100x100 Results

Congrats to everyone that came and participated!

100x100

 

1. Bates, Kristine

2. Gerber, Bruno

3. Hurst Davis, Becky

4. Jensen, Erin

5. Kendrick, Melissa

6. Moody, Lauren

7. Raemer, Chris

8. Reeves, William

9. Rindlisbacher, Randy

10. Topham, Shannon

11. Wilkey, Kim

12. Zarlengo, Nate

 

7000-9000 yds

Whitney

Moody, Rachel

Reusser, Josh

 

5000-6000 yds

Graham, Jessica

Losser, Travis

Several other people came and swam farther than they have ever done before!

3300 yds

Heidi's Workout

5x50 breast stroke
2x100 free
5x50 fly
2x200 free

2x50 Fly
3x50 Back
3x100 Free pace

2x400 Free pull

4x50 breast kick
4x50 flutter kick
4x50 dolphin kick

200 warm-down

12 Days of Christmas

Becky's 12 Days of Christmas  (definitely more fun than mine!)

1x300 Free
2x200 (1. 50 swim, 50 drill, 75 swim, 25 drill) (2. 50 kick, 50 swim, 75 kick, 25 swim)
3x125 pull
4x1 minute vertical kick
5x75 (25 overkick, 50 fast)
6x100 pace
7x vertical jumps
8x
9x push-ups
10x
11x
12x 25 warm-down

Sorry, can't remember the rest

12 Days of Christmas!

600 warm-up

Pattern is just like one of the most annoying Christmas songs, "The Twelve Days of Christmas" and then we all got annoyed with the pattern and stopped the repetition :)

1x200 DPS Free
2x50 non-free, 1x200 Free
3x100 pace free, 2x50 non-free, 1x200 Free
4x75 rolling IM, 3x100 pace free, 2x50 non-free, 1x200 Free
5x25 underwater swim, 4x75 rolling IM, 3x100 pace free, 2x50 non-free, 1x200 Free

At this point, no one wanted to keep repeating

6x125 (50 med, 50 sprint, 25 ez)
7 xdives
8x50 kick
9x push-ups
10 vertical leaps

No one got this far
11x100 Free D1-3, 4-6, 7-9, 10-11
12x25 warmdown

4200 yds

4300 yds

600 standard warm-up

10x50 Free
   3x 25 kick, 25 drill
   3x 25 drill, 25 swim
   3x 25 non-free, 25 free
   1x free 

 3x  2x200 Free Pace -5 seconds
      2x100 Free Pace +5 seconds

4x  75
      50
  1rst round: Both on 1:05, 2) both on 1:00  3) both on 55  4) both on 50

2x 150 (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free)
     50 Ascend (faster to slower)

 300 warmdown

3400 yds

Steiner Masters 12-1 swim

300 free, 200 dolphin kick on back
9x50 Free (2 on 1:00, 2 on 55, 2 on 50, 2 on 45, 1 on 40)

3x  2x200 Free Pace -5 seconds
      2x100 Free Pace +5 seconds

4x  75
      50
  1rst round: Both on 1:05, 2) both on 1:00  3) both on 55  4) both on 50

200 warmdown

3100 yds

Jacqueline's workout

200 free, 200 pull, 200 kick

1x500 free
4x100 Free
400 pull
3x100 Free
300 pull
2x100 Free
200 pull
1x100 Free
100 pull

3200 yds

Steiner Masters 12-1 pm

500 warm-up

3x  3x100 IM
      2x100 kick
      400 pull
     

4000 yds

200 Free, 100 choice, 200 Free

2x300 1. 50 free, 50 best non-free, 25 free, 25 worst non-free, repeat
            2. 50 Free, 25 underwater, 25 back, 50 free, repeat

25, 50, 75, 100, 125, 150, 175, 200 alternate sprint with swim (so, 25 sprint, 50 swim, 75 sprint, 100 swim, etc)
175 kick, 150 swim, 125 kick, 100 swim, 75 kick, 50 swim, 25 kick

