Triathlon Program [Age 18+]

Session 3- June 20- August 28* 

The Greenwich Family YMCA’s Triathlon Program is a great year- round program that services the different needs of our endurance athletes whether your interest is introductory or advanced. The Triathlon Program will be headed up by a team of coach’s lead by Darcy Ramsey. Darcy comes to the Y with an extensive background in endurance racing. She is a certified USA Triathlon licensed coach, a National Cycling Champion, winning the silver medal at The World Championships, and an Ironman Triathlete. Joining Darcy is Tobey Saracino, who heads up the swimming program. Tobey is a certified USA Swimming Instructor and a competitive marathon swimmer having completed the English Channel swim in 2008. Additional team members include Nick Baker, former Olympic coach, Jonathan Mayer, Marlins Swim Team Senior Coach, Matt Cristantiello, Marlin’s Swim Team Assistant Coach and certified trainer and Tim Regan , USA Swimming Certified Coach and Ironman Arizona finisher. Together they can customize your program based on your personal needs. We offer an all inclusive Triathlon training schedule or an a la carte menu of services focusing on only one or two areas of training. Reach your true potential with supervised and scripted swims, triathlon specific bike rides and supervised runs.

OUTDOOR Road Rides/ INDOOR SPINS

The two hour sessions will guide you through endurance training. They will show you how to work on form, warm-up, stretching, transitions, “bricks,” nutrition and get you ready for race season. Every session we will focus on certain disciplines including hill climbing, sprinting and intervals. The terrain may vary from ride to ride but our main focus is endurance.

STRENGTH AND CONDITIONING

This optional program is designed to introduce the triathletes to exercises that will help them to ‘go the distance’. In order to do an endurance based race, athletes need strength training to build muscle that can withstand the volume of training that endurance athletes require. This program will emphasize good technique as well as reinforce the strength training exercises that are part of the program each athlete should follow on their own to maintain lean muscle mass. It will incorporate different types of training methods; interval training, circuit training and general conditioning. Fee for service. 

INDOOR AND OPEN WATER SWIMS 

Weekly practices are divided into three progressive levels: introductory, intermediate, and advanced. The primary focus for all tri-athletes will be on technique. We do not believe in the ‘garbage yardage’ approach to training. Technical proficiency will be the underlying theme in each practice. In addition to this training, we will offer three long course practice sessions per week as well as three guided open water swims per week.

RUNNING 

Focus will be on weekly mileage goals along with training tips and gait technique. Each athlete will be given a scripted program to follow as well as guidance on transitions, nutrition, and race day preparation. Weather permitting, outdoor runs will be offered weekly.

GFYMCA Triathlon Training Program

The program is a coached training program in all 3 disciplines of triathlon. On a weekly basis the program includes:

3 coached swims (pool or new open water swims)

1 guided bike ride

1 group run

Fee for 10 Weeks: $399.00 Code

Punch Card Program:

There will be a new punch-card option for members of the YMCA for those who cannot commit to the entire program.

10 Swims $200.00 Code

10 Runs $150.00 Code

10 Bikes $250.00 Code

Open water drop-ins welcome at the cost of $20/session.

Bike fittings, fitness assessments, swimming analysis and Personal Training are also available upon request.   

For more information, please contact: Darcy Ramsey, Group Wellness Manager at 203-869-1630 ext. 213 or dramsey@gwymca.org.

Masters Swim Program [Age 18+]

The Greenwich Family YMCA’s masters swimming program is a year-round adult program that services the needs of all masters swimmers. There are three progressive levels to this program as we recognize there are many different levels of swimmers. Each swimmer will have the opportunity to train all four strokes. Technical proficiency will be the underlying theme in each of the practices. This program is ideally suited for first time masters swimmers, former competitive swimmers, and fitness enthusiasts with a passion for swimming.

YMCA Indoor Pool:

Monday:  5:30-7am and 7–8:30pm

Tuesday: 5:30–7:00am

Wed.: 5:30–7am and 7-8:30pm 

Thursday: 5:30–7:00am

Friday: 5:30-7am

Saturday: 12:15–1:30pm

Long Course available Mon/Wed/Fri until 9am through Aug. 6

Open Water Swims at Tod’s Point:

Monday 6-7:00am

Wednesday 6-7:00am

Friday 6-7:00am

Members $325/session Non-members: $425/session 

Code Tri-Masters Swim

For more information, please contact: Tobey Saracino at 

tobeys3318@aol.com.