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CUA Swims 2014
CREATED: 02/10/14 by chad0022 REPLIES: 63
chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
CUA Swims 2014
POSTED: 2/10/14 2:34 PM

Here is our first swim workout for 2014 at CUA! I will bring copies. You bring $5. 6:30 to 8.

If you don't know what the words below mean, we will be there to explain. If you don't like what I wrote, work with the people in your lane to do your own thing. You want to do more, okay. You want to do less, sure. It's your workout - we are just providing you a space and 90 minutes.

See you tonight!!
Amanda

Group 1
Warm up - 100 free, 100 pull, 100 kick, 100 free
Drills - 6 x 50: 25 drill/25 swim
Main set
400
3 x 100 - concentrate on Technique at a medium pace - 30 sec rest
300
3 x 100 - IM (or free, back, breast, free; or free, back, free, back)
200
Speed - 5 x 100s - 25 Mod/50 fast/ 25 mod
Kick - 100
Cool down - 200
Total 3000

Group 2
Warm up - 100 free, 100 pull, 100 kick
Drills - 4 x 50: 25 drill/25 swim
Main set
300
2 x 100 - concentrate on Technique at a medium pace - 30 sec rest
200
2 x 100 - IM (or free, back, breast, free; or free, back, free, back)
200
Speed - 4 x 100s - 25 Mod/50 fast/ 25 mod
Kick - 100
Cool down - 200
Total 2300

Group 3
Warm up - 100 free, 100 pull
Drills - 4 x 50: 25 drill/25 swim
Main set
200
2 x 100 - concentrate on Technique at a medium pace - 30 sec rest
100
1 x 100 - IM (or free, back, breast, free; or free, back, free, back)
100
Speed
2 x 100s - 25 Mod/50 fast/ 25 mod
Kick - 100
Cool down - 100
Total 1600

Group 4
Warm up - 100 free, 50 pull
Drills - 2 x 50: 25 drill/25 swim
Main set
50
2 x 100 - concentrate on Technique at a medium pace - 30 sec rest
50
1 x 100 - IM (or free, back, breast, free; or free, back, free, back)
50
Speed - 1 x 100s - 25 Mod/50 fast/ 25 mod
Cool down - 100
Total 1000

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
CUA Swims 2014
POSTED: 2/12/14 12:10 PM

I talked with Paul and as of now, the CUA swim is ON. As long as CUA stays open, we swim. Please subscribe to this forum topic for last minute changes.

Tonight's workout

Group "I am hoping for lots of snow"
Warm-up - 200 free, 100 pull, 100 kick, 100 free
Main Set
3 x 200 Swim - Breathing every 3th stroke 20 sec rest
3 x 200 Pull - Breathing every 5th stroke 20 sec rest
3 x 200 Descending; 1st 200 easy, 10s rest; 2nd 200 mod-hard, 20s rest; 3rd 200 hard, 30s rest
3 x 200 Building: Build each 50 to mod-hard, 30 sec rest
100 easy
Kick - 100
Cool Down - 100 easy
Total - 3200

Group "I am hoping for some snow"
Warm-up - 100 free, 100 pull, 100 kick, 100 free
Main Set
3 x 150 Swim - Breathing every 3th stroke 20 sec rest
3 x 150 Pull - Breathing every 5th stroke 20 sec rest
3 x 150 Descending; 1st 150 easy, 10s rest; 2nd 150 mod-hard, 20s rest; 3rd 150 hard, 30s rest
3 x 150 Building: Build each 50 to mod-hard, 30 sec rest
100 easy
Kick - 100
Cool Down - 100 easy
Total - 2500

Group "I am hoping for a dusting of snow"
Warm-up - 100 free, 100 pull, 100 kick
Main Set
3 x 100 Swim - Breathing every 3th stroke 20 sec rest
3 x 100 Pull - Breathing every 5th stroke 20 sec rest
3 x 100 Descending; 1st 100 easy, 10s rest; 2nd 100 mod-hard, 20s rest; 3rd 100 hard, 30s rest
3 x 100 Building: Build each 25 to mod-hard, 30 sec rest
100 easy
Kick - 100
Cool Down - 100 easy
Total – 1800

Group "EVERYONE PANIC! It won't snow"
Warm-up - 100 free, 100 pull
Main Set
3 x 50 Swim - Breathing every 3th stroke 20 sec rest
3 x 50 Pull - Breathing every 5th stroke 20 sec rest
3 x 50 Descending; 1st 50 easy, 10s rest; 2nd 50 mod-hard, 20s rest; 3rd 50 hard, 30s rest
3 x 50 Building: Build each 25 to mod-hard, 30 sec rest
100 easy
Kick - 100
Cool Down - 100 easy
Total – 1100

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 2/17/14 3:59 PM

Hi,

We are swimming tonight.
There will be 4 workouts of different distances.
They will have a warm up, main set, and cool down.
Yay, it will be a surprise!!

