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CUA Swims 2014
CREATED: 02/10/14 by chad0022 REPLIES: 56
chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 6/09/14 3:33 PM

Hello,

Here is a workout for tonight. Please remember, you don't need to do these workouts, they are just a suggestion.
Paul will be there for help with your swim stroke or tips to make you faster. This is the perfect time to start planning your swim goals for those fall races :-)

See you tonight
Amanda

Group 1
300swim-200pull-100kick
800swim
8x50s odds swim, even pull
600 swim
6x50s odds swim, even kick
400 swim
4x50s odds swim, even backstroke
200 swim
2x50s FAST
300 easy

Group 2
300swim-200pull-100kick
600 swim
6x50s odds swim, even kick
500 swim
5x50s odds swim, even pull
400 swim
4x50s odds swim, even backstroke
200 swim
2x50s FAST
300 easy

Group 3
300swim-200pull-100kick
600 swim
6x50s odds swim, even kick
400 swim
4x50s odds swim, even backstroke
200 swim
2x50s FAST
300 easy

jennism's ravatar jennism    JOINED: 1/22/12    POSTS: 53
RE: CUA Swims 2014
POSTED: 6/11/14 8:46 AM

Question for you, Amanda --

Are the CUA swims on even if there is thunder? The DC indoor pools close when there is thunder, so given the forecast for tonight I was hoping to head over to CUA to get my swim workout in (if the pool will indeed be open during a storm).

Thanks!

-Meaghan

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 6/11/14 1:46 PM

Hello,

I just confirmed with Paul, we do swim in thunder.

Also, here is a workout idea for tonight.
Thanks,
Amanda


15 min swim

4x200s HOLD PACE: 30 sec rest, 20 sec rest, 10 sec rest
200kick
4x100s HOLD PACE: 30 sec rest, 20 sec rest, 10 sec rest
100 kick

10 min swim, how much distance can you get?
5 min pull, how much distance can you get?
5 min kick, how much distance can you get?

300 easy

hlaberteaux    JOINED: 1/11/14    POSTS: 4
RE: CUA Swims 2014
POSTED: 6/18/14 3:46 PM

The humidiheat is upon us. Escape the swamp in the refreshing CUA pool tonight!

Group 1
300swim-200pull-100kick
5 Sets
250 build
150 hold strong pace
75 FAST
25 easy
300 easy

Group 2
300swim-200pull-100kick
4 Sets
250 build
150 hold strong pace
75 FAST
25 easy
300 easy

Group 3
300swim-200pull-100kick
3 Sets
250 build
150 hold strong pace
75 FAST
25 easy
300 easy

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 6/23/14 3:45 PM

Hello,

Swimming tonight! It's a great chance to get come swim tips for only $5 from the head CUA men's and women's coach.

Check us out!

A workout suggestion for tonight

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: 326
RE: CUA Swims 2014
POSTED: 6/25/14 10:32 AM

This swim workout suggestion from Paul is my fault. I asked for a butt kicking workout as I felt I haven't had my butt kicked in awhile.

Hope I have some company for the fun tonight!
Amanda

PS. If you want to join the swim and not do the below workout, that is 100% fine. These posted workouts are just suggestions. About half the people who come to CUA just swim their own workouts. All are welcome!


200 swim-200 pull-100 kick

1000 swim (check time at 800)
800 swim (check time at 600): 800 time to be faster than split above
600 swim (check time at 400): 600 time to be faster than split above
400 swim (check time at 200): 400 time to be faster than split above
200 swim all out, must beat split above

300 easy


*For lower group modifications, start set at 800 or 600 and proceed as listed*

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 6/30/14 3:39 PM

Hi,

We are still swimming. Come on by!


Group 1
300swim-200pull-100kick

500 build
5x100s descend 1-5
400 build
4x100s descend 1-4
300 fast
3x100s odds pull-evens kick
200 fast
2x100s non free
100 fast
100 easy

2 min warm down

Group 2
300swim-200pull-100kick

400 build
4x100s descend 1-4
300 fast
3x100s odds pull-evens kick
200 fast
2x100s non free
100 fast
100 easy

2 min warm down

Group 3
300swim-200pull-100kick

300 fast
3x100s odds pull-evens kick
200 fast
2x100s non free
100 fast
100 easy

5 min warm down

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 7/01/14 2:19 PM

Hello

We will NOT be having a CUA swim on Wednesday, July 2.

Have a great, long, Independence weekend!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 7/02/14 3:24 PM

Just a reminder, there will be NO swim at CUA tonight!

See you Monday, July 7th!!
Amanda

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 7/07/14 12:08 PM

Hello,

Hope everyone had a great weekend and we are back at CUA tonight!! Paul is out of town this week so if you are looking for some coaching, please send me a message and we can work something out. Otherwise we will get started at 6:30, or whenever you arrive, and do the below workout - or whatever you would like!

