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CUA Swims 2011
CREATED: 02/24/11 by ncrcoach REPLIES: 83
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/15/11 11:54 PM

Big East Group
Warm up 500 200 swim/100 kick/100 pull/100 swim
Drill set 3 x 150 kick/drill/swim by 25s in that order

Main set 3 x 300 even paced
4 x 150 pull; may use paddles
4 x 100 by 25s; breath every 3/5/3/5

Kick set 4 x 100 75 moderate/25 fast
Cool down 250 EZ
Total 3,500

Big 12 Group
Warm up 400 200 swim/100 kick/100 pull
Drill set 2 x 150 kick/drill/swim by 25s in that order

Main set 2 x 300 even paced
3 x 150 pull; may use paddles
3 x 100 by 25s, breathe every 3/5/3/5

Kick set 3 x 100 75 moderate/25 fast
Cool down 250 easy
Total 2,600

ACC Group
Warm up 300 100 swim/kick/pull
Drill set 8 x 50 odds - 25 drill/25 swim
evens - 25 kick/25 swim
Drill is catch up drill; always keep one
arm extended

Main set 2 x 200 even paced
2 x 100 pull
6 x 50 work on bilateral breathing every 3

Kick set 2 x 100 75 moderate/25 fast
Cool down 100
Total 1,900

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 303
RE: CUA Swims 2011
POSTED: 3/16/11 10:01 AM

No Big 10 group? So wrong Hugh!

GO OHIO STATE!

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/16/11 10:13 AM

Jim Tressell and OSU Football: Ruining amateur sports
Gene Smith: Destroying the integrity of the bracket.


It's only a matter of time before we find out that Sullinger feeds on children.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/16/11 11:22 AM

Well, first of all, there is a problem when a conference titled the Big Ten consists of 11 teams.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 303
RE: CUA Swims 2011
POSTED: 3/16/11 11:29 AM

Make that 12 starting next year!

Legends and Leaders. Dumb. Don't get me started on how dumb this is...

And sorry to hijack the swimming thread!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/20/11 10:25 PM

I've already planned the workouts for the next two weeks. I've made copies and will keep them at the pool I'm posting Monday's workout, but after that - who knows.

3.21.11

Big LEast Group (renamed after Pitt lost)

Warm up 400 150 swim/150 pull/100 kick
Drill set 8 x 50 #1 and 8 count your strokes for 50m
#2 - 7 25 drill/25 swim
Drill is rollover/corkscrew

Pull set 400 straight; may use paddles
Main set 2 x 200
2 x 100
4 x 50
4 x 25
4 x 50
2 x 100
2 x 200

Kick set 3 x 100 IM order
Cool down 200 EZ
Total 3,400

SEC Group
Warm up 300 100 swim/pull/kick
Drill set 6 x 50 #1 and 6 count your strokes for 50m
# 2-5 25 drill/25 swim
Drill is rollover/corkscrew

Pull set 300 straight; may use paddles
Main set 1 x 200
2 x 100
4 x 50
4 x 25
4 x 50
2 x 100
1 x 200
Kick set 2 x 100
Cool down 200
Total 2,600

CAA Group (named after VCU won)
Warm up 300 150 swim/100 pull/50 kick
Drill set 6 x 50 25 drill/25 swim
#1-2 catch up drill
#3-4 one arm stroke drill
#5-6 thigh slap drill; slap your thigh
as you push all the way thru your
stroke

Pull set 200 straight w/ pull buoy
Main set 1 x 200
1 x 100
2 x 50
4 x 25
2 x 50
1 x 100
1 x 200
Kick set 200 alternate every 25 on back/stomach
Cool down 100 easy
Total 2,000

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/20/11 11:56 PM

I would like to add Notre Dame to the Big LEast group. Man, what a shallacking (and from an ACC school).

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1655
RE: CUA Swims 2011
POSTED: 3/21/11 9:54 AM

In the March Madness spirit of things, add these three drills?

1. Avoid totally unnecessary fouls in the final five seconds of a game when your team is ahead.

For a full five seconds, keep hands behind your back; then place hands on head. Repeat as needed.

2. Get the ball in bounds within five seconds.

At the count of four, either inbound the ball or call a time out. Repeat five times.

