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Master Swimming's Warm-up sets
CREATED: 10/17/11 by rojojade REPLIES: 15
rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
Master Swimming's Warm-up sets
POSTED: 10/17/11 9:15 AM

Week of: Oct 17 to 21

Please pick a set to do, whatever you are comfertable with.

Warm up set - Monday
Set #1
400 choice swim
200 k/s by 50’s
200 easy/build by 50’s

Set #2
200 choice swim
100 k/s by 25’s or 50’s
100 easy/build by 50’s

Warm up set - Wednesday
Set #1
500 swim choice
3x100, #1 k/s, #2 d/s, #3 swim choice @20s

Set #2
100 swim choice
3x100, #1 k/s, #2 d/s, #3 swim choice @20s

Warm up set - Friday
Set #1
300 choice swim
4x150 k/d/s by 50 @ 20s

Set #2
100 choice swim
2x150 k/d/s by 50 @ 20s

Let us know if you have any questions. :) See everyone at the pool!

clcohen's ravatar clcohen    JOINED: 2/28/09    POSTS: 99
RE: Master Swimming's Warm-up sets
POSTED: 10/17/11 10:57 AM

what is k/s?

Are we supposed to do all the warm up by 7 pm?

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 10/17/11 11:15 AM

k/d/s - kick / drill / swim

So for tonight you would do 50 meters kicking and then 50 meters swimming and repeat.

We just suggest that people in the program warm up 15 to 30 mins beforehand. And these are just suggestions for warm ups.

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 10/24/11 1:34 PM

Another week of glorious Masters Swimming practice.

We had a fun week last week. I know one of the questions that came up was what is swimming correctly supposed to look like. So here’s a link to 8 min video for your viewing pleasure … http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/video-swimming-for-triathlon.aspx

But on to this week’s warm up sets. Feel free to do whatever you are comfortable with and adjust accordingly. And feel free to contact Dennis, Jule, or Catharine with any questions you may have. Either via the forum or email us at masters@dctriclub.org. See everyone at the pool!

Monday
Set #1
200 swim
200 kick
200 drill
200 swim
@ 30s rest between 200’s

Set #2
100 swim
100 kick
100 drill
100 swim
@ 30s rest between 200’s

Wednesday
Set #1
300 easy choice swim
3 x 150 Kick – drill – swim by 50’s @ 30 seconds rest
3x 100 choice swim @ 20s rest

Set #2
100 easy choice swim
3 x 100 Kick – drill – swim by 50’s @ 30 seconds rest
100 choice swim

Friday
Set #1
400 choice swim
200 k/s by 25’s or 50’s
200 easy/build by 50’s

Set #2
200 choice swim
100 k/s by 25’s or 50’s
200 easy/build by 50’s

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 66
RE: Master Swimming's Warm-up sets
POSTED: 10/31/11 2:05 PM

The following are the warm up sets for the week. Please complete these before 7 PM so that you're ready to go for the main set:

Monday
Set #1
5 x 100 on 2:30 (please make the interval slower if you need)
4 x 50 tempo swim (30 seconds rest inbetween each)

Set #2
10 x 25 on 1:00 (please make the interval slower if you need)
4 x 50 tempo swim (30 seconds rest inbetween each)

Wednesdsay
4 x 100 (If 100s are challenging, change this to 8 x 50) - 20 seconds rest in between
4 x 25 (order should go kick, swim, drill, swim)
2 x 50 easy

Friday
Set # 1
4 x 100 build as you go (each 100 should be faster, the last one should just be at a pace that gets your heartrate up slightly, no need to make it all out sprint)
4 x 50 (order should go kick, swim, drill, swim)

Set # 2
10 x 50 (order should go swim, kick, swim, drill, swim; twice through)

Also - this Friday, and for the remainder of Friday practices for this quarter of the program, practice will still be held from 7-8 PM, but we will now have 4 lanes with the 25 yard length configuration.

Finally - another article for your viewing pleasure. As we know you all are starting to come up with your workout routines for all legs of the triathlon, not just swimming (though it's the best part :) ), here are a few helpful guidelines:

http://www.rd.com/health/fitness-fundamentals-begin-and-maintain-an-exercise-program/

See you all tonight!

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 11/07/11 3:56 PM

Can you believe that we are already on Week 6 of our Masters swim program?

