Schedule

Friday, Dec. 28th- 7:15- 9:15am
Saturday, Dec. 29th- 8:15-10:15am
Monday, Dec. 31st- 9-11am
January Schedule

Next Week Practices

We will NOT practice Dec. 24th- 27th due to CHSAA rules
Friday, Dec. 28th- 7:15-9:15am
Saturday, Dec. 29th- 8:15-10:15am

Cheyenne Mountain Invitational

Friday, Dec. 21st:
1:40pm Swim Warm Up (lanes 4,5)
3:30pm  Meet Starts
8:30pm Estimated Finish
***Top 18 individual swims and Top 12 relays will return for finals Saturday.
Saturday, Dec. 22nd:
7:30am Diving Warm Up
8:30am Preliminary Dive Session starts 11:30am Swim Warm Up
12:30 Meet Starts
4:00pm Estimated Finish

The following girls are entered in this meet: Jacobs, K.; Jacobs, A.; Petersilie; Stafford; Martinez; LaRoy; Noonan; Grosslight; Field, K.; Field, E.; Topper; Nesheim; McCrea; VanDeVeer; Hayes, Sylvia; Donahoo; Konik; Getz; Sandoval;Hart; Vai; Michel; Zahrt; Wolf; Isley;Kasten; Griesen; Hancock; Marlow; Randono; Jin, JuYoung. IF YOU NEED TO SCRATCH, PLEASE LET ME KNOW ASAP.



Entries are posted at school.

Practice Today & Tomorrow

We will ALL practice 3:00-5:15 Wednesday and Thursday. The only time practice will ever be cancelled is if school is cancelled.

Pasta Dinner

A note from Emily Randono's mom...

Coronado Swimmers,
Come and join us for the Indian Invite Pasta Party even if you are not swimming. Come to socialize and eat!

When? Thursday Dec. 20.2012 After practice

Where?

Coaches & parents are welcome. Please let us know whether or not you can make it so we know how much pasta to prepare. Should there be any parents who would be willing to cook some pasta ahead that would be swell. You can contact me at 719.351.2150.

Freshman- fruit or salad
Sophmores- bread
Juniors- drinks
Seniors- dessert

Please keep in mind absolutely NO PEANUTS or PEANUT PRODUCTS!

Updates

Please note the Tuesday, Dec. 18th swim meet at home against Mitchell is cancelled. We just received an email that their team was disbanded. We will practice at normal times.

Next Week:
MONDAY, Dec. 17th- normal practice with dryland
TUESDAY, Dec. 18th- morning practice 5:30-6:45am/ practice after school at normal times w/ dryland
WEDNESDAY, Dec. 19th- normal practice with dryland
THURSDAY, Dec. 20th- morning practice 5:30-6:45am/ practice after school at normal times, dryland for only JV
FRIDAY, Dec. 21st- Cheyenne Mtn Invite, times to be confirmed; no practice for those not competing
SATURDAY, Dec. 22nd- Cheyenne Mtn Invite, no practice for those not competing

***WE ARE OFF DEC. 24TH- 27TH/ PRACTICE THE 28TH/ 29TH TO BE CONFIRMED

Discovery Canyon Line Up

Sierra/ Harrison Dual Meet

Please find the lineup for tomorrow's dual meet. You are dismissed for 7th period. Please check in with your teacher to ensure you are not missing work. Warm up at 3 with a meet start at 4.

A Few Things... PLEASE READ CAREFULLY

Saturday/ Dec. 8th- We will practice 8:15-10:15am.

Monday/ Dec. 10th- Team Meeting on steps at 3:20 followed by Team pictures. Please have team suits and order forms. Order forms are available at white board in pool area or print out the below order form posted last week.

Tuesday/ Dec. 11th- Swim/ Dive Meet at Sierra High School located at 2250 Jet Wing Drive. All meets start at 4pm with a 3-3:15 warm up depending on when swimmers/ divers arrive.

Thursday, Dec. 6th Line Up

Tomorrow Practice

As communicated at practice all week, we will practice 8:15-10:15am tomorrow. Be ready to be in the water at 8:15. Please make sure you have clothes to potentially go outside as well. If you cannot make practice tomorrow, PLEASE let me know ASAP.

