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Spring Quarter Newsletter
CREATED: 04/02/12 by rojojade REPLIES: 21
rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 365
Spring Quarter Newsletter
POSTED: 4/02/12 1:00 PM

Hey everyone!

We are soo glad that you have joined us this quarter. We have a sold out program this quarter, so we hope that you are as excited to start swimming with us as we are seeing all your lovely faces every Monday, Wednesday, and Friday or just on Fridays. We are just happy that you can join us!

Announcements
1. By now everyone should have gotten a welcome email in their inboxes and have subscribed to the forums. If you haven’t received the welcome email, please email us at masters@dctriclub.org and if you are not subscribed to the Masters Swimming forum thread, click on this link – http://dctriclub.org/forum/profile.cfm?fid=DC749546-CB65-4092-449E934CA1E78734&s=1 .

2. Another reminder we are having an information session today (4/2) and Friday (4/6) at 6pm to go over the program, the drills that we commonly do, and answer any questions you may have to make sure everyone is on the same page.

Drill of the Week KICK DRILLS!
Everyone’s favorite. Who doesn’t like this tiring drill? Okay, for the people who have learned that as triathletes, we don’t kick when we swim to conserve our legs. Well that’s a straight up lie. We all have to kick – but as you get proficient with body positioning, we just don’t kick as much or hard (comparatively). But the problem is that most triathletes don’t have the best body positioning, where your hips and legs sink and drag you down. So one of the things we do lots of is kick drills. When you are kicking you need to keep your legs straight and your whole leg needs to be engaged in the kicking – from your quads to your toes. The kick should start at your hips and watch that you are not bending your knees.

Articles of the week
For those that don’t know much about masters swimming here are 2 articles about masters swimming to give you some background on what you just signed up to be part of.
- http://triathlon.competitor.com/2009/07/training/top-10-things-triathletes-should-know-about-masters-swimming_2043
- http://triathlon.competitor.com/2010/05/training/in-english-understanding-the-masters-swim-session_596

Warm up Sets
Monday, Wednesday, and Friday – keeping it simple
Set#1
200 swim
6x100 - 50 Kick/50Swim – rest 15s between 100’s

Set#2
100 swim
3x100 - 50 Kick/50Swim – rest 15s between 100’s

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 365
RE: Spring Quarter Newsletter
POSTED: 4/09/12 12:05 PM

So looks like we all survived our first week of Masters Swimming - we are either complete rock stars already or we just rock stars in training. Feel free to bring a bottle of liquids with electrolytes (a sport drink of your choice) to practice to drink as needed during the workout and hydrating during the day will help out if you were getting cramps and charlie horses in the water.

Announcements
1. So that everyone marks their accordingly - we will NOT be meeting on Monday, April 16; Monday, May 28; and Friday, Jun 15.

2. On Wednesday, April 11, we are going to have our first monthly post swim happy hour/dinner. Meet your fellow swimmers outside of the pool and in street clothes. You never know what everyone will look like. Meet upstairs, post swim, and then we will all walk over to either Guapo's, Niesha, or one the establishments in walking distance that has food and liquor.

3. To subscribe to to the Masters threads click on http://dctriclub.org/forum/profile.cfm?fid=DC749546-CB65-4092-449E934CA1E78734&s=1. We will send our limited emails directly to members if it is time sensitive, but we are always reachable by the program email or individual emails listed below.

4. Help out a fellow Masters Swimmer! Claudia Blackburn wants to do the Rumpass Sprint Tri this Sunday - but her doctor won't let her swim without a buddy because she has AFib. The most likely worse case scenario is fainting in the water before getting help. She will be wearing a wetsuit so if this were to happen, it would be fairly easy to keep her head above water. All you would have to do is be in the water and keep an eye on her. The race director already cleared this and she's more then happy to provide transportation if that's what's keeping you back. For more information, feel free to contact her directly at - Cblackburn@Paonline.com or cell: (717) 571-9562.


5. Lane placements - so that everyone is on the same page - the lanes that you swim in are not set in stone. If you feel like you are ready to move up to the next lane or feel like you should move down a lane - feel free too. But keep in mind that we may ask you to move if we feel like you aren't ready yet or if we think you are trying to take the easy way out. And because we tell you to move a lane up or down doesn't mean that you are now an awesome or terrible swimmer - it just means you are in a lane where you are not going to be able to improve the most. So what are we looking for? How well are you able to stick to the intervals? Are you able to keep a consistent pace? Are you continuously being passed or keep passing others? Does it look like you are not pushing yourself hard enough or too hard? Feel free to ask any of us on deck if you think that you aren't in the right lane.

