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CUA Swims 2010
CREATED: 02/23/10 by ncrcoach REPLIES: 137
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
RE: CUA Swims 2010
POSTED: 5/27/10 9:55 PM

There will be no CUA swimming on Monday due to Memorial Day holiday. As an alternative, is anyone interested in swimming outdoors? We can have an early morning swim at 8am at my summer swim pool in New Carrollton. E-mail me at coach at ncrdolphins.com

-Hugh

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
CUA 6.02.2010
POSTED: 6/02/10 2:30 PM

Here is today's workout. I tribute this workout to me only have two weeks left of students. 10 DAYS!

6.02.10 workout

Group I – I played volleyball in PE today
Warm up: 500 (200 swim/100 kick/100 pull/100 swim)

Drill set: 3 x 100 25 drill/50 swim/25 drill
Main set: 1 x 500 :30 rest
(2,250) 2 x 300 :30 rest
3 x 200 :20-30 rest
5 x 100 :20 rest
Easy 50

Speed set: 10 x 25 on :30
Cool down: 300 200 kick/100 choice
Total: 3,600

Group II – I played basketball in PE today
Warm up: 400 (200 swim/100 kick/100 pull)

Drill set: 3 x 100 25 drill/50 swim/25 drill
Main set: 1 x 400 :30 rest
(1,700) 3 x 200 :20-30 rest
4 x 100 :20 rest
5 x 50 :15 rest
50 easy

Speed set: 8 x 25 on :30-40
Cool down: 200 100 kick/100 choice
Total: 2,800

Group III – I played soccer in PE today
Warm up 300 100 swim/100 kick/100 pull

Drill set: 5 x 50 25 drill/25 swim Drill is catch up free!
Main set: 1 x 300 :30 rest
(1,250) 2 x 200 :30 rest
3 x 100 :20-30 rest
4 x 50 :20 rest
50 easy

Speed set 6 x 25 on :40 secs.
Cool down 150 100 kick/50 choice
Total 2,100

Group IV – I played kickball in PE today
Warm up: 200 100 swim/50 kick/50 pull

Drill set: 5 x 50 25 drill/25 swim Drill is catch up free!
Main set: 1 x 200 :30-40 rest
3 x 100 :30 rest
4 x 50 :20 rest
50 easy

Speed set: 6 x 25 on :60 sec.
Cool down 150 100 kick/50 choice
Total 2,100

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2010
POSTED: 6/02/10 8:55 PM

Odd question, but do they use anything uncommon to clean that pool? Tonight was the first time I've been to CUA, and I ended up with some light rashes on my left shoulder and right wrist. I've never had that happen to me before.

Brian

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1063
RE: CUA Swims 2010
POSTED: 6/02/10 9:10 PM

I'm not sure that they use anything odd but it definitely seems that the chemical content is quite high. The cotton mouth I get about 1500 yds. into the swim is pretty epic. Maybe the strength of the chlorine irritates your skin?

I asked about the chemicals once before and they told me that everything was in the right ranges. When I pushed further, I didn't get very far.

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2010
POSTED: 6/03/10 10:33 AM

Thanks. That's the biggest pool I've swam at since I was about 13 and still on the swim team, so maybe I'm just not used to the amount of chlorine they used. Otherwise I've been using gym and hotel pools that are much smaller and don't need as much. I'd like to keep coming back, so I hope that doesn't keep happening.

Brian

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
CUA Swims for 6.7.10
POSTED: 6/07/10 12:33 PM

See ya all tonight!!
Amanda

Strawberries
Warm-up - 400: 200 free, 100 pull, 100 choice
Drills - 4 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set - About 30 sec rest between each
400 swim
4 x 100 - odds pull, evens swim
300 swim
3 x 100 - swim, kick, pull
200 swim
2 x 100 IM
100 swim
Speed - 6 x 50s - fast down, easy back. on set time
Kick - fins okay - 200
Cool Down - 200
Total - 3400

Apples
Warm-up - 300: 100 free, 100 pull, 100 choice
Drills - 3 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set - About 30 sec rest between each
400 swim
3 x 100 - odds pull, evens swim
300 swim
3 x 100 - swim, kick, pull
200 swim
2 x 100 IM (or free, back, breast, free - or free/back)
Speed - 4 x 50s - fast down, easy back. on set time
Kick - fins okay - 150
Cool Down - 150
Total - 2800

