Week 16: Coach’s Notes, Upcoming Events, and Workouts of the Week

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    chucifer
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    Swimmers, week 16 is upon us!

    Did you start the recommended core exercises in preparation for phase 3 that starts in March? Hopefully you did some of the recommended planks and supermans! If you happened to gloss over it from last week, currently we are prescribing a total (not all at once!) of 3 minutes of front plank and 3 minutes of superman exercises three times a week. That’s just 18 minutes out of 7 days! 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 is guaranteed to help you out in the long run!

    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

    Scaling sets! The workouts are designed to work both your endurance and speed at each practice. Often, we ease into speed by doing longer distance sets first, and finish up the workout with faster stuff! If you never get to the later sets in the workout, you are definitely missing out on the whole experience. As such, if you are an intermediate or beginner and coming to our swims (or even if you are doing the workouts on your own), please know the scalings of the workouts or ask the coach for the scaling if it’s not written. The workouts are easy enough to remember, so if you are often doing ~2500 yards per workout, use the MOP (Middle Of the Pack) scaling and if you happen to only be able to get to ~2000 yards per workout, give the BOP (Back Of the Pack) scaling. If you don’t see a scaling for your identified group on a specific set, it is recommended that you do the prescribed set!

    If you have any questions, feel free to post on our Facebook page (link below) or, as always, you may 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/
    Recommended Gear: https://www.swimoutlet.com/dctmasters/

    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 800y 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! Register here: https://www.dctriclub.org/races/club-races-2018/swim-meet-1/?mc_cid=a911b84c01&mc_eid=2d7d6bb78b The cost for this event is 15$ per swimmer if you sign up before 2/13 (20$ after 2/13) and you may select up to 4 individual events. Don’t worry about diving as you may opt for an in-water start!

    Splash n Dash: Saturday, March 24 at Catholic University’s DuFour Center: This popular event will feature a 300y snaking indoor swim and a 2.4 mile 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! Register here: https://www.dctriclub.org/races/club-races-2018/splash-dash/?mc_cid=a911b84c01&mc_eid=2d7d6bb78b The cost for this event is 10$ if you sign up before 3/9 (15$ after 3/9)

    Mid-East Regional Club Championships: May 20th at Bear, DE: https://www.beartriathlon.com

    Club NTP/ODP/HIM Goal Races: July 7th & 8th, Williamsburg, VA: http://www.rev3tri.com

    Weekly 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
    Main 1
    6×200 all on 30s rest (MOP: 5×200; BOP: 4×200)
    #1, #4: Pull with Snorkel + Paddles @ 60% Focus on Head Position and Hand Entry
    #2, #5: Paddles @ 70%% Focus on Head Position before and after breathing
    #3, #6: No Gear Build 60-90%

    Main 2 (MOP: 2×50/300/2×50; BOP: 2×50/200/2×50)
    4×50 4 strokes Butterfly into 70% free on 15s Rest
    400 @80%; Last 100 Hard 1’ Rest
    4×50 4 strokes Butterfly into 70% free on 15s Rest
    **If Swimmer cannot do Butterfly and does not want to try, substitute 8 strokes hard freestyle
    ***Intermediate and Beginner Swimmers may choose to reduce the 50s to 2×50 bookending the 200 Hard.

    200 Warm Down

    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: Challenge Set! (aka: The David)

    4 rounds of:

    100 EZ 15s Rest
    XXX Build 60-90% 20s rest
    100 EZ 15s Rest
    100 Hard 90%+ 25s Rest

    The XXX starts at 100 and increases each ‘round’

    Try to finish all 4 by the end of the practice!

    200 Warm Down

    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

    500 Pull 60% with Snorkel & Paddles (MOP:400; BOP:300) 30s Rest
    100 Hard @ 90% 25s Rest
    400 Pull 70% with Paddles (MOP:300: BOP:200) 30s Rest
    100 Hard @ 90% 25s Rest
    300 Pull 80% no toys (MOP&BOP:200) 30s Rest
    100 Hard @ 90% 25s Rest
    200 Build 60-90% 30s Rest
    100 Hard @ 90% 25s Rest
    100 EZ 20s Rest
    100 Hard @ 90% 25s Rest

    200 Warmdown

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