200 pull, 175 swim, 150 pull, 125 swim, 100 pull, 75 swim, 50 pull, 25 swim

200 warmdown

3900 yds

Steiner Noon Masters (12-1 pm)

500 warm-up

2x300 kick

6x25 choice underwater swim
5x50 Free odds: fast, evens: recovery
4x75 IM rolling
3x100 Free D 1-3
2x150 IM (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free)
200 Free
2x150 IM
3x100 same pattern
4x75 free, non-free, free
5x50 same pattern
6x25 choice Sprint

Updates for December

Updates for December

Saturday, Dec. 7 practice is cancelled due to a swim meet

Saturday, Dec. 14 There will be practice, but the pool will be closing at 8:30 so make sure to come on time (this includes me as well)

Saturday, Dec. 21  Masters Holiday Potluck at 7 pm at my house (email me for the address)

Saturday, Dec. 28  100x100 from 5-9 a.m.

The Monday and Wednesday 10-11 time no longer has a coach and there is no plans to re-staff that time. Sorry. There is still Tuesday and Thursday from 10-11

Welcome back to both Jacqueline and Heidi! Jacqueline is coaching Tuesday and Thursday from 6:45-8 a.m. and 10-11 a.m. Heidi will be coaching on Monday and Wednesday nights from 8-9:30 pm.

Updated Swim Schedule

Monday and Wednesday evenings:        8-9:30 pm            Coach Heidi

Monday morning:                                       6:45-8 a.m.          Coach Becky

Tuesday and Thursday morning:             6:45-8 a.m.          Coach Jacqueline

Tuesday and Thursday later morning:     10-11 a.m.           Coach Jacqueline

Saturday morning:                                           7-8:30 a.m.          Coach Erin

3000 yds

Jacqueline's 10-11 a.m. workout

200 Free, 200 kick, 200 pull warm-up

4x200 Free Descend by 50
1x50 back
3x200 Free pull
1x50 back
2x200 IM
1x50 back
1x200 Sprint Free

200 kick
100 warmdown

3700 yds

Heidi's workout

300 Free, 200 kick, 100 pull warm-up
3x100 swim
4x150  (75 IM, 75 Free)
5x200 pull Free
3x100 (50 Free, 50 choice) on 1:50
4x150 (75 Free, 25 kick, 25 swim, 25 kick)
4x50 Free swim

100 warmdown

4500 yds

The goal was to work-off all the calories consumed at Thanksgiving! Based on the red faces, I think my goal was achieved

600  standard warm-up
4x250 (100 Free, 50 IMO swim, 100 Free)
4x25 Fly
4x200 Free Fast 3rd 50
4x25 Back
4x150 Free (100 Free, 25 underwater, 25 swim) This set is harder than it looks
4x25 Breast
4x100 Free D1-2, 3-4
4x25 Free No Breath
4x50 Free

200 Ascend
150 Choice swim
100 Ascend
50 warmdown

4200 yds

600 warm-up

3x   200
       2x100
       300
       4x50

1rst round: 200 pull, 2x100 IM, 300 swim, 4x50 kick
2nd round: 200 swim, 2x100 IM, 300 kick, 4x50 pull
3rd round: 200 kick, 2x100 IM, 300 pull, 4x50 swim

300 (50 medium, 25 fast, repeat)
300 (25 medium, 25 fast, 25 medium)
200 (25 swim, 25 underwater, repeat)
100 warm-down

4100 yds

600 standard warm-up

5x100 odds: free, evens: choice

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
   Break
   5. swim with this being the fastest one yet

5x100 kick    odds: choice    evens: flutter kick
5x150
   3x100 med, 50 fast
   2x50 med, 50 fast, 50 med
5x100 pull D1-2, 3-4, 5 all out spring
5x50 warmdown

3000 yds

James workout

200 warm-up
6x50 IMO drill
600 (swum as 6x100 IM with no breaks between)
12x75 odds: rolling IM, evens: Free
12x25 odds: sprint evens: recovery non-free
200 kick, 200 Free swim

