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Summer Quarter Newsletter
CREATED: 07/02/12 by miataj REPLIES: 24
miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
Summer Quarter Newsletter
POSTED: 7/02/12 10:46 AM

Hey everyone,
We are so excited to begin this next quarter with you all! The program is sold out, so we hope you’re excited to see us on Mondays, Wednesday and Fridays, or just on Fridays. We’ve got some great drills/sets/workouts/instruction planned for you all, and we’re looking forward to working with every single one of you.

Announcements: (Lots of 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. We are having an information session today (7/2) and Friday (7/6) 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.

3. There will be no practice this Wednesday, July 4th, as the pool is closed for the holiday. Take some well deserved time off to celebrate with family and friends, and watch some fireworks!

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.

5. We have a new co-leader added to the Master’s Program! You all probably know Holli Finneran as the impressive one training for an ironman – always attending practices, and managing to get in her long bikes and runs every week. Definitely tap her as a resource for your training and mileage concerns! Welcome to the team Holli!

6. Open Water Swim - Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. So let us know if you would like to cash in your outdoor swim clinic this time Thursday, July 5 from 7pm – 8pm. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

7. On Sunday, July 8, WaveOne is holding the “Swim Across the Potomac” race. Check in opens at 6am and the race begins at 8am. Check out the website for more details on this great race! http://washingtonscrossingswim.com/ The temperature of the water has been in the low 80s, so you may not even need your wetsuit :)

8. Another swim race opportunity - Get your fast twitch muscles in gear! DCPR is holding their 31st annual masters swim at Hains Point on Sunday, July 22 at 8am! (Warm up is at 7:30am). 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: KICKING (everyone’s favorite)
The myth of not using your legs during the swim to conserve for the rest of your race is not true! (I repeat: NOT TRUE!) You always need to be kicking, although the exertion you allow can be modified based on the point of the race you’re at. Kicking is necessary in order for your entire body to be balanced in the water. You may kick on your back (in streamline), on your side, or on your stomach. We will work on kicking frequently in practice, so learn to love it!

Article of the week: Olympic Trials!
We all know you’re tuning into the Olympic trials, and hopefully you’ve been able to catch some of the fast swimming in the pool! Here is an article regarding the latest triathlon news for the games, along with a few links to some other articles: http://www.nbcolympics.com/news-blogs/triathlon/spirig-wins-2nd-straight-world-series-triathlon.html

Looking forward to working with you all! Happy 4th of July!!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 7/09/12 12:58 PM

Hello swimmers!

Congrats to all that competed this weekend in the brutal heat! Just getting yourselves to the start line is a major accomplishment! But we have some shout outs to the program's age group and division winners - Amanda (1st), Elliott (2nd), Katie (2nd), and Liana (2nd). We also have some major studs in the program - Katie (7th overall in swim), Elliott (1st overall in bike), Holli (17th overall in bike), Brady (17th overall in bike and 27th overall in swim), Rachel (26th overall in swim), Amanda (28th overall in swim), and Liana (42nd overall in swim).

1. Open Water Swim - Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. So let us know if you would like to cash in your outdoor swim clinic this time Thursday, July 12 from 7pm – 8pm. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

2. Swim race opportunity - Get your fast twitch muscles in gear! DCPR is holding their 31st annual masters swim at Hains Point on Sunday, July 22 at 8am! (Warm up is at 7:30am). 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 - Distance Per Stroke (DPS)
Distance per stroke is important because it focuses on making sure you get the most distance you can per stroke. It 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.

Article of the week - Delineating the Perfect Swim Stroke!
Passed on by our very own, Catharine Myung! It gets very technical and detailed in the article regarding stroke technique and the most advantageous position, but still a great read! http://well.blogs.nytimes.com/2012/07/04/delineating-the-perfect-swim-stroke/?ref=health

Warm up sets (to be completed before practice begins):

Monday:
5 x 100 - kick, drill (choice), build, easy by 25

Wednesday:
200 - swim
100 - kick
50 - fast (80% max HR)
100 - drill
200 - swim

Friday:
6 x 75 - odds kick, evens swim
4 x 50 - build

Have a great week!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 7/16/12 8:50 AM

Hello everyone!

