100x100

Congrats to the 20 people who completed this challenge!

 

Nate Zarlengo

Shannon Topham

Shawn

Justin Clark

Heidi Huntsman

Greg West

Geoff Lay

Erin Jensen

Josh Reusser

Justin Stewart

Tim Hansen

Gary Wekluk

Ryan Carlson

Matt Wilson

Kris Bates

Eric Fisher

Jessica Graham

Tom Rich

Leslie Perea

Paul Cox

100x100 for Saturday, Dec. 29

Remember, Saturday is the 100x100 swim. You are welcome to modify this into whatever challenge you would like. I know that there is a group of people doing 100x50's and a group that is only coming for an hour. It is from 7 a.m.-12 p.m. I would suggest that you bring fins, paddles, pull gear, etc to mix it up .

Anyone that completes the whole thing, will have their name on the scoreboard.

Hope to see you there!

Erin

5050 yds (12 Days of Christmas)

1200 yds warmup (6x200: swim, kick, pull, IM, pull, swim)
11x25 odds: underwater NB, evens: swim
10x50 Free pace
9x75 odds: Rolling IM, evens: Free
8x25 dive sprint (walk-arounds)
7x100 Free D1-3, 4-6, sprint 7
6 pushups
5x mid-pool 50's. Work on turns
4x125 (100 medium, 5 sec. rest, 25 sprint)
3x100 kick
2x25 DPS
1x200 Fly (the best part of the whole workout)

Nice job today!

3000yds

Rachael's workout

400 warm-up
4x150 (50 kick, 100 free)
4x200 pull D1-4
6x75 odds: IM evens: free
6x100 odds: IM fast, evens: choice pace
300 stretched out ez swim

3300 yds

Jacqueline's workout

600 warm-up (200 free, 200 kick, 200 pull)
5x300
  1. swim
  2. pull
  3. IM
  4. kick
  5. swim

4x  25
      50 sprint
      25
      75 sprint
      25
      100 sprint

4000 yds

800 warm-up
4x   300
       200
       100
       4x50

1 round: 300 Free, 200 kick, 100 IM, 4x50 non-free
2 round: 300 choice, 200 IM, 100 kick, 4x50 Free
3 round: 300 IM, 200 choice, 100 free, 4x50 kick
4 round: 300 kick, 200 Free, 100 choice, 4x50 IM

3700 yds

Jacqueline's Workout

200 Free, 200 kick, 200 pull
12x50 Free (2 medium, 1 fast)
16x125 (4x4 sets)
   1. 50 fly, 50 back, 25 Breast
   2. 50 back, 50 breast, 25 Free
   3. 50 breast, 50 free, 25 fly
   4. 100 IM (just double best non-free stroke)
10x25 choice. Every 3rd 25 sprint
100 warmdown

4300 yds

600 standard warm-up
2x300
  1. 100 free, 100 choice, 100 free
  2. 100 choice, 100 free, 100 choice
5x200 Free (150 medium, 5 seconds rest, 50 at 90% effort)
400 build within each 50 to all out sprint
300 sprint within flags to wall area
200 build within each 50 to all out sprint
100 sprint streamlines
2x200 pull
2x150 kick
3x100 IM
2x50 sprint
100 warmdown

4000 yds

Heidi's Thanksgiving Workout

200 Free, 200 kick, 200 pull warm-up

10x50 kick
3x100 (50 back, 50 Free)
3x100 (50 Breast, 50 Free)
3x100 pull
3x100 kick
300 swim
20x25 (2 Free, 4 IM, repeat)
8x50 IMO
4x100 IM Drill
100 ez

4300 yds

Heidi's Workout

200 swim, 200 kick, 200 pull w/up
6x75
5x200 no turn swim
3x300 pull
2x250 (50 free, 50 choice, repeat)
400, 300, 200, 100

College Swim Meet 4000 yds

In honor of last week's swim meet (that no one went to), I thought it would be fun to swim a college meet.

200 Free relay (everyone sprint a 50 Free from a dive)
500 Free
200 IM
50 Free
400 medley Relay (100 each sprint, back, breast, fly, free)
50 Breast
200 Medley Relay
400 IM kick
100 Fly
200 Free
100 Breast
100 Back
800 Free relay (200 each sprint from a dive)
50 Back
1000 Free pull
200 Back
100 Free
200 Breast
200 Fly drill
400 Free relay (100 sprint from a dive)
50 Fly

