Browsing Category Cross Training

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#NewMarathon to Clean Up NYC

Posted on November 4, 2012 by swimmerjoe

New York wisely cancelled the New York Marathon due to the damages and effects of Hurricane Sandy. I had quite a few friends entered to run, and I know they are disappointed. Although they have trained months (some even years) to reach this point, it’s hard to have an argument against canceling the run.

Personal sacrifice (even the money spent to travel to NYC) cannot overshadow the devastation of the residents of New York and its surrounding areas. Police efforts cannot be redirected to clear race routes, etc. when they need to be clearing debris and assuring the safety of its citizens.

That said, I love this idea of putting those runners to work! Haha! U.S Navy officer Andrew Baldwin, M.D., a physician, humanitarian, Navy diver and media personality, is putting out a challenge to all marathoners and guests in NYC for the weekend to mobilize for a second day across New York and help clean up the devastation from Hurricane Sandy. Imagine how cool it would be to be a part of an amazing humanitarian effort to help those in real need! (Wish I were there!)

See the complete info here.

So, join in and do your part by tweeting this message:

Join the #NewMarathon to cleanup #sandy across NYC. Just think what difference 10,000 runners can make! http://bit.ly/RzQjDC

Cover Photo from #newmarathon tumblr site.

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“Slowing” – Ride 4 Ronald

Posted on September 24, 2012 by swimmerjoe

by SwimmerJoe

“Slowing! Stopping, inside, left! Right! Right turn! Darn triathletes!”

This is what I heard today for 4 hours and 40 minutes straight while on the Ronald McDonald House 100 Mile ride through Orlando, Winter Garden, Apopka, Tavares, Mt Dora–and back!

If you have never done it, cycling closely with 200-300 cyclists in a peloton stretching out over about 1000+ feet is awesome! One word of caution: ride near the front! For the first 30+ miles I heard breaks screeching behind me, people wrecking, and I even had enough time to look behind me and see a guy flip 3 times into a ditch—unharmed. (I think!) Don’t worry, he was actually laughing. One of those “slow moments” in that guy’s life. Everyone has had one!

The groups quickly broke up after crossing the Apopka bridge over 441 and if you weren’t in the first group then, you probably would never be. Many, many accelerations throughout the morning eventually dropped cyclists off the back until there were only about 35 left. The crazy few, the proud! Actually, 4 guys on triathlon bikes and the rest were on road bikes. Don’t know if they liked us or not. Doesn’t matter, I think it was us that broke up the group. Oops!

Not knowing that the first group would not stop, we only brought 2 bottles each, but we needed maybe 3 large ones—so we made a quick stop at the last sponsored break in Winter Garden with 25 miles to go. As the first group sped off, we took in some much needed groceries and fluids-QUICKLY. Of course there was ultra-competitive me, pushing the break time so we could try and catch the lead group by the end. I don’t think my impatience was liked too kindly by my two counterparts Eric and Rob! After about a 5-7 minute break we jumped back on our bikes and put the hammer down to catch the lead group. After speeding through multiple hills that felt like mountains on Silver Star Road, we finally caught the group by John Young Parkway. Whew! We rode in with them, wanted to go hard again, but instead tucked in and enjoyed the remaining 5 miles or so! Day well spent, done by noon!

So all in all, good day all around!

by Joe Auer, SwimmerJoe

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A Master’s Workout for Tuesday

Posted on May 29, 2012 by swimmerjoe

by SwimmerJoe

Tuesday May 29 Fast 50 this Friday…also 1st Fridays of the month

100 swim…25 free, 25 back, 100 kick choice, 100 swim….25 free…25 back drill

6 x 50. Kick…odds free, evens breast…at 1:15 and 1:30..BUILD (basically I want you to have 10 seconds rest)

6 fast squats in water, 6 fast dips, 25 FAST… X 6. At. :50 or a minute

Clean up after the speed

8 x 25. 2 right arm, 2 left arm, 2 popov 3, 2 catchup at :45 Freestyle

Freestyle Turns

Core Work …

100 for time…..remember your time, 5 sleds or wheels fast, 6 Yoga side Plank rolls (roll under body), 10 Jelly Bellies (balance on bum–like rowing a boat) Entire set for (3x) on 15 seconds rest

200 backstroke swim, good rotation, chin high, small kick

Have a great day!

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Blame it on the Shoes

Posted on February 15, 2012 by swimmerjoe

I love to blame it on the shoes
My knees are so sore
My hips I do not adore
My calf is as tight as it gets
Please help me before it sets

I blame it on the shoes
I most certainly have the blues
My achilles feels like rusty screws
Look, at least give me a clue
My gait sounds like a rabid zoo

I blame it on the shoes
Darn it, tell me why I hurt
So next time I can quickly avert
Please oh please help me
My body does not easily amuse
Time to go buy new shoes

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Are You Doing More Than Anyone Else?

Posted on February 10, 2012 by swimmerjoe

by SwimmerJoe

Many times athletes get in an area where they feel they aren’t improving like they should, or they are seeing others pass them by. Well, it could be a number of things. My dad always used to tell me, you have to do more than anyone else if you want to be the best. If you think about that for a second, it’s true.