Anyway a few announcements …

1. We have no practice on Friday. Go hug a veteran and thank him or her for his or her service or find another pool to swim in because all the DCR pools will be closed on Friday.

2. Everyone should have seen Jule’s message about the new price points for late comers – so if you have friends that are interested in joining the program, let them know that the cost has been pro-rated a bit.

3. Also piggybacking on what Jule also said – Wave One will be providing underwater taping of participants in the program. The first of this taping is going to happen this Sunday at the Lab School’s pool (4759 Reservoir Road Northwest Washington, DC 20007). Unfortunately the Lab School pool not metro accessible and Wilson Pool has a very strict no-camera policy on site. We will provide more details as we get them, but there is a good chance that we might have to limit the number of people able to come due to the size limitations of the Lab School’s pool.

4. We have been getting more than a few questions on breathing. Yes, it sucks – but you do need to know how to breathe on both sides. You never know in a race where the waves are coming from or if you have an overzealous kicker to the right of you. So here’s a great article with handy little animations to talk to you more about it … http://www.swimsmooth.com/breathing.html


Warm up sets , if you need more guidance.

Monday
Set#1
400 choice swim
10x50, #1-3 kick, 4-6 drill, 7-10 swim build, @15s

Set#2
200 choice swim
6x50, #1 kick, 2-3 drill, 4-6 swim build, @15s


Wednesday
Set #1
200 swim
200 kick
200 drill
200 swim
@ 30s rest between 200’s

Set #2
100 swim
100 kick
100 drill
100 swim
@ 30s rest between 100’s

clcohen's ravatar clcohen    JOINED: 2/28/09    POSTS: 99
RE: Master Swimming's Warm-up sets
POSTED: 11/07/11 4:04 PM

Is there an RSVP list we can get on for this Sunday's taping, in case there is space at the Lab Pool?

thanks,
Carol

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 11/07/11 4:17 PM

Carol -

We are still working out the actual number that the pool can handle, so I'm not sure how it's going to be handled. But we can start up a list and since you asked, you are #1. If you are interested, please email us at masters@dctriclub.org so we have an idea of how many people can make it.

And as of right now, while there will be another taping or two, we are still working out the logistics of when they will be.

-Catharine

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 11/14/11 1:25 PM

Week of Nov 14 to 18

We hope that everyone had a great weekend. The underwater taping was fun for those that could join us. We are trying to another one together for next month as well, so as soon as we have some dates and times nailed down, we will let everyone know.

As always some announcements and stuff …

1. Please make sure you mark you mark that you were at a practice on the sign in sheet, either before or after practice. It’s just so that we have a good idea of how many people are showing up and give us a better idea of how to plan for future practices.

2. Sorry that we didn’t post a practice set for Friday … but below is an extra set for those that cannot make it a practice.

3. And the article for the week … pool etiquette … Yeah, it’s a boring topic. But it’s important, especially with January around the corner, because you are going to have to compete for pool time and space with the new year’s resolution exercisers and triathletes that are starting up their trainings. http://www.olparks.com/parks%20&%20facilities/Aquatics/Lap%20Swim%20Etiquette.pdf

Warm up sets for the week

Monday
Set#1
2 x 300 - 100 swim, 100 kick w/o board, 100 pull

Set#2
2 x 100 - 50 swim, 50 kick w/o board
2 x 100 - 50 pull, 50 kick using the pull buoy

Wednesday
Set #1
100 Swim
50 Kick w/o kick board
50 Fingertip drag
100 Swim
100 pull
100 swim
100 Kick w/o kick board

Set #2
100 Swim
50 Kick w/o kick board
50 Fingertip drag
100 swim

Friday
Set #1
100 Swim
50 Kick w/o kick board
100 swim
50 5/3 breathing
100 swim
- Repeat the set above

Set #2
50 Swim
50 Kick w/o kick board
50 swim
50 5/3 breathing
50 swim
50 Kick w/o kick board


Extra practice set
5 x 100 Breathe every 3-5-3-7 by 25’s or 50’s, rest 15 seconds on all 100’s below
4 x 100 hold strong pace, rest 15 seconds
3 x 100 Build until last 50 is FAST, rest 15 seconds
2 x 100 Kick, rest 15 seconds
1 x 100 Fast, rest 15 seconds
3 x 200 Split Negatives (second half is faster than the first half), rest 20 seconds
2 x 100 warm down

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 11/21/11 2:24 PM

Happy Turkey Week Everyone!