Also, we will have an open lane for people to swim and have their questions answered by Paul - the CUA aquatics director.

See you tonight!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 2/25/14 10:22 AM

Hey!

Sorry I missed Wednesday and Monday. I was in Fla being a princess for the weekend and helping my mom become a 10K princess finisher.

Here was yesterday's workout.

We will be on for tomorrow!


Group 1 3350
Warmup 200swim-100pull-50kick
Main Set 5x200s (30sec rest) 1,3,5 build, 2,4 distance per stroke
5x150s (30sec rest) 1,3,5 build, 2,4 distance per stroke
5x100s (30sec rest) 1,3,5 build, 2,4 distance per stroke
5x50s (30sec rest) 1,3,5 FAST, 2,4 distance per stroke
Drill 50backstroke-50drill-50backstroke-50drill
Cool Down 3x100s easy

Group 2 2850
Warmup 200swim-100pull-50kick
Main Set 4x200s (30sec rest) 1,3 build, 2,4 distance per stroke
4x150s (30sec rest) 1,3 build, 2,4 distance per stroke
4x100s (30sec rest) 1,3 build, 2,4 distance per stroke
4x50s (30sec rest) 1,3 FAST, 2,4 distance per stroke
Drill 50backstroke-50drill-50backstroke-50drill
Cool Down 3x100s easy

Group 3 1950
Warmup 100swim-100pull-50kick
Main Set 3x200s (30sec rest) 1,3 build, 2 distance per stroke
3x150s (30sec rest) 1,3 build, 2 distance per stroke
3x100s (30sec rest) 1,3 build, 2 distance per stroke
3x50s (30sec rest) 1,3 FAST, 2 distance per stroke
Cool Down 2x100s easy

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 2/26/14 1:47 PM

Hello,

First of all - I wanted to let everyone know that Paul, the CUA athletic director, is at every workout and available for instructions and tips. He is a great resource for answering all your swim questions!!

Also, I am still on my Princess high from the weekend, hence the theme for tonight's workouts.

See you in a few!

Group Cinderella
Warm-up
300swim-200pull-100kick

Main Set
400swim (rest :30)
4x100s descend 1-4 (rest :30)
300 swim (rest :30)
3x100s descend 1-3 (rest :30)
200 swim (rest :30)
2x100s descend 1-2 (rest :30)
100 swim easy (rest :30)
100 swim FAST

Drill/kick
200drill-100kick
200pull-100drill

Cool Down
6x50s distance per stroke
Total - 3500

Group Belle
Warm-up
300swim-200pull-100kick

Main Set
300 swim (rest :30)
3x100s descend 1-3 (rest :30)
200 swim (rest :30)
2x100s descend 1-2 (rest :30)
100 swim easy (rest :30)
100 swim FAST

Drill/kick
200drill-100kick
200pull-100drill

Cool Down
6x50s distance per stroke
Total - 2700

Group Aurora
Warm-up
300swim-200pull-100kick

Main Set 200 swim (rest :30)
2x100s descend 1-2 (rest :30)
100 swim easy (rest :30)
100 swim FAST

Drill/kick
200drill-100kick
200pull-100drill

Cool Down
6x50s distance per stroke
Total - 2100

Group Merida
Warm-up
200swim-100pull-100kick

Main Set 200 swim (rest :30)
2x100s descend 1-2 (rest :30)
100 swim easy (rest :30)
100 swim FAST

Drill/kick
100drill-50kick
100pull-50drill

Cool Down
4x50s distance per stroke
Total - 1500

vmac0313    JOINED: 12/24/13    POSTS: 10
RE: CUA Swims 2014
POSTED: 2/26/14 3:35 PM

Hi,

I planned on going to the CUA swim tonight for the first time, but it looks like the groups have progressed. Will I be able to start off with a lesser workout?

Thanks,

vmac0313    JOINED: 12/24/13    POSTS: 10
RE: CUA Swims 2014
POSTED: 2/26/14 3:37 PM

Hi,

I planned on going to the CUA swim tonight for the first time, but it looks like the groups have progressed. Will I be able to start off with a lesser workout?

