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Winter Quarter Masters Swimming Weekly Newsletter
CREATED: 01/04/12 by rojojade REPLIES: 17
rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 1/04/12 10:31 AM

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. If you have friends that are interested in joining this quarter – depending on how this quarter progresses, we may open some limited slots on a month to month basis if we think the program can handle it. But that’s a decision that we will make later on.

Annoucenments
1. By now everyone should have gotten a welcome email in their inboxes and have subscribed to the forums. If you haven’t receieved 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. Yet another reminder we are having an information session the first day we are meeting (Wednesday, Jan 4) 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.

3. Just a reminder that we are not meeting on Monday, Jan 16 due to Martin Luther King Day. We will post up a set for those that are ambitious and don’t want to take a day off.

Drill of the Week KICK DRILL!
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
Pick one drill to do.
Wednesday
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

Friday
Set #1
200 swim
6x100 - 50 Kick/50Swim 50Drill/50 Swim – rest 15s between 100’s

Set #2
100 swim
4x100 - 50 Kick/50Swim 50Drill/50 Swim – rest 15s between 100’s

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 1/09/12 8:22 AM

So looks like we all survived our first week of Masters Swimming - though there were more then a few charlie horses and cramps along the way. We would like to promise that you won't get them this week - but that would be a lie. But 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.

Announcements
1. Exciting news - we will be having Wave One coaching provided on Mondays, as well as, Wednesdays and Fridays now. Wooot - more swimming attention for all of us.

2. Just another reminder that we are not meeting on Monday, Jan 16 due to Martin Luther King Day. We will post up a set for those that are ambitious and don’t want to take a day off - next week.

3. On Wednesday, Jan 18, 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.

4. 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,
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
4x75 k/d/s by 25 @ 20s

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 1/16/12 8:56 AM

It looks like we are all remembering how to swim again, and people are starting to get into the groove of where in the lane order you feel like you should be. Just remember you can always move up or down in the order of swimmers in a lane if you feel like you are a slower kicker or faster swimming.

Announcements

1. No meeting Today, Monday Jan 16, due to Martin Luther King Day. There is a set below for those that are ambitious and don’t want to take a day off. But it's a bit warmer today, so why not a run to the new MLK monument instead?

2. On Wednesday, Jan 18, we are going to have our first monthly post swim happy hour/dinner. Ever wonder what people look like when dressed in more then spandex and dry? Well this is your chance. Meet on the deck and we will all head over to either Guapos, Neisha, or maybe venture across the street to Murasaki (a sushi place that doesn't seem to have too bad of a crowd).

3. Just an FYI, there has been a rash of robberies in Upper Northwest DC since Christmas - thankfully none too close to the pool. But just be aware of your surroundings.

Drill of the Week - Shark fin
Start in the same position as you would for the side-kick drill. Lift your elbow on the arm closest to the surface of the water up toward the sky. Drag your hand through the water until it reaches your goggle line (or until you've made a shark fin). Slide the hand back down your body to where is started, roll onto your back, grab some air and repeat. Remember to keep your eyes looking directly at the pool bottom. Do the odd numbered lengths on the right side and the even numbered lengths on the left. This will work on your balance and body positioning.

Articles of the week Flip Turns vs Wall Turns
http://triathlon.competitor.com/2011/11/training/coach-debate-do-triathletes-have-to-flip-turn_43283
Some of you wanted to learn how to do a flip turn, others have questioned if triathletes need to know how to do a flip turn. So here's an article that addresses that and gives you pointers on how to do a flip turn or a more efficient wall turn. At some point in the program, we will go over flip turns for those that want to learn.