4000 yds

400 w/up
25 choice, 50 Free, 75 choice, 100 Free, 100 Free, 75 choice, 50 Free, 25 choice
100 Free pace
200 IM work Fly and Breast
300 Free pace
400 IM work Back, Free
500 pace Free
400 Free (25 underwater kick, 50 DPS, 25 fast)
300 IM (50 drill, 25 swim)
200 Free pace
100 IM
10x50 Free odds: fast on 1:00, evens: sprint on 45
100 warm/down

3800 yds

Rachael's Workout

200 w/up
8x50 swim
4x250 pull Descend 1-4
4x250 IM (25 fly, 50 back, 75 Breast, 100 Free)
4x250 swim
200 warm-down

3600 yds IM workout

400 warmup

4x   200 Free
       200 (25 stroke of round, 25 IM order)
          Ex. Round 1: 25 Fly, 25 fly, 25 fly, 25 back, 25 fly, 25 breast, 25 fly, 25 Free
                Round 2: 25 Back, 25 fly, 25 back, 25 back, 25 back, 25 breast, 25 back, 25 Free
       4x50 kick of the stroke
       8x25 swim of that stroke

 Round 1: Fly
 Round 2: Back
 Round 3: Breast
 Round 4: Free

4300 yds

400 warm-up
4x250 (100 Free, 50 IMO swim, 100 Free)
4x25 Fly
4x200 Free Fast 3rd 50
4x25 Back
4x150 Free (50 Free, 50 sprint choice, 50 Free)
4x25 Breast
4x100 Free D1-2, 3-4
4x25 Free No Breath
4x50 Free
400 pull
100 warmdown

4600 yds

500 warm-up
8x50
3x
    200 free count strokes and then -1 stroke every 25
   4x100 Free (1xround pace. 2xround -5 3xround -10)
   4x50 (25 kick, 25 drill that emphasizes kick)
   200 descend swim or pull

25, 50, 75, 100, 100, 75, 50, 25

alternate sprint choice and ez free

200 warmdown

4200 yds

Jill's workout

200 Free, 200 kick, 200 pull w/up
6x50 odds: kick, evens: swim
400 swim (get out after every 100 and do 5 pushups)
6x100 (25 kick, 25 drill, 50 swim)
400 swim, 2x300, 3x200, 4x100
200 warmdown

4600 yds

5x200 SKIPS (swim, kick, IM, pull, swim)

3x500 (25 hd, 25 ez, 50 hd, 50 ez, 75 hd, 75 ez, 100 hd, 100 ez)

8x25 (odds: sprint, evens: ez)
7x50 pace
6x75 odds: Free, non-free, free  evens: free
5x100 Build within each 100

4x   25 underwater swim or kick
       25 No Breathing
       50 easy

200 warmdown

4600 yds

500 w/up
8x75 odds: free swim, evens: choice 25 kick, 25 drill, 25 swim

300 pull Descend
200 kick 25 fast, 25 ez
100 IM Drill

300 kick
200 IM
100 pull

300 IM
200 pull
100 kick

10x50 odds: 50, evens: 100
200 DPS
8x50 odds: 45, evens: 1:00
200 DPS
6x50 odds: 40, evens: 1:00
200 DPS
4x50 choice
200 DPS
2x50 1. sprint from a dive 2. recovery

2400 yds

Heidi's Workout

600 w/up (200 swim, 200 kick, 200 pull)

4x  4x25 Free on 25
      2x50 (1. 25 fly, 25 back 2. 25 breast, 25 Free)
      100 IM

2x  100 kick, 200 swim, 300 pull good effort  (ran out of time and only repeated this once)

3700 yds

Jacqueline's workout

600 warmup

2x  300 pull
      3x100 swim
      300 pull
      4x75 kick
      300 pull
      6x50 sprint

100 warmdown

3500 yds

400 warmup
2x300 (100 Free, 100 choice, 100 Free) (100 choice, 100 Free, 100 choice)
widths of the pool because we were the only ones there
2x200
2x100 (25 underwater, 75 swim)
10 minute kick set. NO STOPPING
100 easy
400 (4x100 IM)
300
200
100

2800 yds

Heidi's Workout

600 warm-up
12x25 (1. underwater swimming 2. sprint 3. easy, repeat)
8x75 25 kick, 25 drill, 25 swim
2x  200 Free on 3:00
       3x100 on 1:30
200 warmdown

3700 meters

Last day of long course swimming!

400 warm-up
6x150 odds: build free, evens: Free, non-free, free
500 Free, 400 choice, 300 free, 200 choice, 100 free
6x50 (100% spring to middle, float the rest)
200, 150, 100, 50 warm-down

3000 yds

Heidi's Workout

200 swim, 200 kick, 200 pull
8x75
4x150 pull
4x150 swim (100 Free, 50 stroke)
500 swim but turn at the T (no walls)
100 warm-down

3500 meters

It is so nice to swim long course!

