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CUA Swims 2011
CREATED: 02/24/11 by ncrcoach REPLIES: 83
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1048
RE: CUA Swims 2011
POSTED: 7/20/11 3:21 PM

Okay, this is it before Rocketts Landing on Sunday. Let's bring back the title to DC. Please bring a copy. I'll be there later around 7pm.

Red Group - I'm racing the Oly at Rocketts
Warm up 400 200 swim/200 pull
Pre-set 6 x 100 #3 & 6 are IM or choice

Main set 2 x 200 kick w/ fins
8 x 150 on 2:30
100 EZ
4 x 100 pull - breathe every five
12 x 25 sprint on :31

Cool down 200
TOTAL 3,600

White Group - I'm racing the AquaVelo at Rocketts
Warm up 400 200 swim/200 pull
Pre-set 4 x 100 on 2:00
6 x 150 on 3:00
100 easy
3 x 100 pull - breathe every five strokes
8 x 25 sprint on :40-45

Cool down 200 easy
TOTAL 2,800

Blue Group - I'm doing a relay at Rocketts
Warm up 300 150 swim/150 pull
Pre-set 2 x 100 50 drill/50 swim
*use the thigh slap drill. Touch your thigh as
you finish your stroke.

Main set 2 x 100 kick
2 x 150 :20-30 rest
4 x 75 :15 rest
100 easy
2 x 100 pull
8 x 25 sprint w/ :15 rest; rest 1:00 after #4

Cool down 100 easy
TOTAL 1,900

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1048
RE: CUA Swims 2011
POSTED: 7/25/11 3:26 PM

The swims at CUA for this week are postponed. People have been requesting a workout so I'll post one for tomorrow. This is partially due to Rocketts being yesterday.

CUA11USC05    JOINED: 7/11/11    POSTS: 1
RE: CUA Swims 2011
POSTED: 8/03/11 6:28 AM

Are the CUA Swims postponed/discontinued for August? I didn't see them on the calendar...actually I didn't see any swim workouts on the calendar.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1048
RE: CUA Swims 2011
POSTED: 8/07/11 9:44 PM

Okay, here isthe deal, I received this email on 7/27 from the head swim coach at CUA.

Due to contamination resulting from construction to the roof of the DuFour Center, the pool will be closed indefinitely and all activities cancelled.

We usually would end our swims later in August when the students returned full time. Let me know if you want me to post a workout upto then. By that time, I'll be in cross country coaching mode, thus reducing my free time.

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