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CUA Swims 2010
CREATED: 02/23/10 by ncrcoach REPLIES: 137
chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
CUA Swim tonight
POSTED: 4/12/10 4:58 PM

Sorry for the delay!

I hope my math is right, I am pretty tired. But I will bring copies!

I went to Vegas this weekend
Warm Up: 200 free, 200 pull, 200 kick
Drills: 8 x 50 - 25 drill, 25 free
Main Set
300 - Straight
2 x 200 - med effort
3 x 100 - hard
300 - Straight
2 x 200 - 200 pull, 200 kick
3 x 100 - hard, on a set time
Kick: 200
Cool Down: 200
Total 3400

I went to New York this weekend
Warm Up: 150 free, 150 pull, 150 kick
Drills: 6 x 50 - 25 drill, 25 free
Main Set
200 - Straight
2 x 150 - med effort
3 x 100 - hard
2 x 150 - 150 pull, 150 kick
3 x 100 - hard, on a set time
Kick: 150
Cool Down: 200
Total 2500

I went to Paris this weekend
Warm Up: 100 free, 100 pull
Drills: 4 x 50 - 25 drill, 25 free
Main Set
200 - Straight
2 x 150 - med effort
3 x 100 - hard
2 x 100 - 100 pull, 100 kick
3 x 100 - hard
Kick: 100
Cool Down: 100
Total 1900

I went to Venice this weekend
Warm Up: 100 free
Drills: 2 x 50 - 25 drill, 25 free
Main Set
200 - Straight
2 x 100 - med effort
2 x 100 - 100 pull, 100 kick
2 x 100 - hard
Kick: 100
Cool Down: 100
Total 1200

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
CUA Swims 4.14.2010
POSTED: 4/14/10 4:01 PM

Tonight's workout. Hopefully, I won't be as fatigued as Monday. See everyone there.

Lanes 5 or 6
Warm up: 200 100 swim/50 pull/50 kick
Drill set: 2 x 100 50 drill/50 swim
Drill is bilateral breathing L and R

Main set: 8 x 50 #1, 4 50 easy
#2, 5, 7 25 easy/25 fast
#3, 6, 8 50 fast

Pull set: 100 straight w/ buoys
Speed set: 4 x 25 :20 seconds rest

Cool down: 100 kick
Total: 1,100

Lanes 5 or 6
Warm up: 300 100 swim/100 pull/100 kick
Drill set: 3 x 100 50 drill/50 swim
Drill is bilateral breathing L and R

Main set: 5 x 100 #1 100 easy #2 75 easy/25 fast
#3 50 easy/50 fast
#4 25 easy/75 fast #5 100 fast
+100 easy

Pull set: 200 straight
Speed set: 8 x 25 :20 seconds rest

Cool down: 200 kick
Total: 1,800

Lanes 3 & 4
Warm up: 400 100 swim/100 pull/100 kick/100 swim

Drill set: 2 x 150 50 kick/50 drill/50 swim
drill is finger tip drag
Pre-set: 3 x 100 descend; each one faster

Main set: 5 x 100 #1 100 easy #2 75 easy/25 fast
#3 50 easy/50 fast
#4 25 easy/75 fast #5 100 fast
5 x 100 repeat above

Pull set: 200 straight
+ 2 x 100 (optional)

Speed set: 8 x 25 IM order; fly/back/breast/free
may use free for fly
Cool down: 200 kick
Total: 2,800 (or 2,600 if skipped 2nd pull set)

Lanes 1 & 2
Warm up: 500 200 swim/100 pull/100 kick/100 swim
Drill set: 2 x 150 50 kick/50 drill/50 swim
Drill is finger tip drag

Pre-set: 3 x 100 descend; each one faster
Main set A: 5 x 200 #1 200 easy; #2 150 easy/50 fast
#3 100 easy/100 fast
#4 50 easy/150 fast; #5 200 fast

Main set B: 5 x 100 #1 100 easy; #2 75 easy/25 fast
#3 50 easy/50 fast
#4 25 easy/75 fast; #5 100 fast

Pull set: 300 straight
+ 2 x 100 (optional)

Speed set: 12 x 25 IM order; fly/back/breast/free
may use free for fly
Cool down: 200 kick
Total: 3,600 (or 3,400 is skipping second pull set)

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
4.19.10 CUA Swim
POSTED: 4/19/10 2:40 PM

Hope you all had a great weekend! Here is the swim workouts for today.