T-SHIRT & FLEECE MONEY DUE TODAY!!! SUIT MONEY DUE MONDAY SO YOU CAN HAVE YOUR SUIT FOR TUESDAY'S MEET.

Team Pictures Monday, Dec. 10th

Team pics are Monday, Dec. 10th so show up pretty:) Please have your team suit with you. If you wish to order any pictures please make sure to have this order form with payment on Dec. 10th to hand in to Apres Portraits.

Fleece and Shirt Order

Friday (tomorrow) is the deadline for your t-shirt and/or fleece money. Info about both is below.

Team Gear

Suits- Suits are in and are $60. This includes shipping and taxes. I will hand over your suit when I receive payment.
Team Shirts- Short Sleeve- $15/ Long Sleeve- $20. Please bring your money by this Friday. Orders will be placed on Friday depending on how many orders I receive (and money).
Team Fleeces- Please check with me tomorrow to confirm I have your size correct if you want a fleece. These are $50 which includes embroidery costs. If you scroll down you will see what these look like.
***ALL CHECKS CAN BE MADE OUT TO CORONADO HS. CHECKS ARE REFERRED.

December Schedule

Please Note:
Group I 3:15-5:15 swim/ 5:15-5:45 dryland
Group II 4:15-4:45 dryland/ 4:45-6:15 swim
Morning Practices start Dec. 6th 5:30-6:45am Tuesdays & Thursdays (not mandatory)

Friday, Nov.23rd Workouts

Swim:
400S/200K/200P
10X 50 count stroke count, drop on 2nd 25
8X (100/50) 100=50K/50D; 50=FAST IM order so 50K/50D fly then 50 fast fly (2 per stroke)
100 EZ
5 X 100 IM
4 X 25 FAST with flip turn at end
200 cool down

Dryland:
6 rounds of-
10 push ups
:45 plank
30 squats

Tuesday, Nov.20th Workout

Please email/ text or call with your fleece size if you want one. Orders will be placed tomorrow.

SWIM WORKOUT:
300S/200K/200P
8 X 100 K/D/D/S alternate Free & Non- Free
2 X (200/2X100/4X50/8X25)
400 CD

DRYLAND:
4 rounds-
10 Burpees
15 spidermans (each side)
30 mtn climbers (each leg)
:45 supermans
Do not rest until AFTER each round

Monday, Nov. 19th Workout

SWIM WORKOUT
400 swim/ 200 kick
16 X 50 {1-8, odds-BR/BT (alternating each stroke); evens- FR/BK(alternating every 4 strokes) 9-16, IM stroke down, free back} with 10-15 secs rest
8 X 25 FAST kick with board or streamline on :40
10 X 75 Burst
10 X 50 descend 1-5, 6-10
10 X 25 odds- EZ, evens- FAST
10 X 50 mid pools working on flip turns (watch video here)
300 Cool Down

DRYLAND
4 Rounds of:
10 push- ups
15 lunges on each leg
30 jumping jacks
20 squats
:40 plank

If you want a Speedo Fleece (see below) please let me know size NO LATER THAN WEDNESDAY, NOV. 21st. Please let me know at practice or email/call/text me. Orders will be placed WEDNESDAY.

Nutrition

Nutrition Article from USA Swimming

A Few Things...

Swim-A-Long Tonight: Do not forget $5 for pizza as well as your food contribution. Donations are due Dec. 14th.

Suits: They have been ordered and will likely be roughly $60 (including taxes and shipping). We should have for the first meet. I will communicate final costs as well as deadline to submit payment.

Goals: Please remember your goals!

Fleece Hoodies: We are ordering fleece hoodies but I need your size by 9:30am Monday. This is not mandatory. Costs will likely be roughly $55 dependant on embroidery costs. You can find info about this product at: www.speedousa.com/female-fleece-hoodie.shtml

Swim/Dive-A-Long Info

We will start at 7pm tomorrow and finish 7am Saturday. I will have sign ups for all athletes to sign up for their 1 hour block of swim/dive time.

Please bring $5 for pizza. Also, for additional snacks the following has been assigned:
Freshman- fruits or veggies (salads welcome)
Sophomores- sweet food
Juniors- drinks
Seniors- salty foods
Please keep these items somewhat healthy.

The goal is for EVERY athlete on the team to collect $100. If you need a letter to use when requesting money, please see the blog entry posted October 25th. This money will be due Dec. 14th.

