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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
RE: CUA Swims 2014
POSTED: 3/26/14 2:33 PM

Tonight's workout

Let me know if you have any questions.
Thanks!
Amanda

Group 1 – Craig Alexander
Warm up
200 swim/100 pull x2
Main Set
4x300s descend
4x200s descend
4x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3600

Group 2 – Chris McCormack
Warm up
200 swim/100 pull x2
Main Set
3x300s descend
3x200s descend
3x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3000

Group 3 - Timothy O'Donnell
Warm up
200 swim/10 0pull x2
Main Set
2x300s descend
2x200s descend
2x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 2400

Group 4 – Chris Lieto
Warm up
200 swim/100 pull
Main Set
2x300s descend
2x200s descend
2x100s descend
100 drill/50 kick x2
Cool Down
200 Swim
Total 2000

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 3/31/14 1:28 PM

Hi,

Hope you all had a great rainy weekend!

Here is tonight's workout.
See you there at 6:30
Amanda

Group 1 - Have You Ever Seen The Rain?
Warm-up
300 swim-200 pull-100 drill
Main Set
2x400s build
3x300s descend 1-3
4x200s hold hard pace
5x100s, 1,3,5 FAST, 2,4
Cool Down
6x50s distance per stroke
Total - 3900


Group 2 - Singin’ in the Rain
Warmup
300 swim-200 pull-100 drill
Main Set
3x300s descend 1-3
4x200s hold hard pace
5x100s, 1,3,5 FAST, 2,4 easy
Cool Down
6x50s distance per stroke
Total - 3100


Group 3 - Here Comes The Rain Again
Warmup
300 swim-200 pull-100 drill-50
Main Set
4x200s strong pace
5x100s, 1,3,5 FAST, 2,4 easy
Cool Down
6x50s distance per stroke
Total - 2200

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/02/14 1:48 PM

Hi,

Paul is changing it up just a bit tonight.

"I think it is fun of course. Mixing in backstroke and some sprint free. The back is different but a lot of our work has been about long axis so this could help with body awareness to apply to free as well."

See you tonight!
Amanda

Group 1 - Green
Warm-Up
300 swim- 200 pull- 100 drill
Main set
Twice thru:
400 swim-100 back
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy
Total - 3700


Group 2 - Blue
Warm-up
300 swim- 200 pull- 100 drill
Main set
400 swim-100 back
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST

300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy
Total – 3200


Group 3 - Red
Warm-up
300 swim- 200 pull- 100 drill
Main set
Twice thru:
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy
Total – 2700


Group 4 - Yellow
Warm-up
300 swim- 200 pull- 100 drill

Main set
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy

Total – 1800

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/07/14 2:34 PM

It's raining. Come swim!

See you tonight!
Amanda

Group 1 – Dogwood
Warm up
300 swim-200 pull-100 kick
Main set
2 times thru
600-descend by 200
500-descend by 100
400-as fast as you can hold
Cool down
6x50s distance per stroke
Total - 3900

Group 2 – Cherry
Warm up
300 swim-200 pull-100 kick
Main set
2 times thru
500-descend by 175
400-descend by 100
300-as fast as you can hold
Cool down
6x50s distance per stroke
Total – 3300


Group 3 – Hydrangea
Warm up
300 swim-200 pull-100 kick
Main set
2 times thru
400-descend by 200
300-descend by 100
200-as fast as you can hold
Cool down
6x50s distance per stroke
Total – 2700


Group 4 – Magnolia
Warm up
300 swim-200 pull-100 kick
Main set
400-descend by 200
300-descend by 100
200-as fast as you can hold
Cool down
6x50s distance per stroke
Total – 1800

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/09/14 11:56 AM

Hi,

Here are some workout ideas for tonight.

Someone recently asked me a few questions about CUA swims so I want to remind everyone of a few benefits to swimming at CUA for only $5.
- About half the swimmers do the workouts posted, the other half do their own thing. We have all 6 lanes to ourselves - only DC Tri members.
- You don't need to be at CUA by 6:30, you can come wherever fits your schedule and swim between 6:30-8.
- Paul, the CUA men's and women's swim coach, is available for questions to help you with your swimming. He has been doing some research on open water swimming and triathlete swimmers - and adjusting the workouts as such. He is a fantastic resource!
- You don't need to worry about how much or little you currently swim. Our goal is to have no judgement swimming practice and therefore there is nothing to be intimidated about at CUA.