300 warm-down

4600 yds

600 warmup
5x100 Free rotate a 25 fast throughout (75 med, 25 fast) (50 med, 25 fast, 25 med) (25 med, 25 fast, 50 med) (25 fast, 75 med) (100 med)

4x300 Free swim or pull (100 medium, 50 fast, 100 medium, 50 SPRINT)
4x100 same pattern as the 5x100
4x200 Free swim or pull (25 sprint, 50 med, 75 sprint, 50 med)
3x100 (50 med, 25 fast, 25 med)
4x150 (100 kick, 50 swim)

200 warmdown

4000 yds

Heidi's Workout

200 Free, 100 kick, repeat warm-up
4x50 catch-up drill
4x50 kick
4x50 sailboat drill (or put a kickboard between your legs and swim)
6x50 build pull

100 kick, 200 swim, 300 pull
100 swim, 200 pull, 300 kick
100 pull, 200 kick, 300 swim

2x 25, 50, 75, 100 sprint the 25 and 75

200 warm-down

3500 yds/4200 yds

15 minute warm-up

2x300 (100 build, 50 fast, repeat)

Two different workouts today. One for the distance people and one for everyone else :)

Mid-distance
2x    3x50 (25 stroke, 25 Free)
        2x150 (50 med, 50 fast, 50 med)

2x  3x100 hold fast pace, but get 30 sec. rest
      2x75 kick (sprint kick during every 6-10 kicks)
      200 swim or pull

Distance
5x400
1. swim, get pace
2. 2x200 Negative split
3. 4x100 with the 3rd and 4th faster than the other two
4. 8x50 (odds: fast, evens: recovery)
5. swim, holding same pace as first one

3900 yds

Guidi's workout

400 Free, 200 kick, 200 pull
12x25 kick (float into the wall)
500 slow
4x100 on 1:35
400 slow
3x100 on 1:35
300 slow
2x100 on 1:35
200 slow
1x100 on 1:35
300 swim warm-down

4800 yds

600 standard warm-up
2x   300 pull or swim Descend by 100
       3x100 hold a fast pace
       300 pull or swim (50 fast, 50 recovery)
       4x150 (100 medium, 50 non-free fast)
       300 pull or swim
       6x50 odds: fast, evens: recovery all on the same interval

3200 yds

Gidi's workout

200 Free, 100 stroke, 200 free, 100 stroke w/up

6x75 rolling IM
200 Free swim

8x100 on 2:00 (75 medium Free, 25 IMO sprint)
200 Free, 175 kick, 150 Free, 125 kick, 100 free, 75 kick, 50 free, 25 kick, repeat from the 25 to the 200.

4500 yds

Gidi's workout

500 warmup

Something here

500 Free
2x400 Free
3x300 Free
4x200 Free
5x100 Free

200 warmdown

2700 yds

Gidi's workout

500 warm-up
6x25 (heads up freestyle)
200 swim
6x25 drill
200 kick

500 for time on 8:00
400 on 6:30
300 on 5:00
200 on 3:00
100 fast (although, I was floating by this time)

2850 yds

Gidi's workout

500 warm-up

5x50 Free on 45
300 Free
6x25 kick
6x25 pull
5x25 sprint
300 Free fists drill
Waterpolo activity
50, 100, 150, 200, 200, 150, 100, 50 base time 30

3300 yds

600 standard warm-up

6x75 odds: 25 kick, 25 drill, 25 swim
         evens: swim
300 swim or pull DPS
6x75 odds: 50 medium, 25 sprint
         evens: 25 medium, 25 sprint, 25 medium
300 (4x75 pattern 25 Free, 25 IMO, 25 Free)
           25 Free, 25 fly, 25 Free
           25 Free, 25 back, 25 free   etc.
6x75 odds: fast turns
         evens: 25 worst stroke, 50 best stroke
300 swim or pull
10 minutes to warm-down