Happy Swimming everyone,
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
2x50 on :45/1:00/1:15
2x100 on 1:30/2:00/2:30
2x150 on 2:15/3:00/3:45
2x200 on 3:00/4:00/6:00
2x250 on 3:45/5:00/7:15
2x300 on 4:15/6:00/8:30
2x200 on 3:00/4:00/6:00
2x150 on 2:15/3:00/3:45
2x100 on 1:30/2:00/2:30
2x50 on :45/1:00/1:15
2x100 swim - cool down

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 1/23/12 11:45 AM

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. Thanks for everyone stopping by the post swim happy hour. We are going to try to hold these once a month - right now we are thinking every 3rd Wednesday of the month - but we are flexible if someone really wants it on another day or week. We have 3 Sarah's in the program and one of them celebrated a birthday on Sunday. So make sure you figure out which on is Sarah K and wish her a belated birthday.

Announcements
1. Yes, we do have practice tonight. We just confirmed with the pool that Wilson is open today. But this does bring up an important point - if we need to cancel a practice, we will let everyone know via email as soon as it's decided.

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: Pull Buoy Basics
http://triathlon.competitor.com/2011/12/training/swim-training-pull-buoy-basics_18810
We are incorporating more pulls into the warm up sets. So what is this weird piece of puffed plastic that you shove between your legs?

Happy Swimming everyone, 
Jule and Catharine


[/b]Warm up Sets[/b]
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

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 1/24/12 11:48 AM

And an extra announcement that didn't make the normal newsletter -

CLUB WIDE SWIM MEET!

Registration Open!
The Club Swim Meet will be held Sunday, February 5th at 9 am at Catholic University’s DuFour Center Pool.

Registration is now open. You will need to:
1. Register in the shop
2. Send Hugh an email with your events and emergency contact

Details, including events, are posted at: http://www.dctriclub.org/index.cfm?fuseaction=interact.events&id=613

We are looking for a few more volunteers to help record times. Hugh has promised coffee and treats. Email racedirector@dctriclub.org if you can help out.

See you there!

Andrea
Racing & Training, DC Tri

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 1/30/12 1:46 PM

We are now starting on week 5. We are officially over a third done. Sad panda face. At least we have ya'll for another 8 weeks! And as we slowly increase the mileage on your swims we cannot stress enough that you should bring some liquids to these swims. We know ya'll are thinking that during a race all you have to drink is the sea/lake/river water that you will be swimming in. But you also won't be doing drill sets and building to see how fast you can do a 100. And it would be nice to keep doing sets without cramps or stitches, right?

Announcements
1. First taping session of the quarter is this Sunday (Feb 5) at 2:45pm in Georgetown (Lab School - 4759 Reservoir Road, NW @ MacArthur Blvd). There is a limit of 12 people per session. So basically the first 12 people that email masters@dctriclub.org are in, and the rest will be placed on a waitlist. We will be sending out an email response with either that you are in to be taped or that you have been placed on the waitlist. Yes, we will have more of these tapings and priority will always be given to those that have not been taped for future sessions. Hope that didn't confuse everyone and feel free to email us if you have any questions.

2. Club Wide Swim Meet! Common - show off the new skills you have been learning! Or if you don't feel like racing - then you should gawk at everyone else under the guise of volunteering. For more information - http://www.dctriclub.org/index.cfm?fuseaction=interact.events&id=613

Drill and Article of the Week - Hyopxy breathing or 3/5/7 breathing
http://www.swimsmooth.com/breathing.html and http://www.swimsmooth.com/bilateral.html
One of the hardest things for us to learn is how to breathe and when to breathe. Common triathlete convention says that you breath every 2 strokes so that you keep your body oxygenated or whatnot for the rest of the race. Well that's great and all, but the more you breathe, the more you lose form; and the more your lose form, the more you lose speed. Also what are you going to do when you are in an open water swim where the waves are coming in on your dominate breathing side? So that's why we do the 3/5/7 drill. It's pretty simple, you breath every 3, 5, or 7 strokes. It will force you to alternate between your dominant and non-dominate breathing sides and helps to increase your lung capacity. Don't you just love two'fers?

