ROKA Sports Swim Session: 07.08.14

It’s Championship Week around the world.  That is for the World Cup, arguably the biggest sporting event on the planet.  So in keeping with the Championship theme, this week we do some Championship prep work.  It’s lactate clearance time.  Having the ability to effectively metabolize lactate in the swim is an important skill in maximizing your overall performance, for not only the swim leg but also the entire race.  The skill allows you to surge and recover at race pace during critical moments in the swim and actually race this portion of the day tactically. In this set we use the 50s to accumulate lactate into the system.  While the 50s are done at a sub-maximal effort, they are  still very, very fast.  The longer intervals at race pace and shorter rest are used to then manage the metabolic byproducts, including lactate.  Depending on where you are in your season and the length of the swim you have coming up in your ‘A’ race, you can add/subtract to the fast 50s or the longer intervals to periodize this set. Before getting going on the set, be sure to be properly warmed up and ready to go.  In our first installment of this series we talked about ground rules for warm up and a pre-main set here. Lactate Clearance Set 3×50 @ 25″ Rest Interval (RI), FAST!!! 3×200 @ 15″ RI, Hold Race Pace 200 @ 30″ RI, easy 3×50 @ 25″ Rest Interval (RI) – FAST!!! 4×150 @ 10″ RI, Hold Race Pace 200 easy Total: 1900 yards or meters    

ROKA Sports Swim Session: 7/1/14

With the 4th of July approaching quickly on Friday, we go old school swimming workout for this week.  The 4th and New Year’s are traditional days for a lot of club swimming teams in the States.  These events which also happen to mark the first 6-month periods of a given year lend themselves to big training days.  And by big, we mean 10k big, usually marked by 100×100.  So in celebration of these traditional days, and a #WeBelieve USMNT clash against the Belgians, we go the classic 100×100.  Enjoy! The Traditional: 100 x 100 — warmup: – (1) 20×100 @ 10″ RI (Rest Interval) as 4x 1: free 2: 50 drill – 50 free 3: 50 k – 50 free 4: 50 backstroke – 50 free 5: free as 75 steady – 25 build – (2) 12 x 100 as 4x @ 10″ RI 1: 25 Right Arm – 25 Left Arm – 50 free swim 2: 50 fists – 50 free 3: free swim as 50 steady – 50 build – (3) 15 x 100 as 3x @ 15″ RI 1: 25 fast kick switch- 75 free swim  (kick switch = 9 kicks on side with one hand out in front, the other at the side; after 9 kicks, take a stroke and switch sides) 2: 50 fast kick switch – 50 free 3: 75 fast kick switch – 25 free 4: 100 fast kick switch 5: 100 easy free – (4) 30 x 100 as 3x Round 1: Fins Round 2: Paddles-only Round 3: Swim 1-2: @ 10″ RI, steady 3: @ 5″ RI, race effort 4-5: @ 10″ RI, steady 6-7: @ 5″ RI, race effort 8-9: @ 10″ RI, steady 10: FAST!!! @ 30″ RI – (5) 16 […]

ROKA Sports Swim Session: 6/23/14

This week’s swim is a COP set – Change of Pace.  To be able to efficiently move up and down different paces in all the legs of the triathlon, is a skill that will allow you to maximize your performance.  For today, we’re looking to train the body to handle change of pace driven by the kick.  At Dynamo we primarily talk about the kick in terms of setting up the swim with the bookends- the beginning and the end.  But we also want to be able to change pace in the middle of a swim if it means the difference between catching a draft or not. One of the biggest concerns with emphasizing the legs is creating too much metabolic waste and digging deep into the day’s glycogen stores.  By training the body to clear excess metabolic byproducts from working different sections of a set, we now have more moves available to us in the swim.  We can go hard at the beginning to create some space.  We can bridge to another group of athletes for drafting purposes in the middle of the swim.  We can get the legs ready for T1 and the bike at the end of the race.  To be able to more efficiently approach the anaerobic threshold red line and recover at slower paces allows us more tactical moves that can help set up an optimal race day. Before getting going on the set, be sure to be properly warmed up and ready to go.  In our first installment of this series we talked about ground rules for warm up and a pre-main set here. Kick COP Set 3×200 @ 15″ RI, […]
By |June 23rd, 2014|News|0 Comments

