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CUA Swims 2010
CREATED: 02/23/10 by ncrcoach REPLIES: 137
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1045
CUA Swims 2010
POSTED: 2/23/10 11:16 PM

Here is the first swim workout of the year at Catholic U. No need to bring copies as I will provide them. Don't want to kill anyone, but still want the hardcores to get their due. See everyone tomorrow. Don't forget your $3.

Lanes 5-6
Warm up: 200 100 swim/100 pull

Drill set: 2 x 50 Drill: after each wall, hold a tight streamline and kick passed the flags.

Main set: Pyramid workout:
the shorter the distance, the quicker the pace.
50-100-150-200-150-100-50

Speed set: 4 x 25s with 20 sec. rest fast, but not all-out
Kick set: 100 choice (may use fins)

Cool down: 100 choice
Total = 1,400

Lanes 3-4
Warm up: 300 100 each swim/kick/pull

Drill set: 4 x 50 Drill: after each wall, hold streamline and kick passed the flags...remain elongated and tight

Main set: PYRAMID - the shorter the distance, the quicker the pace. 50-100-150-200-300-200-150-100-50 (1300)

Speed set: 8 x 25s on :40 fast, but not all-out
Kick set: 200 choice - may use fins

Cool down: 200 easy
Total = 2,400

Lanes 1-2
Warm up: 400 100 each swim/kick/pull/swim

Drill set: 6 x 50s drill is hold your streamline until you kick passed the flags

Main set: PYRAMID workout: the shorter the distance, the quicker the pace.
50-100-150-200-300-400-300-200-150-100-50 (2000)

Speed set: 12 x 25s on :30 fast, but not all-out
Kick set: 200 choice, may use fins

Cool down: 200 easy
Total = 3,400

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
CUA Swims 2010
POSTED: 2/24/10 4:42 PM

3400 does not equal "Don't want to kill anyone" Hugh! ::B^>::

I will be in lane 3 or 4 thank you very much

See you all tonight!
Looking forward to being back in the pool. Or something like that...

:::^b::

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1060
RE: CUA Swims 2010
POSTED: 2/25/10 8:40 AM

Thanks for the 'easy' workout Hugh. Going from zero to 3,000 in the pool is a real shock to the system. I was totally dazed by the time I got home and definitely slept well last night.

hppeabody's ravatar hppeabody    JOINED: 9/17/09    POSTS: 193
RE: CUA Swims 2010
POSTED: 2/25/10 1:57 PM

I'm just glad to still be alive after yesterday's workout (I was wondering if I would survive)-- and I did the 'easiest' of these 'easy' workouts!!

I ate a massive sushi roll, a mountain of edamame and a piece of chocolate cake after and i was still hungry. good stuff.

nbehappy's ravatar nbehappy    JOINED: 5/23/09    POSTS: 135
RE: CUA Swims 2010
POSTED: 2/25/10 5:55 PM

when are the workouts?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1045
RE: CUA Swims 2010
POSTED: 2/26/10 9:08 AM

Mondays and Wednesdays from 6:30-8pm. More information is on the main page under 'Buzz'.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
CUA Swims 2010
POSTED: 3/01/10 3:53 PM

I will bring copies

Group 1
Warm-up
300: 100 free: 100 pull: 100 choice
Drills (finger tip drill, catch up, left/right arm)
3 x 100: 25 swim: 50 drill: 25 swim - 20 sec rest
Main Set - About 30 sec rest between each
400 swim
4 x 100 alt between swim and pull
300 swim
3 x 100 - swim, kick, pull
200 swim
2 x 100 IM
100 swim
Speed
6 x 50s - fast down, easy back. 15 sec rest or on time
Kick
200
Cool Down
200
Total - 3200


Group 2
Warm-up
300 - 100 free: 100 pull: 100 choice
Drills (finger tip drill, catch up, left/right arm)
2 x 100: 25 swim: 50 drill: 25 swim - 20 sec rest
Main Set - About 30 sec rest between each
300 swim
3 x 100 - swim, kick, pull
200 swim
2 x 100 IM (or free, back, breast, free - or free/back)
100 swim
Speed
4 x 50s - fast down, easy back. 15 sec rest or on time
Kick
200
Cool Down
200
Total - 2200


Group 3
Warm-up
200 - 100 free: 100 pull
Drills (finger tip, catch up)
2 x 100: 25 swim: 50 drill: 25 swim - 20 sec rest
Main Set - About 30 sec rest between each
200 swim
2 x 100
200 swim
2 x 100 IM (or free, back, breast, free - or free/back)
Speed
2 x 50s - fast down, easy back. 15 sec rest or on time
Kick
100
Cool Down
100
Total - 1500

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
CUA Swims 2010 3.3.10
POSTED: 3/03/10 3:49 PM

Here is the workout:
The warm up is half swim, half pull. Drill 25 drill/25 swim; drill stroke, hold arm extended for a 3 count, then pull. Main set 1- Count your strokes for the first and last 25; count should be the same. Main set 2- Rest 20-30 secs. Speed set- Odds fast; evens moderate, Rest is 20 secs. Kick set- Choice kicking; fins are optional, but encouraged. Cool down- easy, choice.