Enjoy!
Amanda

I biked the Eagleman course Sunday
Warm-up - 200 free, 150 pull, 150 kick
Drills - 5 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set
1 x 500 - Straight
2 x 200 - Pull
1 x 300 - Straight
2 x 100 - Try to have the second one faster than the first
1 x 100 - Non-free
Speed - 10 x 25: Hard - on a set time
50 easy/stretch
Kick - 4 x 100: 25 kick, 50 swim, 25 kick (may use fins)
Cool Down - 200
Total: 3400


I did the Du on Saturday
Warm-up - 200 free, 100 pull, 100 kick
Drills - 4 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set
1 x 400 - Straight
2 x 150 - Pull
1 x 200 - Straight
2 x 50 - Try to have the second one faster than the first
1 x 100 - Non-free
Speed - 8 x 25: Hard - on a set time
50 easy/stretch
Kick - 3 x 100: 25 kick, 50 swim, 25 kick (may use fins)
Cool Down - 150
Total: 2600


I did the Rumpuss in Bumpass this weekend
Warm-up - 150 free, 50 pull, 50 kick
Drills - 3 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set
1 x 300 - Straight
2 x 100 - Pull
1 x 100 - Straight
2 x 50 - Try to have the second one faster than the first
1 x 100 - Non-free
Speed - 6 x 25: Hard - on a set time
50 easy/stretch
Kick - 2 x 100: 25 kick, 50 swim, 25 kick (may use fins)
Cool Down - 150
Total: 1900


I'm in Boston…
Warm-up - 100 free, 50 pull, 50 kick
Drills - 2 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set
1 x 200 - Straight
1 x 50 - Pull
1 x 100 - Straight
1 x 100 - Non-free
Speed - 4 x 25: Hard - on a set time
50 easy/stretch
Kick - 2 x 100: 25 kick, 50 swim, 25 kick (may use fins)
Cool Down - 100
Total: 1300

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
4.21.2010
POSTED: 4/21/10 4:09 PM

Here's our hump day workout for tonight. Sorry, no catchy groups names from me.

Group I
Warm up: 200 100 swim/100 kick

Drill set: 6 x 50 Odds 25 drill/swim
Evens 25 kick/swim
Use catch up drill

Main set: 2 x 100 -even paced
2 x 100 pull -may use paddles
4 x 50 -bilateral breathing every 3 strokes

Kick set: 1 x 100 75 moderate/25 fast
Cool down: 100 easy
Total: 1,300

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

Drill set: 8 x 50 Odds 25 drill/swim
Evens 25 kick/swim
Use catch up drill

Main set: 2 x 200 -even paced
2 x 100 pull, may use paddles
6 x 50 -bilateral breathing every 3 strokes

Kick set: 2 x 100 75 moderate/25 fast
Cool down: 100 easy
Total: 1,900

Group III
Warm up: 400 200 swim/100 kick/100 pull

Drill set: 2 x 150 Kick/drill/swim by 25s in that order

Main set: 2 x 300 even paced
3 x 150 pull, may use paddles

3 x 100 -100s, breathe 3/5/3/5 by 25s

Kick set: 3 x 100 75 mod/25 fast
Cool down: 250 easy
Total: 2,600

Group IV
Warm up: 500 200 swim/100 kick/pull/swim

Drill set: 3 x 150 kick/drill/swim by 25s in that order
Main set: 3 x 300 even paced
4 x 150 pull, may use paddles
4 x 100 breathe 3/5/3/5 by 25s

Kick set: 4 x 100 75 mod/25 fast
Cool down: 250 easy
Total: 3,500

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1064
RE: CUA Swims 2010
POSTED: 4/21/10 8:48 PM

Sorry I missed you all tonight. I decided to eat a nice dinner instead.

My punishment will be suffering through this workout alone tomorrow.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
Swim workout 4.26.10
POSTED: 4/26/10 11:30 AM

I am perfectly aware that people might not like me after this workout.

Sorry. But not really ::B^>::

And trust me, it’s good for you!!!
Amanda


I ate a lot of queso this weekend
Warm-up - 500: 200 free, 150 pull, 150 kick
Drills - 8 x 50: 25 Drill/25 swim
Main Set
1 x 500 - Straight
4 x 50 - IM Order (Fly, Back, Breast, Free)
1 x 400
4 x 50 - Odd pull/ Evens Kick
1 x 300
4 x 50 - IM Order (Fly, Back, Breast, Free)
1 x 200
4 x 50 - Odd pull/ Evens Kick
1 x 100
Cool Down - 200
Total: 3400

I ate a lot of pizza this weekend
Warm-up - 400: 200 free, 100 pull, 100 kick
Drills - 6 x 50: 25 Drill/25 swim
Main Set
1 x 400
4 x 50 - Odd pull/ Evens Kick
1 x 300
4 x 50 - IM Order (Fly, Back, Breast, Free)
1 x 200
4 x 50 - Odd pull/ Evens Kick
1 x 100
4 x 50 - IM Order (Fly, Back, Breast, Free)
Cool Down - 200
Total: 2700

