Cool Monday

Water was quite cool this morning, at 6.20am I am sure the aquafit ladies will be talking about it at noon ;-)
At 8.15, I coached the fastest lae (Jessica, Sylvie, Jeanne and Lisa) and the slowest (Kimberly, Elizabeth, Marie-Therese). Two beautiful lanes ;-)
The fast lane swam:
10x50 free on 55
6x50 kick 10'' rest
10x50 free pull catch-up, 10'' rest

Then 3x400 IM:
#1: 4x25 fly on 40, 100 bk, 100 br, 4x25 free on 30'' fast
#2: FINS ON: 4x25 fly on 30, 200 bk, 4x25 free on 30'' fast
(100 breastroke easy here)
#3: 4x25 fly on 40, 200 br, 4x25 free on 30'' fast

200 ez
fins on: 10x25 fly on 40'' (Lisa was happy ;-))

cool down

Around 3200 m.

Slow lane did, as main set, 8x50 free on 2', and 10x25 free on 45'' with fins on. They are learning to control their speed, develop their endurance and read the clock. And they are doing NICE!!

Long-distance Sunday

Sunday, December 13th, 4.05pm Water is cold, so they warm up with
10x50 free (5à fast lane, 55, 1.05)
6x50 kick, 10'' rest
10x50 pull free doing catch-up, 10'' rest
Then the fun begis; mid-December, we have to start doing some mileage.
FINS ON: 5x200 free. #1 is 50 fast, 150 so-so
#2 and #3 are 100 fast-100 no
#4 and #5 are 150-50
On 3' for fast lane, 3'45 for lane #2
Then EZ:
100 swim breaststroke, 100 kick choice, 100 pull
The some IM:
3 x 3x100 IM: #1 is 25 fast, #2 is 50 fast, #3 is 75 fast. 1'50 for fast lane

Then EZ:
100 swim breaststroke, 100 kick choice, 100 pull

3800 Not bad for a Sunday :-)

Comming back and coffee

Coming back to my blog; lots of things have happened since last time I was here: we won Provincials (YAY!!!)? Summer came and went, crazy snow is here in Montreal, and, last but certainly NOT least, Kate is pregnant! We will have a boy, my second, probably an Olympic boy, as he is supposed to be born on the same day as the Opening Ceremony of Vancouver's Winter Olympics: February 12th., 2010.

On the sports side of things, I wanted to let you all know what I read about coffee (if you know me a little bit, you just *know* I am a coffee-addict. Good coffee, mind you, not "jus de chaussettes" kind of coffee). It turns out that coffee lowers recovery time after a hard workout, augments your endurance if you take it some hours before a long workout, and improves your speed if taken one hour before a speed workout (Source of all of this: Runners' World Magazine, April 2009). And, it doesn't make you pee a lot UNLESS you drink more than 550 mg. of caffeine. Not that I was worried...