4450 yds

600 standard warm-up

1650 broken (4x100 pace, 2x200 with the second faster than the first, 400 descend by 100 pull, 4x100 pace, 50 ez)

1000 broken  (4x250 Free. (100 medium, 50 sprint, 100 medium)

2x500 pull (75 med, 25 fast)

200 w/down

Summer Swim Challenge

Just a reminder, the summer swim challenge is still going. We would love a few more people to join. It is free! Just keep track of how much you are swimming and record it in the following spreadsheet.

We are using Google Docs to track yardage. Just add your name and then add your yardage daily or weekly to the following document. https://docs.google.com/spreadsheets/d/1MB61j-GrAhYAFK1n8trGvfbwnXu1LClRc0oyMG8JpP8/edit#gid=1758276871

Just come and challenge yourself to swim more this summer than you have done before. We will also have a 100 mile Herriman Master’s t-shirt available for purchase( If you are interested in a T-shirt, email me back).

The Swimming Summer Challenge will run from June 1-September 13. On September 13, we will have a BBQ to celebrate our swimming successes and prizes will be given. So, come join us for this free Swimming Challenge.

Coach Becky and Erin

3000 meters

Steiner Masters Workout (Long Course)

400 warm-up
6x50 (odds: kick, drill)  evens: (drill, swim)

400, 300, 200, 100 Descend  Base: 1:50
300, 200, 100 Descend   Base: 140
200, 100 Descend Base: 1:30
100 all out sprint on 1:20

300 warmdown

Yep, not in shape for this :)

3000 meters

Steiner Workout today 12-1 pm

400 warm-up
6x100 odds: 50 kick, 50 drill   evens: 50 drill, 50 swim
6x50 (25 sprint, 25 ez) (25 ez, 25 sprint)

400 sprint (this killed me)
3x200 pace speed
4x100 sprint

300 warm-down

3300 yds

600 standard warm-up

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

3x   400
       4x50 Free on 45
        100 Ascend (start fast and get slower)

1rst round and 3rd round: 400 Free pull
2nd round: 400 IM

200 warmdown

2800 yds

Heidi's Workout

600 standard warmup

4x100 kick. One of each stroke
50 egg beater with hands out
4x100 (25 swim, 25 drill, 25 swim, 25 kick)
50 egg beater with hands out
2x400 pull
1x100 ALL OUT SPRINT

400 warmdown