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