400 warm-up
8x50 DPS odds: Free, evens: choice

300 pull DPS
3x100 Descend 1-3
4x50 (25 sprint, 25 ez)

200 pull DPS
2x100 Descend 1-2
2x50 (25 sprint, 25 ez)

300 pull DPS
3x100 Descend 1-3
4x50 (25 sprint, 25 ez)

200 IM kick, 150 kick choice, 100 IM kick, 50 kick choice

200 warm-down

4300 yds

200 swim, 200 kick, 200 pull warm-up

16x75
  1. Free
  2. no free
  3.  Back, Breast, Free
  4. Sprint
  repeat

4x  100 swim
      200 pull
      300 choice

100 warm-down

3000 meters

Steiner Masters 12-1 pm (17 people in my lane)

500 w.up
10x 50 (odds: 25 kick, 25 drill)  (evens: 25 drill, 25 swim)

3x 
    2x150 Free
    3x100 IM

200 warm-down

3000 meters

Steiner Monday evening Masters (45 people in attendance!!!!)

400 w/up

4x100 (25 kick, 25 drill, 25 worst stroke, 25 swim)

2x300 Free D1-2
2x50 Back

2x250 Free D1-2
2x50 Back

2x200 IM D1-2
2x50 Back

2x100 Free D1-2
2x50 Back

100 easy

2200 meters

Wasn't this morning fun! Due to a mess up with the schedule, we did not get into the pool until rather later than anyone would have liked

400 warmup
8x100 (1. ez free 2. fast non-free 3. ez free 4. fast free, repeat)
300 pull
2x150 (middle 50 choice)
3x100 D 1-3
6x50 (sprint to the middle)

3400 meters

LONG COURSE FINALLY!!! Thanks to everyone that came.

400 w/up
6x50 long streamlines odds: Free evens: choice
5x100 odds: kick choice  evens: swim IM
4x250 Free  (25 breathe every 6, 50 breathe every 5, 75 breathe every 4, 100 breathe every 3)
50 easy
6x150 (50 medium, 50 build, 50 medium) odds: Free, evens: choice
200 warm-down

2600 +

15 minute warmup

We were the only people in the pool, so it was a great opportunity to do widths underwater :)

1 width underwater
2 widths
3 widths
2 widths but get out and dive back in
1 width

Swim the perimeter of the pool (again, just us in the pool) Mix in fly for the swimming

3x300 pull  
    1. 75 free, 25 back repeat 3x  
    2. 75 Free, 25 breast. Repeat 3x  
    3. all free 50 easy

Vertical kicking set. 30 sec. vertical kick, 15 sec. rest
   3x arms crossed, hands on head, streamline, use arms
   1. flutter  2. breast   3. choice

4x250 Free odds: 50 overkick, 50 swim normal kick, repeat 
                   events: 50 overpull, 50 swim normal, repeat 150 warmdown

2900 yds

4x200 w/up
  1. swim    2. 50 scull, 50 swim   3. 50 kick, 50 swim   4. swim
3x300 pull
   1. 75 free, 25 back repeat 3x
   2. 75 Free, 25 breast. Repeat 3x
   3. all free
50 easy
4x250 Free
  odds: 50 overkick, 50 swim normal kick, repeat
  events: 50 overpull, 50 swim normal, repeat

150 warmdown

2600 yds

Rachael's workout.

It was so nice to swim long course outside.

300 swim, 100 kick, repeat
6x50 count strokes
6x50 odds: sprint, evens: easy
200 pull
4x150 (50 Free, 50 IMO, 50 Free)
400 pull

4300 yds

15 minutes warm-up (800)

100 Free, 200 IM, 300 pull, 200 IM, 100 Free
50 worst stroke, 100 best stroke, 150 (25 IMO, 25 Free), 200 Free, 150, 100, 50
25 kick, 50 swim, 75 kick, 100 swim, 100 swim, 75 kick, 50 swim, 25 kick
4x100 Free rotate a hard 25 through
400 pull (100 medium, 200 harder, 100 medium)
300 pull (100 medium, 100 harder, 100 medium)
200 pull (50 medium, 100 harder, 50 medium)
100 pull

3800 yds

200 Swim, 200 kick, 200 pull

5x200
  1. Free
  2. 150 Free, 50 choice
  3. 100 Free, 100 choice
  4. 50 Free, 150 choice
  5. 200 choice

Repeat from the bottom. 5x200

5x100 Free
 1. 100 medium
 2. 75 medium, 25 fast
 3. 50 medium, 50 fast
 4. 25 medium, 75 fast
 5. fast

100 ez

5x100 choice
 same pattern

100 warm-down

Summer Schedule starts June 11

The summer schedule starts on Monday, June 11. I'm really looking forward to swimming long course this summer.

