2012 Mileage!

Here's the plan for 2012!

Swim miles, and miles, and miles...

Keep track your miles that you swim AT our masters swim classes and email me with the total at the end of the week (ehansel@wellbridge.com)

Here's the rundown:

Log 100 miles recieve a swim cap
Log 250 miles recieve a CAC swim water bottle
Log 500 miles recieve a CAC masters swim t-shirt

Please let me know ASAP if you'd like to participate!

Friday 5:30-7am DISTANCE

15 minute warm up

600 pace @ 9:00

2x250 FAST pull @ 4:30

400 pace @ 6:00

2x150 FAST pull @ 3:00

200 pace @ 3:00

2x100 FAST pull @ 2:00

100 easy

20x50 swim @ :45

12x25 kick @ :35

200 easy

Thursday 8:30-9:45am

10 minute warm up

8x100 pull @ 1:30
4x150 FAST @ 3:00

100 easy

300 pace @ 4:30
50 fly @ 1:30
x3

50 easy

8x75 @ :10 rest
odds swim build
evens kick

4x50 skull

100 easy

Tuesday and Thursday mornings?

Hey CAC Masters Swimmers -

I'm thinking of adding a Tuesday/Thursday early morning class, 6-7am? Let's hear your thoughts!!

Erin

NO CLASS DECEMBER 26

The club opens at 7am on Monday, December 26th, therefore, we will NOT have class that morning. Be sure and come swim Monica's 12pm class!!

Wednesday 5:30-7am STROKE

15 minute warm up

300 swim - getting your heart rate up
3x100 free, descend 1-3 @ 1:35
3x50 - 1 fly, 1 back, 1 breast @ 1:00

400 swim - getting your heart rate up
4x100 free, build each @ 1:30
4x100 IM

500 swim - getting your heart rate up
5x100 free, pace @ 1:25
5x50 best stroke @ :50-1:00

Tuesday 8:30-9:45am

15 minute warm up

8x125 - 100 pace, 25 easy @ 2:10
8x75, descend 1-4, 5-8 @ 1:15

300 pull - breathing every 5/7 breaths by 25

3x100 pull, pace @2:00

200 kick

100 easy

Great work Marcia, Scott, Lori, Alex, Joanna, and Ru!

Monday 5:30-7am

You guys are such troopers!

I'm so grateful for your flexibility - when the pool is cold, we go inside!! It was great to go back to the basics with you yesterday morning, progression drills:

side kicking
6 second delay
3 second delay
sailboat
hip connection
catch up

Sometimes its good to slow down and revisit where our stroke should be!

Friday 5:30-7am DISTANCE

15 minute warm up

4x600 descend 1-4 @1:40 base

8x50 sprint @ 1:30

12x25 kick - ods flutter, evens fly @:10 rest

swim easy

Wednesday 5:30-7am STROKE

15 min warm up

10x100 pull @1:40
Odds 50 easy/50 fast
Evens 50 fast/50 easy

200 IM
50 fly swim
50 fly kick
200 IM
50 back swim
50 back kick
200 IM
50 breast swim
50 breast kick
200 IM
50 free swim
50 free kick

8x75 - 25 free/25 back/25 no breath

8x50 IM order, all drill @ 1:00

200 easy

Monday 5:30am & Tuesday 8:30

Main set:

25
50
75
100
All pace on :30 per 25
8x25 sprint on :20

Mondays group did this 4x with drilling, kicking, pulling and perfect form on the 25s.

Tuesdays group did the 25s sprint.

Friday 5:30-7am DISTANCE

15 minute warm up

400 pace @ 6:00
100 sprint @ 2:00
300 pace @ 4:30
50 sprint @ 1:00

repeat at least 3x, 4 if you can - use gear on 4th round if you need to

6x75 @ :10 rest
odds backstroke
evens build freestyle

100 easy

2k swim

Join Mandy, Shane, and I at 8am on Monday morning to do a straight 2000 meter swim for time!

Thursday 8:30-9:45am

Now, just about everyone has done our descending 50s set!

Mandy and Shane, along with two new comers, Tray and Andy this morning!

Great job this week guys, tomorrow is Friday!!

Wednesday 5:30-7am STROKE

A good turn out with the temp in the 20s :) Great to see you out there John, Mark, Cristina, Catherine, Jason, Emily, Dan, Catherine, Jenny, and Christy!