Oranges
Warm-up - 200: 100 free, 100 pull, 100 choice
Drills - 3 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set - About 30 sec rest between each
300 swim
2 x 100 - Pull/Swim
200 swim
2 x 100 - Kick/pull
100 swim
2 x 100 IM (or free, back, breast, free - or free/back)
Speed - 4 x 50s - fast down, easy back. on set time
Kick - fins okay - 100
Cool Down - 100
Total - 2100

Pineapple
Warm-up - 200: 100 free, 100 pull, 100 choice
Drills - 2 x 100: 25 swim, 50 drill, 25 swim - 20 sec rest
Main Set - About 30 sec rest between each
200 swim
2 x 50 - Pull/Swim
150 swim
2 x 50 - Kick/pull
100 swim
2 x 50 - 25 non-free (fly, back, breast), 25 free
Speed - 3 x 50s - fast down, easy back. on set time
Kick - fins okay - 100
Cool Down - 100
Total - 1500

ajm27's ravatar ajm27    JOINED: 2/28/09    POSTS: 128
RE: CUA Swims 2010
POSTED: 6/07/10 2:02 PM

Looks like a great workout! See you there!

tpsneddon    JOINED: 2/28/10    POSTS: 8
RE: CUA Swims 2010
POSTED: 6/07/10 10:29 PM

Hi all:
Just to add to the discussion on chemicals at CU pool.
I have been wearing a blue rash guard since last summer in several oceans and pools, outdoor and indoor (including the pools at Tenleytown, Eastern Market and Hain's Point).
50 mins in the CU pool and the rash guard is now orange!
I think there definitely is something up with their chemicals!
Other than that it was good workout.
Thanks,
Tam

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
CUA Swims - 6.09.2010
POSTED: 6/09/10 12:50 PM

6.09.2010
I may be at practice due to t-storms cancelling my summer club outdoor swim.

I’m volunteering at Eagleman on Sunday
Warm up 200 150 swim/50 kick

Pre-set 8 x 25 drill odds; evens swim
Main set 2 x 400
a) 200 pull, 100, 100
b) 8 x 50 odds easy; evens hard

Kick set 100
Cool down 100 easy
Total 1,400

I’m tapering for Eagleman
Warm up 300 150 swim/50 kick/100 pull

Pre-set 8 x 25 drill odds; evens swim
Main set 3 x 400
a) 400 straight
b) 200 pull, 100, 100
c) 8 x 50 odds moderate; evens hard

Kick set 200
Cool down 200 easy
Total 2,000

I’m doing the Aqua-velo at Eagleman
Warm up 300 150 swim/50 kick/100 pull

Pre-set 3 x 100 25 drill/50 swim/25 drill
Main set 4 x 500
a) 500 straight
b) 200 pull, 150, 100, 50
c) 5 x 100 rest :20
d) 8 x 50 odds moderate; evens hard

Kick set 200
Cool down 100
Total 2,900

I’m a spectator at Eagleman since I have IM-CDA in 2.5 weeks
Warm up 400 200 swim/100 kick/100 pull

Pre-set 3 x 100 25 drill/50 swim/25 drill

Main set 5 x 500
a) 500 straight
b) 2 x 250 pull
c) 200, 150, 100, 50
d) 5 x 100 rest :20 secs.
e) 10 x 50 odds moderate; evens fast; also # 5 & 10 non-free

Kick set 200 IM order (fly, back, breast, free) by 50s
Cool down 200 easy
Total 3,600

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
CUA 6.16.10
POSTED: 6/16/10 3:21 PM

Tonight's workout. I'm posting an alternative easy recovery workout for any EM finishers.

Group A
Warm up: 800 half swim/half pull

Drill set: 4 x 50 25 drill/swim drill is one arm free
4 x 50 25 kick/swim

Main set: 4 x 25 moderate
4 x 25 fast
4 x 50 moderate
4 x 50 fast
4 x 100 moderate
4 x 100 fast
4 x 50 moderate
4 x 50 fast
4 x 25 mod
4 x 25 fast

Cool down: 400 200 kick/200 choice
Total: 3,600

Group B
Warm up: 600 300 swim/300 pull

Drill set: 3 x 50 25 drill/swim drill is one arm free
3 x 50 25 kick/swim

Main set: 3 x 25 moderate
3 x 25 fast
3 x 50 moderate
3 x 50 fast
3 x 100 mod
3 x 100 fast
3 x 50 mod
3 x 50 fast
3 x 25 mod
3 x 25 fast

Cool down: 300 150 kick/150 choice
Total: 2,700

Group C
warm up 400 200 swim/200 pull

Drill set: 2 x 50 25 drill/25 swim
2 x 50 25 kick/25 swim

Main set: 2 x 25 moderate
2 x 25 fast
2 x 50 mod
2 x 50 fast
2 x 100 mod
2 x 100 fast
2 x 50 mod
2 x 50 fast
2 x 25 mod
2 x 25 fast

Cool down: 200 100 kick/100 choice
Total 1,800

*Group D do the same workout as Group C, but do a 200 warm up and skip one set of 2 x 100s.

