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CUA Swims 2014
CREATED: 02/10/14 by chad0022 REPLIES: 28
chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 302
RE: CUA Swims 2014
POSTED: 3/26/14 2:33 PM

Tonight's workout

Let me know if you have any questions.
Thanks!
Amanda

Group 1 – Craig Alexander
Warm up
200 swim/100 pull x2
Main Set
4x300s descend
4x200s descend
4x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3600

Group 2 – Chris McCormack
Warm up
200 swim/100 pull x2
Main Set
3x300s descend
3x200s descend
3x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3000

Group 3 - Timothy O'Donnell
Warm up
200 swim/10 0pull x2
Main Set
2x300s descend
2x200s descend
2x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 2400

Group 4 – Chris Lieto
Warm up
200 swim/100 pull
Main Set
2x300s descend
2x200s descend
2x100s descend
100 drill/50 kick x2
Cool Down
200 Swim
Total 2000

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 302
RE: CUA Swims 2014
POSTED: 3/31/14 1:28 PM

Hi,

Hope you all had a great rainy weekend!

Here is tonight's workout.
See you there at 6:30
Amanda

Group 1 - Have You Ever Seen The Rain?
Warm-up
300 swim-200 pull-100 drill
Main Set
2x400s build
3x300s descend 1-3
4x200s hold hard pace
5x100s, 1,3,5 FAST, 2,4
Cool Down
6x50s distance per stroke
Total - 3900


Group 2 - Singin’ in the Rain
Warmup
300 swim-200 pull-100 drill
Main Set
3x300s descend 1-3
4x200s hold hard pace
5x100s, 1,3,5 FAST, 2,4 easy
Cool Down
6x50s distance per stroke
Total - 3100


Group 3 - Here Comes The Rain Again
Warmup
300 swim-200 pull-100 drill-50
Main Set
4x200s strong pace
5x100s, 1,3,5 FAST, 2,4 easy
Cool Down
6x50s distance per stroke
Total - 2200

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 302
RE: CUA Swims 2014
POSTED: 4/02/14 1:48 PM

Hi,

Paul is changing it up just a bit tonight.

"I think it is fun of course. Mixing in backstroke and some sprint free. The back is different but a lot of our work has been about long axis so this could help with body awareness to apply to free as well."

See you tonight!
Amanda

Group 1 - Green
Warm-Up
300 swim- 200 pull- 100 drill
Main set
Twice thru:
400 swim-100 back
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy
Total - 3700


Group 2 - Blue
Warm-up
300 swim- 200 pull- 100 drill
Main set
400 swim-100 back
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST

300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy
Total – 3200


Group 3 - Red
Warm-up
300 swim- 200 pull- 100 drill
Main set
Twice thru:
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy
Total – 2700


Group 4 - Yellow
Warm-up
300 swim- 200 pull- 100 drill

Main set
300 swim-75 back-25 free FAST
200 swim-50 back-50 free FAST
100 swim-25 back-75 free FAST
Cool down
300 easy

Total – 1800

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 302
RE: CUA Swims 2014
POSTED: 4/07/14 2:34 PM

It's raining. Come swim!

See you tonight!
Amanda

Group 1 – Dogwood
Warm up
300 swim-200 pull-100 kick
Main set
2 times thru
600-descend by 200
500-descend by 100
400-as fast as you can hold
Cool down
6x50s distance per stroke
Total - 3900

Group 2 – Cherry
Warm up
300 swim-200 pull-100 kick
Main set
2 times thru
500-descend by 175
400-descend by 100
300-as fast as you can hold
Cool down
6x50s distance per stroke
Total – 3300


Group 3 – Hydrangea
Warm up
300 swim-200 pull-100 kick
Main set
2 times thru
400-descend by 200
300-descend by 100
200-as fast as you can hold
Cool down
6x50s distance per stroke
Total – 2700


Group 4 – Magnolia
Warm up
300 swim-200 pull-100 kick
Main set
400-descend by 200
300-descend by 100
200-as fast as you can hold
Cool down
6x50s distance per stroke
Total – 1800

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 302
RE: CUA Swims 2014
POSTED: 4/09/14 11:56 AM

Hi,

Here are some workout ideas for tonight.

Someone recently asked me a few questions about CUA swims so I want to remind everyone of a few benefits to swimming at CUA for only $5.
- About half the swimmers do the workouts posted, the other half do their own thing. We have all 6 lanes to ourselves - only DC Tri members.
- You don't need to be at CUA by 6:30, you can come wherever fits your schedule and swim between 6:30-8.
- Paul, the CUA men's and women's swim coach, is available for questions to help you with your swimming. He has been doing some research on open water swimming and triathlete swimmers - and adjusting the workouts as such. He is a fantastic resource!
- You don't need to worry about how much or little you currently swim. Our goal is to have no judgement swimming practice and therefore there is nothing to be intimidated about at CUA.

Hope you can make it!!
Amanda

Group 1 - Allegra
15 minute swim
400 swim build
8x50s odds swim, even kick
300 swim build
6x50s o-swim, e-kick
200 swim build
4x50s o-swim, e-kick
300 pull
300 swim

Group 2 - Claritin
15 minute swim
400 swim build
8x50s odds swim, even kick
300 swim build
6x50s o-swim, e-kick
300 pull
300 swim

Group 3 - Zyrtec
15 minute swim
300 swim build
6x50s o-swim, e-kick
200 swim build
4x50s o-swim, e-kick
300 pull
300 swim

trisha's ravatar trisha    JOINED: 2/28/09    POSTS: 130
RE: CUA Swims 2014
POSTED: 4/10/14 2:10 PM

Great getting back in the pool with you guys this week - thanks for the workout and swim tips!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 302
RE: CUA Swims 2014
POSTED: 4/14/14 2:04 PM

Hi,

Here are some workouts for tonight. Don't forget, you don't have to be at CUA right at 6:30. Also, you don't have to do the workouts! You can just come and swim your own thing.

Paul will be there to help if you have any questions or need some help with your swimming. Please let me know if you have any questions!

See you tonight,
Amanda


Group 1 – Game of Thrones
Warm up
200 swim/100 pull x2
Main Set
4x300s descend
4x200s descend
4x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3600


Group 2 – Boardwalk Empire
Warm up
200 swim/100 pull x2
Main Set
3x300s descend
3x200s descend
3x100s descend
100 drill/50 kick x2
Cool Down
300 Swim
Total 3000


Group 3 – Veep
Warm up – Partial Lunar Eclipse
200 swim/100 pull x2
Main Set
2x300s descend
2x200s descend
2x100s descend
100 drill/50 kick x2
Cool Down
200 Swim
Total 2300


Group 4 – Curb Your Enthusiasm
Warm up
200 swim/100 pull
Main Set
2x200s descend
2x100s descend
2x50s descend
100 drill/50 kick x2
Cool Down
200 Swim
Total 1500

jennism's ravatar jennism    JOINED: 1/22/12    POSTS: 35
RE: CUA Swims 2014
POSTED: 4/14/14 2:48 PM

Amanda, will the CUA swim be going on this Wednesday, April 16? I know that DC pools will all be closed for Emancipation Day.

Thanks!
-Meaghan

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 302
RE: CUA Swims 2014
POSTED: 4/14/14 2:53 PM

Hello,

I just confirmed with Paul that we will be open on Wednesday.

Also, we will be open next week Monday (the day after Easter). CUA will be closed but Paul will open the pool for us.

Thanks!
Amanda

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