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CUA Swims 2011
CREATED: 02/24/11 by ncrcoach REPLIES: 83
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 5/30/11 10:48 PM

Brian - I apologize for not posting that there is no swimming tonight at CUA. Tomorrow, I'll post the workout for Wednesday.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 5/31/11 9:29 PM

Workout for 6.01.01. Bring a copy. My club swim practices have started so I won't get there until 7pm.

CUA – 6.01.11

Red Group
Warm up 500 200 swim/100 kick/pull/swim
Pre-set 5 x 100 odds: 50 drill/50 swim
Evens: IM or 50 choice/50 free
Main sets 3 x 200 Pull: work on body rotation
8 x 150 on 2:30
100 easy
8 x 25 fast on :30
Kick set 3 x 100
Cool down 200 choice
Total 3,600


White Group
Warm up 400 200 swim/100 kick/100 swim
Pre-set 4 x 100 odds: 50 drill/50 swim
Events: 50 non-free/50 free

Main sets 2 x 200 Pull: work on body rotation
6 x 150 on 2:50-3:00
100 easy
8 x 25 fast on :40-45

Kick set 2 x 100
Cool down 200 choice
Total 2,800


Blue Group
Warm up 300 200 swim/100 kick
Pre-set 3 x 100 50 drill/50 swim
Main sets 3 x 100 pull
4 x 150 on :30 rest
100 easy
8 x 25s on :50

Kick set 3 x 50
Cool down 150 choice
Total 2,100

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/06/11 2:29 PM

Here is tonight's workout. Until I get out of school (9 days left), things are gonna be hectic for me. Bring a copy or two to share.

Red Group - I won the Tug of War on Field Day
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 moderate
4 x 25 fast

Cool down 400 easy
TOTAL 3,600

White Group - I won the Water Balloon Toss on Field Day
Warm up 600 half swim/half pull
Drill set 3 x 50 25 drill/25 swim
3 x 50 25 kick/25 swim

Main sets 3 x 25 moderate
3 x 25 fast
3 x 50 mod
3 x 50 fast
3 x 100 mod
3 x 100 faster
3 x 50 mod
3 x 50 fast
3 x 25 mod
3 x 25 fast

Cool down 300
TOTAL 2,700

Blue Group - I won the Sack Race on Field Day
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 fast
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 fast

Cool down 200 EZ
TOTAL 1,800

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swim 6.08.11
POSTED: 6/08/11 2:25 PM

Tonight's workout. Bring a copy as I only have seven days left of school.

Red Group
Warm up 400 200 swim/100 kick/100 pull
Pre-set 4 x 50 25 kick/25 swim; kick on back

Drill set 6 x 50 25 drill/25 swim; drill is one arm free
Main set 8 x 200 Odds are pulling;
evens are breathe every 3-5

Speed set 16 x 25 on :30 odds fast; evens moderate
Cool down 300 half kicking/half choice
TOTAL 3,200

White Group
Warm up 300 200 swim/100 kick
Pre-set 4 x 50 25 kick/25 swim

Drill set 6 x 50 25 drill/25 swim; drill is one arm free
Swim with one arm extended while
other arm pulls; alternate L & R
Main set 6 x 200 odds pull; evens breathe every 3-5

Speed set 12 x 25 on :40-45 odds fast; evens moderate
Cool down 200
TOTAL 2,500

Blue Group
Warm up 300 200 swim/100 kick
Pre-set 4 x 50 25 kick/25 swim; kicking is done w/o
board; on back is easier

Drill set 4 x 50 25 drill/25 swim; drill is one arm free.
Swim with one arm extended while other
arm pulls; alternate R & L
Main set 4 x 200 odds pull; evens breathe every 3

Speed set 8 x 25 on :50-1:00 odds fast; evens moderate
Cool down 200
TOTAL 1,900

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1061
RE: CUA Swims 2011
POSTED: 6/08/11 5:24 PM

I'm out for tonight. I got in a long OWS in Annapolis today and my arms are fried. Not to mention the heat -- It's blistering out there.