So a few things before we have our warm up sets …

1. Yes, we are indeed meeting this Monday, Wednesday, and Friday. So let’s work off that Trukey Dinner and try not to puke in the pool

2. So ya’ll have spoken and apparently margaritas have won. So let us know if Monday, Nov 28th, will work for our first post swim happy hour at Guapo’s? I know that I will be tired of eating turkey by Monday. Also looking at the calendar, Wednesday, Dec 21 for another post swim happy hour – but we can revisit that next month.

3. There will be a survey sent out this week (ie as soon as we finish it up) that we would love for you to fill out. We are slowly putting together plans for next quarter, and yes we really want to know your opinion to help shape how this program will continue on. If it’s actually an incentive, we will raffle off a water bottle (I know – who really doesn’t love a water bottle!) to our program participants that respond to survey.


Warm up Sets

Monday
Set #1
500 swim choice
3x100, #1 k/s, #2 d/s, #3 swim choice @20s

Set #2
100 swim choice
3x100, #1 k/s, #2 d/s, #3 swim choice @20s


Wednesday
Set #1
400 choice swim
10x50, #1-4 kick, 5-6 drill, 7-10 swim build, @15s

Set #2
200 choice swim
8x50, #1-2 kick, 3-4 drill, 5-8 swim build, @15s


Friday
Set #1
300 choice swim
4x150 k/d/s by 50 @ 20s

Set #2
150 choice swim
4x75 k/d/s by 25 @ 20s

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 12/05/11 1:41 PM

Wow,

It’s December and this quarter is coming to a close in few weeks. We hope to see everyone at the Kona party this weekend – though it’s always surprising to find out what people look like when they are actually dress. For example, Catharine can’t get over the fact that Holli is a blonde under her pink roach cap. Speaking of Holli – she’s apparently a training beast with the National Club Challenge with her current ranking as the 13th most miles trained out of 665 people.

But on to the business on hand … announcements …

1. Survey! This will be the last time I mention it to ya’ll. The coaches and leaders are having a meeting this week to powwow on where this program should go next semester. For those that are wondering, we are definitely staying at Wilson – but are trying to address the issues of lane space, pacing, expanding into different locations, times, and all that jazz. So have your voices heard and fill out the program survey - https://www.surveymonkey.com/s/6S3ZYSL. And as some of you saw there is a general club wide survey as well – you are welcome to fill that one as well – but we really want you to fill out the program specific on more.

2. Signing up for next quarter. We have been fielding questions on this – but the consensus is that current participants are going to get priority sign up. We are just working out the logistics on how it’s going to be handled. We promise that as soon as we work it out – everyone in the program will be the first to know!

3. Tonight is going to be a hectic with there being a swim meet going on at the same time. And yes the pool will be set up in a 25 meter configuration. But there’s not much we can do about that – so please be patient with us. And both Jule and Catharine will be on deck – so it should work out fine. We just might be a bit squished.

4. The taping when well and we hope that everyone got a better idea of how they look when they swim. A common theme was that most people’s strokes aren’t as efficient as they can be – so this week when you have to do drills, let’s think about incorporating some stroke drills with the kick drills. Here are some great links for some great stroke drills that you might now already …
- closed fist drill http://www.trinewbies.com/tno_swim/tno_swimarticle_15.asp
- thumb to thigh http://www.trinewbies.com/tno_swim/tno_swimarticle_13.asp
- catch up - http://www.trinewbies.com/tno_swim/tno_swimarticle_14.asp

And a little holiday humor - http://rwdaily.runnersworld.com/2011/12/of-gingerbread-men-running-and-hubris.html?cm_mmc=Twitter-_-RunnersWorld-_-Content-Blog-_-RWDailyGingerbread

Happy swimming. See you all this week.

Denis, Tammy, Anne, Jule, and Catharine

Warm Up sets
Monday
100 swim
6 x 75 Kick/Drill/Swim
100 swim

Wednesday
200 swim
4 x 50 - Kick
4 x 50 - 25 drill, 25 swim

Friday
100 swim
6 x 75 Kick/Drill/Swim
100 swim

JHJ20012's ravatar JHJ20012    JOINED: 2/1/10    POSTS: 180
RE: Master Swimming's Warm-up sets
POSTED: 12/12/11 1:51 PM

subscribing.

laineym3's ravatar laineym3    JOINED: 7/2/10    POSTS: 123
RE: Master Swimming's Warm-up sets
POSTED: 12/12/11 1:52 PM

Thanks Catharine for posting these! We'll use them for our MoCo swims!

