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CUA Swims 2010
CREATED: 02/23/10 by ncrcoach REPLIES: 137
mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1795
RE: CUA Swims 2010
POSTED: 5/05/10 7:03 AM

Plus, a die hard or two are often swimming til 8 pm or more.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
CUA 5.05.10
POSTED: 5/05/10 2:58 PM

Okay, here is tonight's workout and I'm dedicating this one to my dad who turned 80 yesterday. I won't be at practice as my family is celebrating his birthday.

I am doing the Kinetic Sprint this weekend
Warm up: 200 100 swim/100 pull

Drill set: 6 x 50 #1-3 25 kick/swim
#4-6 25 drill/swim

Main set: 1 x 200 :45 rest
2 x 100 :30 rest
1 x 100 :20 rest
50 easy

Speed set: 3 x 50 fast
Cool down: 100
Total: 1,300

I plan to ride the Eagleman course on Saturday.
Warm up: 300 200 swim/100 pull

Drill set: 9 x 50 #1-3 25 kick/swim
#4-6 25 drill/swim
#7-9 50 swim

Main set: 2 x 200 :30 rest
1 x 200 :20 rest
2 x 100 :25 rest
1 x 100 :20 rest
50 easy

Speed set: 6 x 50 every 3rd one moderate
Cool down: 100
Total: 2,100

I plan to do the Kinetic Half on Saturday
Warm up: 300 200 swim/100 pull

Drill set: 12 x 50 #1-4 25 kick/swim
#5-8 25 drill/swim
#9-12 50 swim

Main set: 2 x 200 :30 rest
2 x 200 :20 rest
2 x 100 :20 rest
2 x 100 :15 rest
50 easy

Speed set: 9 x 50 fast; every 3rd one moderate
Cool down: 200 half kick
Total: 2,800

I plan to do the Kinetic Half, but not taper
Warm up: 400 200 swim/100 pull/swim

Drill set: 15 x 50 #1-5 25 kick/swim
#6-10 25 drill/swim
#11-15 50 swim

Main set: 3 x 200 :30 rest
2 x 200 :20 rest
3 x 100 :20 rest
2 x 100 :15 rest
50 easy

Speed set: 12 x 50 fast; every 4th one moderate
Cool down: 200 easy; half kick
Total: 3,500

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1795
RE: CUA Swims 2010
POSTED: 5/06/10 9:35 AM

Hugh: Does your 80-year-old Dad win his AG?...We used this workout at Xsport last night, so we have you to "thank" this time, instead of Amanda.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2010
POSTED: 5/06/10 11:20 AM

We now that he is at the bottom of his AG, then he should be a cinch to place.

younkink's ravatar younkink    JOINED: 7/6/09    POSTS: 24
RE: CUA Swims 2010
POSTED: 5/10/10 2:49 PM

Random CUA question for everyone - I've noticed some of the dc tri-ers parking in the lot at DuFour (i think thats the name of the athletic center?), and i've also noticed signs in the parking lot that say you need a permit to park there. Do you guys have permits or do they just not care after a certain hour?

Thanks!!!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2010
POSTED: 5/10/10 3:05 PM

I spoke with the person at the security desk and he said that only applies during the daytime of school hours. For the next couple of weeks there will be plenty of parking as the CUA students are finished for the semester.

Also, after Memorial Day I will need someone to take over for me to bring the workouts on Wednesdays. I'll write up and post the workouts as usual then email them to you. My summer swim team begins practice on June 1st and the season lasts until the end of July. -Hugh

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2010
POSTED: 5/10/10 3:05 PM

I spoke with the person at the security desk and he said that only applies during the daytime of school hours. For the next couple of weeks there will be plenty of parking as the CUA students are finished for the semester.

Also, after Memorial Day I will need someone to take over for me to bring the workouts on Wednesdays. I'll write up and post the workouts as usual then email them to you. My summer swim team begins practice on June 1st and the season lasts until the end of July. -Hugh

dwallbank    JOINED: 5/10/10    POSTS: 1
RE: CUA Swims 2010
POSTED: 5/10/10 4:05 PM

I'll be heading to CUA for the first time tonight.