Hope you all had a great weekend! For those of you that had a race or a great training session during the past week, feel free to let us know how it went. We love hearing from our swimmers!

Announcements:
1. Open Water Swim - Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. So let us know if you would like to cash in your outdoor swim clinic this time Thursday, July 19 from 7pm – 8pm. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

2. Swim race opportunity - Get your fast twitch muscles in gear! DCPR is holding their 31st annual masters swim at Hains Point THIS Sunday, July 22 at 8am! (Warm up is at 7:30am). The link to register is here: https://www.clubassistant.com/club/meet_information.cfm?c=1565&smid=4082. Don't miss out on a fun opportunity to race in the pool!

3. Our first team happy hour will be next Monday, July 23! Look in next week's newsletter for more details on location and time.

Drill of the week - Sighting
When we practice in the pool, with set parameters and walls, it's not always necessary to look in front of you, but we all know that's not the case in the open water! Practice sighting by looking forward every 5-6 strokes when we provide a set with drills. Sighting should be done in a way that minimizes movement in your body, so as not to disrupt the balance in your stroke. Most times, you should simply lift your head enough so that your eyes just slightly come over the top of the water. You may also look forward before or after you take your breath, but this may get you more tired. Practice both, and feel free to ask the coaches and co-leaders for any assistance.

Article of the week - Tips for Sigthing
We'll keep the theme the same. Here are some helpful tips to work on sighting.
http://triathlon.competitor.com/2012/01/training/9-secrets-to-sighting_46124

Warm up sets (to be completed before practice begins):

Monday:
3 x 100 - Swim, build each 100
2 x 50 - 25 drill, 25 easy swim

Wednesday:
500 choice (mix it up however you'd like)

Friday:
2 x 50 - kick
2 x 75 - kick, drill, swim by 25
2 x 100 - swim, 75% effort

Have a great week!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 7/23/12 9:36 AM

Hello everyone!

Congratulations to everyone who competed in Ironman Lake Placid, or any other race that went on this weekend. We hope that the race went well and that your training paid off!

Announcements:

1. Come out for the first happy hour of the season, tonight, at Public Bar, right after practice. Public Bar is located at 4611 41st Street Northwest, right around the corner from the pool. This is a great opportunity to mingle with your fellow swimmers! Hope to see you all out there!

2. Open Water Swim - Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. So let us know if you would like to cash in your outdoor swim clinic this time Thursday, July 26 from 7pm – 8pm. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

3. Swimming Lane Etiquette - general rules to follow when you're swimming in the pool with others: (a) When passing, lightly tap the individual's foot in front of you, accelerate your pace and swim around them, (b) when approaching the wall, swim towards the middle of the wall (or the cross) towards the very end, that way it is easier to turn around and there are no collisions, (c) when resting at the wall inbetween sets, please remain at the side of the lanes, so that other swimmers in the middle of a set can continue swimming, (d) always swim counter-clockwise.

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 - Short course repeats
Think of throwing in some short course repeats into your workouts! Yes, you want to develop your aerobic capacity, but anaerobic systems are important as well.
http://lavamagazine.com/training/ppt%E2%80%99s-short-course-repeats-for-long-course-athletes/#axzz1jdAw8Us4

Monday:
2 x 50 swim
2 x 100 kick, swim by 50
2 x 200 - 50 drill, 50 build, 100 pace swim

Wednesday:
150 - pace swim
100 - kick/drill by 50
50 - build
100 - drill/kick by 50
150 - pace swim

Friday:
200 swim
4 x 50 - drill choice
100 build

Have a great week!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1064
RE: Summer Quarter Newsletter
POSTED: 7/23/12 10:39 AM

Congratulations to your coach Jule for getting three 1st places and one 2nd place at yesterday's Long Course Meet at the East Potomac Pool. Way to go, Jule!

