Week 6 Workouts and Upcoming Events

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    chucifer
    Participant

    Week 6

    Swimmers,

    Happy December! This is Week 6 of our annual program and we are just a few more weeks away from moving away from this pre-season phase. This week we have a Challenge Set on Wednesday named after yours truly. If you won’t be at practice on Wednesday, feel free to ask a coach to do the Challenge Set on Monday or Friday.

    As with the previous weeks, we continue to work on base fitness and technique. What you will notice with our workouts in this phase are that many of our progressions are designed to be performed with gear at first and then continued with less and less gear. This is so that you can get the feeling of swimming with the least amount of external imbalance causing movements. Then as we remove gear, we can strive to continue to achieve that feeling.

    As triathletes, much of our swimming is (ultra) long distance compared to competitive pool swimmers. While we could power through some technique issues for shorter distances, the longer distances we race at encourage us to minimize these issues. As such, when we perform these longer sets with gear and at lower intensities, please take this as an opportunity to focus on technique. Please don’t turn off your brain and just follow feet. If you need something specific to focus on, please ask a coach!

    Lastly, we have our first technique and stroke clinic set for Sunday December 10th. If you often start your tri season’s swimming by standing at the edge of the pool without an idea of where to begin, this is where you should start. Come and learn the basics of body position and pulling.

    Thanks and see you at the pool!

    James

    —–

    Upcoming Events:

    -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.

    -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.

    Sign Up Here: https://goteamup.com/p/21123-dc-triathlon-club-swim-pr/courses/21673/

    -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.

    Sign Up Here: https://goteamup.com/p/21123-dc-triathlon-club-swim-pr/courses/21674/

    ——

    Workouts for the week:

    Monday
    Pre-Workout:
    3×20 Resistance Cord Pulls

    Warm Up:
    300 EZ
    4×150 as 50 Kick w/Snorkel & Board, 50 Catchup Drill with Snorkel, 50 Swim on 20s Rest
    **Kick should be done with head down, hands gripping the side bottom of the board with arms fully extended and lightly squeezing the head
    **Catch up Drill should be done slowly and with focus that hands are entering in front of the shoulder and pulling straight back

    Pre-Main
    4×50 Descend 1-4 60-90% on 10s Rest

    Main
    400 Pull with Snorkel and Paddles @ 60% Focus on pull mechanics w/1 minute rest
    4×100 @ 80% on 15 sec rest

    300 Pull with Paddles @ 70%. Try to keep head steady between breaths w/45 sec rest
    6×50 @ 85% on 15 sec rest

    200 Pull @ 80% w/30 sec rest
    8×25 (4×50 @ Wilson) @90-100% on 10s rest

    200 Warm Down

     

    Wednesday (CHALLENGE SET)
    Pre-Workout:
    3×20 Resistance Cord Pulls

    Warm Up:
    300 EZ w/Snorkel
    10×50: 25 Catch Up Drill (SLOWLY), 25 Swim @ 60% w/ 20s Vertical Kicking at Each Deep End
    **Swimmers – Pay attention to body position. The body, while kicking, should be perfectly straight, without any bending

    Pre-Main
    200 Build 60-90% by 50
    **Try for four distinct speeds

    Main Challenge Set aka “The James”

    400 Pull @ 60-70% with 1 min rest (Snorkel and Paddles Optional)

    100 EZ

    8×100 @ 85% with 10s Rest

    100 EZ

    400 Pull @ 60-70% with 1 min rest (Snorkel and Paddles Optional)

    100 EZ

     

    200 Warm Down

    Friday
    Pre-Workout:
    3×20 Resistance Cord Pulls

    300 EZ w/Snorkel
    4×100 as 25 Kick on back, 25 Left Arm Only, 25 Right Arm Only, 25 Swim on 20s Rest
    **Kick should be done with Arms in a tight streamlined position behind the head, with an emphasis on keeping the belly button at the surface of the water
    **Left and Right Arm Only drills should be done with the non pulling arm extended with hand in front of shoulder. Do not allow hands to come together.

    Pre-Main
    4×50 Descend 1-4 60-90% on 10s Rest

    Main:
    4×200 @ 75% on 30s Rest
    #1: Pull with Snorkel and Paddles
    #2: Pull with Paddles
    #3: Pull
    #4: No Gear

    6×100 Descend 1-3, 4-6 @ 60-90% on 15s rest

    8×50 as Alternate #1 25 Butterfly Kick on Back, 25 Backstroke; #2 25 Butterfly, 25 Freestyle on 20s rest

    8×25 (4×50 @ Wilson) All Out on 20s Rest

    200 Warmdown

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