprint of lose weight-loss; burn more calories than you consume. Unfortunately, losing weight and keeping it off is not so simple.

Portion Control

According to the American Council on Exercise, portion control is one of the ABC’s of losing weight and keeping it off. Several portion control tips from ACE include eating from smaller plates, measure or weigh servings, read nutritional labels whenever possible, and do not fret if you leave food on your plate.

Use the Scale

The scale can be an important tool in your fight to loose and maintain your weight for the long haul. Although you do not need to weight in each day—or worry over ounces, a few times a week is a good practice. When using the scale, weigh in at the same time of day is advisable, mornings are best before having breakfast.

Fiber Intake

Shape magazine suggests fiber is a necessary part of an effective weight loss program—recommending 25 g of fiber each day. A fiber rich diet will leave you feeling full, helping you reduce your caloric intake. Fiber is in fruit, vegetables, and foods containing whole-grain.

Exercise

Exercise, according to CBS News, can help or hinder your efforts to lose weight. Most believe that exercising burns calories—resulting in weight loss. This is true, however exercise can leave you feeling hungry, causing you to eat more than you burned during your workout. In addition, many people reward themselves because they exercised–a piece of cake or some other treat is an entitlement. Finally, many people over-estimate the amount of calories they actually burn exercising and therefore eat more recovering from their workout then they burned.

Heavy Drinking

Drinking enough water is an import part of successful weight-loss program. Drinking too much water is often associated with bloating, especially in woman. However, water will actually reduce excess sodium stored in the body, which is the real cause of bloating. Water will also make you feel fuller, causing you to eat less. Shape magazine suggests drinking at least eight, 8-oz. glasses of water daily.

Learn to check your hydration factor: if your urine is light yellow with good volume, you are doing fine. If the color is dark yellow or beer-brown, it is time to drink up.

Conclusions

As athletes, we are perhaps more concerned with managing our weight than the general population. Although most of us could likely conduct a seminar on the various pieces of a successful weight management program, putting them all together so they work in harmony and succeed is difficult, at best. I think the 7-time Tour de France said it best when asked what he thought the best tool for managing weight was. His response; the bathroom scale.

Enjoy

A swim

w/u- 400 swim/200 kick
400 IM (25 kick/50 drill/25 swim)
4 x 100 IM (or) 4 x 100 fr
4 x [200 free pull @ 3:00
2 x 100 IM w/ :30 rest
4 x 50 @ :60 (25 FAST IM order/25 easy free)]
200 cool down

Total (Y) = 4000

B swim

w/u- 400 swim/200 kick
400 free (50 as 6-kick switch/50 swim w/ fins)
10 x 50 @ 1:10 (25 non-free/25 free)
3 x [200 pull @ 4:00
2 x 100 free  @ 1:55
4 x 50 @ :60 (breathing every 3]
200 cool down

Total (Y) = 3500

C swim

w/u- 100; 100; 100; 100 w/ :10 rest
300 free (50 as 6-kick switch/50 swim w/ fins)
6 x 50 w/:5 rest (25 non-free/25 free)
2 x [200 pull w/:30 rest
2 x 100 free  w/:20 rest
4 x 50 w/:20 rest (breathing every 3)]
100 cool down

Total (Y) = 2300

Triathlon rules

Triathlon participation not only in the United States but worldwide has grown by leaps and bounds in the last several years, and by an astounding amount since its humble beginning back in 1974 when  the first event was held in Mission Bay, San Diego, California.

Triathlon was the brainchild of Jack Johnstone and Don Shanahan who trained together. Although the first race distances were not as extreme as the Ironman Distance, it was the beginning of the three disciplines rolled into one race event.

In Hawaii, 1978, a discussion arose as to which of three disciplines required the greatest endurance and stamina. At that time, Hawaii hosted The Waikiki Rough Water Swim (2.4 miles), The Oahu Bike Race (112 miles), and The Honolulu Marathon (26.2 miles). These stand-alone events combined to becoming the Hawaiian Ironman World Championship. That first year, only 15 racers began the event with 12 finishing.