15 minute warm up

8x50 - 2 each stroke, all drill @:10 rest

6x75 pull, build each 75 @ :15 rest

1x100 IM
2x50 free @ 1:05 or :20 rest
2x100 IM
4x50 free @ 1:00 or :15 rest
3x100 IM
6x50 free @ :55 or :10 rest
4x100 IM
8x50 free :50 or :05 rest

10x50 - 25 kick fast/25 swim easy, backstroke @ :10 rest

200 easy

Monday 5:30-7am SPRINT

15 minute choice warm up

50s @ 1:20, 1:19, 1:18, 1:17, 1:16... getting down to your fastest possible interval

Jason :56
Emily :51
Mark :41

100 easy

12x100 pull @1:45

200 kick

6x50 swim with fins @ 1:00
descend 1-3, 4-6

100 easy

Friday TIME TRIALS

JASON - 1500 m (28:31), 100 free (1:35), 50 free (:42), 100 IM (1:56)

CHRISTY - 1500 m (25:45), 50 free (:44), 100 IM (1:48), 100 stroke (2:15)

CATHERINE - 500 free (14:00), 100 free (1:49), 50 free (1:10), 100 side stroke (2:40), 100 back (3:32)

CRISTINA - 100 free (1:23, 1:27), 100 IM (1:36), 50 free (:37)

KAT - 1500 m (27:15, 27:22)

DAN - 1500 m (21:33), 200 free (2:44), 100 IM (1:38)

SCOTT - 1500 m (21:40), 200 free (2:48), 100 IM (1:38)

JOHN - 1500 m (20:00), 200 free (2:33), 50 stroke (:40), 100 stroke (1:23)

MARK - 1500m (20:38), 200 free (2:42), 100 free (1:13), 100 stroke (1:34)

Thursday INSIDE

Shane, Mandy, Scott and I swam inside yesterday...

15x100 @ 2:30 FAST

The kind of set that makes you want to puke, the kind of set where you almost puke... it.was.awesome. Way to go guys!!!

Monday and Tuesday

My classes tend to do the same workouts a couple days a week, that way I'm able to make sure that John, Mark, Emily, Scott, Mandy, Shane, Ru, Bob, Joyce, Seth, Christy, Jason, and Catherine all get in a great workout:)

15 minute warm up

Main Set: (done multiple times depending on the group)
50 @:55
50 @:50
50 @:45
50 @:45
50 @:50
50 @:55
100 easy @2:00

9x150 - 75 pace/rest :05/75 sprint @2:30-3:00
3rd, 6th, and 9th one easy

8x25 sprint kick

8x100 pull @2:00 holding sub 1:20

easy swim

BLACK FRIDAY

Instead of shopping, Mark, Jason, Scott, and Emily tackled a set Monica had her noon class do last week!

500
2x250
50 easy
400
2x200
50 easy
300
2x150
50 easy

The longer stuff is on the 1:30 base and the shorter is on the 1:25. Take a minute rest after the 50 then go after the next round!

Time Trials

We'll be starting Time Trial Fridays - the first Friday of the month. Our first one will be Friday, December 2 at the 5:30am class.

Please be prepared to swim 3-5 events (50 free, 100 free, 200 free, 500 free, 1500 free, 100 IM, or 200 IM).

We'll use it as our main set and I'll record your times. This will be a great way to gauge how you're progressing!

HAPPY THANKSGIVING

Yep, that's a turkey swimming!

This morning, John, Kevin, Laura, Jim, Jessica and Catherine really earned their Thanksgiving dinner!







Our main set after a 15 minute warm up:







100 @1:35



50 @:45



100 @1:30



50 @:45



100 @1:25



50 @:45



100 @ 2:30







That's 3300 meters in 45 minutes!!! Really proud of you guys - and GRATEFUL for all of you masters swimmers. Thank YOU for making this program fantastic! Happy Thanksgiving!

Wednesday 11/23/11 STROKE

15 minute choice warm up

400 IM
8x50 @:55 - odds fly, evens free
300 IM
12x50 @:55 - odds back, evens free
200 IM
16x50 @1:00 - odds breast, evens free

The IMs are meant to be done well, not fast - perfect technique. The 50s need to be fast.