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 12/12/11 4:51 PM

Hello everyone!

It was great to see some of ya’ll at the Kona party this weekend! Once again, it’s always confusing to see people not in their speedos and swim caps on. Congrats to the winners of raffle for some of swimmers. Jeremny you should have stayed, your name was called for something. And Jeo won a new wetsuit! Regardless, we are all winners since we swim! J

So the leaders, coaches, and the new president (Ryan) met last week to go over the results of the survey and we have started to plan out next quarter. As soon as things settle down, we will let everyone know about any changes – but right now it looks like we are going to stay at Wilson at the same times. But we are looking for some volenteers to help with either the coaching or back end stuff since Jule and Catharine have some commitments coming up next quarter that will keep us from living at the pool. So if you are interested shoot us an email (masters@dctriclub.org). We are going to open up registration for the current participants a few days before the club – and we will email everyone about it, so keep your eyes peeled for that.

If you know someone that’s interested in joining the Masters program next quarter – but they aren’t sure – invite them to a practice (and let us know what there is someone coming). Any club member is welcome to join us once for free to check the program out (I recommend that people checking out the program come on Friday, we have more lane space then).

Mark your calendar for December’s Happy Hour – next Wednesday (12/21) at Guapo’s. Last time I think we ate our weight in cheese dip and salsa.

Article for the week: So what do you when the pool is packed? Check this article out for some great ideas. http://triathlon.competitor.com/2011/12/training/what-to-do-when-the-pool-is-packed_44520/1

Drill of the week: Doggie Dig Drill
Some of us did this this past week. But for those that haven’t, it’s a drill to really work on your stroke. Essentially it’s a catch up drill but instead of rotating your arm above water, you slide it back to the extended position right under the water’s surface. Make sure that your arm is completely extended before you take the next stroke. Really focus on how you are using the whole arm and body to surge you forward.

Warm up Sets for the week

Monday
Set #1
200 swim
4 x 100 Kick/Swim
4 x 50 Drills (order should go 6 kick switch, fingertip drag, fist catch up, doggie dig)
200 Swim

Set #2
100 swim
4 x 50 Kick/Swim
4 x 50 Drills (order should go 6 kick switch, fingertip drag, fist catch up, doggie dig)
100 Swim

Wednesday
Set #1
400 swim
200 k/s by 50’s
200 easy/build by 50’s

Set #2
200 swim
100 k/s by 25’s or 50’s
100 easy/build by 50’s

Friday
Set # 1
6 x 50 build as you go
8 x 50 (order should go kick, swim, drill, swim)

Set # 2
100 swim
10 x 50 (order should go swim, kick, swim, drill, swim; twice through)
100 swim

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 12/19/11 9:48 AM

Hello all –

We only have two weeks left in this quarter and we are working on setting everything up for next quarter. One of the reasons for the delay is that we are still working with DCPR on getting a secret DC pool location on Tuesdays and Thursdays, effectively having everyone able to swim every workday during the upcoming cold winter months. Plato considered a man who didn’t know how to swim uneducated, so that would mean that anyone that joins us will be absolutely over educated! But until we have that all sorted out, we are not going live with registration. Never fear, we will give you, the current program participants, first stab at registration. So keep stalking your email for that heads up.

A few announcements …
1. Call for volunteers! Unfortunately due to the fact that Jule and Catharine have lives outside of the pool (I know – total shocker) – there are some dates that neither one of us will be able to make it to the pool. So we need some people that’s willing to step up to set up the pool on those dates (put up and take down the “Reserved” sign and chase people out of the lanes). Or you are feeling hard core, volunteer to be one of the co-leaders. And you can take a stab at writing these witty emails, updating attendance sheets, and coaching (if you are inclined). Yes the perks are many for those that want to just volunteer a few days during the program or want to be a co-leader. Inquire within (masters@dctriclub.org for more information).

2. December Post Swim Happy Hour on Wednesday - Is it still an happy hour when there are no happy hour specials? Regardless join all your pool mates at Guapo’s for drinks, dinner, or both while we enjoy each other’s companies and hope the smell of sizzling fajitas covers the sexy Eu de Chorine scent we will all be sporting.