Dryland

4 rounds of (do not rest until after full round and no longer than 2 mins):
25 jumping jacks
10 push ups
20 mtn climbers
45 sec plank
30 squats

Remember:
Swim suit sizes- Tuesday/ Wednesday
White sweat pants- Thursday
Goals- Thursday

More info to come on Swim/Dive-A-Long...

Team Suits

Team captains will be taking suit sizes Tuesday and Wednesday. All Team suit orders need to be submitted Wednesday, Nov. 14th. Please pass this on to your teammates.

Great First Practice

Great job yesterday ladies!!! Please remember practice Monday is 7:30-9:30am. Tuesday- Thursday next week we will go 3:15-5:45. Friday is the swim/dive-a-long at 7pm. Please be sure to be thinking about goals and make sure to write those down and give to your coaches. Also, please bring a pair of white sweatpants Thursday. These will be for the swim/dive-a-long Friday. 

Mandatory Practice Starts Tomorrow

The season officially starts tomorrow. If you cannot make tomorrow's practice, please let me know. I am aware some folks have key club. Please make sure you get your paperwork into the business office. I must have your white receipt and blue emergency card tomorrow. If you do not have this tomorrow you cannot swim.

Tomorrow we will have a team meeting on the steps at 3:15. Please be in your swim suit ready to go as soon as we are done. We will be in the water until 5:10ish followed by dry land until 5:45 so make sure you have workout clothes as well (t-shirt, shorts, running shoes).

Monday (Nov. 12th) we will practice 7:30-9:30. We will NOT have dryland but a workout will be posted to do on your own.

Tuesday- Thursday (Nov. 13th-15th) we will practice 3:15-5:45. We will be in the water as well as have dryland.

Friday (Nov. 16th) is the Swim/ Dive-A-Long. 7pm (Friday)- 7am (Saturday). Please bring $5 if you choose to eat pizza. Additionally we ask that each class brings the following food items:
Freshman- fruits or veggies
Sophmore- sweet
Juniors- drinks
Seniors- salty
I request that we keep this somewhat healthy. Please be reminded NO PEANUTS or anything made with peanuts as one of our team members has a very serious allergy.

SENIORS- Please make sure to have an inspirational quote to Sara P. by Tuesday. The best quote will be selected for the back of 2012-2013 team shirts.

Looking forward to seeing everyone tomorrow!

Practice Today

Practice will only be cancelled if school is cancelled.

A Little Humor...

WATCH ME- Olympic Athletes Show Their Moves

November Practice Schedule

Please find the schedule for November. I have moved the Swim-A-Long to a week later for a variety of reasons. Please be reminded Swim-A-Long donations will be collected on or before Dec. 14th.

Swim/Dive-A-Long

I'm thinking of moving the swim/dive-a-long to Nov. 16th. Please let me know if you cannot make the 16th by commenting below.

All Team Meeting- Nov. 1st at 6pm

Great practice tonight everyone! Tomorrow we practice 3:00-5:15ish. All team meeting with parents at 6pm.

Hello divers.

We will begin practicing on November 7^th from 3:15-5:5. Due to liability reasons, new divers will not be allowed to do any boardwork until I am present on the 7^th. I encourage you to come to the preseason open swim to do dry land training.  (situps, push ups, calf raises, jump ropes, and lots of stretching). Thank you and I’ll see you on the 7^th. If you have any questions you may write me or come see me at school. Coach Jackson

Swim/ Dive- A- Long

Friday, Nov. 9th is the official start of the season. We will be having our annual swim/dive-a-long that evening 7pm until Saturday 7am (12 straight hours). Please make sure you are collectiong donations based on 160K worth of swimming. This is roughly 100 miles that will have been swum collectively as a team. Please feel free to cut and paste the below message to email/ text out to friends and family in an effort to collect donations.

To Whom It May Concern:
I'm writing you to ask for your support during CHS's Ladies Swim and Dive A Long on November 9th- 10th. During this event the Cougars anticipate to swim roughly 100 miles collectively as a team as well as perform 500+ dives from 7pm until 7am. Through this event we hope to raise money to help support necessary expenses such as pool maintenance, equipment, meet fees, uniforms, etc. Not only is this a fundraising event but an opportunity to bring the team together for team building and fun. Please make out any checks to Coronado High School. Thank you for your support of our team and- GO COUGARS!

