The week of Monday, June 6 – Team Z Arlington

YES. RECOVERY WEEK IS NEXT WEEK. So you will NAIL your workouts this week. YOU WILL DO IT, and you will do it because I told you to. And you always do what your coach says, right? Please let me or your mentor know if you need any help…

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In this email:

1. Important news and announcements for this week (week of Monday, June 6th 2014).

2. Overview of Events and Activities for this week.

3. Directions to new American University Swim – Starts this Tues/Thurs at 8-9 PM (replaces the Lab School)

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1. Important news and announcements for this week.

A. Marymount Masters Swim is to be cancelled at the end of June. The schedule will remain as is until the end of this month. The demands by the University on their pool space has required them to stop our masters swim program on Tues/Thurs from 6:30-7:30 AM.     I know there are a few of you who have been consistent supporters over the years, and they send their thanks and wish us all the best. Maybe someday in the future we can get back there.     Please let me know if you need help picking a new pool/location – but before you do please check out your options here: L4 Swimming Pool Locations

B. Lab School Masters Swim is cancelled. The Lab School is closing their campus to all renters for the remainder of the summer due to construction of a new building.     It is unclear if we will be invited back in the fall, as they are considering closing the facility 30 minutes earlier (8:30) which would prevent us from renting. I am hopeful that they may offer us the 7:30-8:30 slot – but we will have to see.

C. American University Masters Begins this week.     American University is only 1.4 miles from the Lab School – a bit farther up Foxhall.     Same coaches and staff, and there may be a few other swimmers joining us at this time. For newer swimmers – we actually have a 4 lane 3 feet deep teaching pool there as well. The pool is 8 lanes, 25 yards and was renovated last summer.

D. Bike Skillz Clinic is on Tuesday 6:30 PM – at the W&L High School Garage. Same place we ride from.     Yes! Bring your bikes, helmets, shoes, etc! The idea for this clinic is to give people a chance to practice bike handling skills in a safe environment. We’ll have a brief lecture on few technique issues, then divide up into small groups to play a series of bike handling games. Some will be harder than others, and you only need to do what you’re comfortable with! We’ll have everything from cone-weaving to one-handed riding, bunny hopping, riding as slowly as possible, and bottle pickups. It should be a lot of fun. This is NOT intended for our stronger cyclists! Don’t forget your gloves please. Don’t forget your sumo suits! DO NOT BE NERVOUS if you are a new rider. THIS IS DESIGNED AND INTENDED FOR YOU!

E. Bike Hillz Clinic is on Thursday at 6:30 PM at the W&L High School Garage. Same place we ride from. The intention was that this clinic was for more veteran Zrs who are not comfortable descending on their bikes as well as newer Zs. We do not expect our best cyclists to participate though you are welcome to come and help if you like.     This clinic is intended for people who are comfortable on their bikes, but who get very nervous when there’s a long or steep downhill. If you’re still getting used to the feel of your bike and getting the hang of things (shifting gears, clipping in and out, etc) it would make more sense to get some “normal” saddle time in, and catch the clinic the next time around. Likewise, if you’re already comfortable bombing down hills, you might not get much out of this clinic.
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2. Overview of Events and Activities for this week.

• Monday Lunch Time Swim – 12:30 to 1:30 PM at Wakefield High School Pool
• Monday PM Group Run – 6:30 PM at PRR Arlington or Belvedere Elementary School
• Monday PM Post Group Run Happies – 7:15/7:30 at BW3’s tonight (post happies Game of Thrones at David’s)
• Tuesday AM swims – Providence Rec @ 5:30 AM, Chinquapin Rec at 6 am, Marymount at 6:30 AM, Chinquapin at 12:30 PM, American University at 8pm.
• Tuesday PM Bike Skillz Clinic – 6:30 PM at W&L High School Parking Garage (corner of Quincy and 15th St N)
• Tuesday Group Ride – Haines Point at 6:30 PM.
• Wed Track Etiquette Clinic – at all track locations.
• Wed Track – 6:00 AM at W&L, 6:30 PM at TC Williams and Yorktown High School
• Wed Boot Camps – 7:30 PM at TC Williams and Yorktown after track
• Thursday PM Bike Hillz Clinic – 6:30 PM at W&L High School Parking Garage (corner of Quincy and 15th St N)
• Thursday Swims – Providence Rec @ 5:30 AM, Chinquapin Rec at 6 am, Marymount at 6:30 AM, Chinquapin at 12:30 PM, American University at 8pm.
• Thursday Group Rides – 6:30 PM at Sleepy Hollow, 6:30 PM at W&L High School (lower parking garage/lot).
• Saturday Group Brick – (Bike Run Combo) at Riley’s Lock – Potomac Md. 8AM.
• Sunday TEAM RACE – Eagleman 1/2 Iron – Cambridge Md.
• Sunday Group Run – 8 AM at the Endurance Athlete’s Center – Falls Church
• Sunday Strength and Injury prevention clinic – 9:00 AM at the Endurance Athlete’s Center – Falls Church
• Sunday Heart Rate Training Clinic – 10:30 AM at the Endurance Athlete’s Center – Falls Church
• Sunday Nutrition Clinic – 6 PM at Arlington Oaks Rec Room, Arlington, va.
• Sunday Group Brick – Tyler Elementary School, Gainesville Va
• Monday AM Yoga – 6:00 AM at Lyon Village Community Center

Note ”“ more specific details and directions for the weekend workouts and will be provided later this week.   “This weekend in” e-mails are typically sent by COB on Thursdays.

• Click on Me to Link to all chapters’ workout location files, and shared weekends
• Click on me to Link to pool schedule via the Lane 4 Masters page
• Click on me to Link to Arlington regular workout location directions

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3. Directions to new American University Swim – Starts this Tues/Thurs at 8-9 PM (replaces the Lab School)

Be careful – the address below is not going necessarily get you to the correct entrance/etc. LOOK AT THE GOOGLE MAP TO GET YOUR BEARINGS PLEASE

• From Va – I’d take the key bridge and then Foxhall all the way to Nebraska Ave, NW.
• Turn right on Nebraska and proceed to the first traffic circle (Ward Circle Prk).
• You will go 3/4 of the way around the traffic circle and turn right onto Massachusetts Ave, NW.
• If coming from the North on Nebraska then you will only go 1/4 of the way around and turn right (first right) onto Mass Ave.
• Take your first left into American Unversity
• You will go “Under” a building in just a few 100 yards. You will take an IMMEDIATE right hand U-Turn into the parking garage. Park anywhere – near the stairwells.
• Take the stairs down to the lobby floor – from which you can over look the pool through the glass windows.
• To get down to the pool, take the elevator down (I am uncertain if you can also take the stairs all the way down)
• Locker rooms and pool are in the basement of the Jacob’s Fitness Center

Address: 4400 Mass Ave, NW. Washington DC 20016

Click on me to see the Google map