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 8/06/12 12:35 PM

Hello everyone! Below is your weekly newsletter for the week of August 6:

Announcement:

Open Water Swim - Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. So let us know if you would like to cash in your outdoor swim clinic this time Thursday, August 9 from 7pm – 8pm. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

Drill of the week: Fingertip drag

Use this drill to work on the position of your arm during the recovery phase of the stroke. Move your arms in freestyle as you normally would, but drag your fingertips across the water as you bring your arm forward, allowing your elbow to stick up towards the ceiling.

Article of the week: Olympics!

Have you been following our Olympians? Check out the race synopsis here: http://www.usatoday.com/sports/olympics/london/triathlon/story/2012-08-04/olympic-triathlon-nicola-spirig-wins/56777300/1

Warm Ups (to be completed before practice):

Monday:
4 x 150 - kick, drill (choice), build by 50

Wednesday:
500 - easy, build by 50

Friday:
200 swim
100 kick
50 fast
100 build
200 drill, easy by 50

Have a great week!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Summer Quarter Newsletter
POSTED: 8/06/12 4:56 PM

Also for anyone that doesn't know
- Jule, one of our co-leads won her age group this weekend at Culpper!
- Adam came in 3rd in his age group.
- Brady came in 5th in his age group

If you or know of someone in the program had a great achievement (podium placement, personal record, or finally achieving zen in a mass start) at a race or anywhere you want us to announce, feel free to let us know at masters@ dctriclub.org. We love celebrating each other's achievements!

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 8/13/12 9:19 AM

Hello everyone,

Hope you all enjoyed the beautiful weather this weekend. If you tend to pass on reading the announcements/drills/articles in our weekly newsletters, I'll eventually forgive you :) I will advise that this week's newsletter is EXTREMELY important to read all the way through. Some very helpful tips and some changes at Wilson for the upcoming weeks are included. Please take a glance!

Announcements:

1) CLOSURE OF WILSON POOL: We will not be able to swim at Wilson pool during their annual closure. This year it is from August 26 through September 8. In lieu of these practices, WaveOne is offering two open water swims at National Harbor which will be FREE for all members of the DC Tri Masters Program. The Open Water Swims will be held on Sunday, August 26, at 7am and Thursday, August 30, 6:30pm - both at the National Harbor. We will also start a carpool list so we can all get to and from the National Harbor. We are also working on an alternate plan for the week of September 3 as well. But we will let you know as soon as we get things nailed down. In addition to these swim opportunities, workouts will be.

2) Open Water Swim - Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. So let us know if you would like to cash in your outdoor swim clinic this time Thursday, August 16 from 7pm – 8pm. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

3) Happy hour next Monday, August 20 at Public Bar! The happy hour will be immediately after practice. Public Bar is located at 4611 41st Street Northwest, Washington, DC, just around the corner from the pool. We hope you all can make it!

4) Lane etiquette - this is a MUST READ! Please read this article so that you are fully aware of lane etiquette rules! If you have any questions, please ask one of the coaches or co-leads: http://www.cartegic.com/passing.htm

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: (another IMPORTANT READ!)
An article on Interval Training from our very own Denis Crean!! Great read!! http://www.feelthewater.com/Articles.html

Warm Ups (To be completed before practice):

Monday:
400 - 25 kick, 25 drill, 50 swim (repeat 4x)

Wednesday:
200 swim
8 x 50 - odds easy, evens build (15 seconds rest between each)

Friday:
6 x 100
#1 - easy
#2 - build
#3 - easy
#4 - FAST
#5 - build
#6 easy

We'll see you all at practice! Enjoy the week!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 8/20/12 10:46 AM

Hello swimmers!

Hope you had a great weekend. Congratulations to everyone who competed in the Luray Triathlon and Age Group National Championships this weekend! We will post results from the races later today or tomorrow so you all can see how amazing your fellow teammates are doing in their races! In the meantime, feel free to email us and let us know how own individual race went! We all know that times only tell part of the story!

