Week 20: Coach’s Notes, Upcoming Events, and Workouts of the Week

[chucifer]

Week 20: Coach’s Notes, Upcoming Events, and Workouts of the Week

Welcome to Week 20, swimmers, and the week we start differentiating workouts for our Half Iron, Iron, and longer open water distance swimmers. If your goal races are Sprint and Olympic Distance races, don’t pay any attention to the additional instruction given later in the workout section. However, if your goal races are longer than 1500m in length, I would strongly recommend that you work in the extra set(s) at most, if not all of your swims. Most of the additional distance will be of a manageable intensity, however, it is recommended to be completed AFTER the prescribed main set(s). The reason for this is so that you have the energy and mental focus to tackle the intensity in each of the main sets where it matters. These additional sets are purely to get your mind and body ready to tackle some longer duration work.

As with last week, we are in Phase 3 of our season and we are starting to tackle drills to prepare us for the open water swimming portion of our future races. The first drill we are using as a building block is what we call ‘Alligator Eyes’. In this drill, we press slightly down with the leading hand while taking a stroke AND while we are looking forward to allow our eyes to come out of the water. We then immediately return our head to the proper swimming position (looking down). Like an alligator swims, we only want our eyes to come out of the water. We don’t currently need our whole head to come out of the water. That will come later in this phase. For now, we are just acclimating to this skill.

Also with last week, we had our first re-test of our Threshold and Speed tests. These two tests were a 1000 yd (or meter) test and a 100 yd (or meter) test. These tests were done to help us as coaches determine where you are for your speed and endurance capabilities and will help us tailor your workouts. While these tests were scheduled for last week for our usual attendees, if you are joining us for the first time in Phase 3 do not be surprised if a coach asks you to do the tests.

One thing I would like to point out is that many of the swimmers that have gotten faster since the last test have been coming to practice regularly and have focused on the feedback our coaches have given them. While we would love for you to come every practice, we would love it even more if you came and swam with presence, understanding what you need to change in your stroke and are actively looking to make that change with every stroke you take.

All times have been recorded and posted on the link below and instructions on finding your Threshold Pace (TPace) is after our recommended gear link.

Threshold and Speed Test Times: https://docs.google.com/spreadsheets/d/1miz2skr2KbpwW9of_sVPEnV3jR5AZEIXWDOVL1oGpGw/edit?usp=sharing

**If you are unable to join us at one of our practices and would like to participate in the time trials, feel free to conduct the time trial on your own and add it to the spreadsheet. Please be aware that we are opening this spreadsheet for your use. Please only add your time without editing other information.

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

For day to day announcements and interaction, we use Facebook! https://www.facebook.com/groups/212967452505458/

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Core Exercises: Currently we are prescribing a total (not all at once!) of 3 minutes of front plank and 3 minutes of superman exercises three days a week. 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 and repeat that until you get up to a total of 3 minutes

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

Recommended Gear: https://www.swimoutlet.com/dctmasters/

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Threshold Pace: Regarding the benchmark testing scheduled last week, if you swam the tests, you will now have a Threshold Pace (1000 time divided by 10) identified in the spreadsheet. 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!
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Upcoming Events:
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 upbefore 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

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Workouts of the Week:

If you did not do the Time Trials last week:

Warm Up: 300 EZ (BOP: 200EZ)

4×100 with Snorkel as 25 Superman Kick, 25 Alligator Eyes every 6 strokes, 25 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
**Alligator Eyes Drill: press slightly down while taking a stroke while looking forward to allow your eyes to come out of the water. Immediately return to proper swimming head position
**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

100 EZ

1000 Time Trial **Get your time and tell a coach**

200 EZ

100 Time Trial **Get your time and tell a coach**

Jump in with the rest of the Workout
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If you have already done your Phase 3 Time Trial:

Workouts of the week:

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: 200)

4×100 with Snorkel as 25 Superman Kick, 25 Alligator Eyes every 6 strokes, 25 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
**Alligator Eyes Drill: press slightly down while taking a stroke while looking forward to allow your eyes to come out of the water. Immediately return to proper swimming head position
**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 on 10s Rest

Main 1: 5×300 (MOP:5×200; BOP: 4×200)

#1: Pull 60% with Snorkel and Paddles
#2: Pull 60% With Paddles
#3: Swim 75% Alligator Eyes every 10 Strokes
#4 & 5: Build 60-90% on TPace + 30-45s (depending on fitness)

Main 2: 12×50 on 1:00 interval or 15s Rest
#1-#5 Sprint last 1/4
#6-#8 Sprint last 1/2
#9-#11 Sprint last 3/4
#12 All Out

200 Warmdown

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Wednesday

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

4×100 with Snorkel as 25 Superman Kick, 25 Alligator Eyes every 6 strokes, 25 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
**Alligator Eyes Drill: press slightly down while taking a stroke while looking forward to allow your eyes to come out of the water. Immediately return to proper swimming head position
**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 on 10s Rest

Main:
Twice through:

6×100 on TPace + 10-15s (MOP: 5×100; BOP: 4×100)

300 Cruise with Snorkel @60% (MOP/BOP: 200)

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

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Friday

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

4×100 with Snorkel as 25 Superman Kick, 25 Alligator Eyes every 6 strokes, 25 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
**Alligator Eyes Drill: press slightly down while taking a stroke while looking forward to allow your eyes to come out of the water. Immediately return to proper swimming head position
**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 on 10s Rest

Main:

20×25 all on 10s Rest (Wilson: 10×50)
Repeat 5 Times:
#1: 90%
#2: EZ
#3: Butterfly
#4: EZ

10×50 all on 15s Rest
Repeat Twice
#1: 25@90%, 25 EZ
#2: 25 EZ, 25@90%
#3: 25 Butterfly, 25 EZ
#4: 90%
#5: EZ

5×100 all on 30s Rest (LOTS of rest)
#1: 50@90%, 50@75%
#2: 50@75%, 50@90%
#3: 25 Butterfly, 75@75%
#4: 90%
#5: 75%

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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Longer Distance Swimmer Added Set: Add to any day after the main set. This is NOT a replacement for the main set.

HIM:
300 Pull@60% with Snorkel 20s Rest
400 Pull@60%
Focus on form and proper head position and hand entry. Try to keep rest minimal between sets. Enough time to take off Snorkel and get some water.

IM and Longer:
300 Pull@75% w/Paddles 20s Rest
700 Swim@60% 20s Rest
200 Pull@75%
Try to keep rest minimal between sets. Just enough time to throw on gear and get a swig of water.

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