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