See you tonight,
Amanda

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

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

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

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 7/09/14 11:30 AM

Hello,

Hope you can make it out to CUA tonight!

Amanda

Group 1 – Thunder
300 swim-200 pull-100 kick
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 – Lightening
300 swim-200 pull-100 kick
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
300 swim-200 pull-100 kick
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: 326
RE: CUA Swims 2014
POSTED: 7/14/14 9:27 AM

Hi All,

Bad news. CUA pool is broken so there is NO SWIM tonight. SORRY!

Paul is hoping it is a simple fix, but not sure. Will keep you all updated about Wednesday.

And congrats to all the swimmers who were out in Chester for the Maryland Swim for Life. It was great to see so many CUA swimmers out there doing awesome.

Hopefully see you Wednesday!
Amanda

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1713
RE: CUA Swims 2014
POSTED: 7/14/14 11:18 AM

Btw, the Brookland area near the CU pool looks to be the next up-and-coming area of DC. Was speaking to Chuck of the Bike Rack, and there's opening a new shop & coffee bar there near where that gourmet pizza place opened up over the winter.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1044
RE: CUA Swims 2014
POSTED: 7/16/14 10:38 AM

Amanda - any word on whether the pool is open tonight? If not, then I'll get my swim in elsewhere.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 7/16/14 10:52 AM

Hugh - are you coming? We are so going to swim like it's 2009!

I did hear from Paul and we are BACK ON for tonight!

Based on this workout, I think he missed us.

See you tonight!
Amanda


Group 1
300 swim-200 pull-100 kick

100 fast, 200 pull, 300 build
100 build, 200 fast, 300 pull
100 pull, 200 build, 300 fast

4x150s Odds build by 50; Evens hold pace of second 50

4x100s pull: distance per stroke

4x50s kick

200 easy swim


Group 2
300 swim-200 pull-100 kick

100 fast, 200 pull, 300 build
100 build, 200 fast, 300 pull
100 pull, 200 build, 300 fast

2x150s - Odds build by 50; Evens hold pace of second 50

200 pull: distance per stroke

200 easy swim

Group 3
300 swim-200 pull-100 kick

100 fast, 150 pull, 200 build
100 build, 150 fast, 200 pull
100 pull, 150 build, 200 fast

2x150 - Odd build by 50; Even hold pace of second 50

200 pull: distance per stroke

200 easy swim

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 7/21/14 1:15 PM

Hi all,

A few last minute changes.

1. Paul is out for tonight. SORRY!
But I will be there, along with a lifeguard. And hopefully some of you to swim :-)
2. There will be NO CUA swims Wednesday or Monday (7/23 and 7/28).
3. We can swim on Wednesday, 7/30, but there will be NO locker room. As Paul put it "Changing can be done in the hall bathroom or creatively on deck ;)"

So sorry for all the changes this month and thanks for your understanding. We will back to normal in August.

As always, please email me with any questions, comments or concerns.
Thanks!
Amanda

Group 1
Warm up: 300 swim, 200 pull, 100 kick
Drill set:
8 x 50s #1 & 8 count your strokes for a 50, # 2-7 25 drill/25 swim
Pull: 300 straight
Main set
2 x 200
2 x 100
4 x 50
8 x 25 go faster as you go up the ladder
4 x 50
2 x 100
2 x 200
Kick: 2 x 100 alternate kicking (on back/stomach)
Cool down: 200 easy

Group 2
Warm up: 150 swim, 150 pull, 100 kick
Drill set 6 x 50 # 1 & 6 count your strokes for a 50
# 2-5 25 drill/25 swim
Pull: 200 straight
Main set:
1 x 200
2 x 100
4 x 50
8 x 25 go faster as you go up the ladder
4 x 50
2 x 100
1 x 200
Kick set: 2 x 100 alternate kicking (on back/stomach)
Cool down: 200 easy

Group 3
Warm up: 150 swim, 100 pull, 50 kick
Drill sets
6 x 50 # 1 & 6 count your strokes for a 50
# 2-5 25 drill/25 swim
Pull set: 200 straight
Main set:
1 x 200
1 x 100
2 x 50
4 x 25 decrease rest as you go up the ladder
2 x 50
1 x 100
1 x 200
Kick set: 100 alternate every 25 on back/stomach
Cool down: 200

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
RE: CUA Swims 2014
POSTED: 7/23/14 12:23 PM

Hi

First of all, best of luck to the those participating at Lake Placid this weekend!

Second, please remember there is NO CUA swim tonight (7/23)!! Please do not go to the CUA pool tonight.

Third, please do not go to CUA on Monday (7/28) either.

Finally, start practicing your creative deck changing so you can swim next week Wednesday (7/30) :::^b::

Thanks all!
Amanda

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