Drill of the Week Side Kick and 6 Kick Switch
We are getting fancy now. It's now about balance AND kicking AND breathing. I know, seems like a lot to take in - but once you get the feel of it, it really isn't so bad.

Side Kick - so one arm stretched in front, other arm on your hip, and your head looking straight down to the bottom of the pool. Your body should have your belly button facing one wall and your back. Here's a great youtube video explaining it as well - http://youtu.be/417pD_jfmJw

6 Kick Switch - same thing, but instead every 6 kicks you switch arms. And because Coach Mary Jo explained the side drill so well, here she is again - http://youtu.be/HWrAYcmexqQ

Articles of the week Learning to Use the Pace Clock During Your Swimming Workouts 
We all have our watches and sometimes can’t see the pace clock. But the following article outlines the importance of using the pace clock and how to use them. We will be getting some pool side pace clocks so we can have more efficient interval training.http://www.trinewbies.com/tno_swim/tno_swimarticle_07.asp

Happy Swimming everyone, 
Amanda, Jule, and Catharine


Warm up Sets
Pick one set to do.

Monday
Set #1
200 swim choice
6x100, #1 k/s, #2 d/s, #3 swim choice, repeat @20s

Set #2
100 swim choice
3x100, #1 k/s, #2 d/s, #3 swim choice, repeat @20s


Wednesday
Set #1
200 swim
10x50, #1-4 kick, 5-6 drill, 7-10 swim build, @15s

Set #2
100 swim
6x50, #1-2 kick, 3-4 drill, 5-6 swim build, @15s


Friday
Set #1
200 choice swim
4x150 k/d/s by 50 @ 20s

Set #2
100 choice swim

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 365
RE: Spring Quarter Newsletter
POSTED: 4/16/12 11:31 AM

So more than a few of us had our first tri of the season this past weekend. Congrats to everyone that did it – and one of the co-leads even won an award (you will have to talk to us to figure that one out)! But if anything else this race showed a lot of us how important the ability to swim straight and sighting drills are. And it was great

Announcements

1. No meeting Today, Monday April 16, due to DC Emancipation Day. There is a set below for those that are ambitious and don’t want to take a day off. But all DC pools are closed today – expect for Turkey Ticket and Takoma Park.

2. Just a reminder, please please please sign in on the attendance sheet when you swimming. If you are in a rush and don't sign in on your way in, just make sure you sign in on your way out.


Drill of the week - Open Water Racing Drills - http://ericlujan.com/2010/04/01/erics-3-swim-drills-for-ironman-open-water-racing/
So these are some great drills for you to work on – head up drill, a sighting drill, and just practicing diving in (though make sure it’s allowed in the pool you are swimming in before attempting) just explained in a different way

Article of the Week – Pool Toys - http://triathlon.competitor.com/2011/10/training/coach-debate-how-often-should-swim-tools-be-used_42513
So you might see that some people warm up or even do the sets with pull bouys, fins, paddles, whatever. A common question we get is – should I be using these aid? Well – we hope this article helps you come to a sensible conclusion about it.

Happy Swimming everyone,
Amanda, Jule, and Catharine

Warm up Sets
Wednesday
Set #1
400 swim
200 k/s by 50’s
200 easy/build by 50’s

Set #2
100 swim
200 k/s by 25’s or 50’s
100 easy/build by 50’s

Friday
Set # 1
100 Swim
6 x 50 build as you go
8 x 50 (order should go 25 kick, 25 swim, 25 drill, 25 swim)

Set # 2
100 swim
10 x 50 (order should go 25 swim, 25 kick; 25 swim, 25 drill)

Extra Set
Lane #1
4 x 100 – 20 seconds rest in between each
1 – 25 Kick, 25 Drill, 50 Swim
2 – 25 Drill, 25 Swim, 50 Kick
3 – 25 Swim, 25 Kick, 50 Drill
4 – All swim, perfect technique

3 x 400s – regroup after each
-take 30 seconds rest after #1, 1:00 rest after #2, get progressively faster on each 400

