Week 11: Coach’s Notes, Upcoming Events, and Workouts

[chucifer]

Week 11: Coach’s Notes, Upcoming Events, and Workouts

Swimmers,

Just to remind you again, there are no PM swims this week as the Wilson Aquatic Center is closed for their annual maintenance week. If you would like, our AM sessions have a lot of room as we rent out the entire pool from 5:45 to 6:45 AM. To get to the UDC Pool for our AM session, Turn onto Yuma St. from Connecticut Ave and about 200y up the street, when the street bends to the right to go uphill, on the left hand side, there is a set of stairs. At the top of those stairs is the Athletic facility. the pool should be pretty easy to find as it is towards the back of the building. To get to the locker rooms, walk onto the pool deck and access the rooms from there.

Regarding the benchmark testing scheduled last week, if you swam the tests, you will now have a Threshold Pace (1000 time divided by 10). If you haven’t yet come to one of our practices in 2018, yet, when you do, we will be asking you to do the tests as part of your first practice. The reason for this is so that we can get your Threshold Pace or TPace. This metric is often used as a benchmark for training and you will see it here and there for interval training as something similar to TPace + 0:10. This means that you take your Threshold Pace and add 10 seconds to define your interval time.

So as an example, if your Threshold Pace was 1:45 and the set is 5×100 on TPace + 0:10, that means that if you start when the clock is on 0:00, and when the clock reads 1:55 (1:45 +0:10), you will leave for your second 100. Your third 100 will leave on 3:50, your 4th will be on 5:45 and 5th will be on 7:40. What this means if you swam the first 100 in 1:40, you’ll get 15 seconds of rest. That also means that if you swam the 100 in 1:50, you only get 5 seconds of rest. This method of setting interval times is preferred over a set amount of time for rest because it holds you accountable to maintain a certain level of effort during the entire set. Please make sure you know your TPace so that when these sets come up, you’ll be ready!

If you want to do the tests on your own, please feel free to upload your times here: https://docs.google.com/spreadsheets/d/1miz2skr2KbpwW9of_sVPEnV3jR5AZEIXWDOVL1oGpGw/edit?usp=sharing

As we have a number of new swimmers, I’d like to remind everyone that our workouts are designed to be done with certain key pieces of gear. Specifically, we use snorkels, paddles and bands and if you do not have any of these incredibly helpful tools, please visit this link to see our recommended gear: https://www.swimoutlet.com/dctmasters/

If you have any questions, please ask a coach or email us at masters@dctriclub.org

-Your MSP Coaches

Find us on Facebook! https://www.facebook.com/groups/212967452505458/

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Upcoming Events:

SOLD OUT: MSP Swim Clinic #2: January 14th, 9-11AM at Catholic Univ. Pool. Swimmers that have signed up for this clinic, we will see you bright and early on Sunday!
Future Clinics are currently being planned

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Workouts of the week:

Monday

Pre-Workout:
3×30 Resistance Cord Pulls
Warm Up:
300 EZ

4×100 as 25 Kick on Stomach with Snorkel NO BOARD Arms Superman Position (If swimmer does not have a snorkel 25 Kick on Back), 25 Left Arm Only Freestyle, 25 Right Arm Only, 25 Swim
**Kick should be done with arms extended in a superman position. Nose should be pointed downward with water level hitting crown of head
**Left and Right Arm Only drills should be done with the non pulling arm extended with hand in front of shoulder. DO NOT allow hands to come together.

Pre Main: 4×50 Descend on 10s Rest

Main 1: 5×300 w/30s rest between

#1, #3, #5: Pull easily at 60-70% with Snorkel and Paddles.
**Keep head steady with nose pointed straight down.
**Drive fingers diagonally down when hand enters the water

#2, #4: Build from 60-90%, No Gear

Main 2: 10×50 on 1:00 interval or 15s Rest
#1-#4 Sprint last 1/4
#5-#7 Sprint last 1/2
#8,#9 Sprint last 3/4
#10 All Out

200 Warmdown

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Wednesday

Pre-Workout:
3×30 Resistance Cord Pulls
Warm Up:
300 EZ

4×100 as 25 Kick on Stomach with Snorkel NO BOARD Arms Superman Position (If swimmer does not have a snorkel 25 Kick on Back), 25 Left Arm Only Freestyle, 25 Right Arm Only, 25 Swim
**Kick should be done with arms extended in a superman position. Nose should be pointed downward with water level hitting crown of head
**Left and Right Arm Only drills should be done with the non pulling arm extended with hand in front of shoulder. DO NOT allow hands to come together.

Pre Main: 200 Build 60-90%

Main:
Twice through:

500 Cruise with Snorkel
**Keep head steady with nose pointed straight down.
**Drive fingers diagonally down when hand enters the water

3×100 Build Each 100 on Threshold Pace (TPace +10s)

4×50 on 1:00 or 15s Rest. Odd Easy, Even @ 90%

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Friday

Pre-Workout:
3×30 Resistance Cord Pulls
Warm Up:
300 EZ

4×100 as 25 Kick on Stomach with Snorkel NO BOARD Arms Superman Position (If swimmer does not have a snorkel 25 Kick on Back), 25 Left Arm Only Freestyle, 25 Right Arm Only, 25 Swim
**Kick should be done with arms extended in a superman position. Nose should be pointed downward with water level hitting crown of head
**Left and Right Arm Only drills should be done with the non pulling arm extended with hand in front of shoulder. DO NOT allow hands to come together.

Pre Main: 4×50 Descend on 10s Rest

Main:

16×25 as 4 sets of 4×25 (below) all on 10s Rest
#1, #5, #9, #13: 8 Strokes Hard Free, Remainder @75%
#2, #6, #10…: Butterfly
#3…: Butterfly kick on back
#4…: Free EZ

8×50 as 2 sets of 4×50 all on 15s Rest
#1, #5: 25 Free @ 95%, Remainder @75%
#2, #6: 25 Butterfly, 25 Free @ 75%
#3…: 25 Butterfly kick on back, 25 Free @ 75%
#4…: 50 Free EZ

4×100 all on 30s Rest (LOTS of rest)
#1: 50 Free @ 90%, 50 Free @75%
#2: 50 Butterfly, 50 Free @ 75%
#3: 50 Free @ 90%, Remainder @75%
#4: 100 Free EZ

4×200 on 30s Rest
#1 Pull with Snorkel and Paddles @60%
#2 Pull with Paddles, No Snorkel @60%
#3 Pull No Paddles or Snorkel @70%
#4 Build 60-90% No Gear

200 Warmdown

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