ROKA Sports Swim Session: 6/16/14

Coming off a big sports weekend here in the States – World Cup, US Open, NBA Finals, US Swimming Open Water Champs & a Game of Thrones finale – we have a mid-week work set to challenge your fitness. The idea behind this set is to get faster as the distances get shorter.  I like using odd distances for certain sets because our egos aren’t wrapped up in specific numbers based on our past performances.  This allows us to more readily focus on the process of executing the set rather than get too wrapped up in the numbers we’re hitting.  Before getting going on the set, be sure to be properly warmed up and ready to go.  In our first installment of this series we talked about ground rules for warm up and a pre-main set here.     Winning Descent 2x Through: 2x 250 @ 20″ RI, steady, slight negative split 2x 125 @ 15″ RI, race effort 4×75 @ 5″ RI or tightest interval that provides 3-5″ rest at slightly FASTER than race effort 2×25 @ 20″ RI, ALL OUT!!! Total: 2200 yards or meters
By |June 16th, 2014|News, Swimming|0 Comments

ROKA Sports Swim Session: 6/9/14

Some Monday morning blocking and tackling this week. Whether you do this one middle of the week or end of the week, this one’s steeped in technical fundamentals and aerobic maintenance, packaged in a nice ascending/descending ladder. In our first installment of this series we talked about ground rules for warm up and a pre-main set here. As you choose the drills, look for inspiration from last week’s session here. Blocking & Tackling Aerobic Ladder 100 @ 15″ RI, 50 drill/50 free 200 @ 15″ RI, pull, negative split to z3 or 80% of race effort 300 @ 20″ RI as 3x 400 @ 20″ RI, pull, negative split to z3 or 80% of race effort 400 @ 20″ RI as 4x 300 @ 20″ RI, pull, negative split to race effort 200 @ 15″ as 2x 100 pull @ race effort total: 2000 yards or meters  

ROKA Sports Swim Session: 6/2/14

For our program we’re coming off a big race weekend. We typically do a “no-legs” day for our AGers on Monday which means it’s pool time.  And after a harder weekend in we usually go to drills and lighter aerobic swimming and shorter repeats – think 100s and 200s.  For this week’s swim session, we have a series of 150s and 100s with emphasis on drill work that gets incorporated directly into full stroke swimming.  It’s purposeful and immediately translates from skill to application. There are a handful of drills, I prefer for technique work.  The two we feature this week, focus on what some call “high early vertical forearm” or the “catch” portion of the stroke and developing a good feel for what that entails. The early catch allows a longer range of motion for the power phase of freestyle swimming that starts as soon as the forearm of the catching arm angles downward towards the bottom of the pool and extends to just past the hips.  The longer that line, the more opportunity for great power to be created and transferred to the recovery portion of the stroke.  The other components to power transfer are the high elbow position which allows the swimmer to use the stored tension between the delta in shoulder angle and hip angle as well as pulling velocity.  These drills allow the athlete to work on each aspect of power creation and transfer with the body and arms (less the kick here).  First, let’s get to the two featured drills and then on to the main set. 1. Single Arm Freestyle: There are several variations of this drill and all work on something a bit different from the […]

ROKA Sports Swim Session: 5/27/14

Coming off the holiday weekend here in the States we go to a bread and butter, hard hat set.  It’s a hard hat set because it’s good ole’ fashioned aerobic work; the type of work that makes you a better swimmer and triathlete.  The theme of this set is 800s, but depending on the distance race you’re focused on, the centerpiece distance can range from 400s to 1000s. In our first installment of this series we talked about ground rules for warm up and a pre-main set here. Because of the duration of this one, a pre-main set isn’t necessarily a requirement. You have the first 800 to act like that. The most important concept  of the set is that you take the cumulative time of each 800 distance (800 | 2×400 | 4×200 | 8×100 ) and make sure that the cumulative time of the work intervals of each subsequent 800 is faster  than the previous.  In short, you are descending the 800 intervals throughout and end a long main set – 3200 yards or meters – with a really strong effort.  This type of descending effort is a great exercise in patience and muscular and aerobic endurance.  Context aside, let’s put on the hard hat and go get to work. Work 800s 800 pull, buoy/paddles @ 45″ RI 2×400 @ 30″ RI, negative split each, descend (dec.) 1-2 4×200 @ 20″ RI, neg split, dec. 1-4 8×100 @ 10″ RI, dec. 1-4, 5-8 (3200 yards or meters)