INDOOR Master Swim
Monday and Wednesday        8:30-9:30p.m.
Tuesday and Thursday           6:30-8 am and 10-11am

OUTDOOR Master swim (at South County Outdoor Pool located at 12765 South 1125 West, Riverton, Utah 84065. Phone: 385-468-1340. website: http://www.recreation.slco.org/jlsorenson/aquatics/South_County.html)
Mon and Wednesday               6:30-7:30am and 10-11am
Saturday                                   8-9:30 am
Saturday  iTri                            9-10am

There is also an informational flyer about the summer schedule at http://www.recreation.slco.org/jlsorenson/aquatics/PDF/Master%27s_Flyer_soco.pdf

I have received several emails about the cost to swim at the outdoor pool. If you have a Gold Access or a Platnum Access pass, then you can swim at the outdoor pool for free. If you have one of the other passes, then you will need to pay the entry free which is $3.25 a person for adults.

4000 yds

300 Free, 200 kick, 200 pull
200 swim, but get out each 25 and dive back in
100 DPS
12x25 swim odds: 10 pop-ups, evens: 10 vertical jumps in shallow end
100 DPS
2x   2x150 swim or pull
       4x75 swim
       3x100 (1. medium, 2. 95% sprint 3. medium)
       200 recovery

1. Choice, but I would recommend Backstroke
2. Free

4x100 kick build

Great Salt Lake Clinic

Kris, Miles, and I went to the Great Salt Lake last night for a swim clinic. It was so much fun, although a bit on the salty side. We swam more than a mile and just enjoyed being outside in the water. The water was about 68 degrees and so it was warm enough to swim without a wetsuit.

June 9 is a one mile swim at GSL. There are still spots available if anyone is interested. http://www.greatsaltlakeopenwater.com/

4000 yds

500 warm-up
3x200 Free (50 kick, 100 pull with board between legs, 50 swim)
4x300 (by 50 Fly, Free, Back, Free, Breast, Free)
6x100 pull breathe every 5
18x50
  1 fast, 1 ez, 2 fast, 1 ez, 3 fast, 1 ez, 3 fast, 1 ez, 2 fast, 1 ez, 1 fast, 1 ez
200 warm-down

3800 yds

500 w/up
8x50 odds: Free evens: choice DPS
300 pull
2x150 middle 50 fast
300 pull
3x100 D1-3
300 pull
6x50 odds: fast, evens: recovery
4x100 (2 IM, 2 Free)
200 dolphin kick rotate, 150 kick, 100 kick, 50 kick
200 warm-down

4500 yds

500 w/up

10x25 No Breath 15 sec. rest

400 pull

10x25 (2 breaths) on 40

4x250 Free (25 breathe every 6, 50 breathe every 5, 75 breathe every  4, 100 breathe every 3)
50 ez
2x5x100  1. Choice  2. Free
  1. 25 fast, 75 medium
  2. 25 med, 25 fast, 50 med
  3. 50 med, 25 fast, 25 med.
  4. 75 med, 25 fast
  5. Ascend (start fast and get slower)
50 ez
500 pull
300 (50 kick, 50 swim)
2x100 warmdown

Triple Threat Triathletes

Check out this Tri group for woman. Many of it's members train together at JL Rec center.

The Blog: http://triplethreattriathletes.blogspot.com/

Also find us on Facebook!

3000 yds

Dimple Dell 12-1 pm Masters Swim

300 Free, 200 kick, 200 drill warm-up
10x100 D1-10 on 20 sec. rest
3x100 fast with 20 sec. rest
500 swim
300 pull
200 w/down

2700 yds

300 swim, 100 kick, 100 swim warm-up
8x50 odds: Free evens: choice

4x25 Fly
2x100 1. IM fast 2. Free recovery

4x50 Back
2x100 1. IM fast 2. Free recovery

4x75 Breast
2x100 1. IM fast 2. Free recovery

4x100 Free
2x100 1. IM fast 2. Free recovery

2700 meters

I swam with Steiner Masters today and enjoyed the sunshine of swimming outside long course meters.