6 x 50 – 15 second rest in between each
1 – SPRINT
2 – Perfect technique
3 - SPRINT
4 – Head up drill
5 – SPRINT
6 – Easy
Total: 1900 meters


Lane #2
4 x 150 – 20 seconds rest in between each
1 – Kick, Drill, Swim by 50
2 – Drill, Swim, Kick by 50
3 – Swim, Kick, Drill by 50
4 – All swim, perfect technique

3 x 600s – regroup after each
-take 45 seconds rest after #1, 1:30 rest after #2, get progressively faster on each 600

6 x 50 – 15 second rest in between each
1 – SPRINT
2 – Perfect technique
3 - SPRINT
4 – Head up drill
5 – SPRINT
6 – Easy
Total: 2700 meters

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 365
RE: Spring Quarter Newsletter
POSTED: 4/23/12 4:21 PM

We are just swimming along with the program (We know we are just soo pun-ny!). You should start to feel like you comfortable in the water now and all the kick drills aren't so painful or at least you don't dread them as much, especially after Friday’s killer kick set.

Announcements
1. An Open Water Swim Clinic by Wave One is offered this weekend at Sandy Point, MD either at 7am - 8:15am or 8:30am – 9:45am. If you are interested in cashing in your OWS credit, let us know via master@dctriclub.org.

Drill of the Week - Distance Per Stroke (DPS)
We talked a little about distance per stroke in the past. And this is important because it's focusing on making sure that you are getting the most distance you can per stroke. Emphasizes a long body line, hip and shoulder rotation, and minimizing resistance in the water. So when you are warming up - count how many strokes it takes you to get to one end of the pool - and then see if you can reduce that number by at least one.

Articles of the week - Swim Training: Swim tools?
http://triathlon.competitor.com/2011/10/training/coach-debate-how-often-should-swim-tools-be-used_42513
So we used kick board last week, and you see some people use to fins and paddles – so should you or should you not use swim tools?

Happy Swimming everyone,
Amanda, Catharine, and Jule


Warm up Sets
Monday
Set #1
200 swim
200 kick
200 drill
200 swim
@ 30s rest between 200’s

Set #2
100 swim
100 kick
100 drill
100 swim
@ 30s rest between 100’s

Wednesday
Set#1
400 swim
10x50, #1-3 kick, 4-6 drill, 7-10 swim build, @15s

Set#2
200 swim
6x50, #1 kick, 2-3 drill, 4-6 swim build, @15s

Friday
150/100 swim
150/100 kick
150/100 pull
150/100 swim
@ 30s rest between 150/100’s

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Spring Quarter Newsletter
POSTED: 4/30/12 9:56 AM

For those that were able to attend the Brick-Nic, it was great seeing everyone and catching up! Hope you were able to stay warm. We are officially through one whole month of this quarter's program and hope you have enjoyed it thus far.

Announcements:
1) An Open Water Swim Clinic by Wave One is offered this weekend at Lake Anna, VA from 1:00 pm - 2:30 pm. If you are interested in cashing in your OWS credit, let us know via master@dctriclub.org.

Drill of the week - Sculling
This drill is great for establishing a "feel" for the water. Lie on your stomach, and extend your arms in front of you, and slightly to the side, with arms slightly bent. Move your wrists and forearms back and forth, pushing the water away from your body and back in. Kick lightly. When you need to breathe, simply lift your head out of the water. Here is a visual aide: http://www.youtube.com/watch?v=snUHm-0GMeY

Article of the week - As members of the masters program, your confidence in swimming should be building with every workout. You have the ability to communicate to other members of the DC Tri Club how fears of swimming can be overcome with consistent focus on technique, and practice. Here are some other tips so that you're ready for your next open water race! http://triathlon.competitor.com/2011/08/training/11-tips-on-becoming-a-fearless-swimmer_35771

Looking forward to seeing everyone this week!

Catharine, Amanda and Jule

Warm up Sets

Monday
200 kick, 200 drill, 200 swim

Wednesday
5 x 100 swim with 15 seconds rest - build to strong pace
4 x 50, 25 kick, 25 swim

Friday
6 x 75 - mix it up however you'd like! 20 seconds rest between each

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Spring Quarter Newsletter
POSTED: 5/07/12 10:35 AM

For those of you that did a race this weekend, we hope it went well, and that your confidence and speed are building on the first leg of your tris! (Of course, we hope this is the case for all of three legs, but we have some preference towards the swim :) ). Let us know about any and all experiences! We love hearing about them.