Group 1:
WU: 200 (100 swim/pull)
Drill: 4x50
Main Set: 1 x 200
2 x100
Main Set 2: 4x100 rest 20-30 sec.
Speed Set: 4x50
Kick Set: 2x100
Cool Down: 100 easy
Total: 1,700

Group 2
WU: 300 (150 swim/pull)
Drill: 6x50
Main Set: 2 x 200
2 x100
Main Set 2: 4x100 rest 20-30 sec.
Speed Set: 6x50
Kick Set: 3x100
Cool Down: 200 easy
Total: 2,400

Group 3
WU: 400 (200 swim/pull)
Drill: 8x50
Main Set: 3 x 200
2 x100
Main Set 2: 6x100 rest 20-30 sec.
Speed Set: 8x50
Kick Set: 4x100
Cool Down: 200 easy
Total: 3,200

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1045
RE: CUA Swims 2010
POSTED: 3/03/10 4:13 PM

Thanks Amanda for posting my own workout. Sorry to miss it tonight. Go TERPS!!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
CUA Swims 3/8/10
POSTED: 3/08/10 11:44 AM

Group 1
Warm-up - 400: 200 free, 100 pull, 100 kick
Drills (Choice) - 6 x 50: 25 Drill/25 swim
Main Set
1 x 400
3 x 100 - GOOD TECHNIQUE & BUILD BY 25
1 x 300
3 x 100 - IM
1 x 200
3 x 100 - DESCEND 1-3
Speed - 5 x 100s - 25 Mod/50 fast/ 25 mod
Kick - 100
Cool Down - 200
Total - 3300

Group 2
Warm-up - 300: 100 free, 100 pull, 100 kick
Drills (Choice) - 4 x 50: 25 Drill/25 swim
Main Set
1 x 300
2 x 100 - GOOD TECHNIQUE & BUILD BY 25
1 x 200
2 x 100 - IM
1 x 100
2 x 100 - DESCEND 1-2
Speed - 4 x 100s - 25 Mod/50 fast/ 25 mod
Kick - 100
Cool Down - 200
Total - 2400

Group 3
Warm-up - 200: 100 free, 100 pull
Drills (Choice) - 4 x 50: 25 Drill/25 swim
Main Set
1 x 200
2 x 100 - GOOD TECHNIQUE & BUILD BY 25
1 x 200
2 x 100 - DESCEND 1-2
Speed - 2 x 100s - 25 Mod/50 fast/ 25 mod
Kick - 100
Cool Down - 200
Total - 1700

Build
Pace gets faster within each distance (i.e. 200 build would mean start the 200 at a long and loose pace and end the 200 at a strong pace)

Descend
Maintain consistent speed within each distance and each successive distance gets slightly faster. (i.e. the second 100 is faster than the first 100)

PS. If you mentioned to me about how much yardage Group 3 is up to (and I won't call you out, but you know who you are) - here is your workout :::^D::

Group 3*
Warm-up - 150 free
Drills (Choice) - 2 x 50: 25 Drill/25 swim
Main Set
1 x 100
2 x 100 - GOOD TECHNIQUE & BUILD BY 25
1 x 100
2 x 100 - DESCEND 1-2
Speed - 2 x 100s - 25 Mod/50 fast/ 25 mod
Kick - 50
Cool Down - 100
Total - 1200

SeanG's ravatar SeanG    JOINED: 4/8/09    POSTS: 159
RE: CUA Swims 2010
POSTED: 3/08/10 2:20 PM

Dumb question, but what's the difference in the descriptions above between "free" and "pull"?

kmwpro's ravatar kmwpro    JOINED: 2/28/09    POSTS: 263
RE: CUA Swims 2010
POSTED: 3/08/10 3:17 PM

When you pull, you don't kick. Hypothetically at least, when you are doing free, you do.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1045
RE: CUA Swims 2010
POSTED: 3/08/10 4:29 PM

Yes, Karen is right. Pulling is when you only use your upper body and place a piece of equipment called a 'pull buoy' between your thighs. It also means that you can use paddles which is definitely a huge part of my training.