200 kick

8x75 - 25 kick, 25 pull, 25 swim

200 easy

TUESDAY 11/22/11 mid-distance

15 minute choice warm up

2x200 fast @ 3:00
100 @1:25
50 sprint kick @1:10
50 easy @ 1:30
100 @1:25
2x300 fast @4:30
200 @2:50
100 sprint kick @2:20
100 easy @3:00
200 @2:50
2x400 @6:00

Way to stick with this hard set Mandy, Shane, John, Scott, Joyce, Eric, Ru, and Bob! These are the kind of sets that build your endurance!

Monday 11/21/11 SPRINT

15 minute choice warm up

16x125 @2:10
1 - 50 fast/75 easy
2- 75 fast/50 easy
3 - 100 fast/25 easy
4 - fast

12x50 - 4 back, 4 breast, 4 free @:10 rest

8x75 pull @ :10 rest
odds build, evens are pace

8x25 sprint with fins or paddles, 3rd and 6th one easy @:30

swim easy

Great work Mark, John, Ure, Jason, Christy, Cristina!

Friday 11/18/11 DISTANCE

15 minutes choice warm up

4x100 @1:45
600 pace - pull
6x100 @1:35
400 pace - pull
8x100 @1:25
200 pace - pull

12x50 - 25 rotating kick, 25 drill @ 1:00

Great job to our 5:30am regulars: Dan, Kat, Catherine, Christine, Scott, Mark, John, and Jason!

Wednesday 5:30-7am STROKE

15 minute choice workout

200 IM drill
2x50 stroke - 25 kick/25 swim @1:00
2x50 sprint free @:45
100 IM
100 free easy

Run through that set 4x, doing the first round of 2 50s fly, then back, breast, and free.

3x300 focusing on distance per stroke, count your strokes per 25 and make sure you're not taking more when you're changing speeds
1 - pull
2 - catch up drill
3 - swim

200 easy

Great job in one of the coldest mornings yet: Mark, John, Jason, Cristina, Emily, Dan, Kevin, and Christy!

Monday 5:30am & Tuesday 8:30am

15 minute choice warm up

2x through the following set:
50 sprint @1:00
300 at 80% effort
50 sprint @1:00
200 at 90% effort
50 sprint @1:00
100 FAST
50 easy

8x50 kick @1:00 easy/fast by 25

12x75 @:10 rest
odds build
evens 25 easy/25 fast/25 easy

6x125 100 pace/25 easy @2:00

200 easy

BAGEL week!

Come have bagels with us after Tuesday 8:30am practice and Friday 5:30am practice!

Thursday 8:30-9:45am & Friday 5:30-7am

15 minute warm up

8x200 free - pace
odds @ 2:45
evens @ 3:30

8x50 kick, 25 easy/25 hard @ 1:00

6x100 pull @ 1:30

200 easy

Wednesday 5:30-7am STROKE

15 minute warm up

8x100 - 25 fly/75 free @ 2:00
8x75 - 50 back/25 free @ 1:15
8x50 - breast @ 1:00
8x25 - free @ :25
8x50 - 25 fly kick, 25 free kick @ :10 rest
8x75 - pull, descend 1-4,5-8 @ 1:10
8x100 - odds IM, evens free @ 2:00

swim easy

Way to tackle this early John, Mark, Christy, Kat, Dan, Kevin, Emily, and Cristina!

Tuesday 8:30-9:45am MID-DISTANCE

What a gorgeous day for a great swim with Scott, Marcia, Mandy, Shane, Joanna, Joyce, Ru, Bob, John and Katie! Good hot tub talk after too!

15 minute warm up

3x50 free - fast
300 pace
4x50 free - fast
400 pace
5x50 free - fast
500 pace

50s fast: odds @ :45, evens @1:00
rest 1:00 after the pace

100 easy

200 sprint kick

8x75 - 25 swim, 25 overkick swim, 25 swim @ :10 rest

6x50 swim @1:00 descend 1-3,4-6

swim easy

Friday 5:30-7am DISTANCE

15 min warm up

300 pull build
600 every other 50 is fast w fins
9x100 pace @ 1:30
600 every other 50 is fast w fins
300 pull build

12x25 catch up drill/sailboat @:30

200 kick
6x50 kick @ fastest possible interval

200 easy

Nice work on the long stuff today Mark, John, Christy, Cristina, Scott, and Jim!

