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