Happy Swimming everyone, 
Jule and Catharine


Warm up Sets
Monday
1x100 Swim
1x100 kick
1x100 pull
4x100 (50 Drill/50 Swim)

Wednesday
1x200 Swim
1x100 kick
6x50 (50 Drill/50 Swim)

Friday
1x100 swim
6x50 (25kick, 25 swim)
6x50 (25 drill, 25 swim)

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 2/06/12 2:18 PM

We hope that everyone is ready to work off all the chips and beer from the Super Bowl! And because we've started a trend of Birthday shout outs - Happy Belated to Sarah L. and Kyoko! Let us know if you want your or someone in the program to get a birthday shout out. :)

Announcements
1. 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.

2. As you may or may not have noticed, we have a new coach that joined us on Mondays and Wednesdays - Anne. Denis will be on deck on Wednesdays, and Tammy will typically be on deck on Fridays.

3. We also have a new co-leader that is joining our program - Amanda Bauer. While she is new to the DC Tri Club, she was a competitive swimmer for 12 years. She also rowed in college while coaching swimming in the summer. Let's make sure that ya'll make her feel at home with our program.

4. Program Goodies - they are coming! And you need to be at a practice to get them. It's a tentative delivery date of Wednesday, but it all depends on when our gear mule (AKA fearless club president Ryan) can get to the storage unit. So more of an incentive for people that haven't come out in a while to come out. :D

5. Just Planning ahead - We are not meeting on Monday, Feb 20. For those that are gung-ho and don't want to miss a training, we will put up another set closer to the 20th.

Drill of the Week - Blind Swimming
Try to do this when it's not too crowded in the lanes - but it's really important to be able to swim in the straight line. And the only way to know if you are is to do it with your eyes closed. Swim normal freestyle with your eyes completely closed. On every 5th stroke, raise your head straight forward and "sight" on an object off in the distance (above). Make sure you are maintaining a straight path down the pool.

Article of the Week - Swim Training: Jumping On The Bilateral Breathing Bandwagon
http://triathlon.competitor.com/2010/05/training/triathlon-training-jump-on-the-bilateral-breathing-bandwagon_540
Yes, yet another week of stressing the importance of bilateral breathing. Honestly that's the hardest part of open water swimming, it's being able to control your breathing. And bilateral breathing will also help with breath control.

Happy Swimming everyone,
Jule, Amanda, and Catharine


Warm up Sets
Monday
1x100 Swim
1x100 kick
1x100 pull
4x100 (50 Drill/50 Swim)

Wednesday
1x200 Swim
1x100 kick
6x50 (50 Drill/50 Swim)

Friday
1x100 swim
6x50 (25kick, 25 swim)
6x50 (25 drill, 25 swim)

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 2/13/12 9:13 AM

Announcements
1. We are not meeting on Monday, Feb 20. For those that are gung-ho and don't want to miss a training, we will put up another set closer to the 20th.

2. If you are curious about who these crazy people that are encouraging you on deck are - http://www.dctriclub.org/index.cfm?fuseaction=Train.MSP_Leaders

3. Program Goodies - We are not crying wolf, they are coming! Though we aren't sure when we are able to get our hands on said goodies. We are aiming again to get them on Friday. You have to be on deck to get them. So come on out! And if you don't make it out when we pass out the caps (yes, DC Tri Club swimming cap!), the co-leads should have one or two stashed away at each practice for those that don't get them when we get them orginally.

4. And just a shameless plug for those that are part of the NCC - common guys! We worked so hard putting in the mileage in the pool to win this thing, keep swimming! Don't forget to log in your distances in the pool - this includes your warm up and cool down laps. Do some extra cool down laps. Every meter counts!

