tag:blogger.com,1999:blog-12262573278756316312024-03-05T09:21:30.617-08:00Herriman Masters Swim TeamUnknownnoreply@blogger.comBlogger354125tag:blogger.com,1999:blog-1226257327875631631.post-61806106812270642482016-10-11T15:46:00.002-07:002016-10-11T15:46:22.487-07:003000 mSteiner Masters 12-1pm Outdoor pool.<br />
<br />
10 minute warm-up<br />
3 x 300 (1. 50 kick, 50 drill) (2. 50 drill, 50 free). 3. (50 free, 50 choice)<br />
Main set:<br />
2 x 400 pull (50 build, 25 fast, 25 recovery)<br />
2x100 kick (8 fast kicks, 8 slow kicks)<br />
3x100 IM (1 and 3, fast fly and breast) (2: fast back and free)<br />
<br />
6x50 swimUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-17905821087421242242016-09-09T20:08:00.003-07:002016-09-09T20:08:43.769-07:003400 meters10 minute warmup<br />
3x300 1. 100 kick, 100 IM drill, 100 kick <br />
2. 100 stroke, 100 free, 100 stroke <br />
3. 100 free, 100 choice, 100 free<br />
<br />
4x100 Free Pace<br />
400 (50 IMO, 50 Free)<br />
3x100 Free Pace<br />
300 (100 stroke, 100 free, 100 stroke)<br />
2x100 Free Pace<br />
200 IM<br />
1x100 Free Pace<br />
1x100 IM<br />
100 warmdownUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-6386197781246273232016-08-24T16:31:00.001-07:002016-08-24T16:31:11.740-07:003100 meters<div class="" data-block="true" data-editor="130fk" data-offset-key="bgnpr-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="bgnpr-0-0" style="direction: ltr; position: relative;">
3x200 1 and 3: Free, 2 was choice</div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="edfd4-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="edfd4-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="edfd4-0-0">4x150 choice (50 swim, 50 kick, 50 swim)</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="a7bma-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="a7bma-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="a7bma-0-0">100 Free build by 25</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="7pfe4-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="7pfe4-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="7pfe4-0-0">150 choice</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="5uuu6-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="5uuu6-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="5uuu6-0-0">200 Free build by 50</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="7qth1-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="7qth1-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="7qth1-0-0">150 choice</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="2b60-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="2b60-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="2b60-0-0">300 free build by 100</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="ci52m-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="ci52m-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="ci52m-0-0">150 choice</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="c2np0-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="c2np0-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="c2np0-0-0">200 free build by 50</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="5nv2f-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="5nv2f-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="5nv2f-0-0">150 choice</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="753kl-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="753kl-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="753kl-0-0">100 free build by 25</span></div>
</div>
<div class="" data-block="true" data-editor="130fk" data-offset-key="314kj-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="314kj-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="314kj-0-0">8x50 odds: ascend, evens: swim choice</span></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-40195250893070827812016-08-16T14:14:00.003-07:002016-08-16T14:14:59.262-07:003500 meters10 minute warm-up<br />
4x150 (50 free, 50 non-free, 50 free)<br />
8x100 IM<br />
odds: Fly kick underwater, back swim, breast kick underwater, free swim<br />
evens: Fly swim, back kick underwater, breast swim, free kick underwater<br />
4x150 (50 free, 50 faster, 50 free)<br />
8x100 Free odds: pace +10 evens: pace -5<br />
200 warmdownUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-17228394900964757092016-08-10T23:26:00.000-07:002016-08-12T23:27:03.255-07:003000 meters<div class="" data-block="true" data-editor="5cel7" data-offset-key="d5ffv-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="d5ffv-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="d5ffv-0-0">August 10 Noon and Evening workout (Erin) 3000 m</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="85kfm-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="85kfm-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="85kfm-0-0">10 minute warm-up</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="7n9o6-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="7n9o6-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="7n9o6-0-0"><br /></span></div>
