3500 meters

Steiner Masters workout (This was a great way to feel exhausted in an hour). Steiner's long course pool is still open for the season. It is worth the drive :)

WU 400
4 X 150 (K 50 + S 100 Build) FR

S 400 FR Base
Recover 100
S 400 FR Broken @ 100 :05 Base
Recover 100
S 400 FR Broken @ 100 :10 Base
Recover 100
S 400 FR Broken @ 100 :15 Base
Recover 100
S 400 FR Broken @ 100 :20 Base
Recover 100

3200 yds

Rachael's Workout: Welcome to Masters coaching!

3x3x100 (100 swim, 100 kick, 100 drill)

8x50 on the following intervals :55, 50, 45, 40, 40, 45, 50, 55

100 back

3x200 Descend by 50's 30 sec. rest between each one

100 breast

400 IM

4x100 (50 kick, 50 swim)

300 pull

3000 yds

Workout was only 7-8 a.m. this morning due to a swim meet

600 standard warm-up

500 pull or swim (100 DPS, 50 faster, repeat, 50 DPS)
2x200 1. IM 2. choice

400 pull (50 DPS, 50 faster)
2x150 1. IM drop a stroke    2. choice

300 pull (75 DPS, 25 sprint)
2x100 1. IM  2. choice

200 pull (25 DPS, 25 sprint)
2x50 1. choice 2. choice

100 ez

Deer Creek

Good luck Deer Creek Swimmers!

Mary  5k
Kris 5k
Whitney 10k

Sorry if I missed anyone else!

3000 yds

I was subbing.

600 standard warm-up

4x100 (50 underwater, 25 worst stroke, 25 best stroke)

2x    200 pull or swim
        175 IMO  (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free, 25 free)
        150  Dive in deep end (3xdives)
        125  IM double a stroke of your choosing
        100  Free sprint within flags
        75 kick with fins
        50 overkick with fins
        25 recovery

200 warm-down