Thanks,

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 2/26/14 3:51 PM

Hi Victor,

Looking forward to seeing you tonight!

You will be able to start off with whatever distance and workout you like! I just post some workouts for people as an idea if they want to swim together.

And if you have any questions on your swimming, Paul will be available to help you out.

See you in a bit!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/03/14 9:57 AM

Hi,

Because CUA is closed tonight, there will be NO swim tonight.

Sorry!! See you Wednesday
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/05/14 3:30 PM

Hi,

We ARE swimming tonight. There will be workouts. Paul likes to surprise us.

See you tonight!
Amanda

SeanMC    JOINED: 1/5/13    POSTS: 8
RE: CUA Swims 2014
POSTED: 3/06/14 8:47 AM

It was great to have another swim option right in my back yard.

Thanks for organizing Amanda!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/10/14 12:20 PM

Hi All,

Here is tonight's workout. The group names are music inspired as Paul is letting one lucky swimmer play their music of choice over the speakers during the practice.

See you tonight!

Group - 90's Music
Warm up: 200 swim/150 kick/150 pull
Drill: 6 x 50 as 25 drill/25 swim
Main set: 400 swim (medium pace)
4 x 100 Descend
300 - free (medium pace)
3 x 100 Build
200 - free (medium pace)
4 x 50 Descend
100 free - (easy pace)
Kick: 200
Pull set: 4 x 75 pull done as odds = 25 easy/mod/fast evens = breath 5/3/5 by 25s
Cool down: 200 easy
Total: 3400

Group - 80's Music
Warm up: 200 swim/100 kick/100 pull
Drill: 6 x 50 as 25 drill/25 swim
Main set: 300 free (medium pace)
3 x 100 Descend
200 - free (medium pace)
2 x 100 Build
100 free - (medium pace)
2 x 50 Descend
100 free - (easy pace)
Kick: 200
Pull set: 4 x 75 pull done as odds = 25 easy/mod/fast evens = breath 5/3/5 by 25s
Cool down: 200 easy
Total: 2700

Group - Disco
Warm up: 150 swim/50 kick/ 100 pull
Drill: 4 x 50 as 25 drill/25 swim
Main set: 200 free (medium pace)
3 x 100 Descend
200 - free (medium pace)
2 x 100 Build
100 free - (easy pace)
2 x 50 Descend
Kick: 200
Pull set: 4 x 75 pull done as odds = 25 easy/mod/fast evens = breath 5/3/5 by 25s
Cool down: 100 easy
Total: 2200

Group: Jazz
Warm up: 100 swim/50 kick/ 50 pull
Drill: 3 x 50 as 25 drill/25 swim
Main set: 3 x 100 Descend
200 - free (medium pace)
2 x 100 Build
100 free - (easy pace)
2 x 50 Descend
Kick: 100
Pull set: 2 x 75 pull done as odds = 25 easy/mod/fast evens = breath 5/3/5 by 25s
Cool down: 100 easy
Total: 1600


Also, if you were wondering
Descend
Descending has you swim each repetition faster than the previous.
For example 6 x 50 Descend has you swim six 50's with each one faster than the previous 50.

Build
Build is different from Descend as the goal is to increase speed within the single swim distance.
For example 3 x 100 Build has you to swim each 100 starting easy (with good technique) and increasing speed within each 100 to a fast finish. The goal in a "Build" swim is to build speed while maintaining good stroke technique.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/12/14 2:11 PM

Tonight's workout.

And this one is all Paul (i.e. don't blame the person who posts the workouts ::B^>::)

See you tonight!
Amanda

Group 1 3950
Warm up
300 swim-200 pull-100 drill-50 back
Main Set
2x400s build each one, 30 sec rest
3x300s descend 1-3, 30 sec rest
4x200s odds swim, even pull 30 sec rest
5x100s, 1,3,5 FAST; 2,4 easy 30 sec rest
Cool Down
6x50s distance per stroke

Group 2 3150
Warm up
300 swim-200 pull-100 drill-50 back
Main Set
3x300s descend 1-3, 30 sec rest
4x200s odds swim, even pull 30 sec rest
5x100s, 1,3,5 FAST; 2,4 easy 30 sec rest
Cool Down
6x50s distance per stroke

Group 3 2250
Warm up
300 swim-200 pull-100 drill-50 back
Main Set
4x200s odds swim, even pull 30 sec rest
5x100s, 1,3,5 FAST; 2,4 easy 30 sec rest
Cool Down
6x50s distance per stroke

mattbosch    JOINED: 9/7/13    POSTS: 6
RE: CUA Swims 2014
POSTED: 3/17/14 7:53 AM

Is this swim still on for this evening given the weather?