Work in D.C., moving to Riverdale at the end of the month. Very excited to meet everyone and try to get out of the Clydesdale division this year. Looking forward to it!

-Derek

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: CUA Swims 2010
POSTED: 5/10/10 4:19 PM

I am currently working on the workout tonight. Even with the taping, we are still having the 4 workouts - I was just distracted today.

Will post soon and bring copies!!

jameswilson's ravatar jameswilson    JOINED: 4/11/10    POSTS: 92
RE: CUA Swims 2010
POSTED: 5/10/10 4:32 PM

Going to be crowded tonight!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
5.10.2010 CUA Swim
POSTED: 5/10/10 4:55 PM

Okay, with the swim analysis taping tonight, things will probably be a bit crazy. Try to just jump in/out of the your proper lane and join in with whatever set the others are doing.

Roses
Warm up - 200 swim, 100 kick, 100 pull, 100 swim
Drills - 5 x 100 Drill 50, Free 50 - 15 SR
Main Set
400 - Straight
2 x 300 - 100 easy, 100 hard, 100 easy
3 x 200 - 1st Free, 2nd IM, 3rd free
4 x 100 - on a set time
Kick/pull/kick
3 x 100 - 100 kick - no board, 100 pull, 100 kick
Cool down 200
Total - 3400

Lilacs
Warm up - 200 swim, 100 kick, 100 pull
Drills - 5 x 100 - Drill 50, Free 50 - 15 SR
Main Set
300 - Straight
2 x 200 - 50 easy, 100 hard, 50 easy
3 x 100 - 1st Free, 2nd IM (or free, back, breast, free), 3rd free
4 x 50 - on a set time
Kick/pull/kick
3 x 100 - 100 kick - no board, 100 pull, 100 kick
Cool down - 200
Total - 2600

Daises
Warm up - 100 swim, 50 kick, 50 pull
Drills - 3 x 100 - Drill 50, Free 50 - 15 SR
Main Set
300 - Straight
2 x 200 - 50 easy, 100 hard, 50 easy
3 x 100 - 1st Free, 2nd IM (or free, back, breast, free), 3rd free
4 x 50 - on a set time
Kick/Pull
2 x 100 - 100 kick - no board 100 pull
Cool down 100
Total - 2000

Tulips
Warm up - 100 swim, 50 kick, 50 pull
Drills - 2 x 100 - Drill 50, Free 50 - 15 SR
Main Set
300 - Straight
200 - 50 easy, 100 hard, 50 easy
2 x 100 - 1st Free, 2nd IM (or free, back, breast, free), 3rd free
2 x 50 - on a set time
Kick/Pull
2 x 100 - 100 kick - no board 100 pull
Cool down - 100
Total - 1500

JHJ20012's ravatar JHJ20012    JOINED: 2/1/10    POSTS: 180
RE: CUA Swims 2010
POSTED: 5/11/10 10:40 AM

For any newbies who've been hesitant to check out the CUA swims -- you should go! I'm no swimmer (think sinker) but I went to my first CUA swim yesterday in conjuction with the Athlete's Village taping, and it was AWESOME. The energy and comraderie were great. Folks were very laid back about joining a lane and were very willing to explain the workout (uh, what do you do with that bouy thing?). Thanks to my lane mates (Angela, Jenny, Tuan and others) for making my "first time" such a good one. I'll be back. Joyce

jennycrawford's ravatar jennycrawford    JOINED: 2/28/09    POSTS: 38
RE: CUA Swims 2010
POSTED: 5/11/10 4:29 PM

It was fun! Hope to see you again on Monday, Joyce!

