Saturday, September 27, 2014

End of Summer Potluck

Our End of Summer Potluck will be held on Saturday, Sept. 27 at 5 pm at Erin's house (email me for address).  Families and children are invited. There will be prizes and awards for all swimmers (ie swim caps and other prizes). Everyone is invited whether you come to every Masters practice or we haven't seen you in a couple of years. Please bring something to share. I will provide a main course (let me know of any food allergies).


3600 yds

Saturday morning and I was actually on time (early even). That rarely happens :)

5x200 SKIPS (swim, kick, IM, pull, swim)

4x100 Free descend
200 kick (fast in area from flags to wall)

2x200 (100 medium, 50 fast, 50 medium)
200 kick (fast in middle area only)

4x100 IM or stroke or choice
200 kick dolphin

2x200 IM (fly, free, back, free, breast, free, free, free)
200 kick (5 kicks fast, 5 kicks slow)

200 warm-down

Wednesday, September 17, 2014

End of Summer Challenge Results

Congrats to everyone that participated in the Summer Swim Challenge. Several people were able to swim over 100 miles. Thank you to everyone that participated! (Let me know if I missed anyone)

100+ miles:

Becky D.

Shar G.

Erin J.

Shannon T.

Tom R.


50-90 miles:





Saturday, September 13, 2014

3600 yds

600 standard warm-up

3x   300
                       1. 300 Free                    2. Choice                           3. Kick
                           200 kick                         IM                                    Choice
                          3x100 choice                     pull                                   IM
                           4x50    IM                       Free                                   pull

Thursday, September 11, 2014

2700 meters

Steiner Masters (a ton of kicking. Shudder)

400 warm-up

4x100 Free Descend
200 kick

4x100 back Descend
200 kick

3x100 Breast Descend
200 kick

2x100 Fly Descend or don't die, whichever came first.
200 kick

200 warm-down

Tuesday, September 9, 2014

2800 meters

Steiner Masters

400 warm-up


1-3 Swim Descend
4-6 Roll 10 sec. break through (50 Free, 10 sec. break, 150 Free) etc.
7-9 IM or choice

8x25 under/over

200 warm-down

Wednesday, September 3, 2014

3500 yds


600 standard

500 Free swim
400 kick with fins
300 pull
200 IM
100 dolphin kick
200 choice drill
300 pull backstroke
400 kick with fins
500 swim Free

Tuesday, September 2, 2014

5100 yds

From Becky:

warm up 600 choice/200 kick
300 free every 3rd length free drill (touch or eleven, fist, fingertip drag, elbow)
300 free every 3rd length IM drill (single arm fly, 2 stroke back, 2 kicks 1 pull breast, kick and roll free)

1:5:5:1 pull ladder ( 1 length, 2 lengths,3 lengths, 4 lengths, 5 lengths, 5 lengths, 4 lengths, 3 lengths, 2 lengths, 1 length)

3X 300  200 free/100 build

1:5:5:1 kick with board , alternate flutter and dolphin-use fins!

3X300 (200 free (build within each 100)/25 free/25 choice/25 free/25 choice)

4X50 descend (first 50 fast, add 5 second each round)

100 cooldown

Monday, September 1, 2014

3000 meters

Masters at Steiner workout

400 warm-up

6x150 (odds: 25 kick, 25 drill in IM0) evens: Free build

20x100 pace

200 warm-down