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CUA Swims 2010
CREATED: 02/23/10 by ncrcoach REPLIES: 137
Tobes's ravatar Tobes    JOINED: 7/20/10    POSTS: 34
RE: CUA Swims 2010
POSTED: 8/09/10 5:12 PM

I've got plenty of copies for everyone. My printer just went a little crazy!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
CUA Aug. 11th
POSTED: 8/11/10 3:42 PM

Here is tonight's workout. Please bring copies as I have a fall sports coaches meeting at 4:30 in Annapolis and who knows how long that will take. I will be at CUA but probably late. If anyone can bring copies, please post here.

Also, the last night of our swims will be on the 25th. This is due to the college kids returning.

Group A - I went to King's Dominion

Warm up 500 200 swim/100 kick/IM/swim
Drill set 6 x 50 25 drill/25 swim

Pull set 400 straight or 4 x 100
Main set 8 x 200 #1 & 2 pull; breathe every 3
# 3 & 4 pull; breathe every 5
# 5 & 6 100 hard/100 moderate
# 7 & 8 100 mod/100 hard
(rest is :20-30 sec)

Kick set 300 of which 100 must be fly/dolphining
25 hard/25 easy

Cool down 300 easy
Total 3,400

Group B I went to Six Flags
Warm up 400 200 swim/100 kick/100 swim

Drill set 5 x 50 25 drill/25 swim
Pull set 300 straight or 3 x 100

Main set 6 x 200 # 1 pull; breathe every 3
# 2 pull; breathe every 5
# 3 & 4 100 hard/100 moderate
# 5 & 6 100 mod/100 hard

Kick set 250 25 hard/25 easy
Cool down 200
Total 2,600

Group C I went to Busch Gardens
Warm up 300 200 swim/100 kick

Drill set 4 x 50 25 drill/25 swim
Pull set 200 straight or 2 x 100

Main set 5 x 200 #1 pull; breath every 3
#2 & 3 100 hard/100 moderate
# 4 & 5 100 mod/100 hard

Kick set 200 25 hard/25 easy
Cool down 100 easy
Total 2,000

Group D I went to Hershey Park
Warm up 300 200 swim/100 kick

Drill set 4 x 50 25 drill/25 swim
Pull set 200 straight or 2 x 100

Main set 3 x 200 # 1 breathe every 3
#2 100 hard/100 moderate
#3 100 mod/100 hard

Kick set 200 25 hard/25 easy
Cool down 100 easy
Total 1,600

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2010
POSTED: 8/11/10 3:45 PM

I just printed off 10 copies to bring.

-Brian

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2010
POSTED: 8/12/10 10:12 AM

Are there any DCTri swims after the 25th elsewhere? That's just two weeks before Nations and they have Wilson pool (closest to home for me) closed for cleaning during those two weeks as well. Work is right by Hains, how busy is that after work hours?

Brian

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1770
RE: CUA Swims 2010
POSTED: 8/12/10 10:20 AM

Hains usually gets about five to a lane 5-7 pm, usually tolerable in a 50-meter pool.

I'm wondering if Hains will extend its hours into the fall like last year.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
CUA Swim 8.16.10
POSTED: 8/16/10 1:15 PM

Here is tonight's workout. I will be late but Dena is bringing copies.

ALSO, we are heading to Col Brooks tonight to celebrate a great season of swimming. A bunch of us will be missing next week - which is the last week.

Thanks!!
Amanda

Peppers
Group 1
Warm up
400 - 200 free, 100 pull, 100 kick
Drills
3 x 100 - Alternating breathing: breath 3 on the 1st 25, 5 on the 2nd, 3 on the 3rd, 7 on the 4th.
Main Set
3 x 200 - Swim - short rest in between each 200
4 x 150 - 50 easy, 50 hard, 50 easy
6 x 100 - Swim - Odds pull, evens non-free
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
Total - 3400


Squash
Warm up
300 - 100 free, 100 pull, 100 kick
Drills
3 x 100 - Alternating breathing: breath 3 on the 1st 25, 5 on the 2nd, 3 on the 3rd, 7 on the 4th.
Main Set
2 x 200 - Swim - short rest in between each 200
4 x 150 - 50 easy, 50 hard, 50 easy
4 x 100 - Swim - Odds pull, evens non-free
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
Total 2800


Tomatoes
Warm up
300 - 100 free, 100 pull, 100 kick
Drills
3 x 100 - Alternating breathing: breath 3 on the 1st 25, 5 on the 2nd, 3 on the 3rd, 7 on the 4th.
Main Set
1 x 200 - Swim
2 x 150 - 50 easy, 50 hard, 50 easy
4 x 100 - Swim - Odds pull, evens non-free
6 x 50 - Hard - on set time (enough to push your self but still get some recovery)
150 - Kick
150 - Pull
Cool down
100 - Easy free
Total - 2200


Zucchini
Warm up
300 - 100 free, 50 pull, 50 kick
Drills
2 x 100 - Alternating breathing: breath 3 on the 1st 25, 5 on the 2nd, 3 on the 3rd, 7 on the 4th.
Main Set
1 x 200 - Swim
2 x 150 - 50 easy, 50 hard, 50 easy
3 x 100 - Swim - Odds pull, evens non-free
4 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 - 1700

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
CUA 8.18.2010
POSTED: 8/17/10 9:38 PM

Here is Wednesday's workout. Had computer problems at work and may be too busy to post this. I'll be there late so if someone could bring copies, please post here.