I ate a lot of cheeseburgers this weekend
Warm-up - 300: 150 free, 100 pull, 50 kick
Drills - 5 x 50: 25 Drill/25 swim
Main Set
1 x 300
4 x 50 - Odd pull/ Evens Kick
1 x 200
4 x 50 - IM Order (Fly, Back, Breast, Free)
1 x 100
4 x 50 - Odd pull/ Evens Kick
Cool Down - 150
Total: 1900

I ate a lot of takeout this weekend
Warm-up - 200: 100 free, 50 pull, 50 kick
Drills - 4 x 50: 25 Drill/25 swim
Main Set
1 x 300
2 x 50 - Odd pull/ Evens Kick
1 x 200
2 x 50 - IM Order (Fly, Back, Breast, Free)
1 x 100
2 x 50 - Odd pull/ Evens Kick
Cool Down - 100
Total: 1400

And if you can’t do fly, or IM order, please go
Free, back, breast, free
Or
Back/free/back/free
for each of the 50's.

kmwpro's ravatar kmwpro    JOINED: 2/28/09    POSTS: 270
Gear @ CUA Swim tonight
POSTED: 4/28/10 10:19 AM

People:
The Champion Systems giant box of gear just arrived and is in my car. My car will be @ CUA tonight. If you are swimming, come find me after swimming and pick up your stuff. I'm not bringing it inside.

If you are not swimming tonight, the giant box of gear will be at the Brick-Nic on Sunday.

If you are not at the Brick-Nic on Sunday, your stuff will be mailed.

hppeabody's ravatar hppeabody    JOINED: 9/17/09    POSTS: 193
RE: CUA Swims 2010
POSTED: 4/28/10 10:32 AM

What are the rules on having someone pick up stuff for you? I probably won't be at the bricknic, so I would like Karen Younkins to pick up my stuff for me tonight if that's permissible.
Thanks,
Hillary

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: CUA Swims 2010
POSTED: 4/28/10 11:47 AM

Karen Y. will be at CUA tonight? Omg, now I know I'll get schooled in the pool.

younkink's ravatar younkink    JOINED: 7/6/09    POSTS: 24
RE: CUA Swims 2010
POSTED: 4/28/10 11:59 AM

Well to be honest, i was planning on studying in the library @ CUA until you guys finish and then picking up the gear :) But, since you so nicely requested Hugh, maybe i'll grab my swim stuff and join you guys in the pool as well.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
CUA 4.28.2010
POSTED: 4/28/10 3:18 PM

Here is tonight's workout. It's dedicated to those heading out to Cambridge for the 6 Pillars ride on Saturday. I had already picked this out before I knew Younkink was going to be there. Hope I don't regret it.

I plan to do the 6 Pillars Century + a 30 min. run
Warm up: 500 200 swim/100 kick/100 pull/100 swim

Drill set: 4 x 100 50 drill/50 swim
Drill is one arm free; alt. R and L

Main set: 10 x 200
# 1-3 pull; breathe every 3
# 4-6 build each 50
# 7-8 descend
# 9-10 100 hard/100 mod.
50 easy

Speed set: 8 x 25 on :30 or 10 secs. rest
Cool down: 300 kick
Total: 3,500

I plan to do the 6 Pillars century only
Warm up: 400 200 swim/100 kick/100 pull

Drill set: 3 x 100 50 drill/50 swim
Drill is one arm free; Alt. R and L

Main set: 8 x 200 # 1-2 pull' breathe every 3
# 3-4 build each 50
# 5-6 descend
# 7-8 100 fast/100 mod.
50 easy

Speed set: 8 x 25 on :30 or 10 secs. rest
Cool down: 150 kick
Total: 2,700

I plan to ride the 56-mile Eagleman course
Warm up: 300 100 swim/100 kick/100 pull

Drill set: 6 x 50 25 drill/25 swim
Drill is one arm free; Alt. R and L

Main set: 5 x 200 #1 pull
#2-3 breathe every 3
#4-5 build each 50
50 easy

Speed set: 8 x 25 fast; rest :20 secs.
Cool down: 150 kick
Total: 2,000

I plan to bike the 37-mile course
Warm up: 200 100 swim/100 pull
Drill set: 4 x 50 25 drill/25 swim
drill is one arm free; Alt. R and L

Main set: 3 x 200 #1 pull
#2 breathe every 3
#3 build each 50
50 easy

Speed set: 4 x 25 fast; on 20 secs. rest
Cool down: 150 kick
Total: 1,300

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1064
RE: CUA Swims 2010
POSTED: 4/28/10 3:39 PM

Hugh just came up with some witty workout titles!

younkink's ravatar younkink    JOINED: 7/6/09    POSTS: 24
RE: CUA Swims 2010
POSTED: 4/28/10 4:34 PM

Thats a nice workout hugh!

