Weekend of August 2 – 3

Hello Team,

I hope you are all doing well. I am in Cincinnati, OH with the Coopers and Ortiz Family. Luis and Chester will be competing at Youth/Junior Nationals. Make sure you send them good vibes.For those who were at swim practice this morning, I will like for you to review the following swim videos for Monday’s practice.  

Videos:

Feel free to contact me to elaborate on freestyle technique.
Issues:
1.       No Crossover
2.       Hydrodynamic streamlining
3.       Power Stroke Efficiency
4.       = dropped time
 
New video demonstrates proper position of forward freestyle arm  http://vimeo.com/36347420
The hand is 4-6 inches under the water surface directly in front of the shoulder – with no crossover. Other videos:

  • http://vimeo.com/27623517
  • http://vimeo.com/7735706
  • http://www.metatube.com/en/videos/14847/Beijing-2008-Swimming-Men-4×100-Freestyle-Relay-Gold-Medal/
  • http://vimeo.com/36347420

    Enclosed you will find the breakdown for this weekend:

    Saturday – August 2, 2014
    Location: Kilarney Station, Clermont, FL
    Time: 6:30 am
    Duration:  3 hours
    Note:
         Warm up: 10 min easy spin
        Include: 5 x 1 min accelerators with 2 min easy spin
        Main Set:
            – Half Ironman Augusta or Olympic – 50 – 60 miles
            – Ironman Cozumel – 4.5 hours – 80 – 90 miles
            – Ironman Florida or Hawaii – 5 hours / 90 – 100 miles
            Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.
        Cool Down:  20 min easy run

    Sunday – August 3, 2014
    Location: Downtown yMCA
    Time: 6:00 am
    Duration: 90 – 115
    Note:
        Warm up: 10 min easy jog
        Include: 5 x 15 sec pick ups with 45 sec jog
        Main set:
            – Half Ironman Augusta  or Olympic; 10 –  12
            – Ironman Cozumel – 14 – 16
             – Ironman Florida or Hawaii – 16 – 18 miles
            Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.

    You will have specifics for these workouts, please follow it.

    Keep up the good work and I’ll see you Monday Morning.

    Hector L Torres
    Head Coach / Central Florida Tri Club

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