400 w/up
4x 100 kick, 50 swim
3x  2x150 Free on 1:40 base
      2x50 Free build
6x50 D1-3, 4-6
200 w/down

4100 yds

4x100 Free, 50 non-free
12x50 odds: dolphin kick on back, evens: Free DPS
2x  4x100 odds: fast, evens: pace
       4x50 non-free
       4x25 either Free or Fly. 8 dolphin kicks off wall

8x75
   2x (2 strokes Fly off every wall, the rest is Freestyle)
   2x (4 strokes Fly off every wall, the rest is Freestyle)
   2x (6 strokes Fly off every wall)
   2x (8 strokes Fly off every wall)

200, 175, 150, 125, 100, 75, 50, 25  odds: build, evens: pace Free

2600 yds

Jacqueline's workout

200 swim, 200 kick, 200 pull w/up
8x25 sprint with 10 push-ups after each one. (this was a killer!)
8x50 2 of each stroke
8x75 odds: Free on 1:15, evens IM on 1:30
8x100 2 Free, 2 IM, 2 kick, 2 choice
OR
4x50 timed sprints

2500 yds

Rachael's workout

200 Free, 50 kick
500 pull breathe 3, 5, 7, by 50
5x100 at 85% effort. 5 sec. rest between
300 pull
100 ez
6x50 at 90% effort 5 sec. rest
3x100
  1. 25 sprint, 75 ez
  2. 25 ez, 25 sprint, 50 ez
  3. 50 ex, 25 sprint, 25 ez
6x50 from a dive

Summer Schedule--June 11

New summer schedule that will be starting on June 11.

INDOOR Master Swim

Monday and Wednesday        8:30-9:30p.m.
Tuesday and Thursday           6:30-8 am and 10-11am


OUTDOOR Master swim (at South County Outdoor Pool)  12765 South 1125 West- Next to Riverbend Golf Course

Mon and Wednesday               6:30-7:30am and 10-11am
Saturday                                   8-9am
Saturday  iTri                            9-10am

There is also an informational flyer about the summer schedule at http://www.recreation.slco.org/jlsorenson/aquatics/PDF/Master%27s_Flyer_soco.pdf

4100 yds

Warm-up    400 swim, 300 pull, 200 IM or stroke, 100 swim
300 (middle 100 fast), 200 (50 fast, 50 ez), 100 swim

10x100 Free (4 on 1:30, 3 on 1:25, 2 on 1:20, 1 on 1:15)
10x75 Free (4 on 1:15, 3 on 1:10, 2 on 1:05, 1 on 1:00)
10x25 Free (4 on 30, 3 on 25, 2 on 20, 1 on 15)
8x50 odds: Free evens: choice build
100 w/down

4000 yds

Running late this morning, sorry!

500 w/up
8x75 (odds: 25 kick, 50 swim)  evens: Tenn. tumblers
4x500
  5x100 pace. 3rd 100 fast
  200 descend, 100 pace, 200 ascend
  4x125 (100 pace Free, 25 fast)
  500 build within each 100
14x50  ez: 1:00, hard: 40
  1 ez, 1 hard, 1 ez, 2 hd, 1 ez, 3 hd, 1 ez, 2 hd, 1 ez, 1 hd
200 warmdown

2300 yds

Heidi's Workout

600 w/up (200 Free, 200 IM, 200 kick)
4x150 odds: Free  evens: IM
2x200 Free on 3:20
2x50 kick
2x200 Free on 3:20 dive in at the deep end
4x50 choice swim

2500 yds

Jacqueline's workout 10-11 a.m.

600 w/up 
3x  100 swim
      100 kick

4x100 IM

8x75 pull Descend 1-8
200 warmdown

2900 yds

Heidi's Workout

400 w/up

2x300 (50 kick, 100 Free)
3x250 pull on 4:00
3x150 (50 Free, 50 IMO, 50 Free)
6x100 Free Descend on 1:40
100 easy

4750 yds

600 w/up (200 free, 4x25 kick, 200 pull, 100 swim)
8x50 odds: Free, evens: (fly, back) (Breast, Free)
3x     6x100 Free     (1-3 Descend, 4-6 hold pace) 1:30
         4x50 Free       hold pace on 1:00
50 easy

3x     6x50    odds: medium, evens: descend ALL CHOICE
         4x25 kick

100 warm-down

3500 yds

Jacqueline's Workout

Warm-up: 200 swim, 200 kick, 200 pull

Workout: 1X400 swim 1:00 rest

1X300 kick :30 rest

1X200 pull :30 rest

1X100 swim :20 rest

1X50 sprint

1:00 rest

1X400 pull 1:00 rest

1X300 swim :30 rest

1X200 kick :30 rest

1X100 swim :20 rest

1X50 sprint< /span>

1:00 rest

4X150 :20 rest (50 kick, 50 drill, 50 swim)

