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Spring Quarter Newsletter
CREATED: 04/02/12 by rojojade REPLIES: 21
miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 63
RE: Spring Quarter Newsletter
POSTED: 6/19/12 9:44 AM

Sorry this newsletter is a day late! I was without computer access yesterday and didn't get a chance to send it out. Hopefully that didn't deter some members from coming to practice last night :)

Announcements:

1 - Open Water Swim opportunity this week! - Thursday, June 21 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.
2 - The team happy hour date has changed! We wanted to make sure we didn't have overlap with the DC Tri member meeting this Wednesday, so the happy hour has been postponed. Look for details in next week's newsletter.
3 - Time to show off your skills gang! DCPR is holding their 31st annual masters swim at Hains Point on Sunday, July 22 at 8 AM! (Warm up is at 7:30). The link to register is here: https://www.clubassistant.com/club/meet_information.cfm?c=1565&smid=4082. Don't be shy to show off your hard work! You're all very talented swimmers and competing in a pool is an adrenaline rush. Plus, the more swimmers we get to attend, the more fun we can have organizing some great relays!

Drill of the week - dolphin kick off the wall
Dolphin kick is when your legs stay together, hips move up and down, and the legs follow. The dolphin kick is most advantageous when pushing the walls in streamline. It also creates some more oxygen deficit than you may be used to, which is great to practice for your races. Feel free to ask the coaches how you can better implement this drill into your workouts.

Article of the week - a recommendation from our very own Jeoyuh Lin! Enjoy! http://triathlon.competitor.com/2012/06/training/the-five-phases-of-swim-training_15972

Warm up (NOTE: This is NOT the workout for practice from 7-8pm. This is to be done before the workout begins if you are able to come early):

Wednesday:
4 x 150 swim with 10 seconds rest - build to strong pace
3 x 50, 25 kick, 25 swim

Friday
8 x 75 - kick/drill/swim by 25, dolphin kick off every wall, 10 seconds rest between each

Have a great week everyone!
Amanda, Catharine, Katie and Jule

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 63
RE: Spring Quarter Newsletter
POSTED: 6/25/12 8:40 AM

Congratulations to anyone who competed in the Philly Tri, or any other race this weekend! Let us know how it went

Announcements:

1 - Open Water Swim opportunity this week! - Thursday, June 28 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.
2 - The team happy hour will be this Friday, June 29! All members of the current program and our Friday only program are welcome to attend. Take advantage of meeting with your swim peers before the roster changes for the next quarter. The happy hour will be at Public Bar on Wisconsin NW (cross street is Brandywine, and within walking distance of the pool). Hope to see you all there!
3 - Get your fast twitch muscles in gear! DCPR is holding their 31st annual masters swim at Hains Point on Sunday, July 22 at 8 AM! (Warm up is at 7:30). The link to register is here: https://www.clubassistant.com/club/meet_information.cfm?c=1565&smid=4082. If we get enough people, I promise to provide a team cheer :)

Drill of the week - pick your favorite!
Last week of spring quarter - so pick either your favorite drill from the past few weeks, or the one that will help your open water swimming improve the most and hone in on it this week!

Article of the week - Another one from our co-leader Katie Tobin: http://blog.trainingpeaks.com/posts/2012/6/13/why-swimming-makes-you-want-to-eat-your-young.html

Warm up (NOTE: This is NOT the workout for practice from 7-8pm. This is to be done before the workout begins if you are able to come early):

Monday:
6 x 100 swim (build each 100)

Wednesday:
3 x 200 - kick, pull, swim by 200
2 x 50 - build

Friday
Last practice - your choice of warmup!

Happy swimming!
Amanda, Catharine, Katie and Jule

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