Drill of the Week - Single Arm Freestyle
Push off in a streamlined position with both arms extended over your head, then swim freestyle moving only one arm, leaving the other arm extended. Focus on the feeling of pressing your fingertips down and your elbow up in the first 9 to 12 inches of the pull. Maintain a streamlined position throughout the pull, rotating your body as it passes over your underwater hand and elbow in the catch position. Ride out each stroke and recover over the water, relaxing your arm and leading with your elbow. Swim one length of the pool using your right arm and then swim another length using your left arm. Breath every third or fourth stroke to better observe your underwater stroking arm.
http://www.youtube.com/watch?v=YmCUK3QUUDg


Article of the Week - Why is pace important?
http://www.active.com/triathlon/articles/why-swim-pace-is-important.htm
This past we were focused on pace. Just like running, finding your pace in the pool is really important to know what is a speed you can maintaince and what's an all-out speed to make it through your 750 meter to 2.4 mile swim legs of your triathlon races.


Happy Swimming everyone,
Jule, Amanda, and Catharine


Warm up Sets
Monday
1x100 Swim
1x100 kick
1x100 pull
4x100 (50 Drill/50 Swim)

Wednesday
1x200 Swim
1x100 kick
6x50 (50 Drill/50 Swim)

Friday
1x100 swim
6x50 (25kick, 25 swim)
6x50 (25 drill, 25 swim)

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 2/13/12 2:54 PM

Sorry for one more thing - yes we do have practice at Wilson this Friday (Feb 17th). Wilson will be closed on Saturday (Feb 18) and Sunday (Feb 19) for the Black History Swim Meet. And we do no have practice on Monday (Feb 20), but the pool is open from 9am to 5pm, if you want to swim still.

And just an FYI today (Feb 13) there is a swim meet at Wilson, so the lanes will be set up in 25 yards and we will be stationed in the lanes right next to the swim meet.

If you ever have any questions, always feel free to email us at masters@dctriclub.org. :)

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 2/20/12 7:36 PM

Announcements
1. Program goodies - We are not crying wolf. It's just that we are in DC and the storage unit is in VA. And VA is soooo faaaaarrr. But never fear, with the long weekend, we have the swim caps in our pretty little hands, and ready to be passed out on Wednesday! For those that don't want a swim cap, we also have a few water bottles. And DC Tri stickers for all! We will bring them out on Friday.

2. For those that are part of the NCC - home stretch people! We are soo close to win the overall championship! It means free water bottles for all! Don't forget to log in your distances in the pool - this includes your warm up and cool down laps. Do some extra cool down laps. Every meter counts! And if you are hard core, run or bike to and from the pool to get more miles.

Article and Drills of the Week - Plan Your Open Water Swim Training
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/plan-open-water-swims-013112.aspx
Since the it seems like winter is starting to let go (though it was never really here to begin with) we can start looking ahead to the days where we are going to be swimming outside and in the open water. But this UAST article goes over some of the drills that we have talked about in the past and brings it into an open water context. Bilateral breathing, sighting, fist drill, and more. See - we know what we are talking about people!

Happy Swimming everyone,
Jule, Amanda, and Catharine


Warm up Sets
Wednesday
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

Friday
Set #1
200 swim
6x100 - 50 Kick/50Swim 50Drill/50 Swim – rest 15s between 100’s

Set #2
100 swim
4x100 - 50 Kick/50Swim 50Drill/50 Swim – rest 15s between 100’s

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 3/05/12 12:35 PM

Announcements
1. Practice times are normal for this week. MWF, 7-8. Hope to see you there!

2. The coaches and co-leaders are having a meeting on Wednesday, March 7. If you have any concerns that you would like addressed during that meeting, please let one of the coaches or co-leaders know.

3. What's Up, Doc? Free sports doctor consultations 3/8
As part of the Tues/Thurs 7 PM fun runs, the Pacers Logan Circle group will host two sports doctors on March 8. If you've been having a nagging pain from swimming, running, or banging your head on the keyboard at work, now's your chance for a free consultation. Contact the fun run group (pacerslc.funruns@gmail.com) or Pacers store (202-506-2026) for more information. DC Tri Masters participant Katherine Tobin is a regular at these runs, so contact her at kttobin@gmail.com (or wearing the Japan swim cap at practice) if you have any questions about joining.

