3000 yds

10 min. warm-up
500 Free
400 Free pull (negative split the 200's)
300 Free work on long streamlines and flipturns
200 IM
100 underswater swimming. Only surface to breathe

100 breast stroke
200 (50 worst non-free stroke, 50 Free)
300 (50 kick fast, 100 Free ez)
400 pull

2600 Yards (Evening Class)

6X100 even pace rest :10
16X50 Drill rest :10
4 lateral kick
8 head up/head down every 4 strokes
4 finger tip drag
2X200 1st pull 2nd swim rest :30
1X300 kick
100 flutter
100 breast
100 dolphin
4X100 2 free 2 IM rest :15
100 easy

2000 yds

300 w/up
10x50 odds: Free evens: choice
5x100 pace free on 1:45
200 no breathing in and out of flags
200 deep end: 10 pop-ups, shallow end: 10 frog jumps
5x50 (25 long streamline, 25 build to sprint)
work on flipturns

1600 yds +vertical kicking

10 minute warm-up

4x100 (25 kick, 25 drill, 50 swim) choice

25 ez

Vertical kicking set
 3x 30 sec. kick with hands out of water
      30 sec. kick with hands on head
      30 sec. kick with arms crossed
      30 sec. kick in streamline positing
1) flutter kick 2) breast stroke kick 3) dolphin kick

75 ez

8x25 (10 sec kick on wall, 25 sprint free)

300 Ascent effort. 100 fast, 100 medium, 100 slow

8x25 long streamlines, swim rest of the way 10 sec. rest

3050 Yards (Evening Workout)

600 warm-up 100 free/50 non-free
4X25 sprint free :25
8X75 free/non-free/free 1:30
4X25 sprint free :25
8X50 25 underwater kick/25 moderate swim 1:00
10X75 25 sprint/50 easy rest 10 sec.
400 pull 3/5/7 breathing pattern
100 easy

2500 yds (afternoon workout)

200 w/up
8x75 (4x Free, choice, Free) (4x choice, free, choice)
10 minute kick (red light, green light)
5x  100 Free on 1:45
      50 fast choice on 1:00

4x  100 choice fast
      50 free ez on 1:00

Change to Saturday Practice

Saturday practice from 7-8 a.m. has been moved to the South County Outdoor Pool. For anyone interested, there will also be a triathlon portion to this practice. Bring your bikes. Swim for an hour and then go on a bike ride and/or run. The pool is right next to Jordan Parkway.

1700 yds

200 w/up
6x100 (3 choice, 3 Free)
3x200 (Free, choice, no breathing into and out of non-existent flags)
100 ez
Dives

Bountiful Lake Swim, every Thursday at 6 pm

I sent everyone an email about how wonderful it is swimming at Bountiful Lake. I thought I would include a picture from that swim as well.



Copy of the email:
There is an organized (Utah Open Water Group) that swims every Thursday at 6 pm at Bountiful Lake. There were two paddle boarders that were there to help out and the two people in charge of the event had rescue buoys with them. It took less than an hour to drive there, which wasn't too bad. I left at 5 from Herriman and got there before 6 (which was during rush hour as well)

I went swimming at Bountiful Lake last night and had so much fun (I am the one in the picture who is in front). It is well organized and they split into groups based on levels. Last night, there were 7 people total including some very beginner swimmers. A wetsuit is not required, but most people had one. I swam part way with my wetsuit and then overheated and swam the rest of the time without one. It is one mile around the lake, but different groups did different amounts. Frequent stops were also made. The weather was warm and the lake was nice. A little cold getting in, but then you warmed up swimming. Two people didn't have wet suits and another woman only had a lycra suit and all three were just fine. It was a beautiful setting.

I am planning on swimming at Bountiful lake every Thursday and would be happy to drive there if anyone wants to carpool. If you want to drive yourself, the easiest directions are take I-15 to Legacy Highway. Take the 500 South exit and turn left. Follow that road (it will head north) past the water treatment plant and slightly past the lake. You will see a small turnoff for the parking lot/boat ramp.

