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: [email protected]http://www.arlington-masters.org
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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: [email protected]
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. _______________________________________________