Week 9 Coach’s Notes, Events, and Workouts!

[chucifer]

Swimmers,
This is a short week (Week 9) for our program and our last swims of 2017. We have evening practices tonight and friday night and our only AM session this week is on Friday.
Next week (starting Wednesday) we will be beginning phase 2 of our program and incorporating other focus points into our workouts. At this point, our base has been built and we will be building speed in addition to our technique. You will see our workouts vary greatly in distance an intensity. Additionally, we will begin the new year with both a 1000yd and a 100yd (or meter) benchmark test. For those who have never done a 1000yd test, treat this as a challenge and if it needs to be scaled down for your ability level, we will adjust accordingly. These two tests together will help us tailor workouts to your abilities and weaknesses as they will give us a better snapshot of your abilities.
It would be remiss for us to not remind you that 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. Come January 1st, our incentivized rate will go up.
Lastly, if you have felt the chill at UDC in the mornings where the pool is a bit brisk, please contact our UDC POC, Jason Imperati, to file a complaint. MSP and some swimmers have already reached out to him and we and we encourage others to voice their concern regarding the pool temperatures. He may be reached at: (202) 274-6796.
Thanks and as always, if you have any questions, please contact us!
Hoping you had a great holiday season,
Masters Swim Program Coaches
masters@dctriclub.org.
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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-swi…/…/21674/
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Workouts for this week:
Wednesday
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 together
Pre-Main
200 Build 60-90% by 50
**Try for four distinct speeds
Main 1
400 Pull with Snorkel & Paddles on 1min Rest
3×100 Descend 60-90% on 20s Rest
200 Pull Only Paddles on 30s Rest
100 All Out
100 EZ
Main 2: Two Times Through
200 Pull with Snorkel & Paddles on 30s Rest
100 Pull with Paddles on 20s Rest
100 as 50 @ 90%, 50 @ 70% on 20s Rest
**Both Main Sets are focusing on maintaining body position experienced on the longer Pull distances.
200 Warm Down
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Friday
Pre-Workout:
3×20 Resistance Cord Pulls
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 60-90% on 10s Rest
Main:
8×50 as 8 strokes hard, Cruise 70% on 10s
200 Pull with Snorkel & Paddles @ 75% on 20s
100 Pull with Paddles @ 70% on 20s
6×50 as 12 strokes hard, Cruise 70% on 10s
200 Pull with Snorkel & Paddles @ 75% on 20s
100 Pull with Paddles @ 70% on 20s
4×50 as 16 strokes hard, Cruise 70% on 10s
200 Pull with Snorkel & Paddles @ 75% on 20s
100 Pull with Paddles @ 70% on 20s
2×50 as 8 strokes Butterfly into Free 70% on 10s
200 Warmdown

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