Announcements:
1) This Wednesday, May 9, we are having a Wetsuit/Trisuit day! Feel free to come to practice in your racing suits, and the coaches and co-leaders will be on deck to help answer any questions you have regarding the feel of them, and how to swim more efficiently. For members of our Friday only sessions - have no fear! We will be having another session like this on a Friday in the near future.

2) The next Open Water Swim clinic is this Thursday, May 10 at 7:00 PM at National Harbor. This will be the first night of happy hour swims, which are held just about every Thursday night throughout the summer, up until September 20. If you are interested in cashing in your OWS credit, let us know via master@dctriclub.org. Also included is a link for all the Wave One open water sessions on Thursdays, in case any of you are looking to do more than one session.(http://www.feelthewater.com/Happy_Hour_Calendar.html).

Drill of the week - One arm freestyle
Don't be fooled! This drill is actually very difficult to do properly! It challenges the balance you have in your stroke, and shows if your body rotation is ideal, (hips lead, shoulders follow). One arm remains at your side, while the other arm strokes freestyle. Great drill for the advanced swimmer who is looking to identify certain imbalances in the stroke.

Article of the week - For those of you that are heading to San Diego, or any of you that are traveling for a triathlon this year - a simple guide on how to fold your wetsuit (every little thing counts!) http://triathlon.competitor.com/2011/07/swim/how-to-fold-your-wetsuit-for-travel_35236

Happy swimming everyone!

Catharine, Amanda and Jule

Monday
5 x 125 - #1 - kick on the 1st lap, #2 kick on the 2nd lap, etc.

Wednesday
3 x 100 - kick/drill/build/easy swim by 25
200 - breathe every 3,5,3,5

Friday
500 swim - you have 19 opportunities to do a flip turn, make sure you do at least 6

LalithaC    JOINED: 6/7/11    POSTS: 6
RE: Spring Quarter Newsletter
POSTED: 5/09/12 9:07 PM

Hi DC Tri! :)

Two quick questions -
Where can I rent/buy an affordable wetsuit?
Will there be any OWS in the DC area between May 13th-May21st?
Thanks!

LalithaC    JOINED: 6/7/11    POSTS: 6
RE: Spring Quarter Newsletter
POSTED: 5/09/12 9:07 PM

Hi DC Tri! :)

Two quick questions -
Where can I rent/buy an affordable wetsuit?
Will there be any OWS in the DC area between May 13th-May21st?
Thanks!

LalithaC    JOINED: 6/7/11    POSTS: 6
RE: Spring Quarter Newsletter
POSTED: 5/09/12 9:08 PM

Hi DC Tri! :)

Two quick questions -
Where can I rent/buy an affordable wetsuit?
Will there be any OWS in the DC area between May 13th-May21st?
Thanks!

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 365
RE: Spring Quarter Newsletter
POSTED: 5/13/12 10:04 PM

It was a busy weekend for the Club. Congrats to all the members that were competing in Kenetic, TriRock Philly, and in San Diego. For those that want do a recovery swim a recommend work out is:

500 - 100swim, 100 kick, 100 build, 100 swim, 100 build. 
150 - gradually build 75% by the second 50 and hold it for the third
250 - recovery
150 - gradually build 75% by the second 50 and hold it for the third
250 - recovery
150 - gradually build 75% by the second 50 and hold it for the third
250 - recovery
200 - cool down

Announcements
1. Open Water Swim - Thursday's National Harbor are in full swing, let us know if you would like to cash in your outdoor swim clinic this time around. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

2. Happy Hour next Wednesday post swim ... we are going to try to get move to Guapo's. But we will have finalized details next week.