**For those for did Eagleman may choose this workout:
Warm up: 400 100 swim/kick/pull/swim
Main set: 4 x 400 (all easy) #1 & 3 pull
#2 & 4 swim breathing every 3
Cool down: 200 kick
Total: 2,200

MaggieR    JOINED: 6/10/10    POSTS: 9
RE: CUA Swims 2010
POSTED: 6/16/10 4:08 PM

I'm a newbie planning to come tonight and this might be too last minute but should we bring our own buoys, etc.? Or does CUA provide?

siehndel's ravatar siehndel    JOINED: 11/25/05    POSTS: 1063
RE: CUA Swims 2010
POSTED: 6/16/10 4:12 PM

CUA has buoys and kick boards and a very limited number of fins.

There are also showers and lockers (bring your own lock) and/or you can just leave your bag out on the deck.

See you tonight!
Travis

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
6.21.10 CUA Swim
POSTED: 6/21/10 2:31 PM

Hi,

So sorry I missed last week! My brain melted at Eagleman. Also, I will not be there tonight as I am in Wisconsin eating cheese. If someone could please print these out and bring them, that would be great.

Thanks!!
Amanda

Cheddar
Warm up - 300 swim, 200 pull, 100 kick
Main set
15 sec rest (or on a set time) on each 100
5 x 100 breath every 3/5/3/7 on each 25
4 x 100 pull - strong
3 x 100 build - last 25 should be fast
2 x 100 kick
1 x 100 non-free
200 straight
10 x 50 - Odd kick, evens pull
200 straight
100 Free
75 Back
50 Breast
25 Fly
Cool down - 250
Total 3500

Swiss
Warm up - 200 swim, 100 pull, 100 kick
Main set
15 sec rest (or on a set time) on each 100
5 x 100 breath every 3/5/3/7 on each 25
4 x 100 pull - strong
3 x 100 build - last 25 should be fast
2 x 100 kick
1 x 100 non-free
100 straight
8 x 50 - Odd kick, evens pull
100 Free
75 Back
50 Breast
25 Fly
Cool down - 250
Total - 2900

Colby
Warm up - 100 swim, 50 pull, 50 kick
Main set
15 sec rest (or on a set time) on each 100
5 x 100 breath every 3/5/3/7 on each 25
4 x 100 pull - strong
3 x 100 build - last 25 should be fast
2 x 100 kick
1 x 100 non-free
6 x 50 - Odd kick, evens pull
Cool down - 200
Total - 2200

Monterey jack
Warm up - 100 swim, 50 pull, 50 kick
Main set
15 sec rest (or on a set time) on each 100
3 x 100 breath every 3/5/3/7 on each 25
2 x 100 pull - strong
3 x 100 build - last 25 should be fast
2 x 100 kick
1 x 100 non-free
4 x 50 - Odd kick, evens pull
Cool down - 100
Total - 1600

jennycrawford's ravatar jennycrawford    JOINED: 2/28/09    POSTS: 38
RE: CUA Swims 2010
POSTED: 6/21/10 3:57 PM

Printing!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
RE: CUA Swims 2010
POSTED: 6/23/10 12:45 AM

Here's the workout for tomorrow. I'm off to CDA so enjoy.

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; alt. left/right on each 25
Main set: (choose one) A) 4 x 400 even paced rest :20-30
or
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: 6 x 50 fast; fins okay; work on stroke turnover
Cool down: 300 pull
Total: 3,400
Group Y
Warm up: 300 100 swim/pull/kick
Drill set: 3 x 100 50 drill/50 swim Drill is one-arm freestyle; alt. left/right on each 25
Main set: A) 3 x 400 even paced rest 20-30
or 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: 6 x 50 FAST; fins okay; work on stroke turnover
Cool down: 200 pull
Total: 2,600

Group Z-1
Warm up: 300 100 swim/pull/kick
Drill set: 6 x 50 25 drill/25 swim; drill is one-arm free; alt. left (odds) and right (evens)
Main set:
#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: 6 x 50 fast with 20-30 secs rest
Cool down: 100 pull
Total: 2,000
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: 2 x 100 even paced
(500) 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: 8 x 25 fast with 20 secs. rest
Cool down: 100 pull
Total: 1,600

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: CUA Swims 2010
POSTED: 6/28/10 3:18 PM

Hi All,

Here is a workout for tonight. I am going to miss, again. I know, I know. But I am a bit more drained from yesterday’s I Love The Tavern Tri, so I don’t want to push it. I am sure you all know how hot it was.