Paperwork Requirements

All athletes must submit the following items to the business office prior to try-outs. All forms are available in the business office or online at www.d11.org/athletics.
• Complete Physical form – Signed front and back• Complete Blue Emergency Card
• Sports Fees
Full Sports Fee: $82.00; Reduced Lunch: $55.00; Free Lunch: $27.00 Non District Fee: $123.00
Hockey and Lacrosse: Full Fee: $200.00; Reduced Lunch: $134.00; Free Lunch: $66.00 Non District Fee: $300.00
Golf Boys and Girls: Full Fee: $100.00; Reduced Lunch: $67.00 Free Lunch: $33.00 Non District Fee: $150.00
Full sports fee will be collected until a copy of the approval letter for free or reduced lunch program is given to the business office prior to the season. Call 250-2934 to request a copy.

I MUST have your approved paperwork from the business office on or before Friday, Nov. 9th. If you have any questions, please go to the business office.

Thursday, Oct. 25th OPEN SWIM 5-6:30

So proud of everyone who's been showing up and working hard. Great work everyone. As for everyone competing at the cross country state meet this weekend- KICK SOME BUTT!!!

Thursday is the last open swim. Captains' practices start Wednesday, Oct. 31st 3-5:15. We will practice daily from then on out.

Open Swim Tuesday (tomorrow) 5-6:30

2012-2013 Ladies Swim & Dive Season Schedule

November
1st	All Team Meeting with Parents
9th	Swim-A-Long/ First Official Practice
December
4th	@ CMHS
6th	@ Palmer HS
11th	@ Sierra/ Harrison
13th	@ Discovery Canyon HS
15th	Pikes Peak Relays
18th	Mitchell (home)
21st- 22nd	CMHS Invite
January
8th	@ Wasson HS
11th- 12th	Hornet Invite
22nd	Widefield/ Mesa Ridge (home)
26th	JV Meet
February
1st- 2nd	League Meet/ Metro Meet
8th- 9th	State Meet
20th	Team Banquet

 

Good Read

CLICK HERE TO READ

Tuesday/ Thursday Open Swim

5-6:30 this week, Tuesday and Thursday. Be ready to get right in at 5:00. 

Recruiting Seminar

Open Swims This Week

On Tuesday, Oct. 9th & Thursday, Oct. 11th 5-6:30pm we will have Open Swims.

DRYLAND
3 rounds of:
20 push ups
40 mounatin climbers (each time the same leg touches same spot, that's one)
20 lunges on each leg
30 crunches

Dryland

6 Rounds of:
20 streamline jumps
30 secs side plank on each side
60 secs wall sits
10 push ups
20 crunches
2 min rest between each round/ do not rest between exercise

OPEN SWIMS- Tuesday & Thursday 5-6:30pm

Open Swim Tonight (Tuesday), 7:30-8:30

In terms of fitness, time to start taking this serious. In order to swim Varsity this year you must go under :35 for a 50 free as well as 1:30 for a 100 free. Additionally, we want you working towards holding a base of 1:45 or better for 10 or more 100s. This will not quarantee a spot on Varsity but this will make the start of the season easier for you.

Additionally, think DRYLAND. This WILL HURT if you are not in shape.
Today-
5 rounds of:
10 walk out pushups
20 squats
10 burpees Burpee Video
15 lunges (each leg)
30 sec plank
do NOT rest between exercises but only after each round
This should take roughly 40 minutes in total

Important Updates

Open Swim Tomorrow (Wednesday, September 26th)
8-9pm

Homecoming Parade
All hands needed to decorate the Homecoming Float at Sam Grosslight's house (7095 Native Circle) this Friday, September 28th at 7:15pm.

Next Week Open Swim
Tuesday, October 2nd 7:30-8:30pm

Team MeetingThursday, November 1st after captain's practice at 6pm. Please encourage parents and new swimmers to be there.

Swim-A-LongHard to believe but start thinking about donations. I'm going to ask EVERY team member to collect a minimum of $100. This is roughly $10 from 10 people- friends, family, neighbors. Start now and don't procrastinate. This money goes back to the team to buy new equipment, pay for referees and cover additional team related expenses. The team collectively swims roughly 140,000 kilometers which is the equivalent of 84 miles. We will be having our swim-a-long on Friday, November 9th which is the first official practice of the season so mark it on your calendar.

