2500 yds

Anthony's Workout

300 warm-up
400 kick
8x100 (odds: IM drill, evens: IM swim)
15x50 Free
  4 on 1:00
  3 on 55
  2 on 50
  1 on 45
200 w/down

2300 yds

325 warmup

9x125
    3x 100 medium Free, 5 sec. rest, 25 hard fly
    3x 100 medium Free, 5 sec. rest, 25 hard back
    3x 100 medium Free, 5 sec. rest, 25 hard Breast

10x50 (25 underwater no breathing, 25 breath as much as you want)
11x75 3 on 1:10, 3 on 1:00, 3 on 1:10, 2 ez

12 Days of Christmas (2500 yds)

1x300 Free w/up

2x200 1. Free 2. Choice

3x100 kick build

4x75 rolling IM on 1:30

5x25 dive walk-around

6x100 pull Descend by 2

7x push-ups

8x 50 (odds: best stroke, evens: worst stroke)

Ran out of time to finish the rest. So, the workout was really the 8 Days of Christmas.

2700 yds

10 minute warm-up

6x75 (25 Free, 25 stroke drill, 25 free)
10 minute kick straight. Red light, green light.   (The fast lane did about 400-500)
300 Free
10x75
   1. medium
   2. all out sprint
        By set, odds: Free, evens: choice

300 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

Thanksgiving workout 2500 yds

Heidi's Thanksgiving Workout (everything was 24 laps)

600 w/up (200 swim, 200 kick, 200 pull)
24x25 IMO
12x50 (4 stroke, 4 descend Free, 4 breathe 3, 5, 7, 9)
8x75 2 of each stroke
150 w/down

2100 yds

300 w/up
2x200 (50 dolphin rotate kick, 50 Free, 50 non-free, 50 Free)
3x25 underwater swim
vertical kicking set
    3x 30 seconds kick, 15 seconds rest.   1. hands out  2. arms crossed  3. hands on head  4. streamline
75 easy swim
400 free, get time
2x200 Free (faster than previous 400)
4x100 (faster than previous 200's)

2500 yds

Heidi's Workout

500 w/up
8x50 Free 10 sec. rest  2x no breathing, 4 x count strokes, 2 x no breathing
4x200 pull Free
8x50 Free 2x fist, 2 x head up, 2x catch-up drill, 2 x 6 kick swim
2x200 Free swim

2200 yds

Heidi's workout

500 warm-up
5x100 Free on 1:30
4x100 Free (25 kick on right, 25 kick on left, 25 right arm, 25 left arm)
4x100 IM kick
4x50 choice kick
100 w/down

2200 yards

400 Swim
300 Pull
200 Kick
100 Drill
6 x 100 (:15 rest
2/ 1:45 2/ 1:40 2/ 1:35
2/ 1:50 2/ 1:45 2/ 1:40
2/ 1:55 2/ 1:50 2/ 1:45
2/ 2:00 2/ 1:55 2/ 1:50
2/ 2:05 2/ 2:00 2/ 1:55
6 x 100 Pull (:15 rest 2/ easy 2/ med 2/ hard )

10 minutes practicing flip turns with and without paddles.

Bountiful Swim Meet

Two of our swimmers competed at the South Davis Swim Meet on Friday and Saturday. Congratulations Chalece and Erin!

Results can be found at: http://www.southdavismasters.com/

3050 yds

Heidi's workout

500 w/up
8x75 (Back, Breast, Free)

5x   150 pull on 2:15
       2x50 sprint on 40
       2x25 non-free recovery on 30

9x25

ez

3200 yds

Heidi's Workout

500 w/up
2x200 kick
5x200 pull Free
12x100 Free swim 4 on 1:30, 4 on 1:25, 4 on 1:20
100 easy

2850 yds

Anthony's Workout

500 w/up
300 Free
All pull and paddles
 25, 50, 75, 100, 125, 150, 175, 200,
200, 175, 150, 125, 100, 75, 50, 25

50 ez

2600 yds

400 w/up
5x100 Odds: Back or fly (25 right arm, 25 left arm, 25 kick, 25 swim)
            evens: Free DPS

