Sunday Night Open Water Practice

World class swim workouts for triathletes and open water swimmers

When: Sunday 6:00 – 7:30pm Location: Washington & Lee Pool

Arlington, VA

Coach: Mike Stevenson ASCA Level II, USAT Level 1 Ph: 571-314-6657 Email: mike@codeoncoaching.com

http://www.arlington-masters.org

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ABOUT THE WORKOUT The Arlington Masters swim team has produced many top tier open water swimmers over the years. Now, the team is making its 90 minute Sunday practice open to more swimmers through the new 6 punch entry card being offered by Arlington County. Now it is easier than ever for athletes who train with other swim programs to join the Arlington Masters on Sundays for a world-class distance workout.

PROGRAM HIGHLIGHTS PERIODIZATION: The Sunday workouts will be coordinated with upcoming distance swimming events (see Calendar).

YARDAGE: The Sunday workouts will have up to 5,000 yards covering endurance, aerobic, force, and drill intervals.

TIME TRIALS: Every few weeks, we will conduct a 1,000 yard time trial as part of the workout to measure each swimmer’s progress. The times will be entered into a Google Doc with formulas that can be used to calculate freestyle intervals during weekly training and provide estimates for 1500m, 1.2 mile, and 2.4 mile swim times.

OPEN WATER DRILLS: The workouts will include open water drills to work on sighting. On occasion, we will remove the lane lines to provide additional challenges.

COST: around $6 per swim, depending on punch card

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SAMPLE WORKOUT DESCRIPTION: This set simulates a triathlon swim where the pace is always fast at the beginning, then it settles after a while and you get into the pack, then finish strong as you start thinking about getting out of the water. The kick is to simulate getting on the bike. _______________________________________________

500 warm-up. Easy, mix in some stroke

Set #1: Rest Interval (RI) = 20 seconds 300 alternate 50 free/50 non-free

200 kick with board

Set # 2: Main Set 10 x 50 build (get faster throughout each 50, last 5 yards hard with no breathing). Interval = 1 minute

4 x 450 (400 swim, 50 kick with Board). The 400 swim is 100 hard, 250 moderate, then 50 hard straight into

50 kick hard with board.

100 easy recovery: Backstroke, breaststroke

1-4-1 "Loco" with pull gear. This is an 800 ladder as follows: 25 hard/25 moderate, 50 hard/50 moderate,

75 hard/75 moderate, 100 hard/100 moderate, 75 hard/75 moderate, 50 hard/50 moderate, 25 hard/25

moderate.

Warm down 300 easy

TOTAL = 4500 yds

After Workout Dinner: District Taco on Lee Hwy

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2014 Calendar: January - July

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1/5 Back from the holidays

1/12, 1/19, 1/26, 2/2 BUILD CYCLE 1. Continued focus on endurance and technique. Some Force and Aerobic intervals are introduced

2/9 TIME TRIAL. First TT to establish a baseline. Followed by an easier workout mixing drills and possibly some games

2/16, 2/23, 3/2 BUILD CYCLE 2. Intensity of the sets begins to increase

3/9 TIME TRIAL. How much did you improve?

3/16, 3/23, 3/30 BUILD CYCLE 3. Preparing for first race

4/4-4/6 Colony Zones Swim Meet - 1000 & 1500 meter events (sign up early!)

4/4 TIME TRIAL – If you didn’t race at Colony Zones

4/13, 4/20, 4/27 Prep for Open Water Racing. Let us know your race schedule

5/4 TIME TRIAL – Time to get serious!

5/11, 5/18 Race specific training. Let us know your race schedule

5/24 Jim McDonnell Lake Swim – 1 & 2 mile events

5/25 TIME TRIAL - for those who didn’t race Jim McDonnell

6/1, 6/8, 6/15 BUILD CYCLE: Race specific training. Coordinate with the coach

6/22, 6/29, 7/6 BUILD CYCLE: Race specific training. Coordinate with the coach

7/13 TIME TRIAL

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HOW TO GET STARTED:

1) US Masters 2013 registration (Online)

YOU MUST BE REGISTERED WITH US MASTERS BEFORE ATTENDING THESE

WORKOUTS!

USMS fee is $45

Membership is valid until 12/31/2014

Print out registration card & bring to front desk at Washington & Lee pool

http://www.usms.org/reg/members/reglinks.php?LMSCID=10

2) Arlington Masters Swimming Application (PDF)

Print out, complete & bring to front desk at W&L (along with above USMS card)

Club fee is $8 (payable to Arlington Masters)

http://arlingtonmasters.files.wordpress.com/2012/12/arlington_masters_swimming_

application-4.pdf

3) Buy a swim punch pass online

6, 12 or 36 swim passes are available

Under Sports menu, select Master’s Swim

After purchase, print out receipt & bring to front desk to exchange for pass

4) Sign-up with our Yahoo listserv group or visit us at

http://sports.groups.yahoo.com/group/arlington_masters/

Arlington Masters http://www.arlington-masters.org

Join Arlington Masters for our other workouts Monday through Thursday from 8:30 – 9:30pm

Monday - coach’s choice of freestyle, stroke, kick, drills

Tuesday – stroke emphasis

Wednesday – distance freestyle emphasis

Thursday – sprint emphasis