In 1982, the sport of Triathlon went national with coverage from the ABC sports show, “Wide World of Sports”. That year, 580 competitors lined up at the start. Today, the event needs to limit the amount of participants to 2000, using a qualification process throughout the year at regional Ironman events. A lottery system allows a limited number of first-timers, or newbie, to take on the famed course without having raced the long-course distance beforehand.

It is one of the fastest growing adult sports in the world. An estimated six million people take part in organized triathlon around the world. Triathlon have become very popular in recent years since the sport became an Olympic event, and shorter triathlon have become more commonplace. Even kids are training and competing for triathlon.

As with the founding fathers of triathlon, most participants come from a background of one or two of triathlon disciplines. Adding the third, usually the swim is a welcome diversion and challenge to most athletes. The commitment to training attracts many and the perceived pain is an added bonus for some, although it is as an effective weight loss program, a way to increase fitness level or simply for the challenge of something different.

As with anything exploding in popularity, a whole host of parallel business opportunities increased exposure and made the sport, through technology, training systems, nutrition, publicity, clubs, and gyms more accessible to all, or at least most wanting to give triathlon a try.

As with all things unique, they eventually become mainstream, overexposed, expensive, and crowded. Although triathlon has reached the mainstream, those involved in triathlon are enjoying the high water mark of the sport.

Gregg Seltzer is a certified triathlon, swim, run, and cycling coach with http://www.triabilitycoaching.com based in Southern California. He also writes about health and fitness topics for his blog and other web-publications. He may be reached @ gregg@triabilitycoaching or 800-884-2194 for coaching, comment, or just to say hello. 

This workout awaits many of our swimmers tomorrow. If you plan to take this workout to the pool, enjoy. Bring your fins, k-board, and buoy and if any of these essentials are missing from your swim bag, open up the wallet and get with the program already.

Enjoy.

A swim

W/u set 4 x 250 easy

Drill set- 4 x 100 (50 swim/ 50 drill)

IM set 2 x 100 IM w/:60 rest

Kick set 400 continuous w/ board & fins (25 easy/ 25 vigorous)

Main 15 x 100 w/:20 rest (descending times)

Rest 1-2 minutes

Mini Main 5 x 100 @ max effort w/:20 rest

C/d set 300 w/ buoy

Total (Y) = 4300

B swim

W/u set 4 x 250

Drill set 3 x 100 (50 swim/ 50 drill)

Bonus set 4 x 25 underwater swims w/ fins (recover 100% between 25′s)

Kick set 300 continuous w/ board & fins (25 easy/ 25 vigorous)

Main set 10 x 100 w/ :20 rest (descending times)

Rest 1-2 minutes

Mini Main 3 x 100 @ max effort w/ :20 rest

C/d set 300 w/ buoy

Total (Y) = 3300

C swim

W/u set 300 swim easy.

Drill set 6 x 50 (50 swim/ 50 drill)

Main set – 5 x 100 (20”) #1 is easy. (descending times)

Rest 1-2 minutes.

2 x 100 (20”) change gears throughout

Kick set steady effort.

C/d set: 200 easy swim.

Total: 1700

Nice, right?

Our swimmers will perform this workout tomorrow. There are a lot of yards, especially the A-swim but that is what A-swims are all about, right.

Do your best, and enjoy.