3. And an request from one of our swimmer:
I am looking for a buddy swimmer for both Columbia and/or Eagleman. The person that was suppose to do the swim portion of the race with me has dropped out due to injuries. I have developed a medical condition in last 6 months that could potentially lead (but never has) to fainting. So I am required to have someone swim with me in races. The only requirement is that the person signs the typical race waiver. If you are interested in doing the entire race, I am under the impression that they will open up a slot (even though the races are sold out) for the normal fee... Knowing though that I may slow you down in the swim portion. Need someone comfortable in water.  Thanks for your help,  Claudia. Email: cblackburn @ Paonline.com (717) 571-9562

Drill of the Week - Fist Drill
This drill forces you to use your forearms, not your shoulders, when you swim freestyle, and it also helps to train you not to drop your elbows in the recovery. Swim freestyle with your hands closed in a fist instead of open. Focus on pulling your arms through all the way to your thighs.
http://www.youtube.com/watch?v=ul3yH2tzwAU&feature=related

Article of the Week: How to put on the wetsuit http://www.wikihow.com/Put-on-a-Wetsuit
So we should have posted this last - but here is a great wiki article about it. But it has a great tip about using a plastic bags to help you slip on into the lovely, tight, and sexy wetsuit!

Monday
Set #1
200 swim choice
6x100, #1 k/s, #2 d/s, #3 swim choice, repeat @20s rest

Set #2
100 swim choice
3x100, #1 k/s, #2 d/s, #3 swim choice, repeat @20s rest


Wednesday
Set #1
200 swim
10x50, #1-4 kick, 5-6 drill, 7-10 swim build, @15s rest

Set #2
100 swim
6x50, #1-2 kick, 3-4 drill, 5-6 swim build, @15s rest


Friday
Set #1
200 choice swim
4x150 k/d/s by 50 @ 20s rest

Set #2
100 choice swim
2x150 k/d/s by 50 @ 20s rest

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Spring Quarter Newsletter
POSTED: 5/21/12 11:40 AM

Congrats to everyone that competed again this weekend! As always, we'd love to hear about your race, especially your swim. Any concerns you have, or any improvements, we'd love to hear from you!

Announcements:
1 - Please remember to always sign-in when you come to practice. We keep a record of all attendance and use the numbers to determine how the program will continue to grown and build. If you forget on your way in, please check off your name on the way out.

2 - HAPPY HOUR this Wednesday! Join us for happy hour at Guapos on 4515 Wisconsin Ave NW, Washington DC to socialize with your swimming buddies. It is just north of the intersection of Wisconsin and Albermarle, a 5 minute walk from the pool. Regular happy hour ends at 7, but Guapos has graciously extended some specials for the DC Tri Club. Specials include $3 Budweiser drinks (includes Bud Light, Bud Lime, etc.), $5 wine, and $6 margaritas. Simply say you're with the DC Tri club at the bar and they'll give you the special rate.

3 - Open Water Swim - Thursday's National Harbor are in full swing, let us know if you would like to cash in your outdoor swim clinic this time around. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

Drill of the week: Catch up drill
Your arms move as they normally would, however you do not start a stroke until the arm moving has "caught up" to the other arm in front of you. This helps with proper body rotation and catch of the water! Feel free to ask any of the coaches or co-leaders at practice if you need extra guidance.

Article of the week: Tips for open water swimming that you can practice in the pool while training! http://triathlon.competitor.com/2009/07/training/open-water-training-in-the-pool_2561

Warm Up Sets:

Monday:
300 swim
3x100 - 50 Kick/50Swim – rest 10s between 100’s

Wednesday:
500 - kick, drill, swim, pull, build by 100

Friday:
200 kick
10 x 50 - odds build, evens easy with 10 seconds rest

See you at the pool!

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Spring Quarter Newsletter
POSTED: 5/29/12 11:19 AM

Hope everyone had a fantastic memorial day weekend, with lots of training, BBQs and reflection time included. The weather was beautiful and hopefully you were able to take advantage of it!

Announcements:
1 - Please remember to always sign-in when you come to practice. We keep a record of all attendance and use the numbers to determine how the program will continue to grown and build. If you forget on your way in, please check off your name on the way out.
2 - Open Water Swim - Thursday's National Harbor are in full swing, let us know if you would like to cash in your outdoor swim clinic this time around. Please let us know at least 24 hours in advance via Masters@dctriclub.org.
3 - Due to the program's growth, we have recently added a friendly face to the co-leaders group - Katie Tobin! Feel free to let her know any questions/suggestions you have about the program as she comes on board. We're excited for her to join us!

Drill of the week: One arm freestyle.
Keep one arm at your side while stroking with the other. Be wary - this drill can be very difficult, but if done properly, will show any swimmer that balance is needed in the stroke. You'll be able to feel more of where hip rotation and body position can be corrected to become more balanced in the water. For easier performance of this drill, keep the arm that is not being used straight out in front of your body.