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2011
POSTED: 6/08/11 9:49 PM

Lonely at the pool tonight! That one was a heck of a workout though Hugh, I'll be saving it for future use.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/08/11 11:12 PM

Brian - yeah the 200s are killers. Right now, my body is done until school gets out. I'm just so mentally spent, but will be back!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/13/11 2:49 PM

Okay, I'm a little busy so I copied this on from March 7th. I'll be back for good next Monday (last day of school for me).

Red Group - I was volunteer support at Eagleman this weekend.
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

White Group - I raced Eagleman this weekend.
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

Red Group - I raced the Aquavelo at Eagleman this weekend.
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

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1061
RE: CUA Swims 2011
POSTED: 6/13/11 4:32 PM

I'm going to take advantage of the nice weather and get in a long run. Have fun!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/20/11 11:18 AM

Okay, I'm using group titles in the spirit of the last day of school. Bring a copy for tonight.

Red Group – I’m going to the beach for vacation
Warm up: 400 (150 swim/pull, 100 kick)

Drill set: 8 x 50s #1 & 8 count your strokes for a 50
# 2-7 25 drill/25 swim
Drill is rollover/corkscrew
see below

Pull: 400 straight; may use paddles
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 set: 3 x 100 IM order
Cool down: 200 easy
Total: 3,500

The Rollover Drill (or corkscrew) is a sequence of 3-4 strokes freestyle, rolling over to 2-3 strokes backstroke and repeating. This helps body rotation and aids in learning flip turn

White Group – I’m going to camping for vacation.
Warm up: 300 (100 swim/pull/kick)

Drill set 6 x 50 # 1 & 6 count your strokes for a 50
# 2-5 25 drill/25 swim
Drill is rollover/corkscrew

Pull: 300 straight; may use paddles
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
Total: 2,700

Blue Group – I’m going to mountains for vacation.
Warm up: 300 (150 swim/100 pull/50 kick)
Drill sets: 6 x 50 # 1 & 2 catch up
# 3 & 4 one arm stroke
# 5 & 6 thigh slap; push all the way through as you finish your stroke

Pull set: 200 straight w/ buoy
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: 200 alternate every 25 on back/stomach
Cool down: 100
Total: 2,000

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/22/11 1:17 PM

Tonight's workout. Not too varying, just some paced swims. Time yourself. Bring a copy.

Red Group
Warm up 400 200 swim/100 pull/100 kick
Pre-set 3 x 100 50 drill/50 swim

Main set 5 x 400 Try to swim even paced
6 x 50 on 1:00

Kick set 200 use fins
Cool down 200 pull
TOTAL 3,400

White Group
Warm up 300 100 swim/100 pull/100 kick
Pre-set 3 x 100 50 drill/50 swim

Main set 5 x 300 swim each one even paced
6 x 50 on 1:10-1:15

Kick 200 may use fins
Cool down 100 EZ pull
TOTAL 2,700

Blue Group
Warm up 300 100 swim/100 pull/100 kick
Pre-set 6 x 50 25 drill/25 swim

Main set 5 x 200 swim each one even paced
4 x 50 on 1:20-1:30

Kick set 100
Cool down 100
TOTAL 2,000

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/27/11 4:44 PM

Workout for tonight - 6.27.11

Red Group - I'm signing up for IM-CDA
Warm up 500 200 Swim/100 kick/100 pull/100 swim

Drill set 3 x 150 kick/drill/swim by 25s
Main set 3 x 300 even paced
4 x 150 pull; may use paddles
4 x 100 breathe 3/5/3/5 by 25s

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

White Group - I'm thinking about signing up for IM-CDA
Warm up 400 200 swim/100 kick/100 pull

Drill set 2 x 150 kick/drill/swim by 25s
Main set 2 x 300 even paced
3 x 150 pull; may use paddles
3 x 100 breathe 3/5/3/5 by 25s

