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Frostbite Warm-Up featuring our Frostbite Penguin

Frostbite Warm-Up featuring our Frostbite Penguin

by | Jan 23, 2020 | Event News

by Stephanie Miller

Who doesn’t like a warm-up before a race? Warming up before you run is a great way to avoid muscle pulls, cramps, and it gets your blood flowing into your hands and toes on a cold day!

This year, we invited The Training Post & Fitness to lead our warm-up for our runners before the Frostbite events begin. The Training Post and Fitness is a community based strength and conditioning gym in Fletcher, NC, and their owners, Jen and Bret, will be leading the crowd in jumping jacks, stretches and maybe even some burpees to get our runners going. 

Our iDaph Team paid Jen and Bret a visit and brought along our Frostbite Penguin for a “trial warm-up”. Apparently it’s true: Penguins do not do burpees.

Please enjoy our fun video, and join us for this year’s Frostbite 5k, 10k and 1 Mile Fun Run, which takes place on Sunday, February 16th at Lelia Patterson Center! The event will be followed by a family-friendly wellness expo, featuring live music, games, food and beverages, and various booths and vendors. The race starts at 1:45pm, and this year EVERYONE who registers by February 10th will receive a race medal!

Click here to check out our Frostbite page, which includes information on deadlines for t-shirts, medals, and specials for friends and family members. Come and run with the Penguin!

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Past iDaph Blogs

Kick boards, pull buoys, and passing etiquette

Kick boards, pull buoys, and passing etiquette

by | Jan 21, 2020 | Event News

Swim Workout Thursday, January 23, 2020

Discuss: Kick boards, pull buoys and passing etiquette

200 Choice Warm Up
Kick and Pull Set–
Group 1:    3 cycles of :     100 Kick Choice
                                              150 Freestyle pull (750 yd)
Group 2:    3 cycles of:     150 Kick Choice
                                              300 Freestyle Pull (1350 yd)
Group 3:    3 cycles of:     150 Kick Choice
                                              400 Freestyle Pull (1650 yd)
Shorter Distance Set – strong effort with lots of rest
Group 1:     2 x 25 Freestyle - 20 to 30 seconds rest
                     2 x 50 Freestyle - 30 to 40 seconds rest            (150 yd)
Group 2:    6 x 25 Freeystle - 20 to 30 seconds rest
                     8 x 50 Freestyle - 30 to 40 seconds rest           (550 yd)
Group 3:     6 x 25 Freestyle - 20 to 30 seconds rest
                     10 x 50 Freestyle - 30 to 40 seconds rest         (550 yd)
                                 
Cool Down Swim of your Choice – 200 easy
Distance before 5 minute cool down:
Group 1:   1,300 yards 
Group 2:  2,300 yards 
Group 3:  2,700 yards
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Past iDaph Blogs

Kick boards, pull buoys, and passing etiquette

Asheville Swim League Workout for Thursday, January 16, 2020

by | Jan 14, 2020 | Event News

by Coach Susan

Swim Workout Thursday, January 16, 2020

Review so far:

Week 1:  Saving shoulders by engaging lats & benefit of early vertical forearm (EVF)

Week 2:  Explain term “Build” in a workout and optimize amount of rotation in freestyle using water level on goggles as a guide.

New this week:

Week 3:  Explain “pyramid” term in workout and mix in backstroke and breaststroke to “round out” load on muscles.

  1. Pyramid Refers to a set of swims that grow in distance and then work back down to the starting distance.  A pyramid growing to 100 by 25s would be the following distances separated by a rest:

25 yards

50 yards

75 yards

100 yards

75 yards

50 yards

25 yards

  1. Backstroke & Breaststroke– Backstroke pulls your shoulders back which improves posture and requires an engaged core for balance and rotation.  Breaststroke arm recovery is underwater which gives shoulders a bit of a break and builds pectoral chest muscles as squeeze elbows together. Heavy emphasis on leg kick as the primary mover.

200 Choice Warm Up

Freestyle - Build:

Group 1:  6 x 25 Build - 20 sec rest (150 yd)

Group 2:  4 x 50 Build - 15 sec rest (200 yd)

Group 3: 4 x 50 Build- 15 sec rest (200 yd)

Stroke (Choose Back or Breast) + Freestyle:

Group 1:  8 x 50 on 2:00  - 25 Stroke + 25 Free (400 yd)

Group 2:  5 x 100 on 2:15 - 25 Stroke + 75 Free (500 yd)

Group 3:  5 x 100 on 2:15 - 50 Stroke + 50 Free (500 yd)

Freestyle Pyramid (Long and Smooth Stroke): 

Group 1:  25/50/75/100/100/75/50/25  - 30 sec rest  (500 yd)

Group 2: 50/100/ 200/400/200/100/50 30 sec rest (1,100 yd)

Group 3:  100/200/300/400/300/200/100  30 sec rest (1,600 yd)

Cool Down - Choice 5 minute swim

Distance before 5 minute cool down:

Group 1 1,250  yards

Group 2 2,000 yards

Group 3 2,500 yards

Building Speed and the Goldilocks of Rotation

Building Speed and the Goldilocks of Rotation

by | Jan 7, 2020 | Event News, Training, Winter Training

Building Speed and the ‘Goldilocks’ Amount of Rotation (not too little..not too much)

Swim Workout Thursday, January 9, 2020 

Build

Begin swim slow and relaxed focusing on good form while gradually increasing effort and speed. Because you finish the distance at a sprint, these will be difficult. So if the set is 2 x 100 Build, start slow on first 25 establishing a good stroke, then make each subsequent 25 faster. The last 15 yards to 25 should be an all out sprint. You restart your “build” with each swim of the set. So in the example of 2 x 100 Build, begin the 2nd 100 slow and relaxed again gradually building to spring at end.

Rotation focus

Use how far you turn your head as a guide to the amount of rotation. When you turn your head to breath attempt to get the top eye completely out of the water while keeping the bottom goggle or eye underwater. Your whole body rotates together. Imagine a skewer the length of your spine so that hips and shoulders turn together the same amount.

200 Choice Warm Up

4 x 25 Build (20 seconds rest between 25s)

Freestyle - Build Freestyle:

Group 1: 4 x 50 on 2:00 - Build

Group 2: 8 x 50 on 1:15 - Build

Group 3: 5 x 100 on 1:45 - Build

4 x 25 (20 seconds rest between 25s) - notice if goggles are above/underwater

Keep bottom goggle under and the top goggle above water when breathe. Keep hips and shoulders in line with each other:

Group 1: 4 x 50 on 2:00 - Freestyle - notice goggles

Group 2: 8 x 50 on 1:15 - Freestyle - notice goggles

Group 3: 6 x 100 on 1:40 - Freestyle - notice goggles

Endurance Freestyle – Long and strong stroke. Feel the power but keep a relatively slow stroke turnover. (relatively means compared to sprint stroke turnover at end of build swims)

Group 1: 2 x 100 - 30 seconds rest between 100s

Group 2: 1 x 300 - 1 minute rest then… 2 x 200 - 30 seconds rest between 200s

Group 3: 1 x 500 - 1 minute rest then… 1 x 400

Cool Down - Choice 5 minute swim

Distance before 5 minute cool down:

Group 1 1,000 yards

Group 2 1,900 yards

Group 3 2,400 yards 

 

CLICK HERE FOR THE COMPLETE PDF FOR THIS WEEK’S TRAINING

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Past iDaph Blogs