<div class="_1mf _1mj" data-offset-key="7n9o6-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="7n9o6-0-0">6x150 odds: Free, evens: IM drill, drop a stroke</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="dkvj1-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="dkvj1-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="dkvj1-0-0">300 pull or swim Free</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="23uv7-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="23uv7-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="23uv7-0-0">6x50 odds: sprint evens: recovery Choice</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="5hdvh-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="5hdvh-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="5hdvh-0-0">3x100 IM or choice Descend 1-3</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="5suga-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="5suga-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="5suga-0-0">200 pull or swim Free</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="cvntd-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="cvntd-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="cvntd-0-0">4x50 odds: sprint evens: recovery Choice</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="83hpj-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="83hpj-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="83hpj-0-0">2x100 IM or choice Descend 1-3</span></div>
</div>
<div class="" data-block="true" data-editor="5cel7" data-offset-key="4s4ul-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="4s4ul-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="4s4ul-0-0">100 warmdown</span></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-35289128959825292352016-08-06T23:27:00.000-07:002016-08-12T23:30:18.438-07:004100 meters<div class="" data-block="true" data-editor="4q9k0" data-offset-key="bas03-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="bas03-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="bas03-0-0">August 6, 2016 Erin 4100 meters</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="8geh9-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="8geh9-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="8geh9-0-0">20 minute warmup</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="1b6t9-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="1b6t9-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="1b6t9-0-0">10 minute kick Red light, green light</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="220ln-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="220ln-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="220ln-0-0">100 easy</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="32hpv-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="32hpv-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="32hpv-0-0">5x100 (2 medium, 1 fast, 2 medium)</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="ak7vs-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="ak7vs-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="ak7vs-0-0">4x100 (2 medium, 1 fast, 1 medium)</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="aflu1-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="aflu1-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="aflu1-0-0">3x100 (1 medium, 1 fast, 1 medium)</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="95vib-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="95vib-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="95vib-0-0">2x100 (1 medium, 1 fast)</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="amhbt-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="amhbt-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="amhbt-0-0">30 sec. rest</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="bd7i1-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="bd7i1-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="bd7i1-0-0">1x100 fast</span></div>
</div>
<div class="" data-block="true" data-editor="4q9k0" data-offset-key="2sokn-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="2sokn-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="2sokn-0-0">4x150 (50 free, 50 choice, 50 free)</span></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-69382531059910734442016-08-03T21:46:00.001-07:002016-08-03T21:46:23.305-07:002700 meters<div class="" data-block="true" data-editor="ep5bo" data-offset-key="e84sk-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="e84sk-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="e84sk-0-0">6:30 pm workout 8/3/2016 Erin (2700 m)</span></div>
</div>
<div class="" data-block="true" data-editor="ep5bo" data-offset-key="42mtl-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="42mtl-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="42mtl-0-0">10 minute warmup</span></div>