Let’s take swimming for this example. The coach gives everyone a workout and the majority of the swimmers train hard and roughly swim the same throughout the different sets given. Did you take 2 extra kicks off of every wall? Did you not breathe off of every wall until the 3^rd stroke? Are you fully concentrating on the drill given or just giving a half effort and resting until the next main set? How about sleeping more? Are you, and this is a big one, watching films, searching for tips, reading Splash magazine for the latest info on great athletes and being a student of your sport. I know what the answer there is. NOT MANY. Too bad, there is tons of stuff out there. There is no reason for mediocrity. If your coach isn’t paying attention to you, ask him or her questions, let them know your really care about your own improvement and share the desire for greatness. All of these things together will work. It may take time to form new habits, but it will work. Be patient, very patient.

So back to when I was a young athlete, after about the 5^th or 6^th time my dad kept telling me to do more than anyone else, I finally took action. More time in the weight room, concentrated more at practice, worked harder at my sport, watched other swimmers and athletes, learned how to be better at what I do. Do you think Michael Jordan did more than everyone? How about Michael Phelps? Dara Torres? How about Lance Armstrong? Ever heard or Ryan Lochte? Did you think these guys all just “tucked in” in practice (or out of the water) and maintained what everyone else was doing? Easy answer.

Have a desire to be great and the will to work for great speed in and out of the water is what you need to do.

So do more than anyone else for a couple months, whether you are an athlete, or have personal goals, or in the work place. It will work. Let me know how your life has changed for the better.

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CyclingFans.com

Posted on February 5, 2012 by swimmerjoe

Are you a cycling fan? This is another great site for live streaming. I watch this all the time. Check it out!

Site address: http://cyclingfans.com/

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TriathlonLIVE.tv

Posted on February 5, 2012 by swimmerjoe

This is another great live streaming site for triathlons. Great filming a great stuff (that’s a Livestreaming term…ha)

here is the link for these guys! http://triathlonLIVE.tv

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My Reasons for Winter Training

Posted on December 14, 2011 by swimmerjoe

Winter Training.

Different coaches may have their own reasons, but mine is quite simple and easy to understand. After a decent fall season with the age groupers, a week or so break, I normally like to jump back on it. This time, the timing was right-mid December. So we got back on the training, at least for the next 3 to 4 weeks or so. You can follow it in the workout section of swimmerjoe to see what’s going on.

My immediate reasons for it are getting the young athletes swimming harder than normal, building up some pain tolerance, and creating a very solid foundation. Most coaches do this, if athletes and dedicated, they normally have a love-hate relationship with this time of the year or training cycle. My main reason is this: to have the ability to swim higher quality sets in late January and February for the last of short course season. This will give us the ability to do this and create some real crazy speed! It really works, I have done it for years.

There are many different ways to do things in training and get ready to swim fast, and this is one of them. Let me know what you guys do. I am always curious. Have a great season!

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Another Workout For Those of You That Are Hungry!

Posted on November 7, 2011 by swimmerjoe

For future reference – This blog has moved over to the Florida Swim Network site. Take a look - http://FloridaSwimNetwork.com

Monday November 7, 2011

30 minutes circuit dryland…keep up baby!

5 x 100 1:20 Swim
50, 100, 150, 200 :55 base KICK – down all out, back moderate
(x2)

3 x 300                        1:25 base        100 IM, 100 IM, 100 IM
4 x 25                           :30                   No breath DPC
50                                  1:00                 ALL OUT CHOICE
3 x 200                        1:25 base        100 IM, 100 IM
4 x 25                           :30                   No breath DPC
50                                 1:00                 ALL OUT CHOICE
3 x 100                        1:25                 100 IM
4 x 25                          :30                    No breath DPC
50                                 1:00                  ALL OUT CHOICE
200                              TIME                Stroke – Broken at 50 with :10 seconds
15 x 100                     1:10/1:15         4 on fast interval, 1 on 1:30

Try to do the swimming in 1.5 hours…gotta stay busy people!

Let me know how you did. This is a great workout for heart rate, keeping your heart rate moderate while, increasing speed.

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Need a Workout? Try This One!

Posted on November 7, 2011 by swimmerjoe

For future reference – This blog has moved over to the Florida Swim Network site. Take a look – http://FloridaSwimNetwork.com

Need a workout? Why don’t you try this one on for size? This was a workout done by the Blue Dolfins Age Group athletes on Saturday, November 5, 2011.

Enjoy and let me know how you did.

12 x 50 :40 every 4th backstroke

300 3:45 Free
3 x 100 2:30 IM
3 x 100 2:50 KICK
3 x 50 1:00 Descend, stroke
(3 x)

Fins
6 x 50 1:15 37 ½ under, 12 ½ sprint
6 x 25 :25 underwater shooter
4 x 25 :40 All out choice

9 x 50 1:00 boys under :25, girls under :27

4 x 400 5:15 Paddles and Buoy, long, breathing every 3 strokes down, every 5 strokes back

Let me know how you did. Tell me your sets or workouts and we will post them! Bye for now, train hard!

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