Warm-down: 200 easy

3950 yds

Jacqueline's Workout
Warm-up:  200 swim, 200 kick, 200 pull

Workout:  8X50 1:00  25 IM, 25 Free)
                 1X150   (25 fly,25 free, 25 back,25 free, 25 breast, 25 free)
                 4X75 descend 1-4 :20 rest
                 2X150 :30 rest (50 fly, 50 free, 50 back, 50 free, 50 breast, 50 free)
                 4X75 descend 1-4 :20 rest
                 4X100 IM 2:00
                 4 X100 Free 2:00
                 1X200 easy

                            Repeat 2 X's           
             
                 1X300 pull
                 4X25 sprint :45

Warm-down: 100 easy

2200 yds

Heidi's workout

600 w/up
4x100 Free (50 drill, 50 swim) on 1:40
300 pull breathing 3, 5, 7, repeat
6x50 kick
300 IM swim
6x25 walk-around sprints

3500 yds

Dimple Dell Masters workout

600 w/up (200 swim, 200 kick, 200 drill)

2x50, 2x100, 2x150, 2x200, 2x 150, 2x100, 2x50 15 sec. rest between all
100 easy
500 pull
200 w/down

4700 yds

Jacqueline's Workout

Warm-up:   300 swim, 300 kick, 300 pull

Workout:    3X600 broken as
                            1x200 free   :20 rest
                            1X100 kick   :15rest
                            1X200 free   :20 rest
                            1X100 kick   :15 rest
                            1:00 rest between 600's

                   4X150 :20 rest  (50 easy, 50 fast, 50 easy 0
                  
                   5X100 pull 1:45, 2:00

                   8 X 50 kick :15 rest   (odds fast, evens easy)

Warm-down: 300 easy

4600 yds

15 minute warmup (600 w/up
4x100 (25 kick, 25 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) 4. double the Free 5 & 6 Free swim
50, 100, 150, 200, 250, 300, 300 250, 200, 150, 100, 50 Free on 40 base time. Alternate hard swim with easy swim
8x25 streamline kick to the middle, swim the rest of the way
8x50 odds: Free, evens choice at 75% effort
1xswim the lazy river

2400yds

Rachael's Workout 10-11 a.m.

200 Swim/200 Pull/200 Kick

... 200 Timed Tri training

6 x 100 (on 1:40-2:10)
1-3 Pull Build, #3 FAST!
4-6 Swim Build,
#6 FAST!

2x [150 (50 strong pull/100 moderate swim
, 100 Swim 85% effort, 50 FAST Pull]
(10-15 sec rest b/w each)

8x50 swim


300 Timed Tri Training

3200 yds

The workout I did with Steiner Masters, but it was an excellent workout and deserves posting

500 w/up
4x100 (50 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) repeat on
50, 100, 150, 200, 250, 250, 200, 150, 100, 50 Free on 50 base time. Alternate hard swim with easy swim
50 easy

4300 yds

Jacqueline's Morning workout 6:30-8 a.m.

WARM-UP: 200 SWIM, 200 KICK,200 PULL

WORKOUT:   4 X 75  :20 REST
                        1 X 200 FASTER BY 50'S  1:00 REST
                        4 X 100 KICK  :20 REST
                        1 X 200 FASTER BY 50'S  1:00 REST
                        4 X 150 PULL  :20 REST
                        1 X 200 FASTER BY 50'S   1:00 REST
                        1 X 100 EASY
                        1 X 600   4 X  (100 FREE, 50 BACK)
                        3 X 150  (100 FREE, 50 DRILL)  :20 REST
                        3 X 150  (100 FREE, 50 BACK)  :20 REST

WARM-DOWN: 200 EASY

2700 yds

Jacqueline's 10-11 a.m. workout

500 warmup

3x100 Backstroke
4x100 Breaststroke
5x100 Free on 1:40

300 pull (50 hard, 50 recovery)

5x50 Free
4x50 Breast
3x50 Back
4x25 fly
100 warm-down

2200 yds

Heidi's Workout

600 w/up (200 Free, 100 back, 100 breast, 200 Free)

3x   100 kick
       100 drill
       100 swim
      1. Free, 2. IM 3. Free

4x75 drill Backstroke
4x50 kick breaststroke
4x25 swim Fly

100 w/down

2300 yds

Heidi's Workout

400 warm-up

2x 3minute tread water with no hands
8x25 1/2 sprint, 1/2 ez
8x25 odss: drill evens: swim
200 pull breathe by 25 3, 5, 7
3x   4x25 sprint. Dive in the deep end
       100 IM
       100 easy
2x150 pull

4300 yds

15 minutes warm-up
6x125 odds: IM, but double your choice of stroke   evens: Free
10x100 Free pace. Every repeat should be the same time.
8x75 kick
6x150 pull (50 medium, 50 fast, 50 medium)
300 swim
200 easy w/down

2300 yds

300 w/up

4x75 (Free, IMo, Free)
4x75 (IMO, Free, IMO)
5x100 Free Hold the same pace for all
50 easy
5x100 IM Hold the same pace for all
75 easy
8x25 from a dive sprint
50 easy

2800 yds

500 w/up (Lane lines were put in on time. yeah!)