3600 yds

600 standard warm-up
4x75 swim

3x   300
       200
      150
      100
      50
                      1. 300 Free                    2. Choice                           3. Kick
                          200 kick                         IM                                    Choice
                          150 choice                     pull                                   IM
                          100 IM                           Free                                   pull
                          50  pull                          kick                                   Free

300 warm-down

4200 yds

600 standard warm-up

4x75 (kick, drill swim)
3xperimeter of the pool swim

300 swim or pull
3x100
6x50

200 swim or pull
2x100
4x50 (12.5 sprint, 12.5 ez, repeat)

30 minute vertical kicking set
  4x  hands out of water
        hands on head
        hands out of water
        streamline
     1. flutter kick 2. breast 3. dolphin 4. choice

3700 yds

Congrats Utah Half-Ironman participants

600 standard warm-up

2x500 (25 fast, 25 med, 50 fast, 50 med, 75 fast, 75 med, 100 fast, 100 med)
   1. Free  2. pull
2x50 non-free

2x300 (50 med, 25 fast, repeat) 1. Free 2. pull
2x50 non-free

2x200 (100 med, 50 fast, 50 med) 1. Free 2. pull
2x50 non-free

2x100 (50 med, 25 fast, 25 med)
2x50 non-free

6x50 gut-busters. (15 sec. kick on wall, flipturn, sprint a 50)

200 warmdown

4200 yds

600 standard warm-up
4x100 alternate 100 IM and Free. DPS
2x5x200
   1. swim
   2. 2x100, 5 sec. rest between
   3. 4x50, 5 sec. rest between
   4. 8x25, 5 sec. rest between
   1 minute rest
   5. 200 fastest one yet
First round: Free, Second round: stroke or IM

400 pull (8 fast pulls, 8 slow pulls)
300 kick (6 fast kicks, 6 slow kicks)
200 swim (4 fast pulls, 4 slow pulls)
100 easy ( 2 fast strokes, 2 slow strokes)

200 warmdown

4200 yds

The workout was 4200 yds today, but I can only remember 2400 of it. Oops. This is the part that I remember.

600 standard warm-up
50 worst stroke, 100 best stroke, 150 IM (fly, free, back, free, breast, free), 200 Free, 150 free, 100 free, 50 free
25 kick, 50 swim, 75 kick, 100 swim, 100 kick, 75 swim, 50 kick, 25 swim
400 pull Free (100 med., 200 fast, 100 med)
300 pull Free ( 100 med, 100 fast, 100 med)
200 pull Free (50, med, 100 fast, 50 med)
100 pull Free (25 med, 50 fast, 25 med)

200 warmdown

4300 yds

600 standard warm-up

4x   50
      100
      150
      200

1 and 4 all Free
2 and 3 (50 free, 100 free and breast, 150 free and breast and back, 200 reverse IM)

5x100 (2 medium, 1 fast, 2 medium)
4x100 (2 medium, 1 fast, 1 medium)
3x100 (1 medium, 1 fast, 1 medium)
2x100 (1 medium, 1 fast)
1x100 fast as you can go

200 warmdown

4200 yds

600 standard warmup

5x100 odds: kick, evens: non-free
6x50 long streamlines. Work those flip turns
4x250 Free
     25 breathe every 6
     50 breathe every 5
     75 breathe every 4
     100 breathe every 3

6x150     100 swim Free, 5 sec. rest, 50 sprint non-free
4x200 IM (last two are warm-down)

3800 yds

Heidi's workout

600 warmup standard

25 choice
50 kick
75 choice
100 free
150 choice
200 free
300 pull
500 swim
300 pull
200 free
150 choice
100 free
75 choice
50 kick
25 choice

3x  100 kick IMO
      100 IM swim
      100 drill IMO

3800 yds

Subbing for Heidi

600 standard warm-up
100, 200, 300 Free, 250 choice, 150 choice, 50 choice

3x    200 get out each 25. Deep: dive or jump. Shallow: 10 vertical jumps
        250 swim (100 medium, 50 all out sprint, 100 medium)
        100 IM
        50 choice
        optional 10 push-ups or 10 crunches

200 warmdown

3800 yds

600 standard warm-up

500 pull or swim
2x250 IM but double a stroke
400 pull or swim
2x200 IMO, 25 Free
300 pull or swim
2x150  Middle 50 was sprint choice
200 pull or swim
2x100 IM
100 pull or swim
2x50 choice

200 easy

There was a waterpolo tournament and so practice was a little short.