Hope you can make it!!
Amanda

Group 1 - Allegra
15 minute swim
400 swim build
8x50s odds swim, even kick
300 swim build
6x50s o-swim, e-kick
200 swim build
4x50s o-swim, e-kick
300 pull
300 swim

Group 2 - Claritin
15 minute swim
400 swim build
8x50s odds swim, even kick
300 swim build
6x50s o-swim, e-kick
300 pull
300 swim

Group 3 - Zyrtec
15 minute swim
300 swim build
6x50s o-swim, e-kick
200 swim build
4x50s o-swim, e-kick
300 pull
300 swim

trisha's ravatar trisha    JOINED: 2/28/09    POSTS: 133
RE: CUA Swims 2014
POSTED: 4/10/14 2:10 PM

Great getting back in the pool with you guys this week - thanks for the workout and swim tips!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/14/14 2:04 PM

Hi,

Here are some workouts for tonight. Don't forget, you don't have to be at CUA right at 6:30. Also, you don't have to do the workouts! You can just come and swim your own thing.

Paul will be there to help if you have any questions or need some help with your swimming. Please let me know if you have any questions!

See you tonight,
Amanda


Group 1 – Game of Thrones
Warm up
200 swim/100 pull x2
Main Set
4x300s descend
4x200s descend
4x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3600


Group 2 – Boardwalk Empire
Warm up
200 swim/100 pull x2
Main Set
3x300s descend
3x200s descend
3x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3000


Group 3 – Veep
Warm up – Partial Lunar Eclipse
200 swim/100 pull x2
Main Set
2x300s descend
2x200s descend
2x100s descend
100 drill/50 kick x2
Cool Down
200 Swim
Total 2300


Group 4 – Curb Your Enthusiasm
Warm up
200 swim/100 pull
Main Set
2x200s descend
2x100s descend
2x50s descend
100 drill/50 kick x2
Cool Down
200 Swim
Total 1500

jennism's ravatar jennism    JOINED: 1/22/12    POSTS: 55
RE: CUA Swims 2014
POSTED: 4/14/14 2:48 PM

Amanda, will the CUA swim be going on this Wednesday, April 16? I know that DC pools will all be closed for Emancipation Day.

Thanks!
-Meaghan

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/14/14 2:53 PM

Hello,

I just confirmed with Paul that we will be open on Wednesday.

Also, we will be open next week Monday (the day after Easter). CUA will be closed but Paul will open the pool for us.

Thanks!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/16/14 2:24 PM

Hello,

Here is a little different workout for this evening. Let me know if there are any questions.

See you tonight!
Amanda

15 min swim
5 min kick
Ladder set e=easy, f=fast
25e/25f-50e/50f-75e/75f-100e/100f-75e/75f-50e/50f-25e/25f
400 pull
300 kick
200 swim
100 back
6x50s fast
6x50s easy

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/21/14 1:55 PM

Hi,

I am looking forward to working off some Easter candy!

As reminder, these swims are open to anyone. Anyone who wants to swim.
You don't need to be able to do the workout(s) below - these are just suggestions. And if you would like, Paul will be there to help coach you on your swim - all for only $5!

Hope to see yo tonight,
Amanda

Group 1 – Cadbury Eggs
Warm up
300 swim-200 pull-300 swim
Main set
5x200s odds build, evens easy
5x100s 1,3 build 2,4 easy 5 ALL OUT
5x200s same as above
Cool down
300 easy
Total – 3600


Group 2 – Jelly Beans
Warm up
300 swim-200 pull-200 swim
Main set
4x200s odds build, evens easy
5x100s 1,3 build 2,4 easy 5 ALL OUT
4x200s same as above
Cool down
200 easy
Total – 3000


Group 3 – Reese’s Peanut Butter Egg
Warm up
200 swim-200 pull-200 swim
Main set
3x200s odds build, evens easy
5x100s 1,3 build 2,4 easy 5 ALL OUT
3x200s same as above
Cool down
200 easy
Total – 2500


Group 4 – Peep’s
Warm up
200 swim-200 pull-100 swim
Main set
2x200s odd build, even easy
5x100s 1,3 build 2,4 easy 5 ALL OUT
2x200s same as above
Cool down
200 easy
Total - 2000

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/23/14 2:43 PM

Hello,

We had a fantastic turnout and swim on Monday!!