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1795
RE: CUA Swims 2010
POSTED: 5/11/10 4:52 PM

Some found the lanes overcrowded, but it was an exciting, swim-meet-like atmosphere.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
5.12.10 CUA Swims
POSTED: 5/12/10 5:02 PM

Tonight, we have a board meeting. I'll open up the pool and drop off the workouts. Thanks to Trish for closing up tonight.

Group I (I've recovered from the Kinetic Half)
Warm up: 500 (200 swim/100 kick/pull/swim)

Drill set: 8 x 50s 25 drill/25 swim IM Order
Main set: 500 :30 rest
400 :30 rest
300 :20 rest
200 :20 rest
100 :20 rest
50 easy

Kick set: 300 fartlek kicking; kick hard between the flags
50 easy

Pull set: 3 x 200 alternate breathing every 3 and 5 by 50s
Cool down: 200
Total: 3,600

Group II (I'm still recovering from the Kinetic Half)
Warm up: 400 (100 swim/kick/pull/swim)

Drill set: 6 x 50 25 drill/swim #3 and 6 non-free
Main set: 400 :30 rest
300 :30 rest
200 :20 rest
100 :20 rest
50 easy

Kick set: 300 fartlek style; kick hard between the flags
50 easy

Pull set: 2 x 200 alternate breathing every 3 and 5 by 50s
Cool down: 200
Total: 2,700

Group III (I've recovered from the Kinetic Sprint)
Warm up: 300 (100 swim/kick/pull)

Drill set: 6 x 50 25 drill/25 swim
Drill is catch up freestyle

Main set: 300, 200, 100 rest :30 on each one
50 easy

Kick set: 200 fartlek style; kick hard between the flags
50 easy

Pull set: 3 x 100 bilateral breathing every 3 strokes
Cool down: 100
Total: 1,900

Group IV (I'm still recovering from the Kinetic Sprint)
Warm up: 200 (100 swim/50 kick/pull)

Drill set: 4 x 50 25 drill/25 swim; drill is catch up freestyle
Main set: 200, 100, 50 rest :30 on each one
50 easy

Kick set: 150 fartlek stlye; kick hard between the flags
50 easy

Pull set: 2 x 100 bilateral breathing every 3 strokes
Cool down: 100
Total: 1,300

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
5.17.10 CUA Swim
POSTED: 5/17/10 4:00 PM

Not my best work...

But I will be there with copies complaining to whoever will listen about whoever wrote this...

Raindrops on Roses
Warm-up - 500: 200 free, 150 pull, 150 kick
Drills - 4 x 100 - Alternating breathing: Odd 100's breathe every 3, Even 100's breathe every 5
Main Set
500
5 x 100 - Odds pull, evens IM (or free/back/breast/free - or free/back)
300
3 x 100 - Odds pull, evens IM (or free/back/breast/free - or free/back)
100
2 x 100 - Kick
Speed - 5 x 100 - 25 Mod/50 fast/ 25 mod - on a set time
Cool Down - 200
Total: 3500

Whiskers on Kittens
Warm-up - 400: 200 free, 100 pull, 100 kick
Drills - 3 x 100 - Alternating breathing: Odd 100's breathe every 3, Even 100's breathe every 5
Main Set
400
3 x 100 - Odds pull, evens IM (or free/back/breast/free - or free/back)
300
2 x 100 - Odds pull, evens IM (or free/back/breast/free - or free/back)
100
1 x 100 - Kick
Speed - 4 x 100 - 25 Mod/50 fast/ 25 mod - on a set time
Cool Down - 200
Total: 2700


Bright Copper Kettles
Warm-up - 300: 150 free, 100 pull, 50 kick
Drills - 2 x 100 - Alternating breathing: Odd 100's breathe every 3, Even 100's breathe every 5
Main Set
300
3 x 100 - Odds pull, evens IM (or free/back/breast/free - or free/back)
200
2 x 100 - Odds pull, evens IM (or free/back/breast/free - or free/back)
1 x 100 - Kick
Speed - 3 x 100 - 25 Mod/50 fast/ 25 mod - on a set time
Cool Down - 100
Total: 2000