ROKA Sports Swim Session: 5/19/14

We’re trying a new recurring post in our blog session with our friends over at ROKA Sports. The focus will naturally be on swimming and typically entail a swim set or discussion of swim mechanics and more often than not, both. There are some ground rules on the swim sets on this blog. At Dynamo during the season we typically give our athletes main sets that run at the 2k-3k range. This provides the training stimulus necessary for the open water distances our athletes have to face on race day regardless of distance. Leading into the main set, there’s typically a structured warm-up of 1k (400 choice / 200 as 50 drill – 50 swim / 200 as 50 kick – 50 swim / 200 build) followed by a pre-main set (600-1500m or yards) that has a skill focus mixed with short intensity as we prepare the body for the work ahead. As you, the reader, follow the workouts and if you do them on your own, take this into consideration. Depending on how much time you have, you should always aim to complete the main set in entirety. If you need to cut anything down, shorten the warm-up and pre-main set by doing what’s necessary to prepare your body for the main set. For this week, we have a nice race-season set since we’re in the middle of final preps on a lot of  ‘A’ races this time of year.  We use some toys for this session, so you’ll need paddles and fins.  This is also a great set to use your ROKA Sim Shorts, so if you have […]

Now Enrolling – Indoor Cycling Series 1

We are pleased to announce and welcome you to join us for the first block of indoor cycling classes for 2014 – Series 1.  The classes in this session will focus on specific foundation components to prepare you for the race season ahead.  Classes will be held Tuesday, Wednesday and Thursday.  The Tuesday session will focus on skill, strength and neuromuscular work.  Our Wednesday and Thursday classes will feature VO2 intervals and force capacity sets to build the foundation of cardiovascular and muscular fitness for the 2014 race season.  Coach Matthew Rose will be conducting all of the classes for this series.  For more information and to register, please see below. SERIES 1 January 7th – March 20th  **There will be no classes the week of February 17th** DAY / TIME / INSTRUCTOR / REGISTRATION Tuesday – 5’45am / Coach Matthew / Tuesday – 7’05am / Coach Matthew / Wednesday – 5’30am / Coach Matthew / SOLD OUT in pre-sales to incumbent athletes Wednesday – 7’05am / Coach Matthew / SOLD OUT in pre-sales to incumbent athletes Thursday – 5’45am / Coach Matthew / PRICING – Single Class, Entire 10-class Series: $160 – Two Classes, Entire 20-class Series: $300 – Drop-in: $20/class NOTE: All athletes registering for a class will have access to the equipment during non-class hours permitting room availability and a coach or staff-member to open the room GO GREEN!
By |December 20th, 2013|News|0 Comments


Dynamo athletes & friends – As we enter Thanksgiving week, this time for reflection and gratitude, I want to make one final call to action to say thanks. This is the final week for our Capital Campaign drive. We are close to reaching our $400,000 donation/pledge December 1st goal. From the Masters and Multisport group alone, we have raised a fantastic, generous $77,000. Entering this last week, I’m asking that everybody gets involved. I’m asking to forgo the dollar numbers and look at the process. The goal of the process is to get 100% participation from our group. No dollar figure is too small. Your participation, though, is quite big. Every donation and pledge to Dynamo Swimming Club, a tax deductible 501c3 organization, is going to make a difference at this point. Your participation is reflection of this wonderful community that exists because of you all.  Please participate.  Say thanks to Maria, to each other and to the We in Dynamo. To pledge or dontate, please either pick up a Pledge Card from Maria, Matthew or Jason Turcotte or: 1. Visit 2. At the landing page, click on the Dynamo Masters button 3. On the Dynamo Masters page, on the left-hand side, click on the Capital Campaign banner 4. Click on the “Please Donate” button   With Grace, Gratitude and Community, Matthew
By |November 25th, 2013|News, Newsletter|0 Comments