4x50 build to sprint in each 50

10x100
  1. 100 Back
  2. 75 Back, 25 Free
  3. 50 Back, 50 Free
  4. 25 Back, 75 Free
  5. 100 Free
  6. 100 Free
  7. 75 Free, 25 Back
  8. 50 Free, 50 Back
  9. 25 Free, 75 Back

  10. 100 Back

200 stretched out swim

Swim up lazy river 3x

2100 yds

Heidi's Workout

400 w/up
5x25 odds: Fly evens: 1/2 Fly 1/2 Free
5x25
5x25 1/2 Back 1/2 Breast
5x25 1/2 Breast 1/2 Free
5x100 IM
4x100 kick. (100 dolphin kick, 100 back kick, etc)
3x100  Free (25 finger-tip drag, 25 right arm, 25 left arm, 25 breathe every 3)

1900 Yards

2X200 (:20 rest Free
4X100 Pull(:15 sec rest Distance Per Stroke
16X25 Kick w/fins(:10 rest after every 50 tricep dips.
2x200 (:20 rest By 50's 1st 50 Free & Easy 2nd 50 Choice & Fast
2nd 200 By 50's Free & Fast 2nd 50 Choice & Easy
5x50 FAST!!!!!! (:45 Sec rest
Easy 50
200 Timed TRI training AWSOME job Barbara took 35 Seconds off her time!!!!

Fire Fighters workout
16 minutes timed swim
16 minutes timed kick
16 minutes treading water
Collect Distance for each swimmer using lego's.

2400 yds

Heidi's Workout

 500 warm-up

4x   150 Free
       50 Back
       50 Breast
       50 Fly

2x250 pull Free

4x50 swim

1700 yds

5x100 w/up
  1. swim   2. kick   3. IM or choice  4. pull   5. swim

5x200
  1. swim
  2. 2x100, 5 seconds rest between
  3. 4x50, 5 seconds rest between
  4. 8x25, 5 seconds rest between
  1 minute rest
  5. All out sprint. WAY TO GO SWIMMERS

100 ez

Swim Up the Lazy River

2500 Yards

Warm Up
400 Your Choice
Main Set
5x100's Pull Build 1-3 Recover 4-5 Alternate Breathing.
200 Stroke (:20 rest
200 Sprint (:20 rest
200 Easy (:20 rest
200 IM (:20 rest
2x100 Stoke (:10 rest
2x100 Sprint (:10 rest
2x100 Easy (:10 rest
2x100 IM (:10 rest

PULL & FREE

WARM UP
25 Free / 25 Fly (:10 rest
50 Free / 50 Back (:20 rest
75 Free / 75 Breast (:30 rest
100 Free / 1 IM Fast
MAIN SET / Rest 15 - 20 b/w sets
3x50 Pull / Breathe 3/5
3x50 Free / Descend 1-3
3x75 Pull / Breathe every 3
3x75 Free / Descend 1-3
3x100 Pull / Strong / Breathe every stroke
3x100 Free / Fast
200 Fast Snake Or Tri Training
200 IM order Even's / Free recover Odd's

1600 Yards & Vertical Kicking Drills

Warm Up
200 Free
200 Kick
200 Pull
Main Set
16x50's (:10 rest Free/Stroke of choice
10-15 min Vertical Kicking
30 Sec Dolfin,Flutter,Breast(:15 rest
45 Sec Dolfin,Flutter,Breast(:20 rest
60 Sec Dolfin,Flutter,Breast(:30 rest
4 Teams of 4 IM Relay Race (That was Fun)!!!!!
200 Yards Snake Tri Training.

