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