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CUA Swims 2011
CREATED: 02/24/11 by ncrcoach REPLIES: 83
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
CUA Swims 2011
POSTED: 2/24/11 4:00 PM

This is just a heads up that this coming Monday, Feb. 28th will be our first group workout at Catholic Univ. from 6:30 - 8pm. Sorry to postpone it a week, but I had track coaching duties that kept me away. I will post the workouts next week.

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1061
RE: CUA Swims 2011
POSTED: 2/24/11 4:06 PM

Looking forward to it. I thought I missed it last night so I'm glad to hear I haven't actually skipped a swim yet.

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2011
POSTED: 2/27/11 9:01 PM

Glad we are starting back up. I haven't swam since September, so it won't be pretty.

younkink's ravatar younkink    JOINED: 7/6/09    POSTS: 24
RE: CUA Swims 2011
POSTED: 2/28/11 11:24 AM

i hope it doesn't storm too badly, i'm excited!!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 2/28/11 11:29 AM

I'll be posting the workout later this afternoon. Yeah, I've been slacking a bit in the water too.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 2/28/11 2:38 PM

Catholic University (CUA) will host DC Tri for Mon/Wed evening swim sessions. All levels are welcome. Pick a lane according to your speed and ability. Cost is $5/person.

For directions as to where the pool is, click on CUA Swims on the main page.

Tonight's workout

Group A
Warm up: 400 100 swim/kick/pull/swim
Drill set: 8 x 50 Odds drill, evens swim
Drill is bilateral breathing every 3-5

Main set 8 x 125 Free :30 secs. rest
Pull 1-4; Swim 5-8
200 Easy
8 x 75 rest :20-25 secs.
100 easy
10 x 25 bilateral breathing every 5
Kick set 300 choice, may use fins
Cool down 200
Total 3,400

Group B
Warm up 300 100 swim/kick/pull
Drill set 8 x 50 odds drill; evens swim
Drill is bilateral breathing every 3-5

Main set 6 x 125 rest :30 secs.
Pull 1-3; swim 4-6
100 easy
6 x 75 rest :20-25 secs.
100 easy
10 x 25s bilateral breath every 5
Kick set 200 choice
Cool down 200 easy
Total 2,700

Group C
Warm up 300 100 swim/kick/pull
Drill set 6 x 50 odds drill; evens swim
drill is bilateral breathing every 3-5

Main set 4 x 125 rest : 30
Pull 1-2; swim 3-4
100 easy
4 x 75 rest :20-25
100 easy
6 x 25 breathe every 5 strokes

Kick set 200 choice
Cool down 200 easy
Total 2,100

Group D
Warm up 300 100 swim/kick/pull
Drill set 6 x 50 odds drill; evens swim
Drill is bilateral breathing every 3

Main set 2 x 125 rest :30
100 easy
2 x 75 rest :20-25
100 easy
6 x 25 breathe every 5 strokes

Kick set 200 choice
Cool down 200 easy
Total 1,700

younkink's ravatar younkink    JOINED: 7/6/09    POSTS: 24
RE: CUA Swims 2011
POSTED: 2/28/11 2:41 PM

$5? what happened to $3?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 2/28/11 3:09 PM

Inflation? gas prices? yes, that is not a typing error. The ADs office wanted to generate more funds from the pool usage to include a youth swimming program weekends. They also aren't allowing outside groups to have clinics for their financial profit. Being someone with a degree in athletic admin. I can understand some of the changes.

younkink's ravatar younkink    JOINED: 7/6/09    POSTS: 24
RE: CUA Swims 2011
POSTED: 2/28/11 4:59 PM

That's sad, but understandable. Regardless, i'll be there - see you tonight!

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2011
POSTED: 2/28/11 6:35 PM

Got caught in a stupid meeting and wasn't able to leave on time.

On the money thing, any chance we could coordinate with the website people to make buying CUA swims possible through our online shop? That's a more formal money gathering system than what's in place, so it may not be worth the hassle to have anyone actually keep track of who paid online versus at the door, who has how many swims on their card, etc, but seems like it'd be useful.

It's also selfishly useful for me since I don't carry cash all the time.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/02/11 2:28 PM

Not sure if I'll have time to post a workout, but I will bring copies. Gotta leave for track practice soon.

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1750
RE: CUA Swims 2011
POSTED: 3/02/11 10:01 PM

Some fast people there. Apparently Karen Younkins now has a speedy equal in Jennifer of NTP.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/06/11 8:42 PM

Due to time constraints during the day, I'm going to try and post the next workout a day ahead of time.

