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