3500 yds

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

5x100
  1. kick
  2. 75 kick, 25 swim
  3. 50 kick, 50 swim
  4. 25 kick, 75 swim
  5. swim

Repeat, but from the bottom

5x200
  1. choice
  2. 150 choice, 50 free
  3. 100 choice, 100 free

etc

5x100 same reverse pattern

400 pull

3800 yds

200 swim, 200 kick, 200 pull w/up

2x 100 (50 worst stroke, 50 best stroke)
     200 (25 swim, 25 underwater kick, repeat)
     100 swim with long streamlines to the middle

2x  300 pull or swim DPS
     4x75 2 kick choice, 2 swim Free
     200 pull or swim DPS
     4x50 odds: choice hard, evens: Free recovery
    100 pull or swim DPS
    4x25 Race Pace

200 warmdown

3900 yds

I was late today. Sorry about that. At least it gave everyone a chance to get about a 1000 of warm-up in. :)

5x200 Free or pull  2 on 3:00, 1 on 2:45, 2 on 3:00
4x150 (middle 50 fast)
5x100 Free 2 on 1:30, 1 on 1:20, 2 on 1:30
4x50 recovery
5x100
4x150
5x200

4000 yds

600 standard warm-up

3x 300
     200
     100
     2x50

1rst round: 300 Free, 200 pull, 100 kick, 2x50 choice
2nd round: 300 pull, 200 kick, 100 choice, 2x50 free
3rd round: 300 kick, 200 choice, 100 free, 2x50 pull

3x 50, 100, 50, 150, 50
   1rst round: 50's: fast, others: recovery
   2nd round: 50's recovery, others: fast
   3rd round: 50's: underwater, others: swim

100 w/down

4300 yds with fun stuff

200 Swim, 200 kick w/up

Widths: swim two times underwater from side.
Swim 4x under water
2xperimeter swim of the whole pool. 25 free swim, underwater width, 25 free swim, underwater width  (we were the only ones swimming this morning, which never happens.
8x25 Snake swim (odds: free, evens: underwater)

400 IM (50 drill stroke, 50 Free)
4x50 on the fastest interval that you can make
200 free, get out and dive back in every time in the deep end

400 pull
4x50 on same interval as before
200 free swim, 5 pop-ups on each end

400 IM (4x100 IM)
4x50 Free on same interval
200 Free swim with long (to the middle) streamlines

8x75 odds: Free, evens: IM/choice/free
8x50 Ascend

4900 yds

500 warm-up
2x300 1. 100 Free, 100 choice, 100 free   2. 100 choice, 100 free, 100 choice

4x200 free rotate a 50 hard from the end (1. 150 med, 50 fast 2. 100 med, 50 fast, 50 med, etc.)
4x150 (50 Free, 50 fast, 50 free)
4x100 hold pace Free
4x50 odds: fast, evens: recovery
4x100 IM or stroke
4x150 50 free, 50 choice, 50 free
4x200 odds: pull Free, evens: stroke or IM swim

4300 yds

600 warm-up
8x75 odds: Free, evens: choice

10x100 pace Free
10x50 odds: fast, evens: recovery
10x75 pull
10x25 odds: underwater, evens: swim

8x50 of something (can't remember)

200 warm-down

4500 yds

15 minute swim (I was late, as always)

8x75 (odds: 25 kick, 50 swim)  evens: Free swim
5x500
  500 Swim
  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

3000 Yards

Diane's Workout (3/6)

