July 4th practice, training tips, and plenty more!➡️
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SWIM TEAM NEWSLETTER

June 30, 2024

UPDATES

OPEN LAP SWIM JULY 4

  • There will be no organized practice on July 4. The pool will open for lap swim between 8am and 1pm in the 50 LCM configuration.
  • On July 5, our UES 12pm-1pm practice will be in the 50 LCM configuration. 
  • Please note that the pace clock on our pool deck is currently operational, but our engineering team is still making adjustments to ensure the fix is permanent.

Open Water Swim Opportunity

Jump into our first open-water swim of the season on Sunday, July 7! The water temperature is nice and warm, hovering around 72 degrees.

 

Details:

 

Date // Sunday, July 7

Time // 9:45am meet at the boardwalk, 10am in the water

Location // Grimaldo's Chair

What to bring // Suit, cap, goggles, glide, water bottle, sunscreen, towel.

 

Sign up below so we have an accurate headcount!

 

July 7 OWS Signup

TRAINING TIPS

SWIM WORKOUT

 

Please note, these intervals are for short course yards but feel free to adjust as necessary. Refer to the following USMS Pace Chart for interval adjustments.

 

Warm up: (Set yards: 800)

  • 300 swim, 300 pull, 200 IM kick/drill by 25s

Set 1: Two rounds (Set yards: 2300)

  • 2x200 smooth pull 3:00
  • 4x75 build by 25 1:15
  • 6x50 des 1-3, 4-6 0:50
  • 6x25 (2xfast, 1 easy) x2 0:30

Set 2:  Two rounds (Set yards: 2400)

  • 3x100 1:40
  • 3x100 1:30
  • 3x100 1:20
  • 4x50 0:35
  • 100 easy kick
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