10 minute kick set straight. I would randomly yell at them to sprint or go slow

2x    4x50 choice
        2x100 IM  1) work Back and Free  2) work Fly and Breast
        200 Free work on flipturns

4x50 mid-pool flipturns

4400 yds

300 w/up
2x   4x25 choice
       4x50 drill free
       200 swim (work on turns)

This is my favorite set and it really took the rest of the time.
200 starting on 3:15 and subtracting 5 seconds each repeat. You keep dropping the time until you cannot make it and then you drop down to swimming 150s. The interval keeps dropping by 5 seconds. When you cannot make the 150s, drop down to 100s, and then to 50s, and then 25s.
For example, here is the workout that one of the lanes accomplished.
    5x200   3:15, 3:10, 3:05, 3:00, 2:55
    7x150   2:50, 2:45, 2:40, 2:35, 2:30, 2:25, 2:20
    11x100   2:15, 2:10, 2:05, 2:00, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25 (they had to end here due to practice being finished. If they had time, the workout would have looked like the following)
     9x 50     1:20, 1:15, 1:10, 1:05, 1:00, 55, 50, 45, 40
     4x 25     35, 30, 25, 20

2700 yds

500 w/up
4x150 (100 Free, 50 choice)
200 kick (50 dolphin spin kick, 50 choice kick, repeat)
2x200 IM
200 kick (50 kick snowplow, 50 normal kick, repeat)
3x200 Free (2. medium, 2. build within each 50 3. medium)
100 warm-down

2600 yds

500 w/up

8x75 (25 kick, 25 drill, 25 swim)
200 DPS, 150 build, 100 DPS, 50 build, 50 DPS, 100 Build, 150 DPS, 200 build
6x50 odds: hard choice, evens: Free recovery all on 1:00
100 w/down

5300 yds/ 4500 yds/ 3700 yds

600 warm-up mix it up

8x50  odds: kick with the pattern 5 hard kicks, 5 easy kick
          evens: drill swim
100 ez
6x100  (2 on 1:30, 2on 1:15, 2 on 1:30)

15 minute swim. see how far you can go. The fastest lane did 1200 yds
100 ez
Fast lane: 8x100 get faster every 2
Everyone else: 4x25 sculling, 50 Free

4x200 Free swim odds: overkick  evens: over pull
8x75 (25 Free, 25 choice, 25 Free) warm-down

3600 yds

Jacqueline's morning workout

200 Free, 200kick, 200 pull

2x   4x25 kick
       4x50 drill
       4x75 (50 hard, 25 recovery)

2x   100 pull, 200 pull, 300 pull

8x50 choice D 1-4, 5-8

6x100 on 1:45

200 w.down

4100 yds

4x200 SIPS (swim, IM, pull, swim)
8x25 kick on 30
100 easy Free

4x400 Free (2 Free, 2 pull) no breathing into and out of the flags

12x50 odds: easy on 1:00, evens: fast on 45
100 easy

4x150 Free swim or pull (50 medium, 50 fast, 50 medium)

100 w/down

4000 yds

5x200 swim, kick, IM, pull, swim
4x250 (100 Free, 50 back kick, 100 Free)
4x25 Back
4x200 (50 Free, 100 IM, 50 Free)
4x25 Breast
4x100 (25 Free, 50 Breast, 25 Free)
4x25 worst stroke
4x50 Free
4x25 IMorder
200 warm-down

3000 yds

Dimple Dell Masters Workout (but it was a good workout)

200 swim, 400 drill w/up

4x300 Free (100 medium 100 fast, 100 medium)
400 pull
4x100 ALL OUT SPRINT!!!!! 1.30 rest between each one
200 ascend from sprinting
200 warmdown

4300 yds

Saturday practice 7-8:30.

600 w/up (200 free, 100 choice, repeat)

4x100 Free (25 left arm, 25 right arm, 25 fists, 25 swim)

Active Recovery set (Harder than it looks)
5x100 Free (2 on 2:00, 1 on 1:20, 2 on 2:00)  The fast two lanes did 2 on 1:30, 1 on 1:10, 2 on 1:30
4x100 Free (2 on 2:00, 1 on 1:20, 1 on 2:00)
3x100 Free (1 on 2:00, 1 on 1:20, 1 on 2:00)
2x100 (1 on 2:00, 1 on 1:20)
50 easy
1x100 on 1:20

5x200 Free pull 1. sprint first 50   2. sprint 2nd 50   3. sprint 3rd 50   4.sprint 4th 50   5. medium

50 easy

8x75 kick (4 rotate dolphin kick)  (4x choice kick)

100 warmdown

Great workout. I am glad that so many people stayed for the whole workout.