</div>
<div class="" data-block="true" data-editor="ep5bo" data-offset-key="elgq2-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="elgq2-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="elgq2-0-0">4x150 (50 med Free, 50 choice, 50 med free)</span></div>
</div>
<div class="" data-block="true" data-editor="ep5bo" data-offset-key="fi8h5-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="fi8h5-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="fi8h5-0-0">2x 200 Free Build</span></div>
</div>
<div class="" data-block="true" data-editor="ep5bo" data-offset-key="ek188-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="ek188-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="ek188-0-0"> 200 (50 choice fast, 50 free, repeat)</span></div>
</div>
<div class="" data-block="true" data-editor="ep5bo" data-offset-key="csko0-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="csko0-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="csko0-0-0"> 3x100 1. medium, 2. 100 % sprint 3. medium</span></div>
</div>
<div class="" data-block="true" data-editor="ep5bo" data-offset-key="c8tuf-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="c8tuf-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="c8tuf-0-0">6x50 odds: Long streamlines evens: NB to middle</span></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-88655587151194442232016-07-30T21:47:00.000-07:002016-08-03T21:47:51.210-07:004500 meters<div class="" data-block="true" data-editor="8p134" data-offset-key="6l75k-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="6l75k-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="6l75k-0-0">Saturday, 7/30/2016 Erin 4500 meters</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="6a0oi-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="6a0oi-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="6a0oi-0-0">5x200 warmup. Odds: free. Evens: choice</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="9jpbe-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="9jpbe-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="9jpbe-0-0">50, 100, 250, 200, 200, 150, 100, 50 alternating choice hard and free medium</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="dkgii-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="dkgii-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="dkgii-0-0">700 swim or pull (pattern: 50 med, 50 fast, 50 med, 10p fast, 50 med, 150 fast, 50 med, 200 fast)</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="bgn53-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="bgn53-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="bgn53-0-0">6x50 choice</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="87ra2-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="87ra2-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="87ra2-0-0">500 (50 med, 50 build, repeat)</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="6q5tu-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="6q5tu-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="6q5tu-0-0">6x50 choice</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="8mp8s-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="8mp8s-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="8mp8s-0-0">300 ascend</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="8s0f4-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="8s0f4-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="8s0f4-0-0">6x50 choice</span></div>
</div>
<div class="" data-block="true" data-editor="8p134" data-offset-key="6mpso-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="6mpso-0-0" style="direction: ltr; position: relative;">
<span data-offset-key="6mpso-0-0">Warmdown</span></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-48159339494212125362016-04-26T19:38:00.002-07:002016-04-26T19:38:31.882-07:00Updated Schedule<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipUF4R4sVfwZ8rhTcRMlIf5ffjf7NOiVVEhJEgkgz93Xp1HwM8i8jsphJdg-c5utNyhRCS6fgQxMVePiYmj8jsXl403tv127p4MLrwdnEc7FKvfAF4HwU54kEZkHycLzrbkZjZe982B2hF/s1600/Herriman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipUF4R4sVfwZ8rhTcRMlIf5ffjf7NOiVVEhJEgkgz93Xp1HwM8i8jsphJdg-c5utNyhRCS6fgQxMVePiYmj8jsXl403tv127p4MLrwdnEc7FKvfAF4HwU54kEZkHycLzrbkZjZe982B2hF/s320/Herriman.jpg" width="247" /></a></div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-64242692162551186522016-04-06T19:54:00.002-07:002016-04-06T19:54:05.488-07:003000 yds<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">400 warmup</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><br />4x125 (100 medium free work turns, 25 fast choice)<br />
