3000 m

Steiner Masters 12-1pm Outdoor pool.

10 minute warm-up
3 x 300 (1. 50 kick, 50 drill) (2. 50 drill, 50 free). 3. (50 free, 50 choice)
Main set:
2 x 400 pull (50 build, 25 fast, 25 recovery)
      2x100 kick (8 fast kicks, 8 slow kicks)
      3x100 IM (1 and 3, fast fly and breast) (2: fast back and free)

6x50 swim

3400 meters

10 minute warmup
3x300 1. 100 kick, 100 IM drill, 100 kick  
           2. 100 stroke, 100 free, 100 stroke  
           3. 100 free, 100 choice, 100 free

4x100 Free Pace
400 (50 IMO, 50 Free)
3x100 Free Pace
300 (100 stroke, 100 free, 100 stroke)
2x100 Free Pace
200 IM
1x100 Free Pace
1x100 IM
100 warmdown

3100 meters

3x200 1 and 3: Free, 2 was choice

4x150 choice (50 swim, 50 kick, 50 swim)

100 Free build by 25

150 choice

200 Free build by 50

150 choice

300 free build by 100

150 choice

200 free build by 50

150 choice

100 free build by 25

8x50 odds: ascend, evens: swim choice

3500 meters

10 minute warm-up
4x150 (50 free, 50 non-free, 50 free)
8x100 IM
   odds: Fly kick underwater, back swim, breast kick underwater, free swim
   evens: Fly swim, back kick underwater, breast swim, free kick underwater
4x150 (50 free, 50 faster, 50 free)
8x100 Free odds: pace +10 evens: pace -5
200 warmdown

3000 meters

August 10 Noon and Evening workout (Erin) 3000 m

10 minute warm-up

6x150 odds: Free, evens: IM drill, drop a stroke

300 pull or swim Free

6x50 odds: sprint evens: recovery Choice

3x100 IM or choice Descend 1-3

200 pull or swim Free

4x50 odds: sprint evens: recovery Choice

2x100 IM or choice Descend 1-3

100 warmdown

4100 meters

August 6, 2016 Erin 4100 meters

20 minute warmup

10 minute kick Red light, green light

100 easy

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)

30 sec. rest

1x100 fast

4x150 (50 free, 50 choice, 50 free)

2700 meters

6:30 pm workout 8/3/2016 Erin (2700 m)

10 minute warmup

4x150 (50 med Free, 50 choice, 50 med free)

2x 200 Free Build

200 (50 choice fast, 50 free, repeat)

3x100 1. medium, 2. 100 % sprint 3. medium

6x50 odds: Long streamlines evens: NB to middle

4500 meters

Saturday, 7/30/2016 Erin 4500 meters

5x200 warmup. Odds: free. Evens: choice

50, 100, 250, 200, 200, 150, 100, 50 alternating choice hard and free medium

700 swim or pull (pattern: 50 med, 50 fast, 50 med, 10p fast, 50 med, 150 fast, 50 med, 200 fast)

6x50 choice

500 (50 med, 50 build, repeat)

6x50 choice

300 ascend

6x50 choice

Warmdown

Updated Schedule

3000 yds

400 warmup

4x125 (100 medium free work turns, 25 fast choice)

4x   200 Free
       200 (25 stroke of round, 25 IM order)
          Ex. Round 1: 25 Fly, 25 fly, 25 fly, 25 back, 25 fly, 25 breast, 25 fly, 25 Free
                Round 2: 25 Back, 25 fly, 25 back, 25 back, 25 back, 25 breast, 25 back, 25 Free
       4x50 kick of the stroke
      

 Round 1: Fly
 Round 2: Back
 Round 3: Breast
 Round 4: Free

2700 yds

400 w/up
4x150  (100 Free build, 50 non-free faster)
5x100 (2 on 2:00, 1on 1:15, 2 on 2:00)
4x100 (2 on 2:00, 1 on 1:15, 1 on 2:00)
3x100 (1 on 2:00, 1 on 1:15, 1on 2:00)
2x100 (1 on 2:00, 1 on 1:15)
1x100 on 1:15
200 w/down

4850 yds

5x200 SKIPS (swim, kick, IM drill, pull, swim) warmup 
4x150 (odds: 50 choice, 50 kick, 50 choice) (evens: 50 free, 50 drill, 50 free)

2x400 Free (25 med, 25 fast, 50 med, 50 fast, 75 med, 75 fast, 100 med) 
2x50 non-free swim 

2x300 free (25 med, 25 fast, 50 med, 50 fast, 75 med, 75 fast)
2x75 (50 non-free, 25 free) 

2x200 (50 med, 50 fast, repeat) 
2x100 IM or choice 

2x100 (75 choice, 25 free sprint) 
2x150 choice swim 2x50 (25 med, 25 fast) 

2x50 (25 med, 25 fast)
2x200 IM or choice 

200 warmdown

3100 yds

Wednesday, March 1 from 6:30-7:30 pm at Salt Lake Sports Complex

500 warm-up

300 Descend by 100 free
6x25 choice: odds: 90% effort, evens: recovery

2x300 (1. Descend by 100, 2. Ascend: get slower each 100)
6x25 choice: odds: 95% effort, evens: recovery

4x150 (middle 50 medium fast choice)
6x25 choice: odds: 100% effort from a dive, evens: recovery

300 Descend by 100
6x25 choice: odds: 90% effort, evens: recovery

200 warmdown

Coaching Again

I am coaching again at Salt Lake Sports Complex. I work mainly as a sub, but thought I would start posting my workouts on this blog again. Hope you all are still swimming!

Erin