Warm-up:
400 Free
200 Kick

Workout:
200 (50 Fly, 150 Free)
200 (50 Back, 150 Free)
200 (50 Breast, 150 Free)
200 IM (50 each)

10x75 Choice
5 on :10 rest
5 on :15 rest

500 Pull
2x50 Sprint

Cool Down:
250 Free

3750 Yards

Diane's Workout (2/25)
Warm-up:
200 Swim, 200 Kick, 200 Pull
2x150 swim, kick, drill by 50

Workout:
400 Free
2x200 :20 rest
4x100 :15 rest
8x50 :10 rest
16x25 :5 rest

300 Pull
200 Kick (no free)
150 Swim Choice

Cool Down:
200 Swim

3300 yards

Diane's workout (2/13)

Warm-up:
200 swim, 100 kick, 100 pull

Workout:
1x200 Swim
2x175 25 free, 75 (fly, back, breast), 25 free
3x150 1 swim, 1 kick, 1 pull
4x125 100 IM+25 stroke (#1 Fly, #2 Back, #3 Breast, #4 Free)
5x100 Pull
6x75 (3- stroke, free, stroke) (3- free, stroke, free)
7x50 alternate swim/kick

Cool Down:
100 Easy

3600 yds

Jacqueline's workout

600 standard warm-up
100 Free
2x25 fly
100 Free
2x25 Back
100 Free
2x25 Breast
100 Free
2x25 Free

2x50 Fly
100 Free
2x50 Back
100 Free
2x50 Breast
100 Free
2x50 Free

500 pull
5x100 kick
5x100 swim

4700 yds/4200 yds

600 standard warm-up
8x50 kick choice (pattern 5 hard kicks, 5 ez kicks)
100 ez
5x100 Free (2 on 1:30, 1 on 1:15, 1 on 1:30)

15 minute swim (get your yardage: Fast lane: 1200 yds)
100 ez

8x100 odds: choice swim, evens: Descend by 100 Free

4x200 Free (50 overkick, 50 over pull)

200 warmdown

4300 yds

600 w/up

2x500 (200 DPS, 50 fast, repeat)
2x400 (breathe by 100: 3, 5, 7, 3)
2x300 (odds: Free, evens IM drop a stroke)
2x200 (150 DPS, 50 sprint)
2x100 (choice)
2x50 (underwater swim)

8x50 kick
200 w/down

3200 Yards

Diane's Workout (2/6)

Warm-up:
400 Choice

Workout:
4x200 Choice w/fins :20 rest
5x50 2 kick, 2 drill, 1 swim :10 rest
2x200 Pull
2x200 Swim
2x200 Pull
50 Easy
6x50 25 free/25 choice

Cool Down:
200 Swim

3000 Yards

Diane's Workout (1/30)

Warm-up:
200 Free, 100 Back, 200 Free, 100 IM

Workout:
6x75 kick/drill/swim by 25
8x25 odds easy, evens build
50, 100, 150, 100 Swim (all strong)
3x200 Pull
50, 100, 50 Swim (fast)

Cool Down:
200 Easy

3100 Yards

Diane's Workout

Warm-up:
200 Swim, 100 kick (repeat)

Workout:
4x75 Kick/Drill/Swim by 25
150 Swim
4x25 Sprint
150 Swim
4x25 Underwater Sprint Kick
150 Swim
4x25 Sprint
50 Easy
4x50 25 Free/25 Choice
2x150 Pull
3x50 Kick
50 Recovery
200 Pull
6x25 3 breaths per 25

Cool Down:
200 Swim

4600 yds

600 standard warm-up
2x500 Free 1. breathe by 100 (3, 5, 7, 5, 3)
                   2. 200 DPS, 50 sprint choice repeat
2x400 Free 1. breathe by 50 (3, 5, 7, 9, 7, 5, 3,3)
                   2. 100 DPS, 100 Build
2x300 Free 1. breathe by 50 (3, 5, 3, 7, 3, 9)
                   2. 100 DPS, 50 sprint choice repeat
2x200 Free 1. breathe by 50 (3, 3,11, 3)
                   2. 50 DPS, 50 Build repeat
2x100 Free 1. breathe by 25 (9, 7, 5, 3)
                    2. 200 DPS, 50 sprint choice repeat