Article and Drills of the Week

People are starting their first tri race as soon as a month away. We gave you some tips on open water swimming recently, but here are some open water swimming tips from the pros: http://triathlon.competitor.com/2012/03/training/open-water-swimming-tips-from-the-pros_48850

Warm up Sets
Monday
300 kick/drill/swim by 50
2 x 100 build to 75%, 15 seconds rest inbetween each

Wednesday
5 x 100 swim, 10 seconds rest inbetween each
2 x 50 swim at 85%

Friday
150 swim
4 x 50 kick on back
150 swim, choice of stroke

Have a great week!
Catharine, Amanda and Jule

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
Updated Newsletter
POSTED: 3/19/12 10:29 AM

Announcements
1. Home stretch people - We have just 2 more weeks of practice before the new quarter starts. If you haven't signed up already, make sure you do ASAP as registration has just opened for the waitlist people and there are only a limited number of spots remaining.

2. Multisport Expo this weekend! If you are planning on going, think about volenteering for a few hours and earn an awesome shirt! Please email Amanda ac.dctri@gmail.com, to volunteer for this great event.

3. As always, if you have any questions or concerns or have any suggestions for the remaining part of this quarter or something for next quarter - feel free to let us know!

Article and Drills of the Week
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/swim-breathing-031312.aspx
Breathing breathing breathing - it always comes down to breathing!

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


Have a great week!
Catharine, Amanda and Jule

kst718's ravatar kst718    JOINED: 8/29/11    POSTS: 95
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 3/19/12 10:35 AM

FYI - according to the Parks & Rec website, the pool will be closed Friday, 3/23: http://app.dpr.dc.gov/dprmap/details.asp?cid=3

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 3/19/12 10:50 AM

Well that's annoying about the pool on Friday - I am currently trying to verify with the pool manager about the closure on Friday and will let everyone know about it.

And thanks Katie for also finding out that the email to volunteer was incorrect (damn you cut and paste for failing me!!!!). The correct email is ac.dctri@gmail.com.

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 3/19/12 11:13 AM

Okay folks - we are NOT meeting on Friday. I just confirmed it with the Wilson Pool Manager. Sorry about that folks.

And once again thanks to Katie for that catch! We will be posting a set later on this week for people to do on their own.

kst718's ravatar kst718    JOINED: 8/29/11    POSTS: 95
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 3/20/12 5:21 AM

Great practice last night! I think someone wanted to take a souvenir, in the form of my pool buoy. It's white foam with black ties and the initials KT written on the side. I picked up a nearly identical one that is yours. Shall we conduct a hostage exchange on Wednesday? Thanks! - KT

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
RE: Winter Quarter Masters Swimming Weekly Newsletter
POSTED: 3/23/12 10:49 AM

Hey all -

Just yet another friendly reminder that we DO NOT have practice today (Friday, March 23, 2012). For those that just need to get a set in, Jule was kind enough to put together a little something for ya'll.

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 inbetween each
1 – SPRINT
2 – Perfect technique
3 - SPRINT
4 – Head up drill
5 – SPRINT
6 – Easy

Total: 2700 yards

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 364
Last week of Masters Swimming for Winter Quarter
POSTED: 3/26/12 3:52 PM

It’s time to have our tearful good byes as another quarter of Masters Swimming comes to a close. For those that are continuing onto Spring Quarter – we are happy to see you again in April. For those that are parting ways – we hope to see you at another DCTri event. And as always feel free to come back.

Next quarter is completely sold out currently. But if you know of anyone that wants to join us, have them send us an email, at masters@dctriclub.org, and we can put them on the waiting list.

-Amanda, Catharine, and Jule

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
4x75 k/d/s by 25 @ 20s

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