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CUA Swims 2010
CREATED: 02/23/10 by ncrcoach REPLIES: 137
hppeabody's ravatar hppeabody    JOINED: 9/17/09    POSTS: 193
RE: CUA Swims 2010
POSTED: 3/17/10 2:27 PM

I'm hoping that for the killians group you meant a 300 cool down to make a total of 1800 rather than an 1800 cool down... but then again you are sort of crazy, Hugh...?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
RE: CUA Swims 2010
POSTED: 3/17/10 3:01 PM

Thanks HP, I made the corrections. Just in a hurry during my lunch break. Yes, I might be the type of person who has an 1800 cool down.

kmwpro's ravatar kmwpro    JOINED: 2/28/09    POSTS: 269
Hincapie Gear @ CUA Tonight
POSTED: 3/17/10 4:06 PM

In case a 17x100 or the promise of green beer wasn't enough...I've now got the box of Hincapie Gear in my car and will be there tonight.

If anyone planning to swim @ CUA tonight ordered Hincapie, you can pick it up from me after practice/pre-beer in the parking lot.

Hooray! Bib Shorts! Bike Jerseys!

philotri's ravatar philotri    JOINED: 2/28/09    POSTS: 253
RE: CUA Swims 2010
POSTED: 3/17/10 9:39 PM

Bib shorts, bike jerseys & flip turn lessons. If only attending tonight wouldn't have violated my rule against swimming more than one time per week.

Which is up significantly from last year's rate of once per quarter. I believe Hugh may swim more in one workout than I do in a year.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
3/22 - CUA Swim
POSTED: 3/22/10 1:31 PM

It's raining. Come swim!

Group 1
Warm up: 200 free, 100 pull, 100 kick
Drills: 6 * 100 - 25 kick (w/o board), 50 drill, 25 swim
Main set
1 * 300
2 * 150
3 * 100 - IM (fly/back/breast/fr or free/back/breast/free or free/back/free/back)
4 * 75
6 * 50 - odds free, evens pull
12 * 25 - on 30 fast - but not all out
100 - stretch
Kick: 200
Cool down: 200
Total: 3300

Group 2
Warm up: 100 free, 100 pull, 100 kick
Drills: 4 * 100 - 25 kick (w/o board), 50 drill, 25 swim
Main set
1 * 200
2 * 150
2 * 100 - IM (fly/back/breast/fr or free/back/breast/free or free/back/free/back)
2 * 75
4 * 50 - odds free, evens pull
4 * 25 - on :40 fast - but not all out
100 - stretch
Kick: 150
Cool down: 200
Total: 2400

Group 3
Warm up: 150 free, 100 pull
Drills: 2 * 100 - 25 kick (w/o board), 50 drill, 25 swim
Main set
1 * 200
2 * 100 - IM (fly/back/breast/fr or free/back/breast/free or free/back/free/back)
4 * 50 - odds free, evens pull
8 * 25 fast - with 20 sec rest - but not all out
100 - stretch
Kick: 100
Cool down: 150
Total: 1600

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
RE: CUA Swims 2010
POSTED: 3/24/10 12:07 AM

Stretch it out workout for 3.24.10

Group C

Warm up: 300 SKP 100 swim/kick/pull
Pull set: 3 x 100 practice alternate breathing every
3-5; may use paddles

Kick set: 4 x 50 on :15-20 secs. rest may use fins
Swim easy 100

Main set: 6 x 100 2 sets of 3 (pace work)
rest :15-20 secs.
One minute rest between sets

Speek work 4 x 50 on 1:20-1:30
odds fast; evens stretched out

Cool down 100 easy choice
Total 1,800

Group B
Warm up 400 200 swim/100 kick/
100 pull

Pull set 2 x 200 practice alternate
breathing every 3-5;
May use paddles

Kick set 6 x 50s on :15-20 secs rest;
fins OK
Swim easy 100

Main set 9 x 100 pace work; 3 sets of 3
rest 15-20 secs
One min. rest between sets

Speed work 6 x 50 on 1:15
odds fast; evens stretch out

Cool down 200 easy choice
Total 2,600

Group A
Warm up 500 200 swim/100 kick/200 pull

Pull set 3 x 200 alternate breathing every 3-5
paddles okay

Kick set 8 x 50s on :15-20 rest fins OK
Swim easy 200

Main set 12 x 100 on 2:00 4 sets of 3
rest :15-20 between each 100
rest 1:00 between sets

Speed work 8 x 50 on 1:00-1:10
odds fast; evens stretch out

Cool down 200 easy choice
Total 3,400

krafty81's ravatar krafty81    JOINED: 5/20/09    POSTS: 127
RE: CUA Swims 2010
POSTED: 3/24/10 11:04 PM

Will the bike jerseys be mailed out? I ordered a long sleeve about three months ago. thanks.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
3.29.10 CUA Swim
POSTED: 3/29/10 11:55 AM

