We have some special swims in November, December, January called the Triple Crown.
Here are the details and goals for these special practices:
*No equipment, just hydration on the deck during the triple crown
Part 1: 50 swims on a 1:40 Interval (1 hour, 24 minutes total time)
Part 2: 75 swims on a 1:30 Interval (1 hour, 53 minutes total time)
Part 3: 100 swims on a 1:20 Interval (2 hours, 14 minutes total time)
For dates, times, & locations Check the NOVA MASTERS PRACTICE Calendar
RULES OF THESE SPECIAL PRACTICES
* DO NOT BE LATE FOR PRACTICE! You may not be allowed to get in once the set begins.
* Do EVERY repeat without sitting any out. (you can do a shorter distance if you are close to missing the interval or need a little extra rest to re-fuel or hydrate).
* Do not miss the interval. If you come in after the sendoff time you must deduct one length from that repeat. For example, if you are alternating 100’s and 75’s on the 1:30 interval and you come in on the 100 at 1:32 it only counts as a 75. You can’t “make it back up” on the shorter distance repeat. If you are doing all one distance and slip above the interval on one but make it back up on the next repeat it is not held against you.
* No use of any equipment (fins, paddles, buoys, etc). This is a SWIMMING TEST SET. Those that use equipment will not be included in the results.
* Leave :05 apart, no earlier. (:10 apart is OK if you have the space in the lane). It is possible to get a decent draft leaving 5 seconds apart, but leaving closer than that tends to lead to poor swimming habits like looking forward too much and doing bad turns and push offs.
* You have to do all 3 practices in the Triple Crown to be listed in the final results.
GOALS OF THESE SPECIAL PRACTICES
* Maintain excellent mechanics and stroke count on EVERY repeat. Work on keeping a low stroke count throughout the set. You should be COUNTING strokes occasionally though the practice to check yourself.
* Do as much yardage possible for the entire set while holding good form and not missing the interval. Some people may be able to do 125’s on a 1:30 interval, some will do 100’s, some will do 75’s, and our novice swimmers may do 50’s. It is OK to alternate distances as long as you keep track of the total yardage. Some, for example, may be able to make the whole set alternating 100’s and 75’s. The yardage totals from each Part will be added together for the total yardage you can complete over the 3 parts.
* Burn FAT, Burn FAT, Burn FAT. (not glycogen). This means the effort must not be maximal. Maintaining 75% effort throughout would be ideal. For most that means maintaining a heart rate of 19-23 beats for 10 seconds.
* It is NOT to go on the tightest interval possible! Swimming like crap, is swimming like crap, no matter how many repeats you do.
* Maintain FOCUS. These are long sets, but it doesn’t have to be mindless or boring. We will give you focus points to execute and “master” throughout the practice.
* These are great training and preparation sets for the Hour Swim Championships we will do in January.
I hope you will use these challenging practices to keep you motivated to train through the holidays.
Previous years results and records for each age group are posted in our Team Records Section of the old Nova Masters Web Site at:
http://www.eteamz.com/admin/sitez/download.cfm?id=1758115&site=1398535
Michael Collins
Nova Masters Head Coach
Mike’s 45th B-Day Practice (Send-Off Times Below)
Arrive EARLY for each practice, Wed. Feb. 23, to warm up!
Continuous (45 Swims) start RIGHT AT HOUR sharp, for the full hour. (Mike swims at noon!)
Rules to follow in honor of Mike’s Birthday:
1. Do not show up late and expect to swim, it’s a matter of respect. (If you do come late, please have this sheet printed with you for send-off times below)
2. If you are physically able to swim 1:20 pace hundreds, swim your best effort for the entire practice WITH OUT using ANY gear.
3. Start each swim exactly on the correct send-off time for the interval, according to send-off sheet.
4. ALL LANES will swim in a CIRCLE PATTERN, allows warm-up for the next practice!
5. Do not sit out any swims. Swim ALL 45 Swims. Slower swimmers have shorter distances listed:
Practice: 9 x 500 Odd’s are straight on 6:40, Even’s are broken into 10 x 50 on :40
1. 500 straight swim on 6:40 (age 1)
2. 10 x 50 on :40 (ages 2 – 11)
3. 500 straight swim on 6:40 (age 12)
4. 10 x 50 on :40 (ages 13 – 22)
5. 500 straight swim on 6:40 (age 23)
6. 10 x 50 on :40 (ages 24 – 33)
7. 500 straight swim on 6:40 (age 34)
8. 10 x 50 on :40 (ages 35 – 44)
9. 500 straight swim on 6:40 (age 45!)
- Swimmers at a pace of 1:30 per hundred, swim 450’s (instead of 500’s) with NO rest, or swim 400’s and get 40 sec. rest. During the 50’s on :40, alternate swimming a 50 free and a 25 non-free.
- If you can not make the odd numbered 50’s on :40 then swim all 25’s non-free.(450’s and alternating 50’s/25’s will total = 3750 yards)
- Swimmer’s at a pace of 1:40 per hundred, swim 400’s with NO rest, or 350’s and get 50 sec. rest. Instead of 50’s on :40 interval, swim all 25’s non-free. (400’s will total 3000 yards)
- Swimmer’s at a pace of 1:50 per hundred, swim 350’s, getting 15 sec. rest. Instead of 50’s on :40 interval, swim all 25’s, alternating free on odd’s and non-free on even’s. Total = 2750 yards
- Swimmer’s at a pace of 2:00 per hundred, swim 300’s, getting 40 sec. rest. Instead of 50’s on :40 interval, swim all 25’s free. Total = 2500 yards
- Swimmer’s at a pace slower than 2:00 per hundred should wear fins…and paddles if needed to make all 5 x 300’s and all 4 (10 x 25’s). Total = 2500 yards
Send-Off Times:
1. 0:00 (1 x 500)
2. 6:40 (10 x 50)
3. 7:20
4. 8:00
5. 8:40
6. 9:20
7. 10:00
8. 10:40
9. 11:20
10. 12:00
11. 12:40
12. 13:20 (1 x 500)
13. 20:00 (10 x 50)
14. 20:40
15. 21:20
16. 22:00
17. 22:40
18. 23:20
19. 24:00
20. 24:40
21. 25:20
22. 26:00
23. 26:40 (1 x 500)
24. 33:20 (10 x 50)
25. 34:00
26. 34:40
27. 35:20
28. 36:00
29. 36:40
30. 37:20
31. 38:00
32. 38:40
33. 39:20
34. 40:00 (1 x 500)
35. 46:40 (10 x 50)
36. 47:20
37. 48:00
38. 48:40
39. 49:20
40. 50:00
41. 50:40
42. 51:20
43. 52:00
44. 52:40
45. 53:20 (1 x 500) Finish at 0:00!