A swim-

W/u- 2 x 250 swim (rest as needed)

Kick- 5′ continuous w/ fins & board (w/u legs)

Drill- 2 x 100 drill/ choice (focus on weaknesses) (rest as needed)

IM set- 2 x 100 w/:60 rest

Main- 100/:10 rest; 200/:20 rest; 300/:30 rest; 400/:40 rest; 500/:50 rest; 500/:40 rest; 400/:30 rest; 300/:30 rest; 200/ 20 rest; 100

C/d- 300 pull w/ buoy

Total (Y) = 4,200

B swim-

W/u- 2 x 250 swim (rest as needed)

Kick- 5′ continuous w/ fins & board (w/u legs)

Drill- 3 x 50 drill/ choice (focus on weakness) (rest as needed)

Pre-Main- 100, 100, 100, 100 ea. w/:10 rest

Main- 100/:10 rest; 200/:20 rest; 300/:30 rest; 400/:40 rest; 400/:30 rest; 300/:30 rest; 200/:20 rest; 100

C/d- 300 pull w/ buoy

Total (Y) = 3350

C swim-

W/u- 2 x 150 swim (rest as needed)

Kick- 5′ continuous w/ fins & board (w/u legs)

Drill- 6 x 50 drill/choice (focus on weakness) (rest as needed)

Pre-Main- 75, 75, 75, 75 ea. w/:20 rest

Main- 100/:10 rest; 200/:20 rest; 300/:30 rest; 300/:30 rest; 200/:20 rest; 100/:10 rest

C/d- 250 pull w/ buoy

Total (Y) = 2350

A flyer still with some work to do.

Our IM swimmers will be hitting the pool today and swimming this set. Some wil be adding yards to make it a longer set, but the majority will be following the shortened set shown.

If you are short on a stroke, just swim freestyle where needed.

Enjoy.

W/u set- 400 free

Drill set-

3 x 50 (br kick w/ buoy)

3 x 50 (bk streamline kick)

3 x 50 (fr streamline kick w/ fins) [no board]

Main set-

3 x 50 fl/ fr

2 x 100 IM

1 x 200 IM

3 x 50 bk/ fr

2 x 100 IM

1 x 200 IM

3x 50 br/ fr

2 x 100 IM

1 x 200 IM

3 x 50 fr/ fr

2 x 100 IM

1 x 200 IM

C/d set-

200 (as 25 fr/ 25 bk)

Total (Y) = 3100

Eat well or exercise more. Which do you choose?

Although there are plenty of people who exercise for reasons other than health and wellness, most likely exercise for health benefits such as weight loss or long-term weight management. Most people know that if you burn more calories than you consume you will lose weight. This is so because your body relies on stored fat for energy resulting in weight loses. However, gutting your diet to too few calories or nutrients can be unhealthy—even dangerous. Likewise, exercising too much can cause injury or other serious health issues. Balance is the key ingredient to losing weight without losing your health.

Benefits of a Healthy Diet

You already know that there are many benefits from a healthy diet: they are numerous. According to Readers Digest people who eat a healthy diet are likely to live longer, and prevent or eradicate many types of illness to include certain cancers, high cholesterol, and blood pressure, while also reducing your risk of having a stroke or heart attack. In addition to the health benefits previously mentioned, a well-balanced diet can increase the function of the brain, your immunity systems ability to fight disease and overall emotional health.

Benefits of Regular Exercise

Exercise is an important ingredient to living a healthy lifestyle. According to Women’s Health magazine, exercise has a greater impact on an individual’s energy level because the brain releases dopamine and norepinephhrine—both neurotransmitters, which accounts for the increased energy most people who exercise regularly experience. Exercise also benefits the prevention of diabetes slightly more so than diet, although combining both is best. An active lifestyle fuels muscles with glucose in the bloodstream, stabilizing blood sugar levels.

Exercise Myths

Exercising regularly is important for many health reasons as stated above, although losing weight may be the primary reason or motivator for the average person. However, exercise can sabotage weight loss efforts if you are not careful. The reality is exercise does not burn as many calories as most think. For example, running for one-hour burns approximately 470 calories, 45 minutes on your favorite elliptical burns approximately 500 calories. Additionally, people might consume sports drinks, bars, or candies to fuel their workout, often adding more calories than they burn. Finally, some will reward themselves with high calories treats for exercise they did, adding even more calories. Often, the reason most people give up on exercise is they gain weight; not lose it. The quotient is out-of-whack.

