Factory Talk

Greetings everyone, Here is what we learned in swimming on day 2. There were two main takeaways: First off the kick is important. The biggest reason for developing our kicking is to preserve the kinetic chain. Remember that your feet and legs are connected with your hands and arms. Also by kicking it allows us to engage our core and better utilize the rotational power of our hips. Lastly there are a lot of drills that require us to kick. Second is we do not swim flat. We swim from side to side ideally at a 45 degree angle to the bottom of the pool. The biggest reason for doing this is it allows us to couple rotational force with our pull. The majority of power in our swim comes from rotation. Rotating will reduce drag and help you to be longer in the water. I have also see so many form flaws fixed by finding the right rotation. Continue to work on getting better: Use the fins and snorkel to continue to develop your kick. It should come from the hips and not the knees. Use the arms down and thumbs into your glutes to make sure you are kicking from the right place. You should feel your glute tighten and relax if you are kicking from the hips. You will never feel them tighten if you are kicking from the knees. Your kicking should be small and compact with a higher tempo. No big slow kicks. Feel the rotation coming from your hips. Also remember your hips and shoulders move together in swimming. We want to have quick powerful rotations to develop speed in the water. Drills: Wall kicks 5x:45 w/ :15 rest -Kicking with buoy - to develop a tight kick -Kicking arms out front -Kicking arms down by side thumbs in glutes - make sure you are kicking from the hips -Kicking on back - helps to develop the up stroke of your kick -Kicking on side - over exaggerating the rotation -Kicking alt from front to back - feeling the kick while rotating -Rotation kick - this is where your arms are down and you snap those hips as fast as possible -Single kick w/ pull - linking the kick with the pull across the body-6kick switch - kick on your side for 6 then take 3 strokes so you end on the opposite side kick for 6 then repeat Link to the video: https://youtu.be/w-kNAIZQWp0 Workouts: Use fins and snorkel where you need too. #1 Wall kicks 5x:45 sec w/ :15 rest 100 your choice 4x50 kicking w/ :20 rest (arms down thumbs in glutes) 4x100 swim w/ :20 rest (focus on kicking with swimming) 4x50 kicking w/ :20 rest (use pull buoy to kick) 4x100 swim w/ :20 rest (focus on tight kicking) 100 choice 6x100 w/ :20 rest (50 single kick with pull/50 swim) 100 choice #2 100 your choice 4x50 kicking w/ :20 rest (25 right side/25 left side) 4x100 swim w/ :20 rest (focus on rotating in your swimming) 4x50 kicking w/ :20 rest (rotational drill) 4x100 swim w/ :20 rest (focus on rotating hips quickly) 100 choice 6x100 w/ :20 rest (50 6 kick switch/50 swim) 100 choice Enjoy!

Most of us get tired of the prepackaged nutrition opitions out there. Or maybe they just don't work for you. When traning for the Dirty Kanza two years ago I wanted a change. I came across this great cookbook developed specifically for cyclists. Feed Zone Portables has some great recipes to help you get away from the prepackaged foods. This is my variation of their Raspberry & Mint Rice Cakes. I love the light fresh taste of these rice cakes. Serving size: 15 barsPrep time: 25 minutes Ingredients: • 3 cups uncooked Calrose rice • 4 1/2 cups water • 2 tablespoons sugar in the raw • 2 small limes juiced • 2 small apples pealed and minced (Tart granny smith apples work best) Top • 2 tablespoons sugar in the raw • 2 tablespoons cinnamon Preparation: • Combine the rice and water together. Cook according to package. I have found that a rice cooker is a wise investment. • After the rice has cooked transfer it to a large bowl and add the cane sugar, lime juice, and apples. Mix completely. • Using a 9"x12" baking pan, spread the rice mixture into the pan in one even layer. Top the rice with the remaining suger and cinnamon. • Let them set up for 15 minutes, then cut into squares. Nutrition facts: • Serving size - 2"x2" square • Energy - 180 cal • Fat - 0 • Sodium - 10 mg • Carbs - 40 g • Fiber - 2 g • Protein - 3 g • Water - 68% Enjoy!

Most of us get tired of the prepackaged nutrition opitions out there. Or maybe they just don't work for you. When traning for the Dirty Kanza two years ago I wanted a change. I came across this great cookbook developed specifically for cyclists. Feed Zone Portables has some great recipes to help you get away from the prepackaged foods. This is my variation of their Raspberry & Mint Rice Cakes. I love the light fresh taste of these rice cakes. Serving size: 15 bars Prep time: 25 minutes Ingredients: • 3 cups uncooked Calrose rice • 4 1/2 cups water • 1/2 cup cane sugar • 2 small limes juiced • 1 pint fresh raspberries • 6 fresh peppermint mint leaves, minced • 1 teaspoon vanilla extract Preparation: • Combine the rice and water together. Cook according to package. I have found that a rice cooker is a wise investment. • After the rice has cooked transfer it to a large bowl and add the cane sugar, lime juice, and vanilla extract. Mix completely. • Using a 9"x12" baking pan, spread half the rice into the pan in one even layer. Top the rice with all of the berrys and most of the minced mint leaves. I have tryed leaving the berrys whole but have found I prefer them slightly mashed. • Finish it off by layering the remaining rice and topping with the last of the mint leaves. • Let them set up for 15 minutes, then cut into squares. Nutrition facts: • Serving size - 2"x2" square • Energy - 180 cal • Fat - 0 • Sodium - 10 mg • Carbs - 40 g • Fiber - 2 g • Protein - 3 g • Water - 68% Enjoy!