Team -

For those of you who made it to the swim workout on Wednesday - you learned that kicking from the hips is a critical part of your overall stroke and technique. So much energy gets wasted trying to kick hard and only using your knees. You’ll see those drills again and again and again.

Our first periodization cycle is complete.  We start out with a lower volume, build up over the next three weeks and now we enter a recovery week. The volumes will be a bit lower this week as we give our bodies time to rest and recover. The reduced volume and recovery time allow our bodies to repair themselves and to gain strength for the next pyramid.

Many of you are probably very excited with the training effort you’ve put forth so far - and you may want to continue with that excitement and try to do a bit more than what is on the calendar. Or you may feel like you need to burn off that extra slice of pumpkin pie. Don’t do that - use the time this week to recover and prepare for the next build pyramid. Use any extra time you have from not working out - to increase your fundraising efforts. Are all your letters and emails sent out? Is your personal website created yet? Is your fundraising plan on schedule? The sooner you get the word out about your fundraising, the sooner the donations start rolling in!

This week is your first recovery week. Enjoy it.

This Sunday we’ll be at Gunderson again and video taping your swim stroke.  The coaches will get together and critique your stroke and offer specific tips/drills to help you become more efficient in the water. Please also plan for a 45 minute run after we swim on Sunday.
Here’s the calendar for the recovery week -

Monday - Rest day - send out more letters!
Tuesday - Captains Spin - 6:30 pm Sports Basement
Wednesday - Coached Track 6:30 pm De Anza College - bring $2 for parking
Thursday - OYO bike - On your own Stationary indoor or outdoors LVL5 (1- 40’ 2- 50’ 3- 60’) - (If you’re unsure of what group you’re in or how long your workout should be - use Group 1) After a 20’ warm-up ascend to the top end of your cadence ability. Target cadence is 95-100 RPM. But keep your pedal-stroke smooth.
Friday - OYO Swim - 1000 yards
Saturday - Captains Ride - details in captains email
Sunday - Swim/Run - 8:00 am Gunderson - video taping of swim stroke

If you have any questions about the schedule, your training, fundraising, astrophysics - ask your coaches. Well, maybe not fundraising - that’s what your mentors are for!

Going long for a cure -

Your coaches-
Ann, Ron and Dan