Week 26: Coach’s Notes, Upcoming Events, and Workouts of the Week

[chucifer]

Week 26: Coach’s Notes, Upcoming Events, and Workouts of the Week

Swimmers, we are continuing Phase 4 of our program with week 26 and since last week was a short week (as Monday was a DC holiday), we have one more day of scheduled testing sessions. If you have not yet done the time trial tests for both the 1000 and the 100, please come tomorrow evening to test with the program, or give it a whirl yourself during one of your swims this week and log your times in the spreadsheet link below! If you have already tested last week, no worries, we will have regular sets for you this week as well!

Threshold testing time spreadsheet: https://docs.google.com/spreadsheets/d/1miz2skr2KbpwW9of_sVPEnV3jR5AZEIXWDOVL1oGpGw/edit?usp=sharing

As an update on the UDC pool: Unfortunately, the pool is stuck at 74 degrees and is not getting any warmer. As such, we are continuing to wait before we resume sessions there. We hope the temps will come up soon! Please watch out for an update on Facebook!

This week we will be starting with some ‘Deck Ups’ on Wednesday. As described last week, the goal of this skill is to get out of the pool (in a safe manner) at the end of the interval, stand up, and touch something a few feet away, then return to the pool safely. We are doing this to get used to the uncomfortable nature of going from a horizontal body position to a vertical body position and to set ourselves up for a strong transition and a strong bike leg. Remember, Do NOT, under any circumstances, jump into the water with a swimmer coming into the wall inside the flags. As always, our coaches will be guiding you through these workouts so please listen to them closely when Deck Ups come around on Wednesday and Friday this week!

With some of the region’s first triathlons happening this past week (congrats to all swimmers braving the 51 degree water at Lake Anna this weekend), starting THIS Friday (April 27th), we are encouraging swimmers to bring their wetsuits to practice ON FRIDAYS to gain familiarity with swimming with a wetsuit. Knowing how your body position changes with a wetsuit on is very important for those looking to maximize your race experience. If you would like to join us with your wetsuit, please arrive extra early so that you have time to put on your wetsuit. We expect that you will be ready to go when the practice starts. Please don’t forget any tools you might need to help you put your wetsuit on or to prevent chafing!

Questions? Feel free to post on our Facebook page or, as always, you can 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

Sighting Steps:
There are multiple times that you can sight, but effectively, the best time to sight is right at the moment when one of your arms is right at the beginning of the catch. Once in that position, in one fluid motion, pull hard and *slightly* downward and lift your whole head out of the water, not just your eyes.
Once your head comes out of the water, take a quick mental snapshot of what you’re seeing and immediately put your head back down into the water with your nose pointed down. Do NOT keep looking forward with your head in or out of the water. If you do so, you create a severe amount of drag and can slow your momentum down significantly.
Once your head is back in a normal swimming position, review your mental snapshot to see if you are able to identify what you saw. If the answer is yes, then continue swimming. If the answer is no, repeat the sighting steps until you understand what you’re seeing.
As for adding breathing to this motion, you can breathe before or after your sighting. I recommend sighting first, then turning your head and breathing in as you lower your head into the water. I recommend this method because it limits the lateral motion that can happen with your head if you breathe then try to lift your rotating head to sight.

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.**

Shoulder Mobility: Start this video at 6:10 and with the last exercise, you can do it against a wall (aka Wall Angel) starting from a superman position: https://www.youtube.com/watch?v=n5BuC-bZ9WQ

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Upcoming Events:
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)

200 with Snorkel as 2x(25 Superman Kick, 50 Alligator Eyes every 6 strokes, 25 Swim)
**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

Pre Main: 6×50 Descend on 10s Rest (MOP/BOP: 4×50)

***
If the test was not done on Monday or Wednesday:

100 EZ
1000 Time Trial **Get your time and tell a coach**
200 EZ
100 Time Trial **Get your time and tell a coach**
100 EZ
Jump in with the rest of the lane’s workout

***
If the tests were done on Wednesday or Friday of last week:

Main 1: 5×300 (MOP:5×200; BOP: 4×200)

#1: Pull 60% with Snorkel and Paddles w/40s rest
#2: Pull 60% With Paddles w/40s rest
#3: Swim 75% Full Sight every 8 Strokes w/40s rest
#4 & 5: Build 60-90% on TPace + 30-45s (depending on fitness)

Main 2: 14×50 on 1:00 interval or 15s Rest
#1-#6 Sprint last 1/4
#7-#10 Sprint last 1/2
#11-#13 Sprint last 3/4
#14 All Out

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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)

200 with Snorkel as 2x(25 Superman Kick, 50 Alligator Eyes every 6 strokes, 25 Swim)
**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

Pre Main: 6×50 Descend on 10s Rest (MOP/BOP: 4×50)

Main:
5×100 Descend – 20s apart into Deck Up (Touch a wall) on 30s rest
6×50 Descend on 1:00 (or 15s rest). Last one all out
2×200 @ 75% #1 Pull with Snorkel; #2 Pull
6×50 Descend on 1:00 (or 15s rest). Last one all out
300 Sight every 8 strokes
6×50 Descend on 1:00 (or 15s rest). Last one all out

200 Warmdown

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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)

200 with Snorkel as 2x(25 Superman Kick, 50 Alligator Eyes every 6 strokes, 25 Swim)
**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

Pre Main: 6×50 Descend on 10s Rest (MOP/BOP: 4×50)

Main:

500 @ 70-80% Sight once every 8 strokes. (MOP:400/BOP:300)
10×50: Odds 90%+, Evens: 60% on 1:00 (Wilson) or 10s Rest (MOP:8x/BOP:7x)

Broken 500 @ 70-80% Deck Up (Touch a Wall) at 200 and 400 with 20s Rest (MOP:400/BOP:300)
10×50: Odds 90%+, Evens: 60% on 1:00 (Wilson) or 10s Rest (MOP:8x/BOP:7x)

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:
500 @ 60% sight every 8 strokes immediately into 200 Swim @ 85%
Focus on maintaining form after every sighting

IM and Longer:
700 @ 60% sight every 8 strokes immediately into 300 Swim @ 85%
Focus on maintaining form after every sighting

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