2400 yds

Heidi's workout

500 w/up
8x75 IMO no free
50 Free, 100 IM, 150 Free, 200 IM      (free: base of 50, IM base of 1:00)
200 IM, 150 Free, 100 IM, 50 Free
10x25 no-free. 10 sec. rest
50 w.down

3000 yds

Heidi's Workout

700 w/up (500 Free, 200 kick)
25, 50, 75, 100, 125, 150, 175, 200,
200, 175, 150, 125, 100, 75, 50, 25   all Free and all were getting faster
6x50 Flipturn in the middle of the pool as well
200 w/down

2200 yds

400 w/up

4x50 Free (sprint 12.5 yds, rest ez)
4x50 Free (12.5 ez, 12.5 sprint, 25 ez)
4x50 (25 ez, 25 sprint)
4x50 (25 sprint, 25 ez)
4x100 IM
6xmid-pool 50's Work on turns
12x25 sprint from a dive
200 w/down

2200 yds

Anthony's Workout

10 minute warm-up
10x50 Free warm-up set
5x100 Free work on pace
200 Fast Free
4x50 sprint Free. 5 seconds rest between
5x50 Backstroke. work on technique
warm-down

Increasing Speed 2700 yds

Warm up(:15,25,45 =rest)
2x100 (:15 swim as desired, include some technique work
4x25 (:15 Drilling (swimming technique work)
2x100 (:15 Pull - Focus on arms/pull.
4x50 (:15 Kick - Focus on the legs/kick. Alternate 25 Easy 25 Fast
Workout
4x25 (:45 Fast effforts
3x300 (:15 Do each one slightly faster; #1 easy to moderate #2 moderate 3# moderate to fast
4x75 (: 30 Do at an even paced effort, faster than the pace used for the 300's
4x75 (:45 Do at an even paced effort, faster than the pace just used for the above 75's
2x200 Triathlon Training

2400 yds

300 warm-up
6x100 Free (25 kick on right side, 25 kick on left side, 50 free swim emphasize rotation)
4x50 (25 sprint, 25 ez) choice
3x300 pull. 1. easy 2. medium 3. hard
100 recovery
12x25 odds: sprint from dive  evens: easy swim

Anthony's Workout 3800 yds

300 w/up
5x100
5x150
5x200
5x250

2300 yds

Anthony's Workout

500 w/up
5x100 odds: Free evens: IM
12x50 kick IMO
10x50 sprint
200 warmdown

2000 yds

Wahoo! We finally had more people come. Thanks for coming, sorry for the strange workout.

500 warm-up
6x Widths (underwater swimming) working on not breathing.
SNAKE swim (8x25 Free)
200 (Dive, swim 25 free, 10 pop-up, 25 swim, repeat)
4x100 Free 1. sprint first 25 2. sprint 2nd 25  3. sprint 3rd 25  4. sprint 4th 25
4x100 same pattern but the sprint is non-free
4x100 same order but IMO (ran out of time on this one)

1600 yds

Small group again today. It must be the season for less people to come to Masters swimming.

10 minute warm-up

2x100 upside down 100 IM

8x100 (1. sprint the first 25, 2. sprint the second 25 3. sprint 3rd 25 4. sprint fourth 25
15 minutes of width swimming (ie no breathing for long periods of time)
Snake swim (7x25)

Breakfast of bagels. Aren't you sad you missed a free breakfast?