DARTFISH Video Analysis

Mandy and I played with the Dartfish equipment and cameras today - it's a really cool way to take a look at your stroke. With Mandy in the water we tried different angles and ways of capturing her freestyle on video. She'll be the first to tell you that her stroke has been off lately, after getting out of the pool and going over the video in slow motion, we found her right arm to be losing a lot of distance per stroke at the front of her catch. It's an impressive tool to help you create a more efficient stroke.

Sessions are $125 for a 45-1 hour of taping and then a half hour of analysis after the coach reviews the video!

Don't let this winter training go to waste - make sure you're as efficient in the water as you can be with the Dartfish Video Analysis!

Thursday 8:30am-9:45am SPRINT

Wednesday 5:30-7am STROKE

It/s fun to swim outside in the winter!

Monday 5:30am and Tuesday 8:30am

We did this set for both practices!

15 minute warm up

12x100 free
4 @ 1:45
3 @ 1:40
2 @ 1:35
1 @ 1:30
2 @ 2:00

The goal of these 100s was to make the interval, and do the last 2 as fast as possible. A few swimmers started at the 1:50 and a few started at the 1:40, taking off 5 seconds per round. Make sure the last one before the ones on 2:00 is touch and go!

6x50 sprint kick @ 1:00

8x75 - 50 pace/25 easy @1:10

300 pull build

6x50 sprint with gear (fins and paddles) @1:00

200 easy

We played with the stretch cords and parachutes at the 5:30am practice on Monday - wow those are tough! Great job swimmers!

Thursday 8:30-9:45am

Joyce, Mandy, and Jim got in a great workout in the sunshine this morning!

Warm up on your own then two rounds:

4x100 free @1:25
200 pull
3x100 free @2:00
200 kick

Have a great day everyone!

Wednesday 10.26

We did the same workout on Wednesday that the Tuesday 8:30am group did. The first snow of the season produced three brave swimmers - Mark, Dan, and Jason!

Don't forget we're ordering parkas on Monday - if you need one, email Erin with what size and if you want CAC on the back!

Tuesday 8:30-9:45am MID DISTANCE workout

400 swim

8x250 @ :20 rest

odds 100 sprint free/75 back or breast/75 kick
evens 200 pace/50 sprint

12x25 catch up drill @:30

6x100 pull, descend 1-3,4-6 @1:50

100 easy

3400 meters

Great to watch Joyce, Marcia, Heidi, Ellie, Kendra and Shane breeze through this!

Lap Lane Etiquette - Check out our new sign!!

Monday 5:30-7am SPRINT workout

400 swim
6x50 kick @:10 rest, descend 1-3,4-6

25 fast
100 easy
50 fast
100 easy
75 fast
100 easy
100 fast
100 easy
200 fast
100 easy
*do this set 2x, the second round is pull
the fast swims are on your fasted possible interval (think touch and go), rest :30 after the easy 100

12x25 catch up drill @:30

8x50 fast @2:00 - the 3rd and 6th one are easy

200 easy

Great job today Mark, Jason, Seth, Cristina, Christy, and Dan! Hope the gorgeous sunrise was worth it :)

Friday 5:30-7am MID-DISTANCE workout

Tough workout this morning. Way to go Mark, John, Jim, Scott, Emily, Christy, and Christina!

Wednesday 5:30-7am STROKE workout

400 swim
4x100 descend 1-4 @ :10 rest

8x75 - 25 kick/25 drill/25 swim @1:20-1:30
odds are freestyle
evens are fly,back,breast, choice

4x250 - 100 IM/100 free/50 stroke

10x100 pull @1:40
odds are build
evens are 50 fast 50 easy

200 kick

12x25 target push offs with descending speed @:30

200 easy

4100 meters

Stroke days are hard days - way to stick with it Mark, Jim, Christy, Emily, Kevin, and Cristina!

Tuesday 8:30-9:45am MID-DISTANCE workout

200 swim, 100 pull x3 warm up

5x100 @ 1:40
100 sprint kick @ 2:00
5x100 @ 1:35
100 sprint kick @ 2:00
5x100 @ 1:30
100 sprint kick @ 2:00
The 5x100 should be 3 moderate pace, 2 sprint.

8x75 - 25 kick/25drill/25swim @1:20
odds backstroke, evens freestyle

200 skull
100 swim easy

3600 meters

Parkas

Is anyone interested in ordering a parka? We have a great deal going with a local swim shop:

Royal blue Speedo Parkas

$100 without "CAC" on the back

$115 with "CAC" on the back

*These same parkas would be $120 in the store, without lettering if you were to order one yourself.