<br style="background-color: white;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">4x 200 Free</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> 200 (25 stroke of round, 25 IM order)</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> Ex. Round 1: 25 Fly, 25 fly, 25 fly, 25 back, 25 fly, 25 breast, 25 fly, 25 Free</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> Round 2: 25 Back, 25 fly, 25 back, 25 back, 25 back, 25 breast, 25 back, 25 Free</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> 4x50 kick of the stroke</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> </span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> Round 1: Fly</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> Round 2: Back</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> Round 3: Breast</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"> Round 4: Free</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-61990116210099746932016-03-16T16:10:00.000-07:002016-04-06T16:11:07.580-07:002700 yds<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">400 w/up</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">4x150 (100 Free build, 50 non-free faster)</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">5x100 (2 on 2:00, 1on 1:15, 2 on 2:00)</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">4x100 (2 on 2:00, 1 on 1:15, 1 on 2:00)</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">3x100 (1 on 2:00, 1 on 1:15, 1on 2:00)</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">2x100 (1 on 2:00, 1 on 1:15)</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">1x100 on 1:15</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">200 w/down</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-81798452247989318552016-03-05T09:19:00.000-08:002016-03-09T09:19:16.873-08:004850 yds<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">5x200 SKIPS (swi</span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">m, kick, IM drill, pull, swim) warmup </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">4x150 (odds: 50 choice, 50 kick, 50 choice) (evens: 50 free, 50 drill, 50 free)</span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x400 Free (25 med, 25 fast, 50 med, 50 fast, 75 med, 75 fast, 100 med) </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x50 non-free swim </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x300 free (25 med, 25 fast, 50 med, 50 fast, 75 med, 75 fast)</span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x75 (50 non-free, 25 free) </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x200 (50 med, 50 fast, repeat) </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x100 IM or choice </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x100 (75 choice, 25 free sprint) </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x150 choice swim 2x50 (25 med, 25 fast) </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x50 (25 med, 25 fast)</span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">2x200 IM or choice </span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16.08px;">200 warmdown</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-18461870351916894822016-03-04T19:31:00.003-08:002016-03-04T19:31:48.708-08:003100 ydsWednesday, March 1 from 6:30-7:30 pm at Salt Lake Sports Complex<br />
<br />
500 warm-up<br />
<br />
300 Descend by 100 free<br />
6x25 choice: odds: 90% effort, evens: recovery<br />
<br />
2x300 (1. Descend by 100, 2. Ascend: get slower each 100)<br />
6x25 choice: odds: 95% effort, evens: recovery<br />
<br />
4x150 (middle 50 medium fast choice)<br />
6x25 choice: odds: 100% effort from a dive, evens: recovery<br />
<br />
300 Descend by 100<br />
6x25 choice: odds: 90% effort, evens: recovery<br />
<br />
200 warmdownUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-18149062917502310142016-03-04T19:28:00.001-08:002016-03-04T19:28:23.082-08:00Coaching AgainI 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!<br />
<br />
ErinUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-63426594220705463282015-04-06T15:17:00.002-07:002015-04-06T15:17:44.483-07:00ResignationSaturday, April 11 will be my last day coaching at JL Sorenson. After practice (6:30-8 a.m.) there will be a small party. I will bring something unhealthy, like doughnuts. Everyone is invited to come.<br />
<br />
I will still be updating this blog with workouts. <br />
<br />
I will very much miss seeing all of you at the gym. I have loved coaching for the last four years. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-39098754863253621332015-03-16T22:17:00.000-07:002015-03-20T22:17:28.092-07:003400 ydsMonday Night Erin Coaching<br />
<br />
Standard 600 yards<br />
<br />
4x150 odds: Free evens: choice<br />
<br />
800 swim NO GEAR!!! (150 swim, 50 count strokes). Keep it long and stretched out<br />
<br />
4x100 kick with fins<br />
<br />
600 swim NO GEAR (same pattern)<br />
<br />
4x100 kick with fins<br />
<br />
200 warmdownUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-22438346445146735992015-03-14T22:20:00.000-07:002015-03-20T22:21:22.595-07:004100 yds IMErin's workout<br />
<br />
600 standard warm-up<br />