FitnessThink fitness ladies!!! If you are not currently doing a fall sport, please make sure you are doing something as I will be expecting each one of you to show up Oct. 31st in good cardio shape. I will be posting dryland workouts for you to do 3-4 times per week to get yourself where you need to be. Please feel free to call my cell with any questions.

PLEASE PASS ON THIS BLOG SITE ADDRESS TO YOUR TEAMMATES BECAUSE I WILL BE POSTING EVERYTHING HERE. PLEASE GET IN THE HABIT OF CHECKING THIS DAILY!

Next Open Swim

Wednesday, September 26th 8-9pm.

No Swim Clinic Saturday, Sept. 22nd

Updated Open Swim Schedule

Wednesday Night Swim

Wednesday, September 19th Open Swim 7:30-8:30pm. Looking forward to seeing everyone there. 

This Week

We will have open swim TOMORROW, TUESDAY, September 11th 7:30-8:30 instead of Wednesday. Additionally, I have to cancel the swim clinic this Saturday and we will reschedule for another time so NO SWIM this Saturday.

Reminder that Sara Petersilie (2206 Mesa Rd) is hosting a BBQ this Friday, September 14th at 5pm. Please make sure to bring the following:
freshman- drinks
sophmores- dessert
juniors-fruits/ veggies
seniors- chips

Swim Clinic Tomorrow

Please be reminded there is a swim clinic to work on turns tomorrow, Saturday, September 8th 10:30am-12:00.

Open Swim and Clinic Dates

Wednesday Open Swims
Open Swims begin tomorrow, Wednesday, Sept. 5th 7:30-8:30pm. We will have open swim every Wednesday in September 7:30-8:30pm.

Saturday, September 8th
This Saturday, 10:30-12:00 we will be having a turn clinic to work on all turns- flip and open.

Saturday, September 15thNext Saturday, 10:30-12:00 we will be having a freestyle clinic.

Team BBQ

There will be a Team BBQ Friday, September 14th at Sara Petersilie's house (2206 Mesa Rd.) at 5pm. Freshman bring drinks, sophmores bring desserts, juniors bring fruit/ veggies, seniors bring chips. See everyone there!

Schedule Changes!!!

Please disregard the schedule for September and October. We will practice in September every Wednesday 7:30-8:30. This will start a week from today, Wednesday, September 5th. Please arrive at 7:15 so we can promptly get in the water at 7:30.

In October we will practice Tuesdays and Thursdays 5:00-6:30. This will begin Tuesday, October 2nd.

We will begin practicing everyday starting Monday, October 29th as indicated on the schedule posted.

We will have some Saturday clinics to be determined.

Practice Schedule for the Fall

A HUGE congrats to Sarah Stafford, Katie Jacobs & Beth Luke who all completed their first triathlons this summer- AWESOME!!! You ladies ROCK!

With school starting soon I wanted to get this schedule out with preseason practice times. This is subject to change but I will post everything here. Please make sure you are maintaining your fitness especially if you are coming off a summer swim season. I will start posting our swim workouts online in September & October. I will be organizing some Saturday swim clinics as well in September and October.

State Games Competitors

If you are racing Saturday I suggest doing a light bike and run today. You should take tomorrow off and not even swim with Valley- or go very easy. Friday if you can make it over to the race course to check things out, do that. The run course is around the lake so do a one lap jog easy. The bike course is also similiar to what we have riden over there but see a course map for exact route. Please, PLEASE, PLEASE feel free to email or call with any questions. I am so excited for each of you. It will be so much fun although maybe not in the moment. You will finish and think, "when can I do another"! Again, don't hesitate to call. Can't wait to see pictures and hear how it goes. Kick some BUTT but more importantly, have fun ( and, of course, be safe). You guys ROCK!!! So proud of you.

Splash and Dash

For those of you looking for a swim and run, no bike, and who are 15 years of age or younger, here you go...

NO PRACTICE TONIGHT

Ladies, I'm off to London Friday morning so a lot to do before I leave. Please get in a 45' bike and 20' run tonight. I will be posting workouts for the next couple of weeks as well.

Additionally, I will try to post some "fun" stuff from London/ Weymouth. As most of you know I will be in Weymouth with the Sailing Team. Weymouth is roughly 3 hours by train from London.