Also, I have a fear of swimming in thunderstorms.
Enjoy!
Amanda

SPF 100
Warm-up
1 x 400 - 200 swim, 100 kick w/o board, 100 pull
Drills
8 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 500 - Straight
3 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 400 - Straight
3 x 100 - 50 ez / 50 fast - repeat until finished 200 - 30 SR
1 x 300 - Straight
2 x 100 - pull
Cool down
200 Easy swim
Total - 3300


SPF 80
Warm-up
100 swim, 100 kick w/o board, 100 pull
Drills
6 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 400 - Straight
2 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 300 - Straight
3 x 100 - 50 ez / 50 fast - repeat until finished 200 - 30 SR
1 x 200 - Straight
2 x 100 - pull
Cool down
200 - Easy swim
Total - 2600


SPF 35
Warm-up
100 swim, 100 kick w/o board, 100 pull
Drills
4 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 300 - Straight
2 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 200 - Straight
3 x 100 - 50 ez / 50 fast - repeat until finished 150 - 30 SR
1 x 100 - Straight
2 x 100 - pull
Cool down
100 - Easy swim
Total - 2100


SPF 8 (ask Hugh for some - it's what he uses :-)
Warm-up
100 swim, 50 kick w/o board, 50 pull
Drills
4 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 300 - Straight
1 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 200 - Straight
2 x 100 - 50 ez / 50 fast - repeat until finished 150 - 30 SR
1 x 100 - Straight
1 x 100 - pull
Cool down
100 - Easy swim
Total - 1600

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
CUA 6.30.2010
POSTED: 6/30/10 5:11 PM

Sorry, it’s late. I wrote this up on the plane last night on my way home from Idaho. Note that there will be no swim practice at CUA next Monday, July 5th. I am working on an alternative swim site at my summer pool.

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

Drill set: 3 x 100 25 drill/50 swim/25 drill
Main set: repeat this set 3 times. Rest 1:00 between each set
2 x 200 rest :30
2 x 100 rest :20-30
2 x 50 rest :15
2 x 25 rest :10

Kick set: 6 x 50 25 mod/25 hard
Pull down: 250 straight
Total: 3,600

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

Drill set: 3 x 100 25 drill/50 swim/25 drill
Main set: Repeat this set twice. Rest 1:00 between sets
2 x 200 rest :30
2 x 100 :20-30
2 x 50 :15
2 x 25 :10

Kick set: 6 x 50 25 mod/25 hard
Pull down: 250 straight
Total: 2,800

Group C
Warm up 300 150 swim/50 kick/100 pull
Drill set 3 x 100 25 drill/50 swim/25 drill

Main set 2 x 200 rest :30
2 x 100 :20-30
2 x 50 :15
2 x 25 :10
Rest 1:00
1 x 200 :30
1 x 100 :20
2 x 50 :15
2 x 25 :10
Kick set 4 x 50 25 mod/25 hard
Pull down 250 straight
Total 2,200
Group D
Warm up 300 150 swim/50 kick/100 pull
Drill set 2 x 100 25 drill/50 swim/25 drill

Main set 2 x 200 rest :30
2 x 100 :30
2 x 50 :20
2 x 25 :15

Kick set 3 x 50 25 easy/25 fast
Pull down 200 straight
Total 1,600

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
CUA Swim 7.05.2010
POSTED: 7/02/10 2:18 PM

This Monday, July 5th we are having our swim at an alternative site since CUA is closed.

Swim time: 9:00 a.m.
Location: New Carrollton Pool
6250 Westbrook Drive
New Carrollton, MD 20784

website for directions: www.ncpool.com

Bring $3 for the workout. There has been a request to swim long course of 50 meters. Interested in coming, please contact me at coach at ncrdolphins.com

-Hugh

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1052
RE: CUA Swims 2010
POSTED: 7/03/10 4:03 PM

Okay, some people have asked me if we are going biking after this one. For those of you who don't know, I just finished IM-CDA and my bike is still in route. Plus, I'm in my off-season right now. This will be an easy swim for me.

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1761
RE: CUA Swims 2010
POSTED: 7/05/10 12:58 PM

Thanks, Hugh, for the great open-air venue. 50 meters is pretty sweet too.

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