2600 yds

Warm Up
5x100, 50 Swim 50 Kick
300 Pull Breathe every 3/5 strokes
Main set 6x150 100 W/Bouy 50 fast WO/Bouy
6x50 Odds fast Evens recover. (:20 recovery Dive In)
4x100 Using 2 lane's Split the swimmers: swimming up Free, Swimming back Butterfly. Under the lane. Swim up Free, swim back Butterfly, Dive in repeat changing evens using IM order.
1x200 Race Pace: Swimmers line up fastest to slowest. Use all four lane lines to practice TRI training. Swimmers start every 10 seconds. I like to keep their times for them in a notebook.
Total=2600

2400 yds

15 minute w/up
8x25 swim
4x150 pull and paddles (100 stretched out, 50 fast)
6x50 choice (25 distance per stroke, 25 build)
4x100  base time 2:00 and get faster by 5 seconds each round
    50    base time 40 and get slower by 5 seconds each round

4x50 1. fast. 2. not as fast 3. slower 4. slowest one yet

2400 yds

Heidi's workout

500 w/up
8x75 IMO no free
50 Free, 100 IM, 150 Free, 200 IM      (free: base of 50, IM base of 1:00)
200 IM, 150 Free, 100 IM, 50 Free
10x25 no-free. 10 sec. rest
50 w.down

3000 yds

Heidi's Workout

700 w/up (500 Free, 200 kick)
25, 50, 75, 100, 125, 150, 175, 200,
200, 175, 150, 125, 100, 75, 50, 25   all Free and all were getting faster
6x50 Flipturn in the middle of the pool as well
200 w/down

2200 yds

400 w/up

4x50 Free (sprint 12.5 yds, rest ez)
4x50 Free (12.5 ez, 12.5 sprint, 25 ez)
4x50 (25 ez, 25 sprint)
4x50 (25 sprint, 25 ez)
4x100 IM
6xmid-pool 50's Work on turns
12x25 sprint from a dive
200 w/down

2200 yds

Anthony's Workout

10 minute warm-up
10x50 Free warm-up set
5x100 Free work on pace
200 Fast Free
4x50 sprint Free. 5 seconds rest between
5x50 Backstroke. work on technique
warm-down

Increasing Speed 2700 yds

Warm up(:15,25,45 =rest)
2x100 (:15 swim as desired, include some technique work
4x25 (:15 Drilling (swimming technique work)
2x100 (:15 Pull - Focus on arms/pull.
4x50 (:15 Kick - Focus on the legs/kick. Alternate 25 Easy 25 Fast
Workout
4x25 (:45 Fast effforts
3x300 (:15 Do each one slightly faster; #1 easy to moderate #2 moderate 3# moderate to fast
4x75 (: 30 Do at an even paced effort, faster than the pace used for the 300's
4x75 (:45 Do at an even paced effort, faster than the pace just used for the above 75's
2x200 Triathlon Training

2400 yds

300 warm-up
6x100 Free (25 kick on right side, 25 kick on left side, 50 free swim emphasize rotation)
4x50 (25 sprint, 25 ez) choice
3x300 pull. 1. easy 2. medium 3. hard
100 recovery
12x25 odds: sprint from dive  evens: easy swim

Anthony's Workout 3800 yds

300 w/up
5x100
5x150
5x200
5x250

2300 yds

Anthony's Workout

500 w/up
5x100 odds: Free evens: IM
12x50 kick IMO
10x50 sprint
200 warmdown

2000 yds

Wahoo! We finally had more people come. Thanks for coming, sorry for the strange workout.

500 warm-up
6x Widths (underwater swimming) working on not breathing.
SNAKE swim (8x25 Free)
200 (Dive, swim 25 free, 10 pop-up, 25 swim, repeat)
4x100 Free 1. sprint first 25 2. sprint 2nd 25  3. sprint 3rd 25  4. sprint 4th 25
4x100 same pattern but the sprint is non-free
4x100 same order but IMO (ran out of time on this one)

1600 yds

Small group again today. It must be the season for less people to come to Masters swimming.

10 minute warm-up

2x100 upside down 100 IM

8x100 (1. sprint the first 25, 2. sprint the second 25 3. sprint 3rd 25 4. sprint fourth 25
15 minutes of width swimming (ie no breathing for long periods of time)
Snake swim (7x25)

Breakfast of bagels. Aren't you sad you missed a free breakfast?

2400 yds

Small group today. Only five.