Conclusion

According to the American Council on Exercise, a healthy diet and regular exercise work together for effective weight lose and long-term maintenance. The diet aspect determines how much weight is lost, and the exercise aspect keeps it off. A survey of successful dieters showed 89 percent used the diet and exercise combination to lose weight and kept it off for more than one year. ACE suggests simply reducing your serving portions by 10 to 15 percent daily while exercising 30 to 60-minutes a day, most days of the week.

Gregg Seltzer is a certified triathlon, swim, cycling, and track coach with www.triabilitycoaching.com based in Southern California. He may be contacted for questions, comments, coaching or just to say hello at 800-884-2194 or gregg@triabilitycoaching.com.

The master’s at work.

For those of you playing (or swimming) along, here is tomorrow’s master’s workout today — thanks for playing (or swimming) along.

Enjoy.

Swim A-

FINS ON -
500 warm up
4×50 kick @ :55
4×50 drill (25 right arm/25 left arm) @ :55
4×50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4×50 drill (fist drill) @ :55
4×50 descend 1-4 @ :50
4×150 @ 2:20 (50 FAST/50 easy/50 backstroke)
4×75 @ 1:15 (25 FAST/25 easy/25 backstroke)
4×150 pull @ 2:10 (50 FAST/50 easy/50 backstroke)
4×75 @ 1:20 (50 easy swim/25 FAST kick)
4×150 @ 2:30 (25 fly/free/back/free/breast/free by 25)
4×75 @ 1:15 (back/breast/free by 25)
200 cool down
Total (Y)= 4400
Swim B-
FINS ON -
500 warm up
4×50 kick @ :60
4×50 drill (25 right arm/25 left arm) @ :60
4×50 drill (catch-up with stick or single paddle) @ :60
- FINS OFF
4×50 drill (25 fist drill/25 swim) @ :60
4×50 descend 1-4 @ :55
3×150 @ 3:00 (50 FAST/50 easy/50 non-free)
4×75 @ 1:30 (25 FAST/25 easy/25 FAST)
3×150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5)
4×75 @ 1:45 (50 easy swim/25 FAST kick)
4×75 @ 1:30 (25 easy/25 FAST/25 easy)
200 cool down
Total (Y)=3500
Swim C-
FINS ON -
400 warm up
4×50 kick w/:15 rest
4×50 drill (25 right arm/25 left arm) w/:15 rest
4×50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4×50 drill (25 fist drill/25 swim) w/:15 rest
3×150 w/:30 rest (3x:25 FAST/25 easy)
4×75 w/:20 rest (50 easy swim/25 FAST kick)
3×150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down

Total (Y)= 2500

Easy Means Easy

Most have heard this phrase before but few practice it successfully. As a coach and athlete I can say that most of my athletes are guilty of training too hard on easy days – heck, I do it myself. The reason easy days are so important is simple. Going easy on your easy days allows you to go hard on your hard days – it is that simple.

Pick your Friends Wisely

We all know fellow athletes that go all out, all of the time. They seem to only have this one gear. As athletes, it is our tendency to want to race, so when the swimmer in the next lane zooms by, it is likely that you will instinctively go into race mode, even if you are on your warm-up or cool-down lap. This is also common while out training on the bike, especially if you train within a group. Therefore, it is so critically important to choose training partners or groups that support, not derail your training. Be sure not to train with or around others that want to train at an intensity level that is above what your training plan requires.

Conclusion

Intensity levels required by your training plan, especially if prepared by a certified triathlon coach, on any given day, and your strict adherence to them have everything to do with your success, or lack thereof, on race day. Taking appropriate rest when required by your training plan allows your body, mind, and soul some needed repair and recuperation allowing you to go hard when you need to, often on the following day. Remind yourself of this before you set out the door on your easy workouts; the rewards will be apparent when crossing the finish line on race.