Announcements:

1) CLOSURE OF WILSON POOL: We will not be able to swim at Wilson pool during their annual closure. This year it is from August 26 through September 8. In lieu of these practices, WaveOne is offering two open water swims at National Harbor which will be FREE for all members of the DC Tri Masters Program. The Open Water Swims will be held on Sunday, August 26, at 7am and Thursday, August 30, 6:30pm - both at the National Harbor. We will also start a carpool list so we can all get to and from the National Harbor. We are also working on an alternate plan for the week of September 3 as well. But we will let you know as soon as we get things nailed down. In addition to these swim opportunities, workouts will be.

2) Open Water Swim - Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. So let us know if you would like to cash in your outdoor swim clinic this time Thursday, August 23 from 7pm – 8pm. Please let us know at least 24 hours in advance via Masters@dctriclub.org.

3) Happy hour TONIGHT at Public Bar! The happy hour will be immediately after practice. Public Bar is located at 4611 41st Street Northwest, Washington, DC, just around the corner from the pool. We hope you all can make it!

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 - Technique vs. Open Water Skills
I personally read this article and thought it was very helpful. See if it can help you determine what to focus on more as you begin to train for your last races!
http://triathlon.competitor.com/2012/08/training/saras-slam-technique-vs-open-water-skills_59217

Warm up (To be completed before practice):
Monday:
6 x 150 - odds drill, evens swim

Wednesday
2 x 100 - pace swim
2 x 50 - build
2 x 100 - 1st 25 head up, build the remaining 75

Friday
3 x 200
#1 - kick/drill by 50
#2 - build swim
#3 - pace swim

We'll see you all at practice! Have a great week!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

laubetst    JOINED: 9/2/09    POSTS: 2
RE: Summer Quarter Newsletter
POSTED: 8/20/12 11:14 AM

I believe there is an open water swim on Sunday for those of us in the Master's Swim program. Can you please give us information on the time and place for the swim? Maybe directions?

I am able to drive if anyone needs a ride!

Thanks,

Beth

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Summer Quarter Newsletter
POSTED: 8/20/12 11:27 AM

Beth -

You are one step ahead of us. An email is going out shortly (ie as soon as we finish writing it) to make sure that everyone gets the information.

-Catharine

kst718's ravatar kst718    JOINED: 8/29/11    POSTS: 95
RE: Summer Quarter Newsletter
POSTED: 8/27/12 1:23 PM

Happy Monday, swimmers! Even though we aren't meeting at Wilson tonight, we can still eat, breathe, and sleep swimming.

On tap this week:

* Open water swim this Thursday: Please RSVP to Wave One here https://www.clubassistant.com/club/clinics/reserve.cfm?c=1699&cid=55188 and request/offer a carpool here https://docs.google.com/spreadsheet/viewform?formkey=dG1BbkhhdlFtTnFIZEZCeEotZ0lhTWc6MQ#gid=0 We had a great swim on Sunday morning, and Thursday will be yet another excellent opportunity to practice sighting, turning tricks around the buoys, and building up a tolerance to Potomac water.

* Other swimming opportunities: See below for some workouts, courtesy of the Wave One coaches. Both Marie Reed (Adams Morgan) and Takoma (Takoma Park metro) pools will be open while Wilson is closed.

*Congrats to Holli for rocking the Louisville Ironman yesterday!

* Swimmer buddy needed: One of our teammates needs a support swimmer for the Patriots 70.3 race in Williamsburg on Sept 8. For medical reasons, she needs someone to swim next to her and alert the kayakers in the unlikely event that she has a medical emergency; this is highly unlikely but will not be allowed to swim otherwise. Please contact Claudia at Cblackburn@paonline.com to volunteer or get more information.

