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Training Groups and Sessions for the 2010
Training groups include COACHED training
sessions. Each workout has a purpose and all group training is organized with a
goal in mind. All my athletes rave about how much they learn and enjoy being
part of the group.
They all feel confident come race day and do very well.
, A1A and
Palmetto, Deerfield Beach.
Price
$67
Organized workouts each week with a schedule,
warm up will include many drills to improve your dynamic flexibility and
strength for running with various types of drills, workout will include
a variety of items including tempo, hills, speed and much more,
and cool down. Instruction will be presented each week to help athletes
improve their running form and efficiency. One night will be
devoted to Field Testing to determine LT training zones.
Videotaping to help athletes with form will take place on one of the
evenings as well.
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Open Water Swim
Training Group
Dates:
Mondays March 15th-April 12th, 2010
Time: 6:00 -7:45 PM All Swimmers at 6.
Athletes will be paired off and given different workouts.
5 Workouts Where:
South Beach Park @ Palmetto and A1A, Spanish River Park in Boca,
Deerfield Beach Pier
Cost: $67
Description:
This
group will include instruction on proper techniques for swimming in
open water along with drills and workouts to practice the specific
skills used for racing. Mini courses will be set up weather
permitting. Athletes will be paired up by ability and each
workout will be adjusted according to ability.
Beginners will be geared more towards skill development
with a workout to practice skills. The first 10
minutes will be to warm up, then 30 minutes of skills followed by a
lower volume workout. Athletes must be able to swim and
complete 250 yards in a pool without having to stop.
Intermediate to Advanced athletes will be given
race specific type tough workouts to really challenge them and bring
them to the next level with their open water swimming.
They will focus on perfecting the skills through drills and
repetition then given a workout with quite a bit of swimming.
They should be able to swim 1.5 to 2 miles for the total volume.
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Bike Speed work and Drills Training Group
When: March 4th- April 8th, 2010
Thursday evenings starting at 6:00 to 7:45PM
6 Sessions
Cost: $57
Where:
Red Reef Golf Course Pavilion, Linton and Clint Moore Bridge.
The group
is for riders looking to improve their speed, power and
pedaling efficiency. Just like
running, doing speed work on the bike is hard to do solo….come on out and
push yourself harder. Each
session will include a session designed to help you improve your
speed and lactate threshold on the bike. One day will be
devoted to doing a Field Test. I will also present instruction
each week on various ways to improve your cycling technique at
efficiency. Videotaping
to help athletes with form will take place on one of the evenings as
well.
Sessions will be
60-75 minutes long.
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