2600 yds

Heidi's Workout

400 w/up every 4th 25 kick
4x  25
      50
      75
      100
100 easy
6x50 kick. Stop in the middle and do 5 vertical leaps
4x200         2 with paddles and fins, 2 with just fins

3400 yds

600 warmup (200 Free, 100 choice, repeat)

50 choice, 100 Free, 150 choice, 200 Free (warm up set)

3x   2x100 IM on 1:45
       200 Free build on 3:00
       4x50 choice on 1:00 odds: fast, evens: recovery

2x200 pull Free
100  warm-down

Awesome workout today!

2800 yds

Swam on my own, but really liked my workout which is why I am posting it here.

600 w/up (200 Free, 100 back, repeat)
2x  25, 50, 75, 100, 100, 75, 50, 25
   1. IM order
   2. Free swim

2x 2x100 IM
     200 Free
     4x50 IM order (25 fast, 25 medium)

2000 yds

45 minute workout. Thursday nights are crowded.

400 w/up

5x200 Free
  1. swim
  2. 2x100 with 5 sec. rest between
  3. 4x50 with 5 sec. rest between
  4. 8x25 with 5 sec. rest between
  5. Fast

500 pull

100 warmdown

2000 yds

Heidi's Workout

 3x150 w/up swim, kick, pull
5x100 Free on 1:30
5x75 rolling IM
5x50 Free on 50
5x25 dive sprint
4x swimming upriver in the lazy river (this really should count for 1000 yds). It is harder than it looks

3000 yds

My workout today since Masters was cancelled

400 Free swim
4x25 sprint choice
300 Free swim
4x25 sprint choice
200 Free swim
4x25 sprint choice
100 Free swim
4x25 spring choice

300 kick (25 easy, 25 build)
300 pull
300 swim

500 swim Backstroke. Work the turns
400 Free Descend by 100's
100 easy

3000 yds

500 w/up

400 Free (Descend within each 100)
4x50 non-free D1-4
300 Free (100 medium, 100 fast, 100 medium)
4x50 non-free 25 fast, 25 medium
200 Free (50 fast, 50 medium, repeat)
4x50 non-free (25 medium, 25 fast)
100 Free from a dive. Fast
4x50 non-free swim

3x200 pull
100 ez
I was the guest coach at Steiner Masters.

2400 yds

Sorry about the water polo confusion this morning. It should not happen again.

500 warmup
8x50 free medium on 50
    25 Free sprint on 40
400 (4x100 build to sprint within each 100)
300 (100 free medium, 50 non-free sprint)
200 ( Ascend)
100 sprint within flags
200 (Descend)
100 warmdown

3000 yds

5x200 SKIPS warm-up
  1. swim
  2. kick
  3. IM drill
  4. pull
  5. swim

400 pull Free
4x100 Free on 1:30

300 pull Free
4x75 (25 fast, 50 medium)

200 pull Free
4x50 Free swim on 45

100 pull Free
100 warm-down

1900 yds

Anthony's Workout

300 w/up
12x50 IM order
25, 50, 75, 100, 75, 50, 25 pull Free. 10 seconds rest
4x100 IM on 2:00
25, 50, 75, 100, 75, 50, 25 swim Free. 10 seconds rest
100 easy

100x100

Thank you to everyone that came for the challenge. We had 14 people complete all 100 and other people that swam more than they have ever swum at one time. It was just nice to have a challenge on the last day of the year.

I am still compiling the results, but will post them here as soon as I can. This is just the preliminary list in alphabetical order.

100x100 group

1. Armstrong, Rob

2. Barney, Heather
3. Bell, Audrey
4. Duckworth, Rory
5. Horton, Cameron
6. Jensen, Erin
7. Smith, Mark
8. Stewart, Justin
9. W, Gary
10. Tim
11. Kyle
12. Chris

60x100 Group

1. Anderson, Justin

2. Cox, Emma
3. Huntsman, Heidi
4. N., Raj

5,000 group (some did 50x100 and some did 100x50)

1. Duckworth, Courtney

2. Graham, Jessica
3. Leggat, Heidi
4. Owen, Diane
5. Pomeroy, Miles
6. Rich, Tom

3,000 group (some did 50's and some did 100's)

1. Bowles, Marti

2. Losser, Travis
3. Topham, Shannon