Week 15: Coach’s Notes, Upcoming Events and Workouts

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Week 15: Coach’s Notes, Upcoming Events and Workouts:

Swimmers, it’s week 15 of the Masters Swim Program

This past weekend, the New Triathlete Program (NTP) kicked off and for those NTP athletes joining us, welcome to Masters Swimming! For our returning athletes, if you see someone new, feel free to say hi!

To provide a brief introduction of the program to our new swimmers and a recap for our current swimmers, the Masters Swim Program is a triathlon and open water swimming specific program designed to support swimmers who have goals of swimming 500 meters or more in (or out) of competition. While we are 15 weeks into this program, athletes may join at any time as our program builds upon concepts and exercises to support those concepts gradually. In the first two months, we worked on pulling mechanics and body position through the use of kicking drills, resistance bands and swimming tools such as snorkels and paddles. Our workouts are designed to be completed with 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/

At the turn of the calendar year, we started our second phase of our program while building on the concepts from the first two months, focusing on head position and pulling mechanics and strength. If you have been with us through this period, you may have noticed an increased volume in sets where you are pulling with a snorkel and then swimming without. The goal of this is to focus on keeping a steady head position while pulling with the snorkel and then trying to mimic that feeling when swimming without the snorkel. We’ve also been doing a significant amount of paddle work to help build strength in addition to the band work introduced in 2017.
Starting this week, we are prescribing homework for you in the form of core work. With March comes open water swimming skill building, which will require a significant amount of core strength. For the rest of this month, each week, we’d like you to take a few minutes on three days to do a total of 3 minutes of front plank and 3 minutes of superman exercises. If you can’t hold a front plank for a minute, go for 30 seconds. if 30 seconds is too much, go for 15 seconds. This recommendation is only to help you to condition your body to be ready for phase 3 of our program and as such, it will only help you.

How to do a front plank: https://www.youtube.com/watch?v=f7IuxfKFDzE If you would like an easier version, try a high plank by supporting yourself with your hands. For an even easier version, plank from your knees.

How to do a superman: https://www.youtube.com/watch?v=z6PJMT2y8GQ

Scaled Sets: 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! If you are frequently not getting to the end of the workout, try scaling the workout!

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:

President’s Day: Monday, February 19th: NO practice. Enjoy the day off!

Swim Meet: Sunday, 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! Look for the DC Tri Club Newsletter for more information!

Splash n Dash: Saturday, 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! Look for the DC Tri Club Newsletter for more information!

Bear Triathlon: Sunday, May 20 Bear, Delaware: USAT Mid East Regional Club Championships

Rev3 Williamsburg: July 7 & 8 Williamsburg, VA: NTP, ODP, HIM Program Goal Races

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Workouts

Monday

Pre-Workout:
3×30 Resistance Cord Pulls. Bring your cords to the pool, get there early and crank through these before the workout.
Warm Up:
300 EZ (BOP: 200EZ)

4×100 with Snorkel as 25 Superman Kick, 50 Catchup Drill, 25 Swim 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
2×300 on 30s Rest (MOP:2×250; BOP: 2×200)
#1: Pull w/Snorkel & Paddles
#2: Swim No Gear

3×200 on 20s Rest (MOP:3×150; BOP: 3×100)
#1: Pull w/Snorkel & Paddles
#2: Pull NO Snorkel & Paddles
#3: Build 75-90%

6×100 on TPace + :15 (MOP:4×100; BOP: 3×100)
Odds @ 90%
Evens @ 75%

6×50 on 15s Rest (MOP: 4×50: BOP:4×50)
#1,2,4,5 @ 95%
#3,6 EZ
200 Warm Down

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Wednesday
Pre-Workout:
3×30 Resistance Cord Pulls. Bring your cords to the pool, get there early and crank through these before the workout.
Warm Up:
300 EZ (BOP: 200EZ)

4×100 with Snorkel as 25 Superman Kick, 50 Catchup Drill, 25 Swim 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 1: 5×300 w/30s rest. (MOP: 4×300; BOP: 3×300)

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

#2, #4: Build from 75-90%, No Gear. Finish strong!

Main 2: 10×50 on 1:00 interval or 15s Rest (MOP: 8×50; BOP: 8×50)
#1-4 Sprint last 1/4
#5-7 Sprint last 1/2
#8,9 Sprint last 3/4
#10 All Out
200 Warm Down

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Friday

Pre-Workout:
3×30 Resistance Cord Pulls. Bring your cords to the pool, get there early and crank through these before the workout.
Warm Up:
300 EZ (BOP: 200EZ)

4×100 with Snorkel as 25 Superman Kick, 50 Catchup Drill, 25 Swim 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 1
400 Pull with Snorkel & Paddles on 1min Rest @ 60% (MOP: 300; BOP: 200)
6×100 Descend 1-3, 4-6 @ 60-90% on TPace + 15s (MOP:4×100; BOP: 3×100)
100 EZ Choice

Main 2:

200 Pull with Snorkel & Paddles on 30s Rest
100 Pull with Paddles on 20s Rest
4×50 All Out on 20s Rest (MOP: 2×50; BOP: 2×50)

200 Pull with Snorkel & Paddles on 30s Rest
100 Pull with Paddles on 20s Rest
4×50 All Out on 20s Rest (MOP: 2×50; BOP: 2×50)

200 Warmdown

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