Article of the Week: How to Not be a Crossover Artist
Crossover may be lucrative in the music world, but it's not efficient in swimming. Read Coach Denis's article about preventing cross-over when your hands enter the water:
http://www.feelthewater.com/Open_Water_Swimming_CrossOver_Article.html

Swim Workouts (yes, plural!):

#1
2x150 KDS by 50 on :20 rest
400 build, :30 rest
2x100 1 build, 2 fast on :15 rest
400 pace on :30 rest
4x100 descend on base
400 negative split
6x100 descend; 1-3 on base +:05; 4-6 on base
400 for time with strong, good effort :45 rest
8x100 1&2 easy with :20 rest
3-5 descend on base +:10; 6-8 base +:05
Easy 200
Total 3,700
If you want to reduce yardage, change 400s to 300s and/or sets of 100s to 2,3,4,5x

#2
12x100
1-4 kick first 25 of first 50, drill first 25 of second 50
5-8 descend on base +:05
9-12 descend on base
500 swim at strong pace, feel in control of your pace and stroke
20 x 50
1-5 build each to 90% at base/2 + :05
6-10 max 3 breaths per 50 on :30 rest
11-15 head up on at base/2 + :05
16-20 fast on base/2 + :10
400 swim , 300@pace, last 100 fast
200 easy
Total 3,300

#3
4x200 odd pace, even neg split on basex2
800 swim - swim first 400 at base pace, second 400 at base minus :02, try to stay steady and look at the clock to check your progress, :60 rest
4x150 head up 1st 50, swim 100 on base +:10 (do your math)
600 strong, be in control swim fast into and out of turns, :60 rest
4x100 descend on base
Easy 200
Total 3400

See you on the water!

Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 9/04/12 11:33 AM

Hope everyone had a great labor day weekend! This is the second and final week (phew!) of Wilson's Pool closing. Read below for some other workout opportunities available.

Announcements:

1 - Open water swim this Thursday - This is a great opportunity to get in the water before the Nation's Tri! Please RSVP to Wave One here: https://www.clubassistant.com/club/clinics/reserve.cfm?c=1699&cid=55188 and request/offer a carpool here https://docs.google.com/spreadsheet/viewform?formkey=dG1BbkhhdlFtTnFIZEZCeEotZ0lhTWc6MQ#gid=0. Thursday will be yet another excellent opportunity to practice sighting, turning tricks around the buoys, and building up a tolerance to Potomac water.

2 - Other swimming opportunities: Workouts will be posted later this afternoon, courtesy of the Wave One coaches. Both Marie Reed (Adams Morgan) and Takoma (Takoma Park metro) pools will be open while Wilson is closed.

3 - Swimmer buddy needed: One of our teammates needs a support swimmer for the Patriots 70.3 race in Williamsburg on Sept 8. For medical reasons, she needs someone to swim next to her and alert the kayakers in the unlikely event that she has a medical emergency; this is highly unlikely but will not be allowed to swim otherwise. Please contact Claudia at Cblackburn@paonline.com to volunteer or get more information.

4 - CONGRATULATIONS to Brady Nelson on his wedding!!!

5 - Good luck to everyone racing in the Nation's Triathlon this weekend!! We'll see you out there on the mall!

Article of the week: Conquer Your Swim Weakness
Feel like you have a weakness in your races? Identify your weakness here and look at tips for improvement. This article was featured in the triathlete magazine a few months back and has some great tips! http://triathlon.competitor.com/2012/08/training/conquer-your-swim-weakness_60742

Happy swimming everyone!

Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 9/04/12 12:33 PM

Workouts for the week. These are nation's prep, lower yardage, more rest, go fast on the fast repeats.

1) 6x150 on base, take and extra 30 seconds rest after #3
1500 swim, take 10s rest at each 500, keep you pace within 3 seconds of each 500.
8x50 odd fast, even easy, 20 sec rest
Easy 200
3000 total

2) 10x50 odd drill/swim by 25; even kick/swim by 25 all on 20 sec rest
6x200 descend 1-3 4-6 on base +:15
6x100 2x (easy, build, fast) on base+:10
Easy 300 perfect stroke
2300 total

3) 400 warm up
8x50 odd drill 25, different drill 25; even perfect swim :15 rest
3x100 easy perf stroke, build, fast on base +:10
4x50 odd drill swim, even easy
3x100 same as above
8x50 drill, easy, drill, build, fast, easy, fast, easy on :20 rest
300 easy
2300 total

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 9/10/12 3:48 PM

Hello swimmers!