Erin
Utah Open Water has a facebook page and a blog http://www.utahopenwater.com/

2750 yds

300 w/up
6x75 (Free, kick, free by 25)
6x100 (3 choice on 2:00, 3 Free on 1:40) D1-3, 4-6
3x200 1. Free on 3:15 2. choice on 4:00 3. Free no breathing into and out of walls.
4x150 Free on 2:45 (100 Free, 5 seconds rest, 50 build to sprint)
8x25 choice easy. warm-down

3100 yds

10 minute warm-up

2x500 (25 ez, 25 fast, 50 ez, 50 fast, 75 ez, 75 fast, 100 ez, 100 fast) 1. all Free  2. ez in non-free
75 ez
5x   100 pull or swim Free on 1:45
       50 fast on 50
2 min. break

5x    100 fast choice on 1:45
        50 recovery on 1:00

25 warmdown

1600 + 3xlazy river

10 minute warmup
600 Free (25 ez, 25 fast, 50 ez, 50 fast, 75 ez, 75 fast, 100 ez, 100 fast)
50 ez
8x25 Free count strokes, -1, -2, -3, -4, -5, -6, -7
50 maintain stroke count
8x25 Free breathing (breathe as much as you want, -1. 6 breaths, 5 breaths, 4 breaths, 3 breaths, 2 breaths, 1 breath, 1 breathe as much as you want, 0 breaths)
50 ez
1x25 underwater no breath
1x25 ez
2x swim up lazy river
1x swim down lazy river

2100 yds

Saturdays seem to be losing people. Thanks to the 3 people who came this morning.

w/up
2x300 (100 Free, 100 choice, 100 Free) (100 choice, 100 Free, 100 choice)
8x100 odds: Free evens: choice
200, 150, 100, 50

2500 yds

500 w/up
2x300 (100 free, 100 choice, 100, free) (100 choice, 100 free, 100 choice)
9x25 work on streamlines
10x50
 2 on 1:00
 2 on 50
 2 on 40
 2 on 50
 2 on 1:00
50 ez
16x25 odds: dive sprint, evens: swim ez
4xmid-pool 100's work on turns
50 w/down

Wed, 2100 yds

200 w/up
Technique for 500 yds
4x75 (50 kick hard, 25 swim)
10x50 pace Free on 1:00
100 ez
200, 150, 100, 50 pull/paddles

2800 yds

10 minute warm-up (I assume people did about a 500)

6x75 (50 kick hard, 25 swim)

8x100 all on the same interval. on 1:40 odds: Free ez, evens: IM hard (This set really kicked my trash, it was harder than it looked)
 50 ez

200 pull Free, 150 IM, 100 pull Free, 50 IM
50 pull Free, 100 IM, 150 pull Free, 200 IM

Monday

I only had 3 people today at the Monday 10-11 a.m. practice. I would love to get a few more. Since there were so few, I worked on technique most of the time

4x50 pace
 technique
8x25 count strokes
2x50 maintain strokes

1900+

10 minute warmup

10x50 (5 choice on 1:00, 5 free on 50)

(200 Free ez, 175 build choice, 150 Free ez, 125 build choice, 100 free, 75 build choice, 50 free, 25 fast)

I had to leave at this point due to feeling extremely sick. The swimmers did their own sets after I left.

2650 yds

10 minute warm-up

6x75 choice on 1:30   25 kick, 25 drill, 25 swim

10x100 Free pace on 1:30. Hold the same pace for all 10. 2min. rest after 5

100 ez

8x25 salo sets (15 sec. kick on wall, flipturn, 25 sprint)

400 pull (build within each 100)

2700 yds

5x200 SKIPS w/up
 1. swim Free
 2. kick
 3. IM drill
 4. pull
 5. swim Choice

8x25 IM order

400 pull or swim
4x100 Free pace on 1:30
300 pull or swim
4x75 (50 medium, 25 fast)
200 pull or swim
4x50 pace Free on 50
100 pull or swim
4x25 fast

The other three lanes worked on stroke technqiue

2700 yds. Sprint!

500 w/up

5x200 Free on 3:30
 1. swim
 2. 2x100, 5 sec. rest between
 3. 4x50, 5 sec. rest between
 4. 8x25, 5 sec. rest between
 5. recovery, no breathing in and out of flags

75 ez

15x50 Free
odds: base time    evens: base time -5
1. 1:00
2. 1:00
3. 1:00
4. 55
5. 1:00
6. 50
etc.

25 ez.

8x25 on 30, 25, 20, 15, repeat

100 ez

I promised a sprint day.