Workout for 3.07.11

Group A - Lanes 5 and 6
Warmup 400 100 swim/kick/pull/swim
Drill set 8 x 50 25 drill/25 swim
Drill: stroke, hold your arm extended
for a 3 count (or 6 beat kick), then pull
Main set 6 x 100 DPS = distance per stroke
As you pull make sure you push your
all the way through to touch your thigh

6 x 100 15-20 sec. rest

Kick set 4 x 100 fins optional
Final set 8 x 50 odds fast; evens moderate
Cool down 200
Total 3,000

Group B - Lanes 3 and 4
Warm up 300 100 swim/kick/pull
Drill set 6 x 50 25 drill/25 swim
Drill: stroke, hold your arm for a 3 count
(or 6-beat kick), then pull

Main set 5 x 100 DPS= distance per stroke
as you pull make sure you push
through all the way and touch your
thigh

5 x 100 :15-20 secs. rest

Kick set 3 x 100 fins optional, but encouraged
Final set 6 x 50 odds fast; evens moderate
Cool down 200 choice
Total 2,400

Group C - Lanes 1 and 2
Warm up 200 100 swim/100 pull
Drill set 6 x 50 25 drill/25 swim
Drill: stroke, hold your arm extended
for a 3 count (or 6-beat kick), then
pull

Main set 4 x 100 DPS = distance per stroke
As you pull, make sure you push all
the way through to touch your thigh

4 x 100 15-20 secs. rest

Kick set 2 x 100 fins optional
Final set 4 x 50 odds fast; evens moderate
Cool down 200 easy
Total 1,900

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/07/11 2:24 PM

See everyone tonight! I'll bring copies. -Hugh

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/09/11 11:56 AM

If I get get a moment after we are done testing, I'll try to post the workout. Otherwise, I'll bring copies.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/09/11 2:32 PM

Workout for Ash Wednesday

Lane 12 (group A)
Warm up 300 swim half/kick half
Drill set 1 4 x 50 25 kick/25 swim; try kicking on back
while maintaining a streamline
Drill set 2 4 x 50 25 drill/25 swim
Drill is one arm free with other arm
extended. Alternate L & R

Main set 5 x 200 #1, 2 pull/breathe every 5 strokes
#3, 4 pull; breathe every 3 strokes
#5 descend; each 50 gets slower

Cool down 200 easy
Total 1,900

Lane 34 - Group B
Warm up 400 Swim half/kick half
Drill set 1 4 x 50 25 kick/25 swim; kick on back
Drill set 2 4 x 50 25 drill/25 swim; one arm freestyle

Main set 7 x 200 #1 pull; breathe every 5
#2, 3 pull; breathe every 3
#4, 5 Descend; each 50 gets slower
#6, 7 Build each 50

Cool down 200 EZ
Total 2,400

Lane 56 - Group C
Warm up 500 swim half/kick half
Drill set 1 6 x 50 25 kick/25 swim; kick on back
Drill set 2 6 x 50 25 drill/25 swim; one arm freestyle

Main set 10 x 200 #1, 2 pull; breathe every 5
#3, 4 pull; breathe every 3
#5-7 descending
#8-10 build each 50

Cool down 300 EZ
Total 3,400

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/13/11 10:36 PM

Workout for 3.14.11 - Mondays swim plan

Lanes 56
warm up 300 100 swim/kick/pull
Pull set 3 x 100
Kick set 4 x 50
Easy 100

Main set 3 x 100 on 2:15
3 x 100 on 2:10
3 x 100 on 2:05

Speed work 4 x 50 on 1:20-1:30
Cool down 100
Total 1,800

Lanes 34
warm up 400 200 swim/100 kick/100 pull
Pull set 2 x 200
Kick set 4 x 50
Swim EZ 100

Main set 3 x 100 on 2:00
3 x 100 on 1:55
3 x 100 on 1:50

Speed work 6 x 50s on 1:15
Cool down 100
Total 2,500

Lanes 1 & 2
Warm up 500 200 S/100K/200P
Pull set 3 x 200 breathe every 5
Kick set 6 x 50 :15-20 rest
EZ 100

Main set: 4 x 100 on 1:45
4 x 100 on 1:40
4 x 100 on 1:35
Speed set 8 x 50 on 1:00-1:10
Cool down 200 choice
Total 3,300

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/14/11 6:29 AM

Workout for today is corrected. Literally, I feel asleep at the computer typing the original workout. See everyone tonight. Wednesday's workout will be posted Tuesday evening.

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1750
RE: CUA Swims 2011
POSTED: 3/14/11 9:26 AM

Hugh: When you fell asleep, your finger must have been on the zero. I got up to 100,000 yards, then had to stop after bonking.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/15/11 2:43 PM

Just a heads up that I won't be there tomorrow evening due to the tri board meeting. I have already left a copy of the workouts in the blue folder and sign in book at the lifeguard table. First person there, please set it up. We can wait until next week to pay up.

Thanks - Hugh

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