10 minute warm-up

8x50 choice (25 kick, 25 drill)
4x100 Free 1. 25 sprint, 75 ez 2. 2nd 25 sprint (25 ez, 25 hard, 50 ez)  3. 3rd 25 sprint 4. 4th 25 sprint
4x100 same pattern only the easy was non-free
4x100 same pattern only the sprint was non-free
4x100 same pattern as the first one

100 w/down

Free Swim Clinic at Stansbury Lake

There are 2 free swim clinics. The first is September 3 at 9 a.m. The second is September 7 at 5:30 pm

I'm going to the Sept. 3 clinic.

http://www.ustrisports.com/clinicreg.html

2100 yds

400 warm=up (50 Free, 50 choice)
12x25 odds: drill evens: swim
3x300 Free 1. swim 2. pull 3. pull      Emphasize the middle 100
5x100 odds: Free evens: Backstroke with effort :)

Wednesday Evening 8/24

Today we did the same workout Erin gave to her 8/20 Saturday Class. I was itching to get in the water and do it with everyone. Only positive comments followed.

Monday Evening 8/22

A: 500 warm up
400 free kick/swim/drill/swim
5X100 1:45
4X100 1:40
3X100 1:35
2X100 1:30
1X100 1:20
6X50 kick
100 easy

B: 500 warm up
400 free kick/swim/drill/swim
8X100 free 2 swim/2 pull repeat
6X50 kick
100 easy

1700 yds+lazy river

500 warm-up

9x25 odds: underwater, evens: swim
Treading water set
  3x4x 30 sec. kick, 15 sec. rest

4x200
   1&3 Dive in every 25
   2&4 swim

Swim against the lazy river 2X

3000 yds

10 minute warm-up

500 Free (25 ez, 25 hard, 50 ez, 50 hard, 75 ez, 75 hard, 100 ez, 100 hard)

3x5x100
    1. 100 Free
    2. 75 Free, 25 stroke
    3. 50 Free, 50 Stroke
    4. 25 Free, 75 stroke
    5. 100 stroke

300 Free (25 ez, 25 hard, 50 ez, 50 hard, 75 ez, 75 hard)

Fly technique

Wednesday Evening - 9/17

Workout A
500 Warm up
400 Free kick/swim/drill/swim
5X100 1:45
4X100 1:40
3X100 1:35
2X100 1:30
1X100 1:20
6X50 Kick
100 Easy

Workout B
500 Warm up
400 Free kick/swim/drill/swim
8X100 Free 2 swim/2 pull repeat
6X50 Kick
100 Easy

2800 yds

10 minute warm-up

2x300 build each 100  1. Free 2. choice
5x100 IM kick 1&3 emphasize fly and breast 2&4 emphasize Back and Free 5 just kick :)
4x   4x25 IMO (3 drill, 1 swim) Ex. 4x25 Fly
       100 Free swim
2x200 IM  (25 fly, 25 Free, 25 Back, 25 Free, 25 Breast, 25 Free, 25 Free, 25 Free)

2700 yds

500 w/up
4x100 (2 free, 2 choice)

400 Free get your time. Descend by 100's
2x200 Free. Both are faster than the previous 400
4x100 Free on 1:45 All are faster than the previous 200's
8x50 Free Descend 1-4, 5-8
8x25 odds: dive sprint. evens: recovery

2700 yds

10 minute warm-up
4x100 swim (2 Free, 2 choice)
2x   200 Free
       2x100 IM
       4x50 choice build

25, 50, 75, 100, 100, 75, 50, 25 (25 and 75 kick, 50 and 100 swim)
100 w/down

Saturday Morning and Monday Evening Workout - 8/13 and 8/15

400 Warm up 25 kick/ 50 swim/ 25 non free
4X50 25 right arm/25 left arm
4X50 25 catch up/ 25 finger tip drag
4X50 25 heads up/ 25 6-3-6 drill (6 strokes 3 kicks 6 strokes)
4X50 25 fist/ 25 underwater
6X100 75 free/25 non-free
100 easy
4X100 pull 3/5/3/7 breathing pattern
100 easy

Pool still closed

2700 yds (Morning Swim)

500 w/up
2x200 Free swim
4x150 Free (100 medium, 50 fast)
4x25 sprint Free
4x150 (middle 50 was IMO) 1. Free, fly, free
4x25 sprint Free
4x150 D1-4

Wednesday Evening 8/10

No workout tonight. Pool closed because of broken pump.