CANCELING PRACTICE:( due to weather.

Tri Practice, Monday, July 9th

Meet at Garden of the Gods at 6:30 for a bike run workout. This will be more of a transition workout so working on the bike to run part of your race. Please bring water bottle(s). Let's meet at the entrance of the GOG just off 30th Street. There's a place to pull off immediately to the right (north) to unload bikes and whatnot. I will be riding my bike over so do not look for my car. Additionally, if weather is uncooperative, I will make a call on practice at 5:45 at the latest which I will post here as well as send a text message.

Tomorrow Practice... on your own

State Games Triathlon- Youth Event (12-15 yrs old)

Good luck to everyone swimming at the Pentathlon Saturday.
Please make sure to get out for a 30 min. run & 60 min. bike sometime over the weekend.

A Little Fun...

Funny Olympic Video

Tri Practice, Tonight (July 5th)

We will practice tonight 6:30- 8:15 at the Cache la Poudre Bridge near CC. We will bike and run. If weather is questionable, we will just run and finish at 7:30.

Because the CHS pool is currently drained for maintenance through the end of July, I am working on an alternate location to swim for those of you not currently swimming. In the meantime, please try to get yourself to a pool.

Tuesday practice canceled due to weather.

The Amazing Missy Franklin

Missy Franklin Article

Practice This Week...

Monday, July 2nd- no practice, watch Olympic Trials
Tuesday, July 3rd- 6:30-8:15pm meet at Cache la Poudre bridge near CC, run & bike
Thursday, July 5th- 6:30pm what & where TBD
Saturday, July 7th- TBD

Good Times at Transition Practice

Transition Practice, Thursday, June 21st

Keep up the great work ladies. Remember to register for the State Games Triathlon July 21st. Make sure you are getting in your swim, bike & runs when possible. Saturday practice TBD at this time.

Lindsee, Valeria, Katie, Sarah at Transition Practice

And here's how the pros do it... although these ladies were pretty close:)

Pro Transition swim to bike

Pro Transition bike to run

Be Safe!

My thoughts are with all of you. Obviously no tri practice tomorrow. Please be safe and let me know if you need anything.

June 23rd, Olympic Day
Check this out: Triathlon Clinic/ Olympic Day

PRACTICE TONIGHT 6:30-8:30. BRING ALL GEAR TO WORK ON TRANSITIONS. Coach Katie will be there to help everyone have a better understanding of transitions.

PIKES PEAK HIKE, JUNE 30TH (note from Janis Cross)

I am looking forward to our climb up the Pikes Peak on  June 30th. Please check your email the night before in case the weather has changed or any additional updates.  You will need to make plans for your pick up at the top individually ( or as a group if you are traveling together) . There are 2 options . One is to have someone pick you up at the top and the second is to take the Cog railroad down. Remember however , if you miss your train,,, you are out of luck till the last train!.  Reservation must be made SOON  because seats are limited for summer weekends . Those in good shape should make the climb in  6-7  hours. For those who have not been running or working out   ( running at least 3-4 times a week or extensive biking or swimming ) count on 7-8 hours. We will use the buddy system so NO ONE will be left behind.

Bring lots of hydration , GU , protein bars etc.. I use peanut butter and jelly sandwiches as a staple. There is a thin line between carrying too much or too little. Also, Advil or some type of anti-inflammatory like Aleve might be helpful.  There is a small store about 6.25 miles up at Barr Camp. You can buy supplies like Gatorade and power bars at this location, CASH ONLY! and you must carry out ALL your garbage. Bathrooms are also available.

We plan to meet in the upper parking lot past the Cog railroad parking off of Ruxton at 4:30 am. Parking costs $5.00 and is only paid by credit card ..NO cash.  You can also park on Ruxton and walk up to the parking lot. If you are not sure where the lot is feel free to call me . You might need  head lamp for 15-20 minutes of the climb.

Also good idea to have a raincoat or some type of water proof jacket. Weather is very different on top and can be 20-30 degrees cooler.

If you have a hard time reaching Barr Camp  about 2-3 hours hike,  you can turn back and go down.