Hope to see you all again tonight!
Amanda


Group 1 – Boston
Warm up
300 swim-200 pull-100 kick
Main Set
3x300s descend 1-3
4x200s odds build, evens focus on technique
5x100s 40 sec rest, 30 sec rest, 20 sec rest, 10 sec rest
10x50s odds FAST evens easy
Cool Down
300 easy
Total – 3600

Group 2 – Chicago
Warm up
300 swim-200 pull-100 kick
Main Set
2x300s descend 1-2
3x200s odds build, evens focus on technique
5x100s 40 sec rest, 30 sec rest, 20 sec rest, 10 sec rest
8x50s odds FAST evens easy
Cool Down
300 easy
Total – 3000

Group 3 – New York City
Warm up
300 swim-200 pull-100 kick
Main Set
2x300s descend 1-2
3x200s odds build, evens focus on technique
3x100s 30 sec rest, 20 sec rest
4x50s odds FAST evens easy
Cool Down
200 easy
Total – 2500

Group 4 – Marine Corps
Warm up
200 swim-100 pull-100 kick
Main Set
2x200s descend 1-2
2x200s odds build, evens focus on technique
3x100s 30 sec rest, 20 sec rest
4x50s odds FAST evens easy
Cool Down
200 easy
Total - 1900

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/28/14 12:03 PM

Hello,

Here are some workouts for tonight.

A few reminders:
- You don't have to do the workouts below to swim at CUA. About half the swimmers do the workouts posted, the other half do their own thing. We have all 6 lanes to ourselves.
- You don't need to be at CUA by 6:30, you can come and swim between 6:30-8 pm.
- Paul is available for questions to help you with your swimming.
- Please bring $5 cash and put it in the sign-in notebook when you arrive.

Please email me if you have any questions!
Thanks
Amanda


Group 1 - Birch
10 minute swim
Main set
500 swim (strong, great technique)
5x100s odds build, evens smooth
400 swim (strong, great technique)
4x100s pull
300 swim (strong, great technique)
3x100s descend 1-3
200 swim (strong, great technique)
2x100 kick
100 swim (strong, great technique)
2x50s All Out
5 minute swim

Group 2 - Ash
10 minute swim
Main set
5x100s odds build, evens smooth
400 swim (strong, great technique)
4x100s pull
300 swim (strong, great technique)
3x100s descend 1-3
200 swim (strong, great technique)
2x100 kick
5 minute swim

Group 3 - Cottonwood
10 minute swim
Main set
400 swim (strong, great technique)
4x100s pull
300 swim (strong, great technique)
3x100s descend 1-3
5 minute swim

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 4/30/14 1:37 PM

Hello,

It's raining so come swim!!

Also, there was a request for some drills. If you are not sure what drills to do, ask Paul! He wrote the workout with specified opportunities for drills, but not specific drills. Not everyone likes or needs same thing. He said he will work with any individuals that want some tips.

See you tonight,
Amanda

Group 1 – Rain Coats
300swim-200pull-100kick
3x400s 1-swim 2-pull 3-swim
3x300s 1-swim 2-pull 3-swim
3x200s 1-drill 2-kick 3-swim
3x100s 1-kick 2-drill 3-kick
3 minute swim


Group 2 – Umbrellas
300swim-200pull-100kick
2x400s 1-swim 2-pull
2x300s 1-swim 2-pull
3x200s 1-drill 2-kick 3-swim
3x100s 1-kick 2-drill 3-kick
3 minute swim

Group 3 – Rain boots
300swim-200pull-100kick
3x300s 1-swim 2-pull 3-swim
3x200s 1-drill 2-kick 3-swim
3x100s 1-kick 2-drill 3-kick
3 minute swim

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 5/05/14 11:39 AM

Happy "Very High Observed" pollen count Monday!

Hopefully you are all doing better than me with these pollen counts! But don't feel too bad for me, I will be missing the next few swims because I am going to...