Stay warm from the locker room to the pool!!

Email Erin, ehansel@wellbridge.com if you'd like to order one!

Orders due by Monday, October 31st - dress warm for Halloween :)

Monday 5:30-7am SPRINT workout

400 swim
200 kick

16x50 every 4th one fast @:50
12x50 every 3rd one fast @:55
8x50 every other fast @1:00
4x50 every one fast @1:05
*main set courtesy of Monica Byrn

6x100 pull, descend 1-3,4-6 @1:40

8x50 catch up drill with kick exaggeration (see video) @:50

400 breathing 5/7 by 25

200 easy

4200 meters

Great job on the 50s this morning Emily, Mark, John, and Christy - glad it went by fast :)

Freestyle Set Up and Drive - Hip Driven Drill

Friday 5:30-7am DISTANCE workout

300 swim
6x50 kick @:10 rest, descend 1-3,4-6
200 - 25 hip driven/25 swim

400 moderate @:20 rest
50 sprint @:20 rest
400 moderate pull @:15 rest
50 sprint pull @:15 rest
400 moderate @:10 rest
50 sprint @:10 rest
400 moderate pull @:05 rest
50 sprint pull

200 skull

800 build
8x100 free - fast
odds @:05 rest
evens @:30 rest

100 easy

4500 meters

Thursday 8:30-9:45am WORKOUT mid-distance

800 choice

200 build @3:00 (1:30 base)
50 sprint kick @rest :20
*do this 4x through

4x150 free - 25 easy/75 pace/50 build @2:00

4x100 catch up drill @1:45
drills done on intervals are a good thing to integrate, so you're used to swimming fast, correctly

4x50 @:45

400 - 75 free/25 back

3400 meters

Tuesday 8:30-9:45am STROKE workout

Definitely a little taxing on the shoulders... :)

Monday GIVEAWAY

First two people to leave a comment in response to:

What is your favorite drill and why? How does it help you?

Get a Riptide Swim Cap!!!

Monday, 5:30am SPRINT workout

300 swim, 300 kick, 300 pull, 300 drill

2x25 sprint @:25/:30
50 build @:50/1:00
75 pace @1:15/1:30
2x25 sprint @:25/:30
100 easy
*2x through
This was a lot of output in a short amount of time, way to stay consistent and on interval Mark, Scott, Dan, Kat, and Christy!

8x100 pull descend 1-4,5-8 @1:45/2:00

12x25 drill
2 scoopers, 1 choice drill, 1 3 stoke/6 kick glide

400 - 75 swim, 25 sprint kick

8x50 free @:45

200 easy

TOTAL 3950 meters

I know 5:30am is hard, but ask our regulars, it's so much better to get here, get it done, then start your day. If you can't make it right at 5:30, we have a few that come in at 6am and get started. The water is 82 degrees and you get to watch the sunrise with a great group of swimmers. Wednesday 5:30am is stroke, think 400 IMs.... :)

NEW masters swim schedule

SUNDAY - last class is 10/9/2011, after that, we will discontinue Sunday masters

MONDAY/WEDNESDAY/FRIDAY - 5:30am, 12pm

TUESDAY/THURSDAY - 8:30am, 6pm
*Tuesdays pm class is Intro, though all levels are welcome

SATURDAY - 7am, 8:30am Intro

Friday, 5:30-7am Workout DISTANCE

10x100 @ 2:00 warm up

500 free - pace @ :10 rest
100 sprint free @2:00
*do this 3x

8x50 kick @ :10 rest
odds are kick with a board
evens are hip rotation initiation, 10 on back 10 on stomach
(the idea is that you stay in your streamline position while rotating, from your hips, to your back from your stomach, and to your stomach from your back)

200 build free @ rest :15
100 sprint kick @ rest :15
300 pull @rest :15
*do this 2x

100 easy

4500 meters

Welcome to CAC Boulder Swim!

Welcome to the first CAC Boulder Swim post! We hope this is a great way to communicate with the swimmers of Colorado Athletic Club Boulder. We'll update you with workouts, pool happenings, fun news, and swimmers of the month. If you have any ideas for a post, or want to share a great article, we'd love to hear about it.

Here's the great community of swimmers at CAC Boulder, we are grateful for you!