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

Blue Group - There is no way I am signing up for IM-CDA
Warm up 300 100 swim/100 kick/100 pull

Drill set 8 x 50 odds: 25 drill/25 swim
use catch up drill
Evens: 25 kick/25 swim

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

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

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/27/11 4:44 PM

Workout for tonight - 6.27.11

Red Group - I'm signing up for IM-CDA
Warm up 500 200 Swim/100 kick/100 pull/100 swim

Drill set 3 x 150 kick/drill/swim by 25s
Main set 3 x 300 even paced
4 x 150 pull; may use paddles
4 x 100 breathe 3/5/3/5 by 25s

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

White Group - I'm thinking about signing up for IM-CDA
Warm up 400 200 swim/100 kick/100 pull

Drill set 2 x 150 kick/drill/swim by 25s
Main set 2 x 300 even paced
3 x 150 pull; may use paddles
3 x 100 breathe 3/5/3/5 by 25s

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

Blue Group - There is no way I am signing up for IM-CDA
Warm up 300 100 swim/100 kick/100 pull

Drill set 8 x 50 odds: 25 drill/25 swim
use catch up drill
Evens: 25 kick/25 swim

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

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

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 6/29/11 4:11 PM

Workout for 6.29.11. Remember there is NO CUA Swimming on July 4th.

Red Group
Warm up 500 200 swim/100 kick/pull/swim
Drill set 4 x 100 50 drill/50 swim; drill is one arm free
alternate L/R

Main set 10 x 200 #1-3 pull; breath every 3-5
#4-6 build each 50
#7-8 100 mod/100 hard
#9-10 100 hard/100 mod
100 easy

Speed set 12 x 25 on :30 secs.
Cool down 300 kick
TOTAL 3,500

White Group
Warm up 400 100 swim/kick/pull/swim
Drill set 3 x 100 50 drill/50 swim; drill is one arm free
Alternate L & R

Main set 8 x 200 #1-2 pull; breath every 3-5
#3-4 Build each 50
#5-6 100 mod/100 hard
#7-8 100 hard/100 mod
100 easy

Speed set 8 x 25 on :45
Cool down 200 kick
TOTAL 2,800

Blue Group
Warm up 300 100 swim/100 kick/100 pull
Drill set 6 x 50 25 drill/25 swim; drill one arm free
Keep one arm extended while stroking
with the other arm. Alternate R & L

Main set 5 x 200 #1-2 pull; bilateral breath
#3-4 build each 50
#5 100 mod/100 hard
100 easy

Speed set 8 x 25 rest :15 secs.
Cool down 200 easy kicking
TOTAL 2,100

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 7/06/11 2:14 PM

Workout for 7.06.11

Blue Group
Warm up 400 200 swim/200 pull
Drill set 15 x 50 #1-5 25 drill/swim
#6-10 build/swim
#11-15 swim

Main set 3 x 200 rest :30
2 x 200 :20
3 x 100 :15
2 x 100 :10
100 easy
100 free or IM - time yourself

Kick set 8 x 50 odds fast/evens easy
Cool down 250
TOTAL 3,300

White Group
Warm up 300 150 swim/150 pull
Drill set 12 x 50 #1-4 25 drill/swim
#5-8 25 build/swim
#9-12 50 swim

Main set 2 x 200 rest :30
2 x 200 rest :20
2 x 100 rest :15
2 x 100 rest :10
100 easy
100 free - time yourself

Kick set 6 x 50 odds fast/evens easy
Cool down 200
TOTAL 2,700

Blue Group
Warm up 300 150 swim/150 pull
Drill set 10 x 50 #1-4 25 drill/25 swim
#5-7 25 build/25 swim
#8-10 50 swim

Main set 2 x 200 rest :30
1 x 200 rest :20
2 x 100 rest :20
1 x 100 rest :15
100 easy
100 fast - time yourself

Kick set 4 x 50 odds fast/evens easy
Cool down 100
TOTAL 2,100

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 7/11/11 12:14 PM

This is today's workout. I'll be there late, but you should be able to get in around 6-6:15.