Article of the week: Seven Most Important Aspects of Freestyle Swimming http://triathlon.competitor.com/2010/09/training/seven-most-important-aspects-of-freestyle-swimming_12191
See if any of these can be improved when performing the one arm freestyle drill above, especially #3 and #5.

Warm Up Sets:

Wednesday
400 - easy swim
300 - kick
200 - build
100 - pace

Friday
6 x 75 - kick/one arm drill/swim by 25
2 x 100 - first 50 build, second 50 easy

Happy swimming!
Amanda, Catharine, Jule and Katie!

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Spring Quarter Newsletter
POSTED: 5/29/12 11:19 AM

Hope everyone had a fantastic memorial day weekend, with lots of training, BBQs and reflection time included. The weather was beautiful and hopefully you were able to take advantage of it!

Announcements:
1 - Please remember to always sign-in when you come to practice. We keep a record of all attendance and use the numbers to determine how the program will continue to grown and build. If you forget on your way in, please check off your name on the way out.
2 - Open Water Swim - Thursday's National Harbor are in full swing, let us know if you would like to cash in your outdoor swim clinic this time around. Please let us know at least 24 hours in advance via Masters@dctriclub.org.
3 - Due to the program's growth, we have recently added a friendly face to the co-leaders group - Katie Tobin! Feel free to let her know any questions/suggestions you have about the program as she comes on board. We're excited for her to join us!

Drill of the week: One arm freestyle.
Keep one arm at your side while stroking with the other. Be wary - this drill can be very difficult, but if done properly, will show any swimmer that balance is needed in the stroke. You'll be able to feel more of where hip rotation and body position can be corrected to become more balanced in the water. For easier performance of this drill, keep the arm that is not being used straight out in front of your body.

Article of the week: Seven Most Important Aspects of Freestyle Swimming http://triathlon.competitor.com/2010/09/training/seven-most-important-aspects-of-freestyle-swimming_12191
See if any of these can be improved when performing the one arm freestyle drill above, especially #3 and #5.

Warm Up Sets:

Wednesday
400 - easy swim
300 - kick
200 - build
100 - pace

Friday
6 x 75 - kick/one arm drill/swim by 25
2 x 100 - first 50 build, second 50 easy

Happy swimming!
Amanda, Catharine, Jule and Katie!

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Spring Quarter Newsletter
POSTED: 6/04/12 11:48 AM

Short and sweet this week :)

Announcements:
1- Two Open Water Swim opportunities this week! - Thursday, June 7 at National Harbor from 7:00pm - 8:00pm or Saturday, June 9, at Sandy Point from 7:00am - 8:15am or 8:30am - 9:45am. Let us know if you would like to cash in your outdoor swim clinic this time around. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

Drill of the week - Head up/Sighting drills
Great for use in the open water, and better to practice in the pool! Swim freestyle with your head up, or practice glancing straight ahead without breathing just before you put your head back down in the water.

Article of the week - Start out front!
http://triathlon.competitor.com/2011/09/training/start-your-swim-at-the-front_39827
We've all felt it - hesitancy to be at the front of the swim start line with the pre-notion that the swimmers around us are stronger and better...you all should take confidence in the fact that you've been training hard and well these past few months, and you certainly deserve to be towards the front of the pack! At your next race, challenge yourself. Overcome your fear, and take at least one step closer to that start line than you normally would

Warm up sets:

Monday
6 x 100 - kick, drill, swim, kick, build, easy

Wednesday
125 - last 25 build
25 - drill
(Do this 4x through)

Friday
Time to be creative! - make up your own set, distance, and pace. If you think of one that we should do as a group, let us know :)

See you at the pool!

Amanda, Catharine, Katie and Jule

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Spring Quarter Newsletter
POSTED: 6/11/12 10:23 AM

Congratulations to everyone who competed in Ironman 70.3 Eagleman, and anyone else who competed this weekend! As always, feel free to let us know how your race went! We're thrilled to hear about it!