8x75 odds: kick, evens: choice swim (25 med, 25 fast, 25 med)
8x25 odds: No Breathing swim or kick, evens: recovery

200 w/down

                  

3150 yards

Diane's workout (1/23)

Warm Up:
200 swim, 200 pull, 200 kick, 200 swim

Set:
3 x 150 (50 drill, 150 swim choice)
100, 200, 300, 400 pull
300, 200, 100 Swim

Cool down:
300 (50 choice, 150 free repeat)

3000 yds

200 warm-up

4x   300
       200
       100
       2x50

1 round: 300 Pull, 200 IM, 100 kick, 2x50 Frree
2 round: 300 IM, 200 kick, 100 Free, 2x50 pull
3 round: 300 kick, 200 Free, 100 pull, 2x50 IM
4 round: 300 Free, 200 pull, 100 IM, 2x50 kick

3200 Yards

Diane's Workout
Warm-Up

• 400 swim, 200 kick, 200 swim
  4 x 25
  • #1 – 25 easy
  • #2 – 25 fast
  • #3 – 25 easy
  • #4 – 25 fast

Main Set

• 7 x 200 :15
  • #1 – Swim 50 fast, 150 easy 
  • #2 – Swim 100 fast, 100 easy
  • #3 – Swim 150 fast, 50 easy
  • #4 – Swim 200 fast
  • #5 – Swim 150 fast, 50 easy
  • #6 – Swim 100 fast, 100 easy
  • #7 – Swim 50 fast, 150 easy

Take 1 full minute of rest and go right into 100s.

• 7 x 100 :15
  • #1 – Swim 25 fast, 75 easy
  • #2 – Swim 50 fast, 50 easy
  • #3 – Swim 75 fast, 25 easy
  • #4 – Swim 100 fast
  • #5 – Swim 75 fast, 25 easy
  • #6 – Swim 50 fast, 50 easy
  • #7 – Swim 25 fast, 75 easy

Cool Down

• Swim 200 very easy

3200 Yards

4050 yds

Jacqueline's workout

600 standard warm-up

3x150 (100 free, 50 kick)
3x150 (100 free, 50 non-free)
3x150 (100 IM, 50 Free)

4x75 non-free
200 pull
4x100 kick
200 pull
4x150 pull
200 pull

200 w/up

3000 yds

Steiner Masters

500 w/up
4x75 Free (left arm, right arm, swim)
4x150 (50 back, 100 free)

3x200 Free, 200 pull
3x150 free, 200 pull
3x100 free, 200 pull

200 warmdown

4600 yds

standard 600 w/up

6x150 odds: choice 50 kick, 50 drill, 50 swim
           evens: free DPS, work turns

Main set:
300 pull or swim
2x50 fast, 5 sec. between
300 pull or swim
2x100 (50 fast, 50 recovery)
300 pull or swim
2x150 (50 fast, 50 medium, 50 fast)
300 pull or swim
2x200 1. Build to sprint 2. Fast
300 pull or swim

Warmdown:
4x150 swim or kick

3800 yds

Jacqueline's workout

600 w/up

8x75 swim

100 IM
100 Free

200 IM
200 Free

300 IM
300 Free

400 IM
400 Free

8x75 pull

200 warmdown

4700 yds

600 w/up
4x300 Free
  1. swim  2. 200 medium, 100 fast 3. 100 med, 100 fast, 100 med. 4. 100 fast, 200 med
5x200 Free
  1. swim 2. 50 fast, 150 med 3. 50 med, 50 fast, 100 med 4. 100 med, 50 fast, 50 med 5. 150 med, 50 fast
50 easy
6x100 odds: non-free or IM, evens: Free
50 easy
8x50 odds: fast on 40, evens: recovery on 50
4x150 pull
200 warm-down