Warm Woolen Mittens
Warm-up - 200: 100 free, 50 pull, 50 kick
Drills - 2 x 100 - Alternating breathing: Odd 100's breathe every 3, Even 100's breathe every 5
Main Set
300
2 x 100 - Odds pull, evens IM (or free/back/breast/free - or free/back)
1 x 100 - Kick
Speed - 2 x 100 - 25 Mod/50 fast/ 25 mod - on a set time
Cool Down - 100
Total: 1300

trisha's ravatar trisha    JOINED: 2/28/09    POSTS: 133
RE: CUA Swims 2010
POSTED: 5/17/10 5:13 PM

I hope you don't mean the group names aren't your best because I think they're fabulous! (But, then, I think Julie Andrews is fabulous, so judge accordingly :)

Also, I just watched my video tape analysis from last week and it was very cool - thanks to whoever set that up!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
RE: CUA Swims 2010
POSTED: 5/19/10 5:01 PM

A little busy at work today. It was Day One of Field Days. Have fun and go Panthers!

Group 1 - I was first in the sack race today
Warm up: 500 200 swim/150 kick/150 pull

Pre-set: 300 IM kick/drill/swim by 25s in IM order
6 x 50 descend 1-3; 4-6

Main set: 2 x 300 on 4:30
3 x 200 on 3:00
5 x 100 on 1:40
6 x 50 on 1:00 odds free; evens choice
100 easy

Kick set: 6 x 50 fins okay; odds free; evens choice
Cool down: 200
Total: 3,700

Group 2 - I was first in the wheelbarrow race
Warm up: 400 200 swim/100 pull/100 kick

Pre-set: 2 x 150 50 drill/kick/swim
4 x 50 1-2 moderate; 3-4 faster

Main set: 1 x 300 on 5:00
2 x 200 on 3:30
4 x 100 on 1:45
6 x 50 on 1:10; odds free; evens choice
100 easy

Kick set: 4 x 50 fins okay; odds free/evens choice
Cool down: 200
Total: 2,800

Group 3 - Our class was first in the mat stack event
Warm up: 300 100 swim/kick/pull

Pre-set: 2 x 100 50 drill/50 swim
4 x 50 1-2 moderate; 3-4 faster

Main Set: 1 x 200 :30 rest
2 x 150 :30 rest
3 x 100 :20-30 rest
4 x 50 :20 rest
100 easy

Kick set: 4 x 50 fins optional
Cool down: 100
Total: 2,100

Group 4 - Our class won the tug-of-war
Warm up: 200 100 swim/50 kick/50 pull

Pre-set: 4 x 50 25 drill/25 swim
4 x 50 1-2 moderate/ 3-4 faster

Main set: 1 x 200 :30 rest
1 x 150 :30 rest
2 x 100 :20-30 rest
3 x 50 :20 rest
50 easy

Kick set: 3 x 50
Cool down: 100
Total: 1,600

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
CUA Swim 5.24.10
POSTED: 5/24/10 11:28 AM

See ya tonight!

Latte with an extra espresso shot
Warm Up - 200 free, 100 pull, 100 kick, 100 swim
Drills - 5 x 100: 25 drill/25 swim/25 drill/25 swim
- For the 25 drill, practice sighting. Either head up (water polo stroke) or sight as you side breath.
- Pick a spot on the wall or a starting block as a 'buoy', and try to mimic the best way you can to an open water swim buoy for sighting
Main Set
400 - Straight
2 x 200 - 200 pull, 200 IM (or free/back/breast/free)
400 - Straight
2 x 200 - 200 pull, 200 IM (or free/back/breast/free)
4 x 100 - Hard
100 easy
Kick - 200; at least 100 w/o board
Cool Down - 200
Total 3500