2500 yds

10 minute swim
2x  3x100 Free D1-3
      2x50 non-free Drill
      2x50 long streamlines

500 for time. Fastest was 6:15 (Go Chalece!)

50 easy

12x25 odds: underwater swim evens: choice swim

100 w/down

Monday Morning and Evening Workout

4X150 Warm up
300 50 drill/50 swim
6X100 3/5/3 breathing pattern
200 kick
8X50 Tennesee tumblers
6X50 Choice
100 Easy

2200 yds

The pool was super over-chlorinated. Sorry that I made you keep swimming in it.

400 w/up
6x50 (25 drill, 25 swim)
10 minute swim Free. get your distance
100 build
10 minute swim Free. get your distance
100 build
Flipturn work

?? better than nothing

The indoor pool has a leak and so we swam in the 18 yard lap swim pool. We even broke a lily pad. Oops.

100 w/up
6x50 obstacle course of lily pads (this is where one broke off)
200 (dive swim, 10 crunches, dive swim, 10 push-ups)
10x25 kick 1. snowplow 2. tombstone 3. normal
200 (25 underwater, 10 vertical leaps, 25 swim, 10 pop-ups)
widths. breathing and swimming
Flipturn practice

Wednesday Evening 8/3

500 Warm up Kick every 4th
300 Free
3X100 Free
200 Free
4X50 Free
100 Kick
2X50 Kick
300 100 free/100 kick/100 choice
100 Easy

3000 yds

10 minute warmup
2x200 Free (50 Free, 100 build to sprint, 50 Free)
8x75 (kick, drill, swim by 25's) odds: Free, evens: stroke
2x200 Free (50 Free, 100 build to sprint non-free, 50 Free)
6x100 (1. build to sprint 2. ascend, repeat)
2x200 Free (50 free, 100 build to sprint choice, 50 Free)
Sprints from a dive

Crazy workout day. 2000+

10 minute warmup
6x25 all out sprint. Change lanes as directed
2x25 Partner swim. One person is the legs, one is the arms.
5x200 Free (Descend 1-3, 4 ez, 5 sprint)
4x75 (25 easy, 25 sprint, 25 easy)
3xswim the lazy river

Monday Evening

10 minute choice warm up
6X50 25 kick/25 swim
4X200 pull descend
4X50 25 sprint/25 easy
50 easy
2X200 swim
2X50 25 sprint/25 easy
50 easy
6X50 pull sprint
100 easy

2500 yds

500 w/up
12x25 odds: underwater swim, evens: build
400 pull
6x50 (25 kick drill, 25 swim)
300 pull
4x100 IM (1. sprint fly, 2. sprint back, 3. sprint Breast 4. sprint Free)
200 pull
4x25 easy

Saturday Morning 7/30

300 Warm up
300 Free
3X100 Free Rest :15
200 Free
4X50 Free Rest :15
100 Free
2X50 Free Rest :10
100 Easy

2800 yds

4x150 (100 swim, 50 kick)
5x100 (1. breathe every 3, 2. breathe every 5, 3. breathe every 7 4. breathe every 5 5. breathe every 3)
kick set
 25 sprint, 50 med, 75 sprint, 100 med, 100 med, 75 sprint, 50 med, 25 sprint
swim ladder
 50 Free, 100 IM, 150 Free, 200 IM, 200 Free, 150 Free, 100 Free, 50 Free
200 warm-down

Wednesday Evening 7/27

10 Min. Snake Swim
4X25 Underwater Kick
10X100 5 Free/ 5 IM
10X75 5 Free/ 5 IM
10X50 5 Free/ 5 IM
10X25 5 Free/ 5 IM
100 Easy