Call me with any other questions..i am out of town from June 20-27th.  Please let me know if you are coming..thanks Janis 930-4445

Tri Practice this week...
Monday, June 18th- 5-7 at CHS swim & run
Wednesday, June 20th- on your own, 30' run and/or 60' bike
Thursday, June 21st- transition practice, bring all gear for swim, bike & run
Saturday, June 23rd- on your own, feel free to get together with your teammates
*over the weekend please get in a 40' run, 75' bike & 45' swim

PRACTICE CHANGE TODAY!!! WE WILL PRACTICE AT CHS AND NOT PROSPECT LAKE DUE TO POTENTIAL BAD WEATHER AS WELL AS SPRING SPREE. WE WILL GO 1-2:30.

TONIGHT Practice tonight at Memorial Park 7-8:30pm. Please be on time ready to go at 7pm. We will bike and then run. Please meet at the parking lot just west of the Velodrome. Text me if you have any issues.

TOMORROW, JUNE 14^TH at 7:30AM Please meet at the Old Colorado City Safeway Parking Lot on Colorado Avenue (near 31^st) to carpool over to the Manitou Incline. I highly recommend this. It is definitely challenging but very rewarding- and the view at the top is amazing but you have to earn it. Bring a little camera and some water. This will likely take at least 2 hours to go up and down without driving and parking.

SATURDAY, JUNE 16^th at 1PM Please meet at the Prospect Lake Beach which is down from the Boat House on the map above (west side). Please be on time ready to swim and then run. We will be working on open water swimming. You will to pay to swim. I believe the cost is $10. We should be done at 3pm.

Memorial Park Map

Tri Practice Tomorrow & Next Week
Saturday (tomorrow), June 9th: on your own, 45 min bike; 20 min run
Monday, June 11th: 7-9pm run & swim (CHS) *those who want to talk race registration, come at 6:30
Wednesday, June 13th: 7-8:30pm bike & run at Prospect Lake (meet at grass field by velodrome)
Saturday, June 16th: 1-3pm swim & run at Prospect Lake (meet at Prospect Lake Beach)

SATURDAY, MAY 19th Tri Practice at 8:00, not 8:30

UPDATE: We will meet tomorrow, Saturday (May 19th) as originally planned at 8:00am- NOT 8:30. We will start with a swim and then bike. You can bring bikes into the building and leave outside the pool in the hallway. Please pass the word!

Triathlon Practice

We will practice Saturday, May 19th 8:30-10:30am. We will bike and then swim so please make sure to have all necessary equipment. Helmets are mandatory. We will leave from CHS at 8:30 to ride over to Garden of the Gods. Any equipment that needs to be left can be kept in my car.

We will practice Wednesday, May 23rd, 7:30pm-9:15 at CHS. Be ready to run and swim.

Keep up the great work ladies!!!

First Triathlon Practice

GREAT first triathlon practice ladies. We are on our way. Enjoy the journey as it will be difficult but more than worth it. Next practice is Wednesday, May 16th at 7:15 at the CHS track. We will run and then swim. Get those bikes out and dusted off. See you next week! 

Tri Club Meeting

Meeting tonight in the CHS cafeteria at 6pm. First practice tomorrow at 7:15pm, meet at CHS track with run and swim clothing.

Workout
400S/300P/200K/100IM
16X50 K/D
2X (250/200/150/100/50)
200K EZ
16X25 descend 1-4,5-8,etc.
choice cool down


Triathlon Club Meeting is Tuesday, May 8th at 6pm- pass the word!

A Few Things...

12-13 Season Captains
Please make sure to congratulate your 2012-2013 season swim team captains: Sam Grosslight, Kersten Kasten and Sara Petersilie. I realize it's early but already planning for next year- it will be a great season!


Triathlon Meeting
Come one, come all. In a joint effort with the volleyball team we will be training for and competing in a triathlon this summer. For most of you this might sound like a daunting task but not so. Stop by the cafeteria, Tuesday, May 8th at 6pm to hear more. If you are slightly interested, please show up. Parents are encouraged to attend as well.


Workout
100 fl/200bk/300br/400fr (1st half drill each stroke; then swim)
10X50 1st 25 streamline kick on back/2nd 25 CH swim
6X150FR (#1,#2- 50fast/100EZ;#3,#4- 100fast/50 EZ; #5,#6- all fast)
6X50 kick with board on 1:00
400 choice cool down


Please encourage your teammates to check this blog. I will try to do a better job of posting workouts as we get closer to the summer- and throughout the summer.