Announcements:
1 - No practice on Friday, June 15. Please let us know if you would like a workout sent to you.
2- Open Water Swim opportunity this week! - Thursday, June 14 at National Harbor from 7:00pm - 8:00pm. Let us know if you would like to cash in your outdoor swim clinic this time around. Please let us know at least 24 hours in advance via Masters@dctriclub.org.
3 - Team Happy Hour is Wednesday, June 20th! Keep an eye out for the location and details in next week's newsletter.

Drill of the week - Fingertip drag
During the recovery phase of your stroke (as your arm comes forward), drag your fingertips across the water. This will force your elbow towards the ceiling, which is the proper arm position as your arm comes forward. Your elbow should always be the highest, followed by your forearm, wrist, and hand.

Article of the week - Chrissie's Guide to the Open Water
Thanks to our great co-leader, Katie, we've got a great article for you this week, with tips from Chrissie Wellington herself.
http://www.chrissiewellington.org/wp-content/uploads/2012/06/220_Open_Water.pdf

Warm up sets:

Monday:
100 swim
75 kick
50 drill
25 fast
Perform 3 times through

Wednesday:
2 x 200 - build the last 50
2 x 50 - 1st 50 kick, 2nd 50 easy swim

staceymerola    JOINED: 12/6/11    POSTS: 1
RE: Spring Quarter Newsletter
POSTED: 6/12/12 10:35 AM

I would like a workout sent to me for Friday. I'm trying to get my weekly mileage up.
Thanks!

kst718's ravatar kst718    JOINED: 8/29/11    POSTS: 95
RE: Spring Quarter Newsletter -- Bonus workout edition
POSTED: 6/13/12 1:19 PM

You got it, Stacey! (And everyone else who was breathlessly hoping there would be a workout)

Bonus workout:

Warmup:
300 swim, 100 kick on your back, 100 drill (your choice)

Main:
100, 200, 300, 300, 200, 100 with :15 sec rest after each. Going up the ladder, swim at a steady 80%. Going down the ladder, swim the first 50 of every 100 at 80% and the 2nd 50 of every 100 at 90%. {{Modification for lane 1: just do 1 of the 300s}}

100 easy

16 x 25 (or 8 x 50 if you're swimming long course) with :20 rest, odd #s are at 80% (cruise with good form) and evens are FAST, 100% like a shark is chasing you. These fast bursts are helpful to get around the chaos during an open water swim, or to get around a buoy quickly. (Or if there is a shark.) See how fast you can go without your stroke falling apart.

600 steady swim (added bonus for open water practice: turn around where the lane makes a T at the end but don't actually touch the wall; this will be really aggravating in a 25 yd pool, though) {{Modification for lane 1: do a 300 instead}}

Cool down:
200 easy. Be proud of yourself for doing a bonus swim.

Total: 3000 or 2400

kst718's ravatar kst718    JOINED: 8/29/11    POSTS: 95
RE: Spring Quarter Newsletter--Thursday Thursday Thursday!
POSTED: 6/13/12 1:25 PM

1. Thursday means open water swimming at National Harbor! Email masters@dctriclub.org to RSVP and while you're at it, post to this forum that you're going and if you need a ride. It's also relatively easy to reach via bike, so let us know if you need help getting there.

2. Thursday also means happy hours! What better way to get the taste of river water out of your mouth than by joining fellow DC Tri members at one of the three regional happy hours? Check your weekly DC Tri Club newsletter for the exact locations. I know Holli and I will be at the DC one for sure, so we hope to see you there!

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 365
RE: Spring Quarter Newsletter
POSTED: 6/14/12 7:36 AM

Heads up everyone!

Wilson pool is open this Friday! I just got word last night, post practice from the pool manager that Wilson will indeed to be open on Friday. Their professional development day got cancelled. (Let the DC Government jokes begin).

We will have a Wave One Coach and a co-lead there! Wooot!

-Catharine

astolz1's ravatar astolz1    JOINED: 2/28/09    POSTS: 538
RE: Spring Quarter Newsletter
POSTED: 6/14/12 10:02 AM

Subscribing... thank you!
Not to take anything away from the Wave One HH OWS this eve but hope to see many of you out at tonight's regional Happy Hours, DC and/or Arlington.
http://dctriclub.org/index.cfm?fuseaction=interact.events&id=600
Im planing on going to next thur's Wave one OWS & HH the day after the Wed Membership Meeting.
http://dctriclub.org/index.cfm?fuseaction=interact.events&id=637
- Adam

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