There were a ton of great races this weekend! See below for all of the outstanding performances!!


Announcements
1 - It's time for another team happy hour! Mark your calendars for next Wednesday, September 19 for a night to interact with your team members outside the pool!
2 - Registeration for the Masters program fall quarter is opening this week some time. All current members will receive an email with more information (look for it in your inbox around Wednesday evening)
3 - Check out the stellar finishes of your fellow team members from this weekend:

Nations Triathlon
- While Wayne beat Heather by roughly 5 mins, Heather did do her swim sans wetsuit – so we are going to call it a draw if there was a dinner bet on this race :)
- Erik Arnold finished in the top 25% of his age group.
- Megan came in 25th in her age group.
- Paul set a PR on his swim – by 24 mins.
- Marc placed 2nd in his age group and 32nd overall!
- Kyoko was 21st on the Run in her Age group.
- Adam placed 12th in his age group with being the 4th fastest in the
bike and run in his age group as well.
- Kristina came in 24th in her age group.
- Amanda Bauer finished in the top 25% in her age group.
- Kathleen was 27th on her run in her age group.
- Joshua was 3rd on the swim in his age group.
- Brian came in 24th on the swim among the Elite Men.
- Charles Shedrick finished in the top 25% in her age group.
- Tracy came in 9th on the swim in her age group.
- Stephanie came in 17th on the bike in her age group.
- Holli Finneren came in 3rd on the Bike in her age group.
- Toni set an Oly distance PR.
- Julianne Miata placed 5th in her age group.
- Mark and Susie are newly minted triathletes from the New Triathelete Program.

And some other’s that are proud finishers are
- John Anthony Meza
- Al Sheppard
- Rachel Greenblatt
- Ryan Murguia
- Veronica Valdivieso
- Olivia Solari Yrigoyen
- Beth Strum

These things wouldn’t run without volunteers and here are just some of
the volunteers we saw on race day: Rachel Dolan, Liana Wyler, Sarah McElroy, Gretchen Anderson, and Catharine Myung

And while the bulk of the club and the program were in DC racing – we had a few brave souls that went out to do some other races
.
Claudia did the aqua bike at the Patriot’s Half, while Emerson went out for the whole 70.3 miles!

Elliott Lane came in 3rd in his age group and Katie came in 2nd on the aquabike at Rev 3 – Cedar Point.

And finally while everyone else were serious races David went off to make a tie dye shirt at the Color Run. ;)

Article of the week:

The "article" is actually a video this week! Check out this link to learn how to prevent shoulder injuries (the most common injury in the sport):
http://www.youtube.com/watch?v=tP7fV_d7cDQ&feature=player_embedded

Workouts will be provided for the week shortly!

Happy swimming everyone!

Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 9/10/12 4:25 PM

Workout for tonight is nice and easy, for all of you recovering from your amazing performances:


500 – kick/drill/pace swim/build swim/pace swim, by 100

4 x 150 – 50 swim/50 drill (See below)/50 swim (take 20 seconds rest between each)
#1 – Drill is sculling
#2 – Drill is catch up fingertip drag
#3 – Drill is sighting every 5 strokes
#4 – Drill is your choice (pick a drill to work on your weakest point)

5 x 100 - build to 60% on BI + :30
-exaggerate your stretch and reach on the last 25 of each 100

500 – choice – do whatever you need to loosen up

Total yardage: 2100

Check in for emails coming up, informing you of the plan for the remainder of the week! As you can imagine, these last minute notices make planning tight for us, but we are doing everything we can to provide you with the best workout alternatives possible! Have a great workout!

JADMeza's ravatar JADMeza    JOINED: 12/1/09    POSTS: 46
RE: Summer Quarter Newsletter
POSTED: 9/11/12 12:58 PM

FYI - in my Swim I set a PR 42.11 in 1500 meters! Thanks Master Swim!! Overall I came in 95th out of 223! Again, best placing ever overall :) woohoo. Hooray for training.

