Lake Anna, Virginia:
WaveOne Swimming Events for DC Tri Club Members
WaveOne and DC Tri Club  
partnership swims.
The Standard for Open Water Swimming
Swims, Clinics and Workshops
Learn basics or train for safe open water swimming
on the spot coaching included.

PRIVATE/SEMI-PRIVATE Open Water Swimming Lessons Available Contact
Denis@WaveOneSwimming.com to arrange details.

Check website for new dates and updates. You will be required to sign a waiver prior to participating in any
open water swimming event
Open Water Swims, Clinics and Races
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All WaveOne -  DC Tri Club partnership swims and clinics include a 10-25% discount.
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different.  Please see our website for schedule and weather updates particularly prior to
swimmers and
no refunds will be given for weather cancellations. All swimmers swim at
their own risk. Risks may include potential injury and death. Be safe.
Prices and event times subject to change without notice.  
No refunds or transfers.
Park, parking and entrance fees are not included in the swim/clinic or event fee.  
October 2012 UPDATE
Catch and Pull: Efficient
read it here.

Congratulations to Heather and Ryan for dropping
This is Dedication: Claudia is off to Kona for two
weeks working as a catcher and timer for the Ironman.
She's so dedicated, she shipped her bike so she can
continue to train for her Arizona Ironman in

Catch and Pull: Efficient Propulsion
...read it here.
Lane 2 (Lane 1)
Warm Up
200 (100) swim
6x75 odd-drill/swim/drill; even-kick/ swim /kick  :15 rest   
For drills: include sculling and fist drill
3(2)x100 descend on Base Interval + .05
400(200) 1st and 4th 100(50) 90% effort, 2nd and 3rd 100(50) pace; 30 seconds rest
4x50 on .05 seconds rest, maintain same time for each 50
1:00 rest
4x100(50) descend on base interval (half BI+.05seconds)
300(150) negative split :20 seconds rest
4x50 on :10 rest;  odd fast, even 1st 25 backstroke
1:00 rest
5x100(50) on BI -:05, make interval, try for at least :05 rest; stay on interval! (half
30 seconds rest
200 swim fast from flags into each wall, :30 rest
4x50 on :15 rest, swim underwater for 1st 25, easy 2nd 25  

Warm Down
200 (100) easy perfect stroke

3550 (2550)