Hi Everyone!

Swim workout at the bottom of this email.

I hope everyone is having a great start to the summer! I road with a member of one of the top

Midwestern Tri Clubs last week. He is also a rep for Tri Bikes and is trying to work out a deal

with Albrechts to carry his bikes which run $2300-$3600 for all tri carbon bike. A further discount

is available if several people want to buy bikes at the same time. Just FYI. We don't get anything

from this but I thought if it could help you save $ then I should include it. The company is Valdora Cycles

if you want to check them out I have brochures and can put you in touch with Jonathan or talk

to Albrechts if you have an interest.

Extreme Boot Camp

This takes working out to a whole new level. We have marathoners, US Marshals, football quarterbacks, - men and women - and I don't know anyone who isn't challenged. By the end, I am barely able to get off the ground to do up downs. It's fun in a kind of twisted "how hard can I push myself today" kind of way. Jonathan even admitted to being sore for a couple of days after the workout and he is a pretty good triathlete.

Quotes

“Nothing is worth more than this day."
-Goethe

"Every time I see an adult on a bicycle, I no longer

despair for the future of the human race." -- H.G. Wells

"Whatever you can do,
or think you can, begin it.
Boldness has power, and genius
and magic in it."
-Goethe

"We rejoice in our sufferings,
because we know that suffering
produces perseverance;
perseverance, character,
character, hope.
And hope does not disappoint us."
-Romans 5:3-5

"it is better to be happy
for a moment
and be burned up with beauty
than to live a long time
and be bored all the while"
-Don Marquis, "the lesson of the moth"

"By failing to prepare, you are prepairing to fail."
Benjamin Franklin

"Success is often achieved by those who don't know that failure is inevitable."
Coco Chanel

"I'm a great believer in luck, and I find the harder I work, the more I have of it."
Thomas Jefferson

Training Tip - Trying Something Radically New

This week I've felt muscles I didn't even realize I had! I thought I was in pretty good shape

but then I realized my weaknesses when I tried something new. I think it's important to get

out of your comfort zone and try something new and see what it does to add to your training

and your level of fitness. The body is an amazing machines because they adapt to whatever

stress you put them thru. Try something new and it can reveal and area of weakness...um I

mean an opportunity for growth! =)

Article On Ice Baths

This is a pretty good article on ice baths by a foot surgeon and Iron man triathlete.

http://ezinearticles.com/?Avoid-Triathlon-Training-Injuries-With-an-Ice-Bath&id=4369213

Ironman Run Advice By LiveStrong Video

A couple of clever ideas at the end like wearing a water soaked hat or having ice in your hat...hmmmm.....

http://www.livestrong.com/video/1624-run-ironman-triathlon/

Have a great week everyone!

-------- Original Message --------
Subject: 06-05-10 thru 06-12-10 SWIM WORKOUT
From: Roger Madden <revrog@q.com>
Date: Fri, June 04, 2010 6:12 pm
To: John Engel <john@johnpaulengel.com>

Sat., June 5 - Sat., June 12, 2010
Tri-SUX & Masters
(Adjust times to your ability)

Warm-Up
200 Swim
100 Kick
100 Pull
(400 / 400)

MAIN SET

8 X 100 Free

   2 with :20 seconds rest 

   2 with :15 seconds rest

   2 with :10 seconds rest

   2 with :05 seconds rest

(800 / 1200)

1:00 REST

2 x 200 Free Pulls   (:20 rest)

(400 / 1600)

100 Kick (:20 rest)
2 x 50 Kick (:10 rest)
(200 / 1800)

4 x 50   

  2 with :15 rest

  1 with :10 rest 

  1 FAST 

(200 / 2000)

Cool down - 100 easy swim

(100 / 2100 Total Yards)