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 9/12/12 10:28 AM

That's great news!! We're always thrilled to hear when our swimmers set PRs! Congrats!!

kst718's ravatar kst718    JOINED: 8/29/11    POSTS: 95
RE: Summer Quarter Newsletter
POSTED: 9/12/12 3:31 PM

Swim sets, get your swim sets here!

Wednesday:

Lane 1:
200 swim/200 kick/200 pull(or drill)/200 swim
4x50 w/:15 rest (25 scull/25 swim)
4x50 w/:15 rest (25 head up/25 swim)
4x50 w/:15 rest (25 dolphin dive/25 swim)
3 x [3x50 w/:10 rest (FAST!) then 1x150 w/:30 rest smooth]
200 cool down
*2500 total*

Lane 2:

200 swim/200 kick/200 pull/200 swim
4x50 w/:15 rest (25 scull/25 swim)
4x50 w/:15 rest (25 Tarzan Drill/25 swim)
4x50 w/:15 rest (25 dolphin dive/25 swim)
4 x [3x50 w/:10 rest (FAST!) then 1x150 w/:30 rest smooth]
300 breathing 3/4/5/3/4/5 by 50
200 cool down
*3000 total*


Friday (in case Wilson is still closed)

Warm up:
300 swim with every 3rd 25 is kick

Main Set, Lane 1:

2 x (600 swim, building from 75-90% effort within each 200 of the 600s, w/:60 rest) Keep your form in good shape throughout this set.

Lane 2: do 4 x 600 instead

All:

Cool Down:
300 swim (easy)

Total: 1800 or 3000

miataj's ravatar miataj    JOINED: 3/5/11    POSTS: 65
RE: Summer Quarter Newsletter
POSTED: 9/17/12 11:26 AM

Hello swimmers!

We've missed seeing you over these past few weeks. It's finally time to get back in Wilson pool and fall under the wrath of your coaches :) Don't worry, we'll ease you all back into your tip-top swimming shape.

Announcements:

1 - It's time for another team happy hour! This Wednesday, September 19, we'll hold a happy hour for our Masters team members at Public Bar,located at 4611 41st Street Northwest, right around the corner from the pool. This is a great opportunity to mingle with your fellow swimmers! Hope to see you all out there!

2 - You all should have received communication regarding registration for the Masters program fall quarter. Remember, the current summer quarter is being extended an extra couple of weeks to make up for the extended closing at Wilson. If you have any questions, please feel free to email us at masters@dctriclub.org.

3 - Open Water Swim - That's right! Thursday's National Harbor are still going on. These open water swims are run by Wave One, who also coach at our practices. Let us know if you would like to cash in your outdoor swim clinic this time Thursday, September 20 from 6:30pm – 7:30pm. NOTE: the change in time! Since the sun is setting earlier, the start time has moved up a half hour! And hurry - there are only two Thursday OWS sessions left before the end of the season! Please let us know at least 24 hours in advance if you'd like to attend via Masters@dctriclub.org.

Article of the week - The 70.3 Worlds Races That Didn’t Go To Plan

Everyone has experienced it - a race that didn't go according to plan and you had to make significant adjustments or sacrifices (If you're one of the lucky few that this hasn't happened to, beware! The more races you do, the more likely something will end up going wrong). Take a look and see how some of the professionals cope with an off day!

http://triathlon.competitor.com/2012/09/features/the-70-3-worlds-races-that-didnt-go-to-plan_61673

Warm up sets (to be completed before practice!):

Monday:
500 – kick/drill/swim/drill/kick by 100

Wednesday:
8 x 75 – kick/drill/swim by 25
15 seconds rest after each

Friday:
2 x 250
#2 should be faster than the first (neither should be very fast - max effort should stay below 75%)

Looking forward to seeing you all this week!
Your co-leads,
Amanda, Catharine, Holli, Jule and Katie

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