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CUA Swims 2011
CREATED: 02/24/11 by ncrcoach REPLIES: 83
jimmyb's ravatar jimmyb    JOINED: 8/10/10    POSTS: 4
Red Group
POSTED: 4/18/11 11:59 AM

Hugh, Please come swim tonight. There is too much space between Phil and I. Except for the 50 easy. I can keep up with him on that one.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 4/18/11 10:10 PM

Jimmy - I haven't been myself lately, but I was glad to get in a swim tonight. I'll miss Wednesday due to a track meet during the day followed by my swim team board meeting.

Don't forget that CUA is closed on Easter Monday (4/25) so no swimming that night.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 4/20/11 6:52 AM

Just a reminder that I left today's workout in the binder at the lifeguard table. I have a mid-day track meet today followed by my swim team board meeting so I won't be there.

Remember that next Monday CUA IS CLOSED! No practice there! Sandy Point anyone?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 4/25/11 8:29 AM

Just a final reminder that the Catholic University campus is closed today, thus there is NO CUA SWIMMING TONIGHT! I'll see everyone on Wednesday. -Hugh

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 4/25/11 1:05 PM

Final reminder about no practice tonight due to CUA campus being closed on Easter Monday.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
CUA Swims 4.27.11
POSTED: 4/26/11 11:27 PM

I'm posting Wednesday's workout with group themes to get everyone in the Bric Nic mood. I will be at CUA very close to 6:30 with copies. Feel free to bring copies if you want to start early. If at any time you wish to have a copy for yourself, email me and I can send you the file.


Red Group: I'm doing the Columbia Bric Nic on Sunday
Warm up: 500 200 swim/150 kick/150 pull
Pre-set 8 x 50 odds = drill/swim; evens = drill/build

Main set 400 swim
4 x 100 descend (each one faster)
300 free
3 x 100 descend
200 free
4 x 50 descend

Pull set: 8 x 75 pull odds = 25 easy/mod/fast
evens= by 25s, breath every 5/3/5

Kick set 400 Pyramid 25,50,75,100,75,50,25
25s & 75s fast
Cool down 200 EZ
TOTAL 3,700

White Group: I'm biking the Columbia course on Sunday
Warm up: 400 200 swim/100 kick/100 pull
Pre-set 8 x 50 odds= drill/swim; evens= drill/build

Main set 300 free
3 x 100 Descend (each one faster)
200 free
4 x 50 descend
100 free
2 x 50 second one faster

Pull set 6 x 75 odds= 25 easy/mod/fast
evens= by 25s, breath every 5/3/5

Kick set 300 pyramid; 25,50,75,75,50,25
50s fast
Cool down 150 easy
TOTAL 2,900

Blue Group: I'm running the Columbia course on Sunday
Warm up 300 150 swim/50 kick/100 pull

Pre-set 6 x 50 odds= 25 drill/swim; evens= 25 drill/build
Main set 3 x 100 descend (each one faster)
200 free
4 x 50 descend
100 free
2 x 50 descend

Pull set 4 x 75 # 1-2 = 25 easy/mod/fast
# 3-4 = by 25s, breather every 3/5/3

Kick set 200 every 4th length fast
Cool down 100 easy
TOTAL 2,100

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1794
RE: CUA Swims 2011
POSTED: 5/02/11 5:35 PM

Is there a swim workout for tonight?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/02/11 10:57 PM

Yeah Ed, I did bring workouts but wasnt able to post 'em. The workouts for the next three swim sessions are in the maroon binder at the lifeguard table. Due to my track meet schedule (and my neck pains) I won't be there until the 16th. I'll try to post each workout a day prior.

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1794
RE: CUA Swims 2011
POSTED: 5/03/11 9:50 AM

Thanks, Hugh.

Chlorine level very high last night. There was so much cotton mouth that Johnson & Johnson is starting a subsidiary at the pool.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/03/11 11:36 PM

Workout for tomorrow. Copies are in the burgundy binder at the lifeguard table. Again, I won't be at CUA until 5.16 due to my track meet schedule. Work outs are all there.