Unfortunately I dont think i'm going to have time to grab my swim stuff, but i will pop on by the pool mid-study sesh to say hi/grab gear. Have fun everyone!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: CUA Swims 2010
POSTED: 4/28/10 11:09 PM

Great workout tonight! That one was tough, but not as tough as the Caps lose tonight. :(

younkink's ravatar younkink    JOINED: 7/6/09    POSTS: 24
RE: CUA Swims 2010
POSTED: 4/29/10 10:18 AM

Thanks to Karen for digging through the giant box of gear for us last night!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
5.3.10 CUA Swim
POSTED: 5/03/10 1:30 PM

Hopefully this won't be [i[too[/i] bad. Personally, I am still pretty beat from those hills. But I will be there becuase of the amout of food I ate at the Nic'ed part of the day...

I Bricked and I 'Nic'ed the Columbia course - twice
Warm-up - 500: 200 free, 100 pull, 100 kick, 100 free
Drills - 5 x 100 - 25 kick (w/o board), 50 drill, 25 swim
Main Set - about 15-30 seconds rest in between each distance
50 - Hard
100 - Straight - Med effort
150 - 50 Free/50 back/50 free
200 - Straight - Med effort
250 - Pull
300 - Straight - Med/strong effort
250 - Pull
200 - Straight - Med effort
150 - 50 Free/50 back/50 free
100 - Straight - Med effort
50 - Hard
Speed - 6 x 50: 25 hard/25 easy - on a set time
Cool Down - 200
Total: 3300


I Bricked and I 'Nic'ed the Columbia course
Warm-up - 400: 200 free, 100 pull, 100 kick
Drills - 5 x 100 - 25 kick (w/o board), 50 drill, 25 swim
Main Set - about 15-30 seconds rest in between each distance
50 - Hard
100 - Straight - Med effort
150 - 50 Free/50 back/50 free
200 - Pull
250 - Straight - Med/strong effort
200 - Pull
150 - 50 Free/50 back/50 free
100 - Straight - Med effort
50 - Hard
Speed - 5 x 50: 25 hard/25 easy - on a set time
Cool Down - 200
Total: 2600


I Bricked and I 'Nic'ed the IronGirl/Celebration Sprint tri course
Warm-up - 300: 200 free, 50 pull, 50 kick
Drills - 4 x 100 - 25 kick (w/o board), 50 drill, 25 swim
Main Set - about 15-30 seconds rest in between each distance
50 - Hard
100 - Straight - Med effort
150 - 50 Free/50 back/50 free
200 - Straight - Med/strong effort
150 - Pull
100 - 50 Free/50 back
50 - Hard
Speed - 4 x 50: 25 hard/25 easy - on a set time
Cool Down - 100
Total: 1800


I just 'Nic'ed
Warm-up - 200: 100 free, 50 pull, 50 kick
Drills - 3 x 100 - 25 kick (w/o board), 50 drill, 25 swim
Main Set - about 15-30 seconds rest in between each distance
50 - Hard
100 - Straight - Med effort
150 - 50 Free/50 back/50 free
200 - Straight - Med/strong effort
Speed - 4 x 50: 25 hard/25 easy - on a set time
Cool Down - 100
Total: 1300

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1773
RE: CUA Swims 2010
POSTED: 5/03/10 2:16 PM

I Only Volunteered at the Bricnic, or Totally Blew Off the Weekend Training.
Warmup:
Take sips of Gatorade, x6, on :15
Main set:
Adjust rope on pull buoy, x1.
Eat a goo.
Drills:
Try on flippers; use one arm, alternating.
Try on wrist glides, with hands fisted.
Bathroom break.
Warm down:
Stroll to Col. Brooks Tavern.
Beer x 6, every 5-15 minutes, ascending.
Total: Not your car. Obey the 25 mph limit driving home.

keepingitawesome's ravatar keepingitawesome    JOINED: 5/4/09    POSTS: 19
RE: CUA Swims 2010
POSTED: 5/04/10 4:32 PM

I work until 6 in Alexandria, and have always been afraid to come late...would it mess everything up if someone hops in the water around 6:45?

Thanks,
Lindy

merlinkim's ravatar merlinkim    JOINED: 2/28/09    POSTS: 295
RE: CUA Swims 2010
POSTED: 5/04/10 4:48 PM

I usually can't get into the water until 6:45-7:00, and it works out fine -- I've only had to cut the planned workout short once or twice.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: CUA Swims 2010
POSTED: 5/05/10 12:08 AM

My suggestions would be to show up and jump into the set the group is doing. Last night I got a late jump into the workout and just tacked on the extra needed yardage at the end.

Wednesday's workout coming soon.

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