The Club Swim Meet will be held Sunday, February 5th at 9 am at Catholic University’s DuFour Center Pool.
Registration is now open. You will need to:
1. Register in the shop
2. Send Hugh an email with your events and emergency contact
Details, including events, are posted at: http://www.dctriclub.org/index.cfm?fuseaction=interact.events&id=613
We are looking for a few more volunteers to help record times. Hugh has promised coffee and treats. Email firstname.lastname@example.org if you can help out.
See you there!
Racing & Training, DC Tri
Big swim meet on Sunday. Don't forget to sign up and test your mettle. We even have an 800yd event.
I haven't swum in a swim meet since I was 13 - so let's just say - that was a long time ago. Never perfected the racing dive either. What other amateurs are showing up?
I'll be there, I love these swim meets. Good fitness test and competitive too... and fun to watch Matias and Stephanie battle it out!
Hey Maureen, I definitely fall into the amateur category. This will be my first swim meet. Looking forward to the fun!
All levels are welcome! And I am sure that Hugh and our other pros will have some tips for us amateurs.
See you there!
I'll be there, and I'm very much an amateur, wall turns and all. Looking forward to it, nonetheless!
I'm in. First ever swim meet. Now, where did I put the orange speedos???
After you register in the Gear Shop for this Sunday's swim meet, make sure to email Hugh with your events (no maximum), seed times (if known), and an emergency contact name and number - racedirector at dctriclub.org.
1. 400 free
2. 50 back
3. 100 Individual Medley
4. 50 breast
5. 100 free
6. 800 free (limited to two heats - total 12 entrants)
7. 50 free
8. 50 fly
9. 200 free
10. 200 freestyle relay
11. 200 medley relay (back,breast,fly,free)
* Relay sign up will be on the day of the meet
See you there!
Registered for more that I should. Oops. But chickened out of the 800. I'm driving from Arlington and have space for people, but I may want to do a run before. Still deciding.
In. Should be fun.
Thanks to Hugh, all of our volunteers and swimmers for a great meet yesterday!
Results will be posted in a few days under Club Race Results.
I second Andrea's comments. I had a great time (in spite of a goggle malfunction during my 200).
Thanks to all the volunteers, and especially Hugh, for organizing.
Results are posted under 'Race'. Then, click 'Club Races'. Many thanks to Tuan, Lisa, Ellen, Dena, Amanda and Andrea F. for their help on Sunday.
Thanks Hugh and thank you to all the volunteers. This event was a blast.
Hugh, Thanks again for encouraging us to visit the "pain cave!"
Take a look at the post from today's Swim Smooth e-mail:
Getting In Some Weekly Discomfort
You're swimming a set of 8x 200m and you are on number three. Your heart rate is high and your breathing deep, and you're feeling some heaviness and burn from your muscles as they resist the effort. There's still another five reps to go, perhaps 15 or 20 minutes of hard work ahead of you, which right now seems like an eternity.
Sustained speed training is critical to reach your
potential as a distance swimmer.
What are your thought process in this situation? Are you longing to stop? Thinking of a good excuse to shorten the set? Or perhaps you avoid training sets completely knowing they are uncomfortable?
This 'discomfort time' is the critical period where your body's systems are challenged so that after the session they adapt and you gain fitness. Without reaching this point you won't gain the fitness improvements you are looking for. So this 'discomfort time' is not just unavoidable when fitness training, it should be something you are actively seeking out.
The psychology here is very important, don't think: "God, this is really tough."
Instead, replace that thought with: "OK, this is what it is all about. Swim it out, one stroke and one lap at! a time."
Embrace the discomfort as a place you want to be and you will have fundamentally changed your thinking. From there on training sets start to feel much easier.
Staying In The Moment
It's a sporting cliché to tell someone to 'stay in the moment' but within a challenging fitness set it's absolutely critical that you do. Never think ahead but simply focus on your stroke movements and your breathing rhythm as the effort becomes challenging. It can be a good idea to monitor your technique but only ever think about one thing and keep it very simple, for instance you might choose to focus on:
- Exhaling smoothly into the water
- Lightly tapping your big toes together as they pass - 'tap tap tap'
- Keeping one goggle in the water and one out when you breathe
- Pressing the water backwards, not downwards
It's essential you keep these thoughts very simple as most of your focus will be required to maintain your effort and pace things out well.
Make Sure You Are Distance Training, Not Sprint Training
If you've been following Swim Smooth for a while you will know we are big fans of CSS / threshold training. This involves sustaining a strong pace for longer periods will short recoveries and is quite distinct from sprint training which is attacked at a faster pace but with longer recovery periods.
Swimming at this pace does not feel like sprint training and the effort progressively builds over the set whil! e holding! the same pace. Initially it may feel around 6 out of 10 for effort but progressively builds up to a 9 out of 10 by the end of the set. Pacing these sets well is essential (with the same pace for each repetition) even if you have to start a little slower, that way you will get the right fitness gains and can maintain your stroke technique throughout.
CSS / threshold pace targets the energy systems critical to distance swimming performance so that they adapt and improve. Sports scientists call this training principle 'specificity' and it really works - experience some consistent weekly discomfort in your CSS sets and your swimming will come on leaps and bounds. It could be just what you are lacking with your swimming.