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!