I ate too many cupcakes this weekend
Warm-up - 400: 200 free, 100 pull, 100 kick
Drills - 5 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set
400 - Medium/strong effort
100 - IM (free/back/breast/free - or free/back)
300 - Medium/strong effort
100 - Pull
200 - Medium/strong effort
100 - IM (free/back/breast/free - or free/back)
100 - Medium/strong effort
100 - Pull
Speed - 5 x 100: 25 swim, 50 fast, 25 swim - On set time
Kick - 3 x 100: 25 kick, 50 swim, 25 kick
Cool Down - 200
Total: 3300

I ate too much cheese cake this weekend
Warm-up - 300: 100 free, 100 pull, 100 kick
Drills - 4 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set
300 - Medium/strong effort
100 - Pull
200 - Medium/strong effort
100 - IM (free/back/breast/free - or free/back)
100 - Medium/strong effort
100 - Pull
Speed - 4 x 100: 25 swim, 50 fast, 25 swim - On set time
Kick - 3 x 100: 25 kick, 50 swim, 25 kick
Cool Down - 200
Total: 2500


I ate too many Chocolate chip cookies this weekend
Warm-up - 200: 100 free, 100 pull
Drills - 3 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set
200 - Medium/strong effort
100 - IM (free/back/breast/free - or free/back)
100 - Medium/strong effort
100 - Pull
Speed - 3 x 100: 25 swim, 50 fast, 25 swim - On set time
Kick - 2 x 100: 25 kick, 50 swim, 25 kick
Cool Down - 100
Total: 1600

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
RE: CUA Swims 2010
POSTED: 3/29/10 1:53 PM

Amanda, thanks for the workout and I'm looking forward to it. I don't see an "I ate too many brownies this weekend" group?

tdn9999's ravatar tdn9999    JOINED: 7/16/09    POSTS: 49
RE: CUA Swims 2010
POSTED: 3/29/10 3:17 PM

Do you think any of the ordered Hincapie Gear will be there tonight?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
3.31.10 CUA Swims
POSTED: 3/30/10 2:49 PM

Just a heads up that tomorrow I will be available for on-deck stroke instruction and working on flip turns. I will post the workout tomorrow. -Hugh

jennycrawford's ravatar jennycrawford    JOINED: 2/28/09    POSTS: 38
RE: CUA Swims 2010
POSTED: 3/31/10 1:33 PM

I heard whispers that the CUA pool would be closed on Monday, April 5. Is the workout cancelled for that night?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
RE: CUA Swims 2010
POSTED: 3/31/10 3:41 PM

Not so. I have checked with the CUA head swim coach and he says the pool is available for us on Monday, the 5th. Tonight's workout will be posted in a bit.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
3.31.10 CUA Swims
POSTED: 3/31/10 4:22 PM

Okay, here is the workout for tonight. I'll be available for instruction, tips, drills as I have already done my workout today. At 7:30 p.m. I will begin working with those who want to improve/develop their flip turns.

Group Red
Warm up: 400 (150 swim/pull, 100 kick)

Drill set: 8 x 50s #1 & 8 count your strokes for a 50
# 2-7 25 drill/25 swim
Drill is rollover/corkscrew

Pull: 400 straight; may use paddles
Main set: 2 x 200
(1700) 2 x 100
4 x 50
4 x 25
4 x 50
2 x 100
2 x 200
go faster as you go up the ladder

Kick set: 3 x 100 IM order
Cool down: 200 easy
Total: 3,400

The Rollover Drill (or corkscrew) is a sequence of 3-4 strokes freestyle, rolling over to 2-3 strokes backstroke and repeating. This helps body rotation and aids in learning flip turn.

Group White
Warm up: 300 (100 swim/pull/kick)

Drill set 6 x 50 # 1 & 6 count your strokes for a 50
# 2-5 25 drill/25 swim
Drill is rollover/corkscrew

Pull: 300 straight; may use paddles
Main set: 1 x 200
(1300) 2 x 100
4 x 50
4 x 25 go faster as you go up the ladder
4 x 50
2 x 100
1 x 200

Kick set: 2 x 100 alternate kicking
(on back/stomach/frog kick, etc.)
Cool down: 200 easy
Total: 2,600

Group Blue
Warm up: 300 (150 swim/100 pull/50 kick)

Drill sets: 6 x 50 # 1 & 4 catch up
# 2 & 5 one arm stroke
# 3 & 6 thigh slap; push all the way through as you finish your stroke

Pull set: 200 straight w/ buoy
Main set: 1 x 200
(900) 1 x 100
2 x 50
4 x 25 decrease rest as you go up the ladder
2 x 50
1 x 100
1 x 200

Kick set: 200 alternate every 25 on back/stomach
Cool down: 100
Total: 2,000

KBRESLIN    JOINED: 1/24/10    POSTS: 62
RE: CUA Swims 2010
POSTED: 4/01/10 12:03 PM

ncrcoach,
do you provide instruction for lower level intermediate swimmers? i almost need to start over w/swimming b/c i sink and can't get the breathing down. thanks!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: CUA Swims 2010
POSTED: 4/05/10 9:31 AM

Hi All,

I added a 4th workout based on some of the feedback I have received at HH’s and other events. I want to thank those who have expressed their concerns with the workouts; they really are open to all levels!! We have 6 lanes and the back pool for our use.