3. Pray that your team's bracket does not include meeting the Ohio State juggernaut.

Pray three times, six times during Lent.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/22/11 10:20 PM

Due to a doctor's appt. tomorrow, there is a chance that I won't make it. Though I can't recall what the practice is, the workout is in the maroon binder at the lifeguard's desk. Also, there will be a swim clinic for the IM program so we will probably have to share some lanes.
-Hugh

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1050
RE: CUA Swims 2011
POSTED: 3/23/11 9:28 AM

I'll help grab the workout tonight.

I think the IM clinic is on Monday next week but maybe there's another one tonight. Either way, we'll accommodate.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/23/11 1:37 PM

Thanks, Travis. I even put in the workouts for next week too. You're right. I just checked the IM program page and the clinic is for next Monday.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/28/11 7:29 AM

Just a heads up about tonight that we may have to share the lanes with the IM program which is having a swim clinic at the same time. Workouts for this week are already at the pool and I'll be there also.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 3/30/11 2:32 PM

Workout for tonight is in the binder. I'll be there as usual, hopefully with some energy to swim tonight. I'll be working on the workouts for the next two weeks.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 4/03/11 4:16 PM

Workout for Monday, April 4th. Note that I won't be there on Wed. due to a track meet. I will leave the workout in the binder. IF I have time I will try to post it. -Hugh

UConn Group
Warm up 500 200 swim/100 kick/pull/swim
Drill set 8 x 50 25 drill/25 swim IM order

Main set 500 rest :30
400 rest :30
300 rest :30
200 rest :20
100 rest :20
50 easy

Kick set 200 straight fartlek set; kick hard between
the flags
50 easy

Pull set 3 x 200 bilateral breathe every 3-5
Cool down 200 choice
TOTAL 3,600

Butler Bracket Buster Group
Warm up 400 100 swim/kick/pull/swim
Drill set 3 x 50 25 drill/25 swim
#3 and 6 are non-free

Main set 400 rest :30
300 rest :30
200 rest :20
100 rest :20
50 easy

KIck set 300 straight fartlek set; kick hard between
the flags
50 easy

Pull set 2 x 200 bilateral breathe every 3-5
Cool down 200 choice
TOTAL 2,700

Cinderall Group (maybe next year VCU)
Warm up 300 100 swim/kick/pull
Drill set 6 x 50 25 drill/25 swim
Drill is catch-up freestyle

Main set 300 rest :30
200
100
50 easy

Kick set 200 fartlek set; kick hard between the
flags
50 easy

Pull set 3 x 100 Bilateral breathe every 3 strokes
Cool down 100 choice
TOTAL 1,900

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1655
RE: CUA Swims 2011
POSTED: 4/04/11 9:11 AM

Suggest popping open the rear doors, given the warm temperatures forecast for today.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 4/04/11 12:02 PM

PLEASE BRING COPIES OF TONIGHT'S WORKOUT. My car has to get some work done so I don't think I'll make it from Annapolis via bike.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 4/06/11 1:47 PM

Today's workout. Bring copies as I have a track meet tonight after school.

Red Group
Warm up 500 200 swim/100 kick/200 pull

Main set 3 x 100 bilateral breathing
100 kick
3 x 100 swim
100 kick
3 x 100 pull w/ paddles
100 kick

Speed set 12 x 25 every third fast on :45
6 x 100 all out on 3:00

Final set 800 or 500 straight + 200 cool down
Total 3,300 - 3,600

White Group
Wasrm up 400 200 swim/100 kick/100 pull

Main set 2 x 100 bilateral breathing
50 kick
2 x 100 swim
50 kick
2 x 100 pull; paddles encouraged
50 kick

Speed set 12 x 25s every 3rd fast on :50 secs.
4 x 100 all out on 3:00

Final set 400 straight + 200 cool down
TOTAL 2,600

Blue Group
Warm up 300 200 swim/50 pull/50 kick
Big set 1 x 100 drill
2 x 50 drill is bilateral breathing
1 x 100 pull, 2 x 50 free + 50 kick
1 x 100 pull, 2 x 50 pull + 50 kick

Fast set 8 x 25s #3, 6, and 8 fast all on 1:00
2 x 100 all out on 4:00

Final set 200 straight + 150 cool down
TOTAL 1,800

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 4/10/11 9:46 PM

OK gang, I have a new car so I will be at CUA tomorrow. I'm naming the groups based on the type of cars that I was seeking. Of course, in the support/spirit of Ironman I bought a Ford.