Swims will continue and a few other regulars will post workouts and collect your $5.

See you tonight!
Amanda


Group 1 – “California Dreamin”
Warm Up
300 swim 200 pull 100 kick

Main Set
600 swim strong pace
2x300s pull
3x200s 1 swim 2 drill 3 swim
4x150s build by 50
6x100s descend 1-3, 4-6 (3 and 6 fast)

Cool Down
300 swim easy

Total – 3900

Group 2 - “Big Sur”
Warm up
300 swim 200 pull 100 kick

Main Set
2x300s pull
3x200s 1 swim 2 drill 3 swim
4x150s build by 50
6x100s descend 1-3, 4-6 (3 and 6 fast)

Cool down
300 swim easy

Total – 3300


Group 3 – “I Left My Heart In San Francisco”
Warm up
300 swim 200 pull 100 kick

Main Set
3x200s 1 swim 2 drill 3 swim
4x150s build by 50
6x100s descend 1-3, 4-6 (3 and 6 fast)

Cool down
300 swim easy
Total – 2700


Group 4 - "Californication"
Warm up
200 swim 50 pull 50 kick

Main Set
3x200s 1 swim 2 drill 3 swim
2x150s build by 50
6x100s descend 1-3, 4-6 (3 and 6 fast)

Cool down
200 swim easy
Total - 2000

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 5/19/14 2:45 PM

Hi,

I am ready to be back at the pool. Hope to see you there.

Amanda


Group 1
Warm up
300swim-200pull-100kick

5 Sets
250 build
150 hold strong pace
75 FAST
25 easy

Cool down
300 easy

Group 2
Warm up
300swim-200pull-100kick

4 Sets
250 build
150 hold strong pace
75 FAST
25 easy

Cool down
300 easy

Group 3
Warm up
300swim-200pull-100kick

3 Sets
250 build
150 hold strong pace
75 FAST
25 easy

Cool down
300 easy

Group 4
Warm up
300swim-200pull-100kick

2 Sets
250 build
150 hold strong pace
75 FAST
25 easy

Cool down
300 easy

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 5/21/14 3:08 PM

Hi,

Tonight's workout.

Thanks
Amanda

Group 1

300swim-200pull-100kick

Main Set
4x300s descend 1-4
4x200s descend 1-3, 4 all out
4x100s descend 1-2, 3-4 all out

300 easy


Group 2

300swim-200pull-100kick

Main Set
3x300s descend 1-3
3x200s descend 1-2, 3 all out
3x100s descend 1-2, 3 all out

300 easy

Group 3

300swim-200pull-100kick

Main Set
2x300s descend 1-2
3x200s descend 1-2, 3 all out
3x100s descend 1-2, 3 all out

300 easy

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 5/28/14 3:12 PM

Hi,

It's been a week since I last posted and there is a 60% chance of rain tonight. So, let's swim!

There will be workouts. Promise. Paul is working on them now. If I get them soon, I will post. If not, it will be a fun surprise for us all.

See you tonight
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: CUA Swims 2014
POSTED: 6/02/14 4:09 PM

Hello,

First of all, a HUGE congratulations to all the NTPers who completed at black bear yesterday!! I saw many of you who have been coming to CUA do awesome on the swim and become triathletes. Congrats!

And with that, here is tonight's workout!

Group 1
300swim-200pull-100kick
400swim
2x200 pull breathe 3 or 5
400swim
4x100s descend 1-4
400 swim
8x50s o-fast e-easy
400 swim
300 easy

Group 2
300swim-200pull-100kick
300swim
2x200 pull breathe 3 or 5
300swim
3x100s descend 1-3
300 swim
6x50s o-fast e-easy
300 swim
300 easy

Group 3
300swim-200pull-100kick
200swim
2x200 pull breathe 3 or 5
200swim
3x100s descend 1-4
200 swim
4x50s o-fast e-easy
200 swim
300 easy

trisha's ravatar trisha    JOINED: 2/28/09    POSTS: 133
RE: CUA Swims 2014
POSTED: 6/04/14 3:40 PM

Hi everyone, I don't yet have the workout for CUA tonight, but we'll have copies on deck. See you in the pool!
Trisha

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