Hope to see you tonight!
Amanda


The Easter Bunny left me too many Cadbury Eggs
Warm-up - 500: 200 free, 150 pull, 150 kick
Drills - 8 x 50: Drill down, free back
Main Set
1 x 500 - Straight
5 x 100 - Odds pull, evens IM ( or free/back/breast/free - or free/back)
2 x 250 - Straight (try to have the second one faster than the first)
Speed - 8 x 50: Hard - on a set time with at least 20 sec rest
100 easy
Kick - 3 x 100: 25 kick, 50 swim, 25 kick
Cool Down - 200
Total: 3400

I ate the entire solid chocolate bunny that was in my basket
Warm-up - 300: 100 free, 100 pull, 100 kick
Drills - 5 x 50: Drill down, free back
Main Set
1 x 400 - Straight
4 x 100 - Odds pull, evens IM ( or free/back/breast/free - or free/back)
2 x 200 - Straight (try to have the second one faster than the first)
Speed - 5 x 50: Hard - on a set time with at least 20 sec rest
100 easy
Kick - 3 x 100: 25 kick, 50 swim, 25 kick
Cool Down - 100
Total: 2500

Jelly Beans, what Jelly Beans???
Warm-up - 200: 100 free, 100 pull
Drills - 4 x 50: Drill down, free back
Main Set
1 x 300 - Straight
3 x 100 - Odds pull, evens IM ( or free/back/breast/free - or free/back)
2 x 150 - Straight (try to have the second one faster than the first)
Speed - 4 x 50: Hard - on a set time with at least 20 sec rest
Kick - 2 x 100: 25 kick, 50 swim, 25 kick
Cool Down - 100
Total: 1800

All I got was carrots
Warm-up - 100: 100 free
Drills - 3 x 50: Drill down, free back
Main Set
1 x 200 - Straight
2 x 100 - Straight (try to have the second one faster than the first)
Speed - 3 x 50: Hard - on a set time with at least 20 sec rest
Kick - 2 x 100: 25 kick, 50 swim, 25 kick
Cool Down - 100
Total: 1100

ajm27's ravatar ajm27    JOINED: 2/28/09    POSTS: 128
RE: CUA Swims 2010
POSTED: 4/06/10 1:58 PM

Great workout last night! Kudos to Amanda for such clever workout names :)

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
4.07.10 CUA Swims 2010
POSTED: 4/07/10 5:31 PM

Sorry for posting late. Got busy at work. Hope this hot weather drives people to the lap lane.

Group X
Warm up: 400 150 swim/150 pull/100 kick

Drill set: 4 x 100 50 drill/50 swim drill is one-arm free;
alternate left/right on each 25

Main set: A) 4 x 400 even paced rest :20-30
(choose one)
B) 1) 400 even paced
2) 2 x 200 even paced
3) 4 x 100 even paced
4) 4 x 50 breathe every 5
8 x 25 breathe every 7

Kick set: 4 x 100 25 kick/50 swim/25 kick; fins okay
Speed set: 4 x 50 fast; fins okay;
work on stroke turnover

Cool down: 300 pull
Total: 3,300

Group Y
Warm up: 300 100 swim/pull/kick

Drill set: 3 x 100 50 drill/50 swim
Drill is one-arm freestyle
Alternate left/right on each 25

Main set: A) 3 x 400 even paced rest 20-30
(choose one)
B) 1) 400 even paced
2) 4 x 100 even paced
3) 4 x 50 breathe every 5
8 x 25 breathe every 7

Kick set: 3 x 100 25 kick/50 swim/25 kick; fins okay
Speed set: 4 x 50 FAST; fins okay; work on stroke
turnover

Cool down: 200 pull
Total: 2,500

Group Z-1
Warm up: 300 100 swim/pull/kick

Drill set: 6 x 50 25 drill/25 swim; drill is one-arm free;
alternate left (odds) and right (evens)

Main set: 2 x 400
#1 1 x 200
2 x 100 even paced
#2 4 x 50 breathe every 3
8 x 25 breathe every 5

Kick set: 2 x 100 25 kick/50 swim/25 kick
Speed set: 4 x 50 fast with 20-30 secs rest

Cool down: 100 pull
Total: 1,900

Group Z-2
Warm up: 200 100 swim/50 pull/50 kick

Drill set: 4 x 50 25 drill/25 swim; drill is one-arm free;
alternate left (odds) and right (evens)

Main set: 1 x 100 even paced
(400) 4 x 50 breathe every 3
8 x 25 breathe every 5

Kick set: 2 x 100 25 kick/50 swim/25 kick
Speed set: 4 x 25 fast with 20 secs. rest

Cool down: 100 pull
Total: 1,200

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1751
RE: CUA Swims 2010
POSTED: 4/07/10 10:56 PM

Good, tough swim.

What are the odds of this: the two other people in my lane both got bad leg cramps, and had to stop. The hot weather cause it?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1051
RE: CUA Swims 2010
POSTED: 4/07/10 11:11 PM

Ed, you are dead one right! Tough workout tonight. My body is so tired and will probably need a rest day tomorrow. Gotta stay hydrated during these hot days.

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