Week 13 Coach’s Notes and Workouts

[chucifer]

Week 13: Coach’s Notes and Workouts:

Swimmers, welcome to Week 13 of our program. This is the luckiest week as this is the first full week of having three practices in both AM and PM sessions in a long while. Further, even with the federal government shutdown status in question, all of the DC Pools will be open, so if you happen to be off work for whatever reason, let’s make sure you use your time effectively with some extra pool time! This week features one of our challenge sets on Wednesday. This set features some long distance pulling and some harder 100’s. Make sure you know your Threshold Pace (or TPace) before heading into this set! An explanation on TPace is below.

This week, as with prior weeks of this phase, we have both slower pull sets as well as blisteringly fast short sprints as well as some butterfly mixed in! As indicated last week, during this phase of our program, we are continuing to build our base and working on the top end speed. As such, you should have multiple gears so that you can swim 60%, 70%, etc to vary your pace. However, if you’re having trouble varying your speed, remember this old adage: “Easy is easy, hard is hard”. Please do not swim your easy sets at the same pace as your hard sets or vice versa. You should be breathing heavily after a few 50’s of fast swimming whereas with easy swimming you may not ever reach that point.

On the technique side of things, during the warmup, when we are doing our Superman kick set or kicking with a board this week, make sure your arms are fully extended. As always, fingertips should be below the wrist, which should be below the elbow, which should be below the shoulder. Coaches should not be able to see bent elbows or fingertips at the surface of the wter.

To continue the scaled sets and to simplify writing the scalings, you will see something new below. For intermediate swimmers that often do 2000-2400 yards per workout, you will see a MOP scaling. For beginners that are reaching 1600-2000 yards per workout, you will see a BOP scaling. If you don’t see a scaling for your identified group, it is recommended that you do the whole set!

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

Have a great week!

-Your MSP Coaches

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

***Calculating Threshold Pace or TPace: This value is often defined as your 1000yd (or meter) time trial time divided by 10. TPace 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.

***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. Please make sure you know your TPace so that when these sets come up, you’ll be ready!

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Monday

Pre-Workout:
3×30 Resistance Cord Pulls

Warm Up:
300 EZ (BOP: 200EZ)

4×100 as 50 Kick w/Snorkel & Board, 25 Catchup Drill with Snorkel, 25 Swim on 20s Rest (MOP:3×100; BOP:2×100)
**Kick should be done with head down, hands gripping the side bottom of the board with arms fully extended and lightly squeezing the head
**Catch up Drill should be done slowly and with focus that hands are entering in front of the shoulder and pulling straight back
Pre-Main
4×50 Descend 1-4 60-90% on 10s Rest

Main

600 Pull with Snorkel and Paddles @ 60% Focus on pull mechanics w/1 minute rest (MOP:300; BOP:200)

5×100 @ 80% on 15 sec rest (MOP:3×100; BOP:2×100)

300 Pull with Paddles @ 70%. Try to keep head steady w/45 sec rest (BOP:200)

6×50 @ 85% on 15 sec rest (MOP:4×50; BOP:2×50)

200 Pull @ 80% w/30 sec rest (BOP:100)

8×25 (4×50 @ Wilson) @90-100% on 10s rest (BOP: 4×25 or 2×50 at Wilson)
200 Warm Down

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Wednesday (CHALLENGE SET)

Pre-Workout:
3×30 Resistance Cord Pulls

Warm Up:
300 EZ (BOP:200 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
(MOP:3×100; BOP:2×100)
**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% by 50
**Try for four distinct speeds

Main Challenge Set aka “The James”

500 Pull with Snorkel and Paddles @ 60%. 1′ rest (MOP:300; BOP:200)

10×100 @ TPace +10s (MOP:8×100; BOP: 6×100)

100 EZ

500 Pull with Snorkel and Paddles @ 60%. 1′ rest (MOP:300; BOP:200)

200 Warm Down

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Friday

Pre-Workout:
3×30 Resistance Cord Pulls

Warm Up:
300 EZ (BOP: 200EZ)

4×100 as 50 Kick w/Snorkel & Board, 25 Catchup Drill with Snorkel, 25 Swim on 20s Rest (MOP:3×100; BOP:2×100)
**Kick should be done with head down, hands gripping the side bottom of the board with arms fully extended and lightly squeezing the head
**Catch up Drill should be done slowly and with focus that hands are entering in front of the shoulder and pulling straight back

Pre-Main
4×50 Descend 1-4 60-90% on 10s Rest

Main:
4×200 on 30s Rest (MOP:3×200; BOP: 2×200)
#1: Pull with Snorkel and Paddles @ 60%
#2: Pull with Paddles @60% (Keep head steady as if you had a snorkel on between breaths)
#3: Pull @ 80%
#4: No Gear @ 85%

6×100 Descend 1-3, 4-6 @ 60-90% on TPace +15s (MOP: 5×100; BOP 4×100) Try for three distinct speeds.

8×50 as Alternating between: #1 25 Butterfly Kick on Back, 25 Backstroke; #2 25 Butterfly, 25 Freestyle EZ on 20s rest (MOP: 6×50; BOP: 4×50)

8×25 (4×50 @ Wilson) All Out on 20s Rest (MOP: 6×25 or 3×50 at Wilson; BOP: 4×25 or 2×50 at Wilson)

200 Warmdown

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