Thanks!
Matt

Gandalf67    JOINED: 1/11/14    POSTS: 11
RE: CUA Swims 2014
POSTED: 3/17/14 8:47 AM

My understanding is we follow CUA, so you can always check their website.

Everything will be open this afternoon:

"The Catholic University of America will open at 12:30 p.m. today, Monday, March 17. All classes and campus events scheduled to begin at or after 12:30 p.m. will be held at their regular time."

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/17/14 11:53 AM

Hi,

I have been emailing with Paul and he said if people want to swim, he will open the pool for us.

So, I will channel my inner Wisconsin and remind myself how to drive in snow.

Please be safe and see you at 6:30!!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/17/14 3:53 PM

Hi,

Sorry to hijack my own thread, but I am the volunteer coordinator for Tri Mania. It's an awesome event and I am a bit short on volunteers.

If you can, PLEASE help out. I really need people, especially for the relay competition (11:30 - 1) and campus dash (8-10) - but really all day.

Please email me at ac.dctri@gmail.com if you are free and can spare a few hours.
Thank you!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/19/14 12:19 PM

Hello,

Paul is changing it up a bit for tonight's workout!


All groups the same: CHOOSE YOUR OWN ADVENTURE
Warm-up 300swim-200pull-100drill
Main Set 3x5:00min
4x3:00min
5x2:00min
6x1:00min

Cool Down 200 swim

Different format tonight. Swim as fast, or as far as you want. For the 5min you can go anywhere from 25 yards to 400 yards, all that matters is that when the interval comes up you leave. Allow yourself as much of the interval as recovery as you like. I’m happy to explain further in person tonight.


Should be fun! A great night to work on speed and consistency.

Oh, and any music requests? We have had 90's, 80's reloaded, and some Celtic radio.

See you tonight!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/21/14 10:25 AM

Hi,

Just a quick report on this workout.

IT.WAS.AWESOME!! I am still sore, but in a good way. I haven't had this hard of a swim workout in over a decade.

Paul work with a few of us for the entire practice - giving us goals for each of the timed segment - and these goals varied based on each swimmers current ability. So, it was challenge for everyone who participated.
Not every workout will be this format, but it was a really great change up and nice to be reminded of tips to make your swim stroke more efficient.

The rest of the pool was used by swimmers doing their own workouts and practices - so it was a win-win for everyone.

Hope to see you Monday!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/24/14 12:55 PM

Hello,

I think I am finally recovered from Wednesday's workout!

Here is what some of us will be doing this evening - some straight distance swimming with descending pace work.
Or, feel free to hop in at any time (between 6:30-8) and do your own workout.

Don't forget, Paul is available to look at your swim stroke, give pointers, and answer any questions about swimming you might have - even if it's "How can I go faster". He can help.

Thanks and see you tonight,
Amanda


Group 1 - Mirinda Carfrae
Warm up
300 swim-200 pull-100 drill
Main set
800 swim strong pace
4x50s drill
600 swim faster than 800 pace
3x50s drill
400 swim faster than 600 pace
2x50s drill
200 swim faster than 400 pace
1x50 drill
100 fast as possible
Cool Down
300 easy swim
Total 3500

Group 2 – Leanda Cave
Warm up
300 swim-200 pull-100 drill
Main set
500 swim strong pace
4x50s drill
400 swim faster than 500 pace
3x50s drill
300 swim faster than 400 pace
2x50s drill
200 swim faster than 300 pace
1x50 drill
100 fast as possible
Cool Down
300 easy swim
Total 2900

Group 3 – Caroline Steffen
Warm up
200 swim-100 pull-100 drill
Main set
400 swim strong pace
4x50s drill
400 swim faster than first 400 pace
3x50s drill
300 swim faster than second 400 pace
2x50s drill
200 swim faster than 300 pace
1x50 drill
100 fast as possible
Cool Down
200 easy swim
Total 2500

Group 4 – Julie Dibens
Warm up
200 swim-100 pull-100 drill
Main set
300 swim strong pace
4x50s drill
200 swim faster than 300 pace
3x50s drill
200 swim faster than first 200 pace
2x50s drill
100 swim faster than second 200 pace
1x50 drill
100 fast as possible
Cool Down
200 easy swim
Total - 2000

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