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1060
RE: CUA Swims 2010
POSTED: 3/08/10 10:13 PM

Good workout tonight... I'm BEAT!

lizard151    JOINED: 5/8/09    POSTS: 17
RE: CUA Swims 2010
POSTED: 3/09/10 8:11 AM

Did anybody happen to find a pair of brown Smith sunglasses after last night's workout. I think I last saw them in the ladies' locker room. Thanks!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1045
RE: CUA Swims 2010
POSTED: 3/10/10 5:34 PM

workout 3.10.2010

Group C

warm up: 300 200 swim/100 kick
Pre-set: 4 x 50s 25 kick (w/o board)/25 swim
Drill set: 4 x 50 25 drill/25 swim
Drill is one arm freestyle; stroke with
one arm as other is extended

Main set: 3 x 200 odds are pulling
even is breathe every 3

Speed set 8 x 25s on 1:00
odds fast; evens moderate

Cool down: 200 100 kick/100 choice
Total = 1,700

Group B
warm up: 300 200 swim/100 kick

Pre-set: 4 x 50s 25 kick w/o board/25 swim
Drill set: 6 x 50s 25 drill/25 swim
Drill is one arm freestly; stroke with
one arm as other is extended

Main set: 5 x 200 odds pull
evens breathe every 3

Speed set: 12 x 25s on :45-50
odds fast; evens moderate

Cool down: 200 100 kick/100 choice
Total 2,300

Group A
warm up: 400 200 swim/100 pull/100 kick

Pre-set: 6 x 50s 25 kick w/o board; 25 swim
Drill set: 8 x 50s 25 drill/25 swim
Drill is one arm freestyle

Main set: 7 x 200s odds pull; evens breathe every 3
Speed set: 16 x 25s on :35
odds fast; evens moderate
This group may do other strokes

Cool down: 300 150 kicking/150 choice
Total: 3,200

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 326
3/15/10 CUA swim
POSTED: 3/15/10 3:41 PM

Here ya go.

Enjoy - as I won't be able to make it tonight. But no worries, Steve is bringing copies.

See ya Wednesday
(and we are planning a quick drink at Co Brooks after to celebrate St. Patty's Day)

Group 1
Warm up: 200 free, 100 pull, 100 kick
Drills: 3 x 100 - Alternating breathing: 1st 100 breathe every 3, 2nd 100 breathe every 5, 3rd 100 breathe every 7
Main Set
3 x 200 - Swim
4 x 150 - 50 easy, 50 hard, 50 easy
5 x 100 - Swim
6 x 50 - Hard - on set time (enough to push your self but still get some recovery)
200 - Kick
200 - Pull
Cool down - 200 - Easy free
Total - 3300

Group 2
Warm up: 100 free, 100 pull, 100 kick
Drills: 3 x 50 - Alternating breathing: 1st 50 breathe every 3, 2nd and 3rd 50 breathe every 5
Main Set
1 x 200 - Swim
3 x 150 - 50 easy, 50 hard, 50 easy
4 x 100 - Swim
6 x 50 - Hard - on set time (enough to push your self but still get some recovery)
150 - Kick
150 - Pull
Cool down: 200 - Easy free
Total 2300

Group 3
Warm up: 100 free, 100 pull, 100 kick
Drills: 2 x 50 - Alternating breathing: 1st 50 breathe every 3, 2nd 50 breathe every 5"
Main Set
1 x 200 - Swim
2 x 150 - 50 easy, 50 hard, 50 easy
3 x 100 - Swim
6 x 50 - Hard - on set time (enough to push your self but still get some recovery)
100 - Kick
100 - Pull
Cool down: 100 - Easy free
Total - 1800

ajm27's ravatar ajm27    JOINED: 2/28/09    POSTS: 127
RE: CUA Swims 2010
POSTED: 3/16/10 11:28 AM

Despite my pink bathing suit now being purple, that was a great workout last night! Once again, there was also great company with a full pool. Thank you all (Amanda, Hugh, Steve, Travis, etc) for making this happen. For anyone who was not tried the swims yet, come out....There is fun for all levels! And on Wednesday, we are going to wash away the chlorine (literally) with a beverage for St. Patty's Day!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1045
RE: CUA Swims 2010
POSTED: 3/16/10 3:44 PM

AJ, how coincedently, that we are celebrating St. Patty's Day after a chlorine swim. Guess I'll wear my green suit, cap and goggles.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1045
RE: CUA Swims 2010
POSTED: 3/17/10 12:00 PM

St. Patrick's Day workout

We are shortening the workout so we can head to Colonel Brooks Tavern to celebrate the day. Also, I will take about 15 minutes after practice to work with those who wish to learn a proper flip turn.

Lanes 5 & 6 (Harp group)

Warm up: 300 200 swim/100 pull

Main set: 17 x 50s
# 1-3 drill: may use catch up or one arm free
# 8, 12, 17 non-free (anything but free; may kick)

Cool down: 300 100 kick/200 choice
Total: 1,450

Lanes 3 & 4 (Killians group)

Warm up: 300 200 swim/100 pull

Main set: 10 x 50s
# 1-3 drill: may use catch up or one arm free
# 7, 10 non-free (kicking okay)

7 x 100s # 4 non-free (kicking okay)

Cool down: 300
Total: 1,800

Lanes 1 & 2 (Guinness group)

Warm up: 300 200 swim/100 pull

Main set: 17 x 100s
# 1-3 50 drill/50 swim
*drill may be catch up or one arm free

# 8, 12, 17 non-free (kicking, IM okay)

Cool down: 300 (100 kick/
50 underwater dolphining/
150 choice)

Total: 2,300

Happy St. Patrick's Day!

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