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

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

Kick set 300 fartlek kicking; kick hard between the
flags; use fins
50 easy swim

Pull set 3 x 200 alternate breathing 3/5 by 50s
Cool don 200 choice
TOTAL 3,600

White Group
Warm up 400 100 swim/kick/pull/swim
Drill set 6 x 50 25 drill/swim
#3 and 6 choice; others free

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

Kick set 300 fartlek set; kick hard between the flags
50 easy swim

Pull set 2 x 200 alternate breathing 3/5/3/5 by 50s
Cool down 200
TOTAL 2,700

Blue Group
Warm up 300 100 swim/kick/pull
Drill set 6 x 50 25 drill/25 swim
Use catch up free drill

Main set 300 rest :30
200
100
2 x 50 rest :20
50 easy

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

Pull set 3 x 100 bilateral breathing every 3 strokes
Cool down 100
TOTAL 2,000

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 7/11/11 12:14 PM

This is today's workout. I'll be there late, but you should be able to get in around 6-6:15.

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

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

Kick set 300 fartlek kicking; kick hard between the
flags; use fins
50 easy swim

Pull set 3 x 200 alternate breathing 3/5 by 50s
Cool don 200 choice
TOTAL 3,600

White Group
Warm up 400 100 swim/kick/pull/swim
Drill set 6 x 50 25 drill/swim
#3 and 6 choice; others free

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

Kick set 300 fartlek set; kick hard between the flags
50 easy swim

Pull set 2 x 200 alternate breathing 3/5/3/5 by 50s
Cool down 200
TOTAL 2,700

Blue Group
Warm up 300 100 swim/kick/pull
Drill set 6 x 50 25 drill/25 swim
Use catch up free drill

Main set 300 rest :30
200
100
2 x 50 rest :20
50 easy

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

Pull set 3 x 100 bilateral breathing every 3 strokes
Cool down 100
TOTAL 2,000

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 7/13/11 10:16 AM

This is what's on tap for tonight. Go USA!!!

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 straight + 200 cool down
Total 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 500 straight + 200 cool down
TOTAL 2,700

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 400 straight + 150 cool down
TOTAL 2,000

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2011
POSTED: 7/13/11 7:46 PM

Not sure what the deal is, but the pool was locked tonight. The rest of the DuFour center was still open. Posted pool hours on the door hadn't changed, so I'm hoping it's just a lifeguard missing their shift and not opening up.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: CUA Swims 2011
POSTED: 7/18/11 10:36 AM

Brian - I can't answer that one, but I can check on it. Bring a copy as my team pictures are tonight rescheduled from Wednesday.

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

Drill set 3 x 100 25 drill/50 swim/25 drill
Main set 2 x 200 rest :30
2 x 100 rest :20
2 x 50 rest :15
2 x 25 rest :10
*rest 1:00, then repeat Main set 2 more times
(3 total)

Kick set 6 x 50 25 mod/25 hard
Pull down 250 easy
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 2 x 200 rest :30
2 x 100 :20
2 x 50 :15
2 x 25 :10
*rest 1:00, then repeat once more (do set 2 total times)

Kick set 6 x 50 25 mod/25 hard
Pull down 250 easy pulling
TOTAL 2,800

Blue Group
Warm up 300 150 swim/50 kick/100 pull
Drill set 3 x 100 25 drill/50 swim/25 drill

Main set 2 x 200 rest :30
2 x 100 :20-30
2 x 50 :15
2 x 25 :10
*rest 1:00
1 x 200 :30
1 x 100 :20
2 x 50 :15
2 x 25 :10

Kick set 4 x 50 25 moderate/25 hard
Pull down 250 easy pulling
TOTAL 2,200

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