Week 8 Coache's Notes, Upcoming Events and Workouts of the Week

[chucifer]

Swimmers,

Welcome to Week 8 of our annual program! We have 3 more weeks left of this phase of our program before we build upon the basics emphasized so far. We’ve introduced the bands, paddles and snorkels this phase and from them, we’ve learned about body position and we have reinforced proper basic pulling mechanics. If you haven’t gotten the gear yet, you’re missing out on a prime opportunity to put these sets to the best use of your time and energy. Once the new year rolls over, we’ll be ramping up the use of these tools so treat yourself to a gift while the holiday sales are still good!

Our recommended gear may be bought here: SwimOutlet: https://www.swimoutlet.com/dctmasters/

With that said, a successful season is built upon consistency in the cold months and we hope to see you often at the pool! To help facilitate this, we still have our 55$/month unlimited offseason monthly membership. If you purchase it now, not only will the month of December be prorated to the remaining days of the month, but you’ll get to keep this rate even when we end this membership option on January 1st. This is a 20$ a month savings from our normal unlimited membership cost of 75$/month.

Lastly, a word about the UDC Pool temperatures. For the last couple of weeks, the outdoor temperatures have been dramatically low and as a consequence, due to the antiquated heating system used by UDC, the pool temp has dropped to 76 degrees. This is a little chilly, but not unswimmable as the wetsuit cut off temps at our races are between 76 (Ironman) and 78 (USAT) degrees. MSP has contacted the UDC POC, Jason Imperati, to file a complaint and encourages others to voice their concern regarding the pool temperatures. He may be reached at: (202) 274-6796. We will continue to monitor the situation.

Thanks and as always, if you have any questions, please contact us!

Masters Swim Program Coaches
masters@dctriclub.org.

Find us on Facebook!

ttps://www.facebook.com/groups/212967452505458/

 

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Upcoming Events:

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/
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Wilson Aquatic Center Annual Closure: Wilson Aquatic Center (4551 Fort Dr., NW) will close beginning Sunday, January 7 through Sunday, January 14, 2018. The facility is expected to re-open on Monday, January 15, 2018.
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Workouts for the week:

Monday
Pre-Workout:
3×20 Resistance Cord Pulls
Warm Up:
300 EZ
4×100 as 25 Butterfly Kick on Back, 25 Left Arm Only Freestyle, 25 Right Arm Only, 25 Swim
***kick should be done with arms in a tight streamlined position with arms behind head
**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 togethe
Pre-Main:
4×50 Descend 1-4
Main:
3 times through:
300 Pull with Snorkel and Paddles @ 60% Focus on head stability (look straight down at bottom of pool) w/30s rest
200 Build @ 60-90% w/20 sec rest
100 EZ
4×25 All Out w/20s rest. (Wilson: 2×50 w/30s rest.
200 Warm Down
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Wednesday (Challenge Set! “Laurie”)
Pre-Workout:
3×20 Resistance Cord Pulls
Warm Up:
300 EZ w/Snorkel
8×50: 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
8×50 as 2 times through:
25 easy, 25 fast
25 fast, 25 easy
50 easy
50 fast (GET THIS TIME ON YOUR LAST GO THROUGH)

Main 1:
16 x 50 on TIMED 50 + 20s, odds fast, evens easy
For example: If you do your timed 50 in 40s, then your 16 x 50s will be on 60s (40s+20s). This means, if you swim a 50 in 47 seconds, you only get 13 seconds rest. If you swim it in 30 seconds, you’ll get a full 30 seconds rest.
Try to maintain your fast 50’s within 1-3 seconds of your TIMED 50. Easy 50s should be recovery pace, but you should get at least 5s at the wall.
Main 2:
2 x 500 Swim @ 75% with every 4th length as NOT freestyle (do not ease up on this length). 20s rest.
200 Warm Down
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Friday
Pre-Workout:
3×20 Resistance Cord Pulls
Warmup
300 EZ w/Snorkel
4×100 as 25 Butterfly Kick on Back, 25 Left Arm Only Freestyle, 25 Right Arm Only, 25 Swim
***Kick should be done with arms in a tight streamlined position with arms behind head
**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:
10×200 all on 25s rest
#1&2: Pull with SKL and Paddles @70%
#3&4: Swim no gear. @ 80% Keep head steady with little movement
#5: alternate 50 Kick on back, 50 backstroke
#6&7: Pull with SKL @70%
#8&9: as 2x(4×50): Swim no gear. @ 90% Keep head steady with little movement
#10: as 4×50 first 5 strokes as butterfly, ease into freestyle

200 warmdown

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