Week 14 Coach’s Notes, Upcoming Events and Workouts

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Week 14: Coach’s Notes, Upcoming Events and Workouts:

Swimmers, welcome to Week 14 of our program!
This week, we head into our first days of February and with that, our program has been going strong and building up momentum for three months! Currently, we are approximately half way to the early season races and one third of the way to the club goal race at Rev3 Williamsburg! Hopefully, you have solidified or tentatively decided on your race schedule if you are racing this upcoming season! With the acknowledgement that our first races are months away, I’d like you all to keep in mind that swim improvement is all about incremental gains and consistency through frequency of meaningful training. Let’s not wait until March or April to ‘get serious’ about swim training! If three one hour sessions are too much for you now, consider three 45 minute sessions or four 30 minute sessions. Michael Phelps didn’t miss a single day in his training for Rio and while we aren’t Olympians, we should recognize that getting in the pool more often week in, week out has great benefits!

A quick note about the Superman Kick Drill: make sure your arms are fully extended, shoulder width apart, with your fingertips should be below the wrist, which should be below the elbow, which should be below the shoulder. The feedback cue you should be able to feel is a slight pressure on the tops of your fingers. If you have a question, ask a coach!

This week, we also continue to provide scaled sets for those at an intermediate or beginner ability level. For intermediate swimmers that often do ~2400 yards per workout, you will see a MOP scaling. For beginners that are reaching <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

Happy Swimming!

-Your MSP Coaches

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

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Upcoming Events:

New Triathlete Program Informational Meeting: Saturday. February 3rd from 10AM-12PM at West End Library: If you’re looking to do your first triathlon or have friends, family, or co-workers thinking about giving the sport a try, there’s no better way to get to the finish line of your first race than by joining the DCTC New Triathlete Program. Back for its 13th year, the NTP training plan has been refreshed, the program has been overhauled, and we’re confident that 2018 will be our best year ever! Come join us for this informational meeting to learn more about the program and meet the veteran club members who will help guide you through your journey. For additional information on the NTP (including link for registration), click here: https://www.dctriclub.org/programs/new-triathlete-program/?mc_cid=0de94eb0c9&mc_eid=2d7d6bb78b

Swim Meet: Sun. February 25 at Catholic University’s DuFour Center: This has been a yearly event for the Tri Club and we strongly recommend MSP Swimmers come and give it a shot! the 500yd swim is a great benchmarking race and if you like to race other strokes, there will be an opportunity to swim a myriad of 50’s and 100’s in a race setting!

Splash n Dash: Sat. March 24 at Catholic University’s DuFour Center: This popular event will feature a snaking indoor swim and a quick run outside through the CUA grounds. If you’re new to triathlon, this is a great community event for those not yet comfortable on the bike!

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Workouts

Monday

Pre-Workout:
3×30 Resistance Cord Pulls
Warm Up:
300 EZ (BOP: 200EZ)

4×100 with Snorkel as 50 Superman Kick, 50 Catchup Drill on 20s Rest (MOP:3×100; BOP:2×100)
**Superman Kick should have arms fully extended with hands shoulder width apart
**Catch up Drill should be done VERY SLOWLY and with a focus on hands entering in front of the shoulder and pulling straight back. Breathe every stroke.
Pre-Main
4×50 Descend 1-4 60-90% on 10s Rest

Main
400 Pull with Snorkel & Paddles @ 60% on 30s Rest
300 Build No Gear from 60-90% on 25s Rest
2×200 as 100 @60%, 50 Build, 50 @90% on 20s Rest
(MOP: 300, 200, 2×150; BOP: 200, 150, 2×100)

300 Pull with Snorkel & Paddles @ 60% on 50s Rest
200 Build No Gear from 60-90% on 20s Rest
2×100 as 50@60%, 25 Build, 25@90% on 15s Rest
(MOP: 200, 100, 2×100; BOP: 200, 100, 2×100)

200 Pull with Snorkel & Paddles @ 60% on 20s Rest
100 Build No Gear from 60-90% on 15s Rest
2×50 All Out with as much rest as you need.
200 Warm Down

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Wednesday
Pre-Workout:
3×30 Resistance Cord Pulls
Warm Up:
300 EZ (BOP: 200EZ)

4×100 with Snorkel as 50 Superman Kick, 50 Catchup Drill on 20s Rest (MOP:3×100; BOP:2×100)
**Superman Kick should have arms fully extended with hands shoulder width apart
**Catch up Drill should be done VERY SLOWLY and with a focus on hands entering in front of the shoulder and pulling straight back. Breathe every stroke.
Pre-Main
4×50 Descend 1-4 60-90% on 10s Rest

Main

10×50 on TPace/2 +10s (MOP: 8×50; BOP: 6×50)
8 Very Hard Strokes, Settle into 75%

500 Pull with Snorkel and Paddles (MOP: 400; BOP: 300)

4×250 on 25s Rest (MOP:4×200; BOP:4×150)
Odds: 50@90%, 150@60%, 50@90%
Evens: 100@60%, 100 Build, 50@90%
200 Warm Down

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Friday

Pre-Workout:
3×30 Resistance Cord Pulls
Warm Up:
300 EZ (BOP: 200EZ)

4×100 with Snorkel as 50 Superman Kick, 50 Catchup Drill on 20s Rest (MOP:3×100; BOP:2×100)
**Superman Kick should have arms fully extended with hands shoulder width apart
**Catch up Drill should be done VERY SLOWLY and with a focus on hands entering in front of the shoulder and pulling straight back. Breathe every stroke.
Pre-Main
4×50 Descend 1-4 60-90% on 10s Rest

Main:
Main:
4×100 Build @ 70-90% on 20s Rest (MOP: 3×100; BOP: 2×100)
400 Pull with Snorkel and Paddles @ 60% on 45s (MOP:300; BOP:200)
3×100 Build @ 70-90% on 20s Rest (MOP:2×100; BOP: 2×100)
300 Pull With Paddles@ 60% on 35s (MOP/BOP: 2×100)
2×100 Build @ 70-90% on 20s Rest
200 Pull No Gear @ 80% on 25s
100 @ 90% on 20s Rest
100 Pull @90%

200 Warmdown

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