Week 4 Workouts and Upcoming Events

[chucifer]

Swimmers,
Welcome to Week 4 of the program. We are nearly a month into this program and laying down some good groundwork for future training. If we don’t see you this week, have a great Thanksgiving! Personally, I’m very thankful and inspired by of all of your hard work this year. You all inspire us to keep trying to provide you with the best experience and value! This is a short week, with Friday off, so we are focusing on technique and some maintenance work for fitness with some non-free swimming. As per the last few weeks, we are using our snorkels and paddles. If you don’t own your own set yet, please use the SwimOutlet link below to make an investment in your swimming career and development! While you’re picking those up, grab a set of resistance cords and get your strength on!
SwimOutlet: https://www.swimoutlet.com/dctmasters/
Aside from this Friday being off with no scheduled practices, below are some scheduling points that I’d like to draw your attention towards.
-Taco Monday: Tomorrow night! Come swim and then grab a taco (or 3) with the coaches at District Taco (corner of Brandywine and Wisconsin)!
-National Club Challenge: December 3rd from 8-11 AM. If you haven’t seen an email from the DC Tri Club about this yet, every year, during the offseason, the club competes with other clubs around the country to rack up the most training miles. December happens to be the month that focuses on the swim and to facilitate this competition, DCTC has reserved the Catholic University pool for 3 hours! Cost per swimmer is 5$ to cover pool fees. Sign up using the link below to kick off Swim Month the right way! Brunch after at 11:30 at Busboys and Poets! Also, this is also a good time for those who are interested to get a qualification time for the Great Chesapeake Bay Swim (to be accepted, applicants must submit documentation that they have either completed a recent open water event or completed a three-mile pool swim in under 2 hours 15 minutes). Swimmers attempting to qualify for this should bring their own counter/counting device. If you’re interested in learning about this great swim event, check the links below!
NCC Sign Up: https://docs.google.com/…/1FAIpQLSeZj1_tBxzv3bvNGD…/viewform
Bay Swim Info: http://www.bayswim.com/
Bay Swim Lottery: https://register.chronotrack.com/r/31962
-DC Tri Club Annual Meeting and Kona Viewing: December 9th at Arlington Cinema ‘N’ Drafthouse, 2903 Columbia Pike, Arlington, VA 22204 Come and chat with our club partners, and grab beverages and food! The Kona Viewing will begin at 2:30PM, followed by the Annual Meeting portion at 4:00PM, during which you will get a quick recap of 2017 accomplishments, meet next year’s Board of Directors, and our 2017 Club Awards will be unveiled! Expect raffle drawings throughout the event where you will have the opportunity to win some great swag! You must arrive by 4pm to be given raffle tickets. The event is FREE but we please ask that you RSVP through the Eventbrite link below for planning purposes.
RSVP Link: https://www.eventbrite.com/e/2017-annual-meeting-kona-viewi…
-MSP Swim Clinic #1: December 10th, 9-11AM: This two hour technique intensive clinic at the Catholic University Pool is designed to focus on body position, stroke mechanics and to build confidence in the pool for beginner to intermediate triathletes. This small group environment will make good use of a low swimmer to coach ratio and will send swimmers home with individual drills and concepts to reinforce corrections to issues discussed in class. Swimmers should be able to swim 200 yards non-stop, bring hydration, and be open to stroke correction. This clinic is identical to Swim Clinic #2 on 1/14/17.
-MSP Swim Clinic #2: January 14th, 9-11AM This two hour technique intensive clinic at the Catholic University Pool is designed to focus on body position, stroke mechanics and to build confidence in the pool for beginner to intermediate triathletes. This small group environment will make good use of a low swimmer to coach ratio and will send swimmers home with individual drills and concepts to reinforce corrections to issues discussed in class. Swimmers should be able to swim 200 yards non-stop, bring hydration, and be open to stroke correction. This clinic is identical to Swim Clinic #1 on 12/10/17.
If you have any questions regarding any of the topics above, please feel free to reach out!
-Your MSP Coaches
Interact with us!
Masters Swim Program Forums: https://www.dctriclub.org/forums/…/programs-open-access/msp/
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Workouts for the week:
Monday
Pre-Workout:
3×20 Resistance Cord Pulls
Warmup:
300 EZ with Snorkel
4×150 as 50 Kick w/Snorkel & Board, 50 Catchup Drill with Snorkel, 50 Swim on 20s Rest
Pre Main:
200 Build @60-90%
Main 1:
10×50: 1-4:Sprint last 25%, 5-7: Sprint last 50%, 8&9: Sprint last 75%, 10: Sprint 100% all on 10-15s Rest
200 Pull w/Snorkel & Paddles @ 70%
200 Pull With Paddles @ 70%
10×50: 1-4:Backstroke, 5-7: Breaststroke, 8&9: Freestyle, 10: Butterfly all on 10-15s @ 80% effort
200 Pull w/Snorkel & Paddles @ 70%
200 Pull With Paddles @ 70%
Wednesday
Pre-Workout:
3×20 Resistance Cord Pulls
Warm up:
300 EZ with Snorkel
8×50: 25 Catch Up Drill (SLOWLY), 25 Swim @ 60% w/ 20s Vertical Kicking at Each Deep End
Pre Main:
4×50 Descend 1-4 @ 70-90% on 15s Rest
Main:
50 First 8 Strokes hard, Remainder @75% on 10s
100 25 Butterfly, Remainder Free @ 75% on 15s
150 50 Breaststroke, Remainder Free @ 75% on 20s
200 Pull With Snorkel and Paddles @ 75% on 25s
300 100 Backstroke, Remainder Free @ 75% on 25s
300 Pull With Snorkel and Paddles
300 100 Backstroke, Remainder Free @ 75% on 25s
200 Pull With Snorkel and Paddles
150 50 Breaststroke, Remainder Free @ 75% on 20s
100 25 Butterfly, Remainder Free @ 75% on 15s
50 First 8 Strokes hard, Remainder @75% on 10s
200 Kick with Board EZ
200 Warmdown

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