Group A – I’m running cross country this fall
Warm up 500 200 swim/100 kick/pull/swim
Pre-set 5 x 100 odds: 50 drill/50 swim
Evens: IM or 50 choice/50 free
Main sets 3 x 200 Pull: work on body rotation
8 x 150 on 2:30
100 easy
8 x 25 fast on :30
Kick set 3 x 100
Cool down 200 choice
Total 3,600

Group B – I’m playing football or field hockey this fall
Warm up 400 200 swim/100 kick/100 swim
Pre-set 4 x 100 odds: 50 drill/50 swim
Events: 50 non-free/50 free
Main sets 2 x 200 Pull: work on body rotation
6 x 150 on 2:50-3:00
100 easy
8 x 25 fast on :40-45
Kick set 2 x 100
Cool down 200 choice
Total 2,800

Group C – I’m playing soccer this fall
Warm up 300 200 swim/100 kick
Pre-set 3 x 100 50 drill/50 swim
Main sets 3 x 100 pull
4 x 150 on :30 rest
100 easy
8 x 25s on :50
Kick set 3 x 50
Cool down 150 choice
Total 2,100

Group D – I’m playing volleyball this fall
Warm up 300 200 swim/100 kick
Pre-set 3 x 100 50 drill/50 swim
Main sets 2 x 100 pull
3 x 150 on :30 secs. rest
50 easy
8 x 25 fast on 1:00
Kick set 2 x 50
Cool down 100 choice
Total 1,600

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2010
POSTED: 8/18/10 3:02 PM

I'll bring some copies.

The olympic distance program has a swim analysis at CUA tonight, so it may be a bit crowded.

-Brian

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
CUA 8.25.2010
POSTED: 8/25/10 12:28 AM

Okay, everyone! Tonight is our final night at CUA until next year. So, whomever bring copies for the workout, I owe you a drink at Colonel Brooks after we swim. Yes, that's right! We are heading there afterwards. I will be a bit late, but I did get in 2400 yds last week.

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

Drill/pull set 3 x 200 #1 & 2 work on bilateral breathing
#3 breath how you feel

Kick set 6 x 50 on 1:15
Swim easy 100
Main set (20 x 50) one min. rest between each set
5 x 50 on 1:00
5 x 50 on :55
5 x 50 on :50
5 x 50 on :45

Speed 12 x 25 odds fast; evens stretch out
Cool down 200 choice
Total 3,000

Group B Harp group
Warm up 400 200 swim/ 100 kick/100 pull
Drill/pull set 3 x 150 # 1 & 2 work on breathing every 3 # 3 breathe how you feel

Swim 100 easy
Main set (16 x 50) 1:00 minute rest between sets
4 x 50 on 1:10
4 x 50 on 1:05
4 x 50 on 1:00
4 x 50 on :55

Speed 8 x 25 odds fast; evens stretch it out
Cool down 200
Total = 2,400

Group C - Gruinness
Warm up 300 100 swim/kick/pull

Drill set 300 3 x 100
Swim 100

Main set (12 x 50)
4 x 50 on 1:30
4 x 50 on 1:25
4 x 50 on 1:20
one minute rest between sets
4 x 25 fast
Cool down 100 easy
Total = 1,900

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1770
RE: CUA Swims 2010
POSTED: 8/25/10 8:50 AM

We owe you Hugh a keg, after all the swim lessons hugh've provided us.

Tobes's ravatar Tobes    JOINED: 7/20/10    POSTS: 34
RE: CUA Swims 2010
POSTED: 8/25/10 4:32 PM

I've got copies...

dsgrunning's ravatar dsgrunning    JOINED: 2/28/09    POSTS: 1312
RE: CUA Swims 2010
POSTED: 8/26/10 9:20 AM

Good last swim of the season last night. Got my longest swim in ... 500 yards. I am so going to kick ass during the swim at IMFL this year :)

Tuan

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1770
RE: CUA Swims 2010
POSTED: 8/26/10 9:27 AM

Almost unbelievable but, Tuan, you are looking faster, even if your royal crown is as far out of the water as ever.


Thanks to Hugh and Amanda for all the drills this summer!

janiehayes    JOINED: 5/16/09    POSTS: 30
RE: CUA Swims 2010
POSTED: 8/26/10 9:49 AM

Second the thanks to Hugh and Amanda. I am going to miss these workouts. Swimming with the group at CUA almost makes swimming seem fun.

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2010
POSTED: 8/26/10 9:57 AM

Agreed. Thanks for all the hard work.

If anyone is interested, I think I'm going to head to the Hains point pool Monday/Thursday for the next two weeks. It'll basically be one hard week then one taper-type week though, so not much. I'll probably leave work a bit early and get there at 5. After Nation's, I'll probably shut down the swimming until the spring.

-Brian

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
RE: CUA Swims 2010
POSTED: 8/26/10 1:39 PM

Thanks to everyone who participated in our CUA swims this past year. We had an awesome group out there! Great comradarie that I am going to miss!

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: CUA Swims 2010
POSTED: 8/26/10 2:51 PM

I noticed that the front page workout calender still lists the CUA swims for the next few weeks, if there is someone that can fix that to avoid the confusion.

trisha's ravatar trisha    JOINED: 2/28/09    POSTS: 133
RE: CUA Swims 2010
POSTED: 8/26/10 5:01 PM

I had my best swim ever at Timberman - thanks so much Amanda and Hugh!! Looking forward to February....

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