<br />
2x150 (50 free, 50 choice, 50 free) (50 choice, 50 free, 50 choice)<br />
<br />
<br />
1x200 Free<br />
2x175 IM (25 fly, 50 back, 75 breast, 25 free)<br />
3x150 Free<br />
4x125 double a stroke IM<br />
5x100 pull Free<br />
6x75 Rolling IM<br />
7x50 Free odds: fast on 45, evens: recovery on 1:00<br />
8x25 Ascend fast to slow<br />
<br />
200 warmdown<br />
<br />
<br />
<br />
<br />
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-34749966809636881402015-03-02T12:16:00.000-08:002015-03-05T12:17:05.352-08:002800 yds600 standard warm-up<br />
<br />
8x100 odds: 25 underwater, 75 rolling IM<br />
evens: 25 underwater, 75 free<br />
<br />
3x300 odds: Free pull work turns<br />
evens: choice (kick)<br />
<br />
400 swim <br />
<br />
200 w/downUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-18485918898679489852015-02-16T21:32:00.002-08:002015-02-16T21:32:37.808-08:003300 yds600 standard warmup<br />
<br />
12x50 Free (2 medium DPS, 1 fast)<br />
<br />
400 pull<br />
4x125 (50 free, work the 50 backstroke, 25 free)<br />
300 pull<br />
3x100 pace<br />
200 pull<br />
200 IM or choice<br />
<br />
200 warmdown<br />
<br />
Lots of technique discussion tonight. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-57433816059751565592015-02-09T00:22:00.000-08:002015-02-11T00:22:59.263-08:003900 ydsI subbed tonight<br />
<br />
200 swim, 200 kick, 200 pull<br />
<br />
2x 300 Round 1: Pull Round 2: 100 free, 100 choice, 100 free<br />
2x150 100 free, 50 worst stroke IM, but drop a stroke<br />
3x100 Free pace Kick (10 fast kicks, 10 slow kicks)<br />
6x50 Choice D 1-3,4-6 Free D 1-3, 4-6<br />
<br />
25 underwater, 50 swim, 75 (25 underwater, 50 swim), 100 swim, 125 (100 swim, 25 under), 150 swim, 175 (125 swim, 25 under, 25 swim), 200 swim Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-32537937464801934282015-02-07T00:23:00.000-08:002015-02-11T00:25:15.658-08:004000 yds600 standard warm-up<br />
<br />
4x250 odds: 100 free, 50 IMO, 100 IM or choice<br />
evens: 100 free, 50 IMO, 100 Free<br />
<br />
4x25 Fly<br />
4x200 Free (count strokes for a 50, -1, -1, -1)<br />
4x25 Back<br />
4x150 (100 free medium, 50 faster)<br />
4x25 Breast<br />
4x100 Pace<br />
4x25 Free<br />
4x50 Descend<br />
<br />
200 warmdownUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-58494318350560264962015-01-19T21:44:00.001-08:002015-01-19T21:44:16.144-08:003100 ydsCoach Rachael<br />
<br />
400 standard<br />
400 pull<br />
16x25 IMO<br />
4x125 (25 sprint, 100 medium)<br />
4x75 pull<br />
8x25 from a dive<br />
2x150 (breathe 3, 5, 7)<br />
2x200 Free<br />
200 w/downUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-33563679258000204442014-12-15T23:42:00.000-08:002014-12-15T23:42:38.347-08:004000 yds600 standard warm-up<br />
<br />
3x300 1 & 3 ( 100 free, 100 IM or stroke, 100 Free)<br />
2 & 4 Free (75 ez, 25 no breath) Hypoxic set :)<br />
<br />
6x100 Free (2 med, 1 fast, 2 med)<br />
4x100 (2 med, 1 fast, 1 med)<br />
3x100 (1 med, 1 fast, 1 med)<br />
2x100 (1 med, 1 fast)<br />
30 sec. break<br />
1x100 from a dive fast<br />
<br />
200 warm-downUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-12581378257791649782014-12-15T23:39:00.000-08:002014-12-15T23:39:39.952-08:003600 ydsSubbing on Monday<br />
<br />
600 standard warm-up<br />
<br />
3x4x50 1. paddle drill 2. normal but work on head position 3. super catch up 4. normal but work on rotation<br />
<br />
300 pull breathing by 50 3, 5, 7, 3, 9, 3<br />
4x150 (100 free, 50 choice faster with a good turn)<br />
<br />
300 pull breathing by 50 3, 5, 3, 7, 3, 5<br />
4x100 odds: IM evens: free<br />
<br />
300 pull breathing by 50 9, 3, 3, 3, 3, 9<br />
4x50 (25 choice, 25 free)<br />
<br />
300 warm-downUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1226257327875631631.post-19003557100646788962014-11-29T23:45:00.000-08:002014-12-15T23:47:29.093-08:00Post Thanksgiving WorkoutI am posting this several weeks after the fact and can't quite remember the whole thing. The main hard set was the following<br />
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Turducken is a Turkey stuffed with a duck stuffed with a chicken. So, the main set was a Turducken<br />
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<strong><span style="font-family: Arial;">4 x 350 @ :30-:40 rest interval</span></strong><br />
<strong><span style="font-family: Arial;"></span></strong><br />
<strong><span style="font-family: Arial;"> 1. 100 Free, 50 breast, 50 back, 50 breast, 100 free</span></strong><br />
<strong><span style="font-family: Arial;"> 2. 100 breast, 50 back, 50 fly, 50 back, 100 breast</span></strong><br />
<strong><span style="font-family: Arial;"> 3. 100 back, 50 fly drill, 50 free, 50 fly drill, 100 back</span></strong><br />
<strong><span style="font-family: Arial;"> 4. 100 fly drill, 50 breast, 50 back, 50 breast, 100 fly drill </span></strong><br />
<strong><br /></strong><br />Unknownnoreply@blogger.com0