Group A
Warm up 800 Half swim/half pull

Drill set 4 x 50 25 drill/25 swim
4 x 50 25 kick/25 swim

Main set 4 x 25 moderate
4 x 25 fast
4 x 50 mod.
4 x 50 faster
4 x 100 mod
4 x 100 faster
4 x 50 mod
4 x 50 faster
4 x 25 mod
4 x 25 faster

Cool down 400 easy (at least 200 kick)
TOTAL: 3,600

Group B
Warm up 600 Half swim/half pull

Drill set 3 x 50 25 drill/25 swim
3 x 50 25 kick/25 swim

Main set 3 x 25 moderate
3 x 25 faster
3 x 50 mod
3 x 50 faster
3 x 100 mod
3 x 100 faster
3 x 50 mod
3 x 50 faster
3 x 25 mod
3 x 25 faster

Cool down 300 half kicking
TOTAL 2,700

Group C
Warm up 400 half swim/half pull

Drill set 2 x 50 25 drill/25 swim
2 x 50 25 kick/25 swim

Main set 2 x 25 moderate
2 x 25 faster
2 x 50 mod.
2 x 50 faster
2 x 100 mod
2 x 100 faster
2 x 50 mod
2 x 50 faster
2 x 25 mod
2 x 25 faster

Cool down 200 half kick
TOTAL 1,800

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/04/11 2:14 PM

Read above for tonight's workout.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/08/11 10:45 PM

Workout for tonight is in the maroon binder. I have our last JV meet tonight. Wednesdauy's workout is also in there as I have our county championship meet that night.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/11/11 1:45 PM

Workout is set in the maroon binder. Won't have time to post it since I have my fifth track meet in eight days. See everyone next week.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/15/11 4:52 PM

Workout for 5.16.11 - I may be late so bring a copy.

Red Group
Warm up 400 200 swim/200 drill
Pre-set 8 x 50 Descend 1-4; 5-8
500 pull; negative splits; second 250 faster
4 x 50 pull fast
100 easy

Main set 12 x 100 Sets of four; each set subtract 5 secs.
rest (ex: 1:45, 1:4, 1:35)
100 easy

Kick set 3 x 150 50 flutter/50 choice/50 flutter
Cool down 200
TOTAL 3,550

White Group
Warm up 400 200 swim/200 drill
Pre-set 6 x 50 Descend #1-3, 4-6
400 pull; negative splits; second 200 faster
4 x 50 pull - fast
100 easy

Main set 8 x 100 sets of four; second set minus 5 secs.
on the interval
100 easy

Kick set 2 x 150 50 flutter/50 choice/50 flutter
Cool down 200
TOTAL 2,800

Blue Group
Warm up 300 150 swim/150 drill
Pre-set 4 x 50 descend; each one faster
300 pull; negative splits. second 150 faster
2 x 50 pull - fast
100 easy

Main set 6 x 100 sets of three; Second set subtract 5
five secs. rest (ex: 2:10, 2:05)
100 easy
Kick set 2 x 100
Cool down 200
TOTAL 2,100

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/16/11 11:29 AM

Congratulations to those who did Kinetic this weekend. Back to the pool for me after a two week hiatus. I'll be coming from Annapolis so I may be late. Workout is above.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
CUA 5.18.11
POSTED: 5/18/11 10:53 AM

Since it's raining, this is a good time to come to CUA tonight. Tonight we have a BoD meeting, but I left the workout in the binder.
Note the pool is on summer hours and closes at 8pm.