Red Bull please
Warm Up - 200 free, 100 pull, 100 kick
Drills - 4 x 100: 25 drill/25 swim/25 drill/25 swim
- For the 25 drill, practice sighting. Either head up (water polo stroke) or sight as you side breath.
- Pick a spot on the wall or a starting block as a 'buoy', and try to mimic the best way you can to an open water swim buoy for sighting
Main Set
400 - Straight
200 - pull
400 - Straight
200 - IM (or free/back/breast/free)
3 x 100 - Hard
100 easy
Kick - 200; at least 100 w/o board
Cool Down - 200
Total 2800


5 Hour Energy for me
Warm Up - 100 free, 100 pull, 100 kick
Drills - 3 x 100: 25 drill/25 swim/25 drill/25 swim
- For the 25 drill, practice sighting. Either head up (water polo stroke) or sight as you side breath.
- Pick a spot on the wall or a starting block as a 'buoy', and try to mimic the best way you can to an open water swim buoy for sighting
Main Set
300 - Straight
150 - pull
300 - Straight
150 - 50 free, 50 back, 50 free
3 x 100 - Hard
50 easy
Kick - 100; at least 50 w/o board
Cool Down - 150
Total 2100


Coffee. Black
Warm Up - 100 free, 50 pull, 50 kick
Drills - 2 x 100: 25 drill/25 swim/25 drill/25 swim
- For the 25 drill, practice sighting. Either head up (water polo stroke) or sight as you side breath.
- Pick a spot on the wall or a starting block as a 'buoy', and try to mimic the best way you can to an open water swim buoy for sighting
Main Set
200 - Straight
100 - pull
200 - Straight
100 - 50 free, 50 back
2 x 100 - Hard
Kick - 100; at least 50 w/o board
Cool Down - 100
Total 1400

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1065
CUA 5.26.2010
POSTED: 5/26/10 4:13 PM

Here is tonight's workout. Note, that due to Memorial Day, there will be no swim on Monday, May 31st.

Group: I’m doing the Reston 1 & 2-mile lake swim on Sunday
Warm up: 500 200 swim/150 kick/150 pull

Pre-set: 8 x 50 odds = drill/swim; evens = drill/build
Main set: 400 swim
(1800) 4 x 100 descend
300 free
3 x 100 descend
200 free
4 x 50 descend

Pull set: 8 x 75 pull; odds = 25 easy/mod/fast evens = breath 5/3/5 by 25s
Kick set: 400 pyramid = 25, 50, 75, 100, 75, 50, 25 (25 & 75 fast)

Cool down: 200 easy
Total: 3700

Group: I’m doing the Reston 2-mile swim on Sunday
Warm up: 400 200 swim/100 kick/100 pull

Pre-set: 8 x 50 odds = drill/swim; evens = drill/build

Main set: 300 free
(1200) 3 x 100 descend
200 free
4 x 50 descend
100 free
2 x 50 second one faster

Pull set: 6 x 75 pull; odds = 25 easy/mod/fast; evens = breath 5/3/5 by 25s
Kick set: 300 pyramid; 25, 50, 75, 75, 50, 25 (50s fast)

Cool down: 150 easy
Total: 2900

I’m doing the Reston 1-mile swim on Sunday
Warm up: 300 150 swim/50 kick/ 100 pull

Pre-set: 6 x 50 odds = drill/swim; evens = drill/build

Main set: 3 x 100 descend
200 free
4 x 50 each one faster
100 free
2 x 50 each one faster

Pull set: 4 x 75 # 1-2 25 easy/mod/fast; #3-4 by 25s, breath every 3/5/3
Kick set: 200 every 4th lap fast

Cool down: 100 easy
Total: 2100

Group: I’m doing the open water practice swim on Saturday
Warm up: 200 100 swim/50 kick/50 pull

Pre-set: 6 x 50 odds = 25 drill/swim; evens = 25 drill/build

Main set: 200 free
2 x 100 each one faster
100 free
2 x 50 each one faster

Pull set: 4 x 75 #1-2 25 easy/moderate/fast; #3-4 by 25s, breath every 3/5/3
Kick set: 100 every 2nd lap fast

Cool down: 100 easy
Total: 1600

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