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Arlington (W&L) Morning Swims
CREATED: 11/28/09 by rdejonck REPLIES: 13
rdejonck's ravatar rdejonck    JOINED: 2/28/09    POSTS: 84
Arlington (W&L) Morning Swims
POSTED: 11/28/09 2:16 PM

So, Eastern Market has their regular swim group, the Wilson Pool has it's fans. I think it's high time to revive the W&L Morning swims. Plus, I've been told that the EM swimmers are nothing. The club's NOVA contingent could easily crush them.

My plan is to swim each Mon 6:30 - 7:30 and Wed/Fri 6:00 - 7:30. I'll bring a workout with me, and if there is interest I can post them here.* I'd welcome any company. Just increase/decrease the intervals to suit you. I'll probably be in one of the lanes close to the bulk head. DC Tri water bottle at the end of the lane, silver goggles. If you have questions, I'll do my best to answer them. If I don't know, I'll try pointing you to someone who does.

I'm starting Monday (12/30) with a test set:
Warm up:
500 free
200 kick
100 free
200 pull
5x100 Drill down, swim back w/10s rest

Main Set:
10x100yd max effort w/ 10s rest

Cool Down:
200yds easy

The purpose of this workout is to establish a basis to gauge progress against. Time how long it takes to complete the entire main set (10x100yd). Subtract 90s (for the rest intervals). Record the time and compare it to the next time this workout comes up to asses improvement (hopefully).

So, please come out. If we hit critical mass, maybe make Fridays breakfast club Friday :-P Either way, I'll be there.

*NOTE: I am not a swim coach and have no experience planning workouts. I'm kind of winging it with the help of the web site http://www.swimplan.com and Joel Friel's books.

slashykk    JOINED: 5/31/09    POSTS: 38
RE: Arlington (W&L) Morning Swims
POSTED: 11/29/09 1:13 PM

Hey-

I'm interested, but I will probably be out a little earlier, more like 0530. And I wont be there tomorrow, but I will be there Wednesday. I usually have some sort of tri-related swim cap.

I would also appreciate you posting your workouts...I have NO/NO swimming experience prior to tri training, so any help I can get for pool workouts is great.

I like the idea of breakfast on Fridays!


-Katie

philotri's ravatar philotri    JOINED: 2/28/09    POSTS: 253
RE: Arlington (W&L) Morning Swims
POSTED: 11/29/09 9:13 PM

No guarantees but I do need to start swimming and putting on my calendar that I'm meeting someone might get me to actually go. I'll be the one who looks like they haven't been in water since September.

courtr26's ravatar courtr26    JOINED: 2/28/09    POSTS: 116
RE: Arlington (W&L) Morning Swims
POSTED: 11/29/09 10:36 PM

I'll be up for some of the W/L early morning swims. Right now I'm enjoying my recovery since IM AZ was just last Sunday but will get in the pool soon. Great idea!

Courtney

rdejonck's ravatar rdejonck    JOINED: 2/28/09    POSTS: 84
RE: Arlington (W&L) Morning Swims
POSTED: 11/30/09 9:08 AM

Somehow, I made it to the pool this morning and finished the workout. Not too crowded. Split the lane with one other person the whole time.

Courtney - I saw your IMAZ time, awesome job! Not sure I can keep up, but do come out. Enjoy the rest and recovery.

Keeping myself motivated with accountability to others is exactly why I posted. So, that may have been a little selfish. No worries about not swimming since Sept. I only swam once in November... 2.4mi UFC style on the 7th...

Katie - I can post my workouts or just e-mail them, which ever is best. The general pattern will be Mondays are "easy" recovery days, Wednesdays are longer drill/endurance days, and Fridays are Quality (short/fast intervals).

ryan

berlz13's ravatar berlz13    JOINED: 2/28/09    POSTS: 38
RE: Arlington (W&L) Morning Swims
POSTED: 11/30/09 9:39 AM

What's up with the trash talking of EMP?!? We have had a consistant contingent there for over 3 years! :)

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1655
RE: Arlington (W&L) Morning Swims
POSTED: 11/30/09 9:50 AM

Thanks, Ryan, for setting this up. I hope to swim at W-L some days, EM some other days. Perhaps a peace treaty can be brokered between the warring camps. :)

Speaking of which, what was that idea from a while back about a swim meet between EM and W-L? Something to keep in mind in case the W-L swims gain momentum. Hmmm.

nomisdc's ravatar nomisdc    JOINED: 2/28/09    POSTS: 611
RE: Arlington (W&L) Morning Swims
POSTED: 11/30/09 2:04 PM

Thanks Ryan,
Couldn't crush anyone right now, but I hope to join you on Wed and Fri this week, and at least Fridays consistently. I'll be wearing my DC Tri cap since that's the only one I can find. Breakfast Club quotes welcome.

rdejonck's ravatar rdejonck    JOINED: 2/28/09    POSTS: 84
RE: Arlington (W&L) Morning Swims
POSTED: 12/01/09 10:07 AM

Okay, my workouts for Wed and Fri... These may be a little long. I expect them to take me 90min. Modify as you see fit.

Wed -
Warm up
500 free
150 kick
12x50, rest 10s
Odds: 6 strokes left arm, 6 strokes right, 6 full strokes
Evens: streamline kick
150 pull
Main Set
4x100 @ 1:45
100 easy
3x200 @ 3:20
100 easy
2x300 @ 4:45
100 easy
1x400 @ 6:15
100 easy
Cool Down
200 easy
Total: 4000yds

Fri (Quality) -
Warm up
500 free
12x50, rest 15s (odds breath left, evens breath right)
4x100 (drill, kick, DPS (Distance Per Stroke), swim)
Main Set
10x100
Start at a 2:00 interval
subtract 5s from the interval for each hundred
Once you miss an interval, do 100 easy
and continue doing the remaining 100s at the
made interval
200 easy
3x200 @ 2 x last interval, descend by 200
200 easy
200 kick
200 pull
Cool Down
300 easy
Total: 4200yds

rdejonck's ravatar rdejonck    JOINED: 2/28/09    POSTS: 84
RE: Arlington (W&L) Morning Swims
POSTED: 12/02/09 5:54 AM

It's almost 6 and I'm just getting home from work (yes, from yesterday). Not going to make it to the pool this morning.

philotri's ravatar philotri    JOINED: 2/28/09    POSTS: 253
RE: Arlington (W&L) Morning Swims
POSTED: 12/02/09 6:02 AM

Ryan - I hope you get to sleep now and don't have to be back at work early this morning.

I'm still figuring out the timing to get their early. I woke up at 5:15 on Monday and with taking care of the cats and walking the dog, at 6:15 I still hadn't packed my swim stuff so gave up. I can't do this Friday but will try again on Monday. I just got a new swim toy so I now have to swim to justify it.

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1655
RE: Arlington (W&L) Morning Swims
POSTED: 12/02/09 8:06 AM

Nice swim this morn. Odd to see divers going into the water next to the swimmers. Sweet new facility. Pool opens at 5:30.

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1655
RE: Arlington (W&L) Morning Swims
POSTED: 12/02/09 8:06 AM

Nice swim this morn. Odd to see divers going into the water next to the swimmers. Sweet new facility. Pool opens at 5:30.

rdejonck's ravatar rdejonck    JOINED: 2/28/09    POSTS: 84
RE: Arlington (W&L) Morning Swims
POSTED: 12/04/09 11:37 AM

Another good swim. Didn't recognize anyone, but based on water bottles/swim caps there were some obvious triathletes there. Had a lane all to myself for a bit and then split it with one other person.

Ryan

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