Red Group
Warm up 400 200 swim/100 kick/100 drill
Pull set 3 x 200 may use paddles

Main set (1900) 8 x 50 on 1:00
2 x 500
3 x 50 on :55
2 x 50 on :50 or rest :10
6 x 25 on :30
100 easy

Kick set 4 x 100 25 easy/50 mod/25 fast
Cool down 200 easy
TOTAL 3,500

White Group
Warm up 400 200 swim/100 kick/100 drill
Pull set 2 x 200 may use paddles

Freestyle set 6 x 50 on 1:10
(1600) 2 x 400
3 x 50 on 1:00
2 x 50 on :55 or rest :10
6 x 25 on :35
100 easy

Kick set 3 x 100 25 easy/50 mod/fast
Cool down 200
TOTAL 2,900

Blue Group
Warm up 300 100 swim/100 kick/100 drill
Pull set 300 3 x 100

Freestyle set 4 x 50 on 1:20
(1,300) 2 x 300
3 x 50 on 1:10
2 x 50 on 1:00
6 x 25 on :40
100 easy

Kick set 2 x 100 25 easy/50 mod/25 fast
Cool down 100
TOTAL 2,200

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 5.23.11
POSTED: 5/23/11 6:35 AM

Workout for tonight. Bring a copy if you plan to start before 6:30pm.

Red Group - I didn't race Columbia, thus I don't need a recovery.
Warm up 500 200 swim/100 kick/IM/swim

Drill set 6 x 50 25 drill/25 swim
Drill is one free. Alternate R & L

Pull set 400 straight
Main set 8 x 200 # 1 & 2 150 moderate/50 hard
#3 & 4 100 mod/100 hard
# 5 & 6 50 mod/150 hard
# 7 & 8 200 hard
(rest is :20-30)

Kick set 300 of which 100 must be fly kicking
Cool down 300
TOTAL 3,400

White Group - I need a recovery swim from Columbia
Warm up 400 200 swim/100 kick/100 swim
Drill set 5 x 50 25 drill/25 swim
Drill is one arm free. Alt. R & L

Pull set 300 straight
Main set 6 x 200 # 1 150 moderate/50 hard
#2 & 3 100 mod/100 hard
#4 50 mod/150 hard
# 5 & 6 200 hard
(rest :20-30 secs)

Kick set 250
Cool down 200 easy
TOTAL 2,600

Blue Group - I seriously need a recovery from Columbia
Warm up 300 200 swim/100 kick
Drill set 4 x 50 25 drill/25 swim Drill is one arm free
Alternate R & L

Pull set 200 straight swim
Main set 5 x 200 # 1 & 2 150 moderate/50 hard
# 3 100 mod/100 hard
# 4 50 mod/150 hard
#5 200 hard

Kick set 200
Cool down 100
TOTAL 2,000

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/23/11 2:35 PM

There is a good chance that I won't make it tonight. Please bring a copy of the workout.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2011
POSTED: 5/25/11 2:13 PM

Workout for tonight. Bring a copy

Red Group
Warm up 500 200 swim/100 kick/200 pull
Drill/pull set 3 x 200 #1 & 2 work on bilateral breathing
#3 breath how you feel

Kick set 6 x 50 on 1:15
Swim 100 EZ
Main set 20 x 50s 5 x 50 on 1:00
5 x 50 on :55
5 x 50 on :50
5 x 50 on :45
One minute rest between sets.

Speed set 12 x 25 on :30 fast
Cool down 400 easy
TOTAL 3,200

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

Drill/pull set 3 x 150 #1 & 2 work on bilateral breathing
#3 breath how you feel

Kick set 5 x 50 on 1:20
Swim 100 EZ
Main set (16 x 50) 4 x 50 on 1:15
4 x 50 on 1:10
4 x 50 on 1:05
4 x 50 on1:00
One minute rest between sets

Speed 8 x 25 on :40
Cool down 300
TOTAL 2,500

Red Group
Warm up 300 100 swim/kick/pull
Drill/set 3 x 100 #1 & 2 bilateral breathing
#3 breath how you feel

Kick set 4 x 50 on 1:30
Swim 100 EZ

Main set (12 x 50) 4 x 50 on 1:30
4 x 50 on 1:25
4 x 50 on 1:20

Speed set 8 x 25 on 1:00
Cool down 200
TOTAL 1,900

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2011
POSTED: 5/30/11 2:55 PM

I'm guessing the pool is closed tonight? Or can we still head over there?

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