3. No practice on Dec 26. Yes, that’s the only day we will not be meeting.

4. On Dec 23 and Dec 30 we are opening our practice for all DC Tri Club members that are in town during the holidays. If you know anyone that is part of the National Club Challenge, wants to check out the program, or just check out Wilson pool on us - they are welcome to join us. Please just email us (masters@dctriclub.org) so we can have their name on our roster.

Drill of the week: Shark fin
Start in the same position as you would for the side-kick drill. Lift your elbow on the arm closest to the surface of the water up toward the sky. Drag your hand through the water until it reaches your goggle line (or until you've made a shark fin). Slide the hand back down your body to where is started, roll onto your back, grab some air and repeat. Remember to keep your eyes looking directly at the pool bottom. Do the odd numbered lengths on the right side and the even numbered lengths on the left.

Article for the week: Continuing with the stroke drill kick we have been on lately – here is a bit more complicated one for those that are feeling ambitious … http://www.active.com/swimming/Articles/Dance-With-the-Water-Part-3-Rollover-Drill.htm

Happy Swimming everyone,
Denis, Tammy, Anne, Jule, and Catharine


Warm up Sets for the week

Monday
Set #1
3 x 100 swim/pull/swim
3 x 100 kick with kick board and descend (each faster)
2 x 100 swim

Set #2
4 x 50 swim/pull
4 x 50 kick with kick board and descend (each faster)
100 swim

Wednesday
Set #1
4 x 50 swim/kick/pull/swim
4 x 50 finger tip drag / bilateral breathing
8 x 50 kicks (on stomach on evens, on back on odds)
100 swim

Set #2
4 x 50 swim/pull
6 x 50 kicks (on stomach on evens, on back on odds)
100 swim

Friday
Set #1
4 x 50 swim/kick/pull/swim
3 x 100 25 kick/50 drill/25 swim (sighting – every 4 breathes)
3 x 100 kick – 25 hard/50 easy/25 hard
100 swim

Set #2
4 x 50 swim/kick/pull/swim
2 x 100 25 kick/50 drill/25 swim (sighting – every 4 breathes)
4 x 50 kick – 25 hard/25 easy
100 swim

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Master Swimming's Warm-up sets
POSTED: 12/27/11 10:49 AM

Hello all –

Well this is our last week of practice in the first quarter that the DC Tri Club put on a Masters Swimming program. Thank you all for your patience on us working out our kinks this quarter and joining us on this new program. Ya’ll have been great and we hope that you also learned more about swimming. A huuge shout out to our partners at Wave One - Dennis, Anne, and Tammy. They have been great on providing the quailty coaching that our program needed. To all of you that are going to join us next quarter, we are excited to see you come back. To all of you that will be parting ways, keeping swimming!

Announcements
1. Registration for the club in general starts tommorrow – so grab your seats now. For those that are coming back, first practice is Jan 4 at 7pm. If you want to come to the information session – you are welcome to join us at the pool at 6pm.

2. Dec 30 we are opening our practice for all DC Tri Club members that are in town during the holidays. If you know anyone that is part of the National Club Challenge, wants to check out the program, or just check out Wilson pool on us - they are welcome to join us. Please just email us (masters@dctriclub.org) so we can have their name on our roster.

Drill of the week: Golf
When swimming 25 or 50 repeats – count how many strokes it takes you to finish. Then next lap, reduce the number of strokes. Time isn’t as important with this drill then technique.

Article for the week: Learning to Use the Pace Clock During Your Swimming Workouts - We all have our watches and sometimes can’t see the pace clock. But the following article outlines the importance of using the pace clock and how to use them. We will be getting some pool side pace clocks so we can have more efficient interval training. http://www.trinewbies.com/tno_swim/tno_swimarticle_07.asp

Happy Swimming everyone,
Jule and Catharine


Warm up Sets for the week

Wednesday
Set #1
400 choice swim
200 k/s by 50’s
200 easy/build by 50’s
Set #2
200 choice swim
100 k/s by 25’s or 50’s
100 easy/build by 50’s

Friday
Set #1
200 swim
200 kick
200 drill
200 swim
@ 30s rest between 200’s

Set #2
100 swim
100 kick
100 drill
100 swim
@ 30s rest between 200’s

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