2200 yds

500 w/up
300 pull Free D1-3 by 100
12x25 odds: underwater swimming, evens: sprint
200 pull Descend by 100's
6x50 (25 drill that emphasized a kick, 25 swim)
100 pull descend by 25's
4x100 IM

3000 yds

4x100 w/up
500 pull Descend by 100's
3x300 pull Descend by each 300
4x200 pull Descend by each 200 on 3:10
8x50 (4xfree D1-4, 4x choice D5-8) on 1:00

Monday Evening 7/25

300 Warm up
8X25 Kick
200 Free Even Pace
6X100 Free Every 4th IM Order
5X200 50 drill/100 swim/50 drill
100 Easy

2500 yds

300 warmup
4x200 (100 free medium, 50 fast choice non-free, 50 Free medium)

3x 200 build Free
     100 fast Free

500 Free (odd 50 work on kicking, even 50 work on pull)

3000 yds

warm-up
200 Free
4x250 (100 free descend, 50 IMO, 100 free ascend) 1. 100 Free, 50 fly, 100 Free
10x100 pace freestyle
100 easy
4x75 rolling IM
150 w/down

2050 Yards (Wednesday Evening)

500 Warm up Stroke every 4th lap
8X50 From a dive 1st 4- descend 2nd 4- sprint

2X200 Pull
4X100 Sprint
2X50 Sprint with extra kick
2X50 Recovery

2X50 Underwater swim holding breath

50 Cool down

2500 yds

warm-up
4x150 (2 Free, 2 IMO just drop the stroke you don't want to do)
10x100 pace on 1:45
100 easy
8x75 rolling IM

2500 yds

10 minute warm-up
8x25 odds: non-free evens: free
20x25 kick (5x4x25) (1. normal kickboard, 2. snowplow, 3. tombstone 4. normal)
100 swim
300 Free, 200 IM, 100 choice, 100 choice, 200 IM, 300 Free

2100 Yards (Monday Evening)

500 Warm up Kick every 4th lap
500 Pull Alternate 100 smooth/100 hard
500 Swim 100 free/25 stroke
500 Kick with board
100 Warm down

2100 yds

200 yds warm-up
8x25 odds: non-free  evens: free
20x25 kick (5x4x25) (1. normal kickboard, 2. snowplow, 3. tombstone 4. normal)
100 swim
3x  200 build to sprint
      100 IM hard

4xmid-pool 25's sprint
100 warmdown

Blackridge Resevoir

Blackridge Resevoir is 71 degrees. The water is clear and the swimming is wonderful.

2050 Yards (Wednesday Evening)

300 Warm up
6X50 Ketch-up drill :15 rest
3X200 Odd pull/evens swim :30 rest
6X50 finger tip drag :15 rest
3X150 Odd pull/evens swim :30 rest
100 Easy

2600 yds

10 minute warm-up
12x25 1. kick, 2. drill 3. swim repeat
4x150 (50 free, 25 sprint Free, 50 Free, 25 sprint free)
8x75 get 5 seconds faster each time 4x Free, 4x choice
4x150 (50 free, 25 sprint choice, 50 Free, 25 sprint choice)
warm down

2900 yds

Same workout as yesterday with an additonal 50 thrown in. Sorry, Joel for the repeat.

1850 Yards (Monday Evening)

300 Warm up
8X50 Descend stroke :15 rest
4X150 100 swim/25 sprint kick/25 easy kick
6X75 Free/non-free/Free
100 Easy

2850 yds

10 minute warmup
6x50 (25 kick, 25 swim)
6x100 odds: Free easy evens: IM or non-free fast, all 100's on 1:45
4x200 odds: Free hard, evens: IM/non-free easy, all 200's on 4:00
2x300 pull Free (100 ez, 100 fast, 100 ez)
50 w/down

Sat. 2300 meters

10 minute warm-up
 6x50 choice (odds: 25 kick, 25 swim) (Evens: 25 drill, 25 swim)
3x300 on 5:00 get faster with each 300
5x100 pace. Hold the same interval the entire time.
10x25 sprint. 10 seconds rest between

We had a large group this morning. 20 swimmers came! It was wonderful. Please bring friends and