FUSION GROUP
Warm up 400 200 swim/200 pull
Pre-set 300 IM order; 25 kick/drill/swim in IM order
6 x 50s descending; each one faster
#1-3 and #4-6 on :55
8 x 25s kick -odds dolphin kick
-evens breaststroke kick

Main set 2 x 300 on 4:30
3 x 200 on 3:00
5 x 100 on 1:30-1:35
8 x 50 -odd free on 1:00
-evens choice on 1:15
200 easy pull

Kick set 6 x 50 -odds kick on back
-evens dolphin diving
Cool down 200 choice
TOTAL 3,800

FOCUS GROUP
Warm up 300 150 swim/150 pull
Pre-set 300 150 drill - finger tip drag
150 drill - bilateral breathing
4 x 50 descend each one faster
6 x 25 kick set: odds on back
evens on stomach
150 easy pull

Kick set 4 x 50 odds on back/evens dolphin diving
Cool down 200 easy
TOTAL 2,900

FIESTA GROUP (this is the type of car I bought)
Warm up 300 150 drill/150 pull
Pre-set 200 100 drill - finger tip drag
100 drill - bilateral breathing
4 x 50 descend; each one faster
4 x25 kicking; odds on back
evens on stomach

Main set 1 x 200
2 x 150
3 x 100
4 x 50 all on :20-30 rest
100 easy

Kick set 4 x 50
Cool down 100 EZ
TOTAL 2, 200

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 4/13/11 2:13 PM

Hey Gang - I accidently left the same workout as Monday in the binder. Here is tonight's workout. I will probably be late due to a coaches meeting, so please bring your own copy.
- Hugh

Red Group
Warm up 400 100 swim/kick/pull/swim
Drill set 8 x 50 Odds drill; evens swim
Pick from catch up drill or one-arm free

Main set 8 x 125 rest :20-30; pull the first half of reps
200 easy
8 x 75 rest :20
100 easy
10 x 25 Bilateral breathing every five strokes
breathe control

Kick set 300 choice
Cool down 200 easy
Total 3,400

White Group
Warm up 300 100 swim/kick/pull
Drill set 8 x 50 Odds drill; evens swim
Pick from catch up drill or one-arm free

Main set 6 x 125 rest :20-30; pull first half of reps
100 easy
6 x 75 rest :20-30
100 easy
10 x 25 breathe every five; breath control

Kick set 200 choice
Cool down 200 easy
TOTAL 2,700

Blue Group
Warm up 300 100 swim/kick/pull
Drill set 6 x 50 Odds drill; evens swim
Pick from catch up drill or one-arm free

Main set 4 x 125 pull first two sets
100 easy
4 x 75 rest :30
100 easy
6 x 25s breathe every five

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

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1028
RE: CUA Swims 2011
POSTED: 4/18/11 8:11 AM

Workout for today 4.18.11
Just a heads up that CUA is closed on Easter Monday so there will be no swimming that evening.

Red Group
Warm up 500 (200 swim/100 kick/100 pull/100 swim)

Drill set 3 x 100 25 drill/50 swim/25 drill
Main set 1 x 500 :30 rest
2 x 300 :30 rest
3 x 200 :20-30 rest
5 x 100 :20 rest
1 x 50 easy

Speed set 10 x 25 on :30
Cool down 300 200 kick/100 choice
TOTAL 3,600

White Group
Warm up 400 (200 swim/100 kick/100 pull)

Drill set 3 x 100 25 drill/50 swim/25 drill
Main set 1 x 400 :30 rest
3 x 200 :20-30 rest
4 x 100 :20
5 x 50 :15
50 easy

Speed set 8 x 25 on :30-40 sec.
Cool down 200 100 kick/100 choice
TOTAL 2,800

Blue Group
Warm up 300 100 swim/100 kick/100 pull

Drill set 5 x 50 25 drill/25 swim (drill is catch up free)
Main set 1 x 300 :30 rest
2 x 200 :30
3 x 100 :30
4 x 50 :20 rest
50 easy

Speed set 6 x 25 on :40-45 secs.
Cool down 150 100 kick/50 choice
TOTAL 2,100

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