Week 21: Coach’s Notes, Upcoming Events, and Workouts of the Week

[chucifer]

Week 21: Coach’s Notes, Upcoming Events, and Workouts of the Week

Welcome to Week 21, swimmers! Did anyone training for longer distance races do the extra sets? I personally viewed a number of swimmers stay later to add some extra distance. Kudos to those who did a little bit extra this week! As a swim coach, it’s often difficult to add in all of the ingredients for a good training session into an hour so we encourage you, here and there, to sometimes push a little further on your own and do some extra yardage if time and space allows. There’s no replacement for yardage where you swim with purpose and focus on your individual needs. This extra distance doesn’t have to be after (or before) every swim session, but once or twice a week is very helpful. Incremental gains is how we improve!

As with the last couple of weeks, we are in Phase 3 of our season and we tackling drills to prepare us for the open water swimming portion of our future races. As described in the last couple of weekly notes, the first drill we are focusing on is a building block for full on sighting that 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 ONLY our eyes to come out of the water. The whole head does not come out of the water yet! 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.

Lastly, I’d like to offer our Facebook page (link below) as a place for you to ask questions and as a place for feedback on our workouts, your performances, nutrition, or anything else triathlon related. Collectively, our coaches have decades of experience in swimming knowledge and we can reach out to other club resources if we cannot provide an accurate answer. We are a community of individuals who enjoy this sport and would love to share our experiences and knowledge with others. As always, you may also 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/ **Please come to practice with a swimmer’s snorkel and paddles. Please use resistance cords at home or right before practice.**

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Upcoming Events:
**This Upcoming Weekend!** Splash n Dash: Saturday, March 24 at Catholic University’s DuFour Center: This popular event will feature a 600y 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

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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, fingertips below wrists below elbows below shoulders
**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

12×50 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) Alligator eyes once per length.
**Look down and regain balance after alligator eyes**

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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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: 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, fingertips below wrists below elbows below shoulders
**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: None! Proceed with Main Set

Main Challenge Set aka “The James”

600 Pull with Snorkel and Paddles @ 60%. 1:30 rest (MOP:400; BOP:300) Alligator eyes once per 50

12×100 @ TPace +10s (MOP:10×100; BOP: 8×100)

100 EZ

600 Pull with Snorkel and Paddles @ 60%. 1:30 rest (MOP:400; BOP:300) Alligator eyes once per 50
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: 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, fingertips below wrists below elbows below shoulders
**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:

20×50: Odds 90%+, Evens: 60% on 0:55 (UDC); 1:00 (Wilson) or 10s Rest (MOP:16x/BOP:14x)

2×500: 70-80% Alligator eyes, once per 50. Every 4th length is non-freestyle. 30s rest. (MOP: 2×400/BOP: 2×300)

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:
700 Pull@60% w/Snorkel. NO Paddles. Last 200@85%
Focus on form and proper head position and hand entry.

IM and Longer:
300 @85% No Gear 20s Rest
700 Pull@60% w/Snorkel. 20s Rest
200 @85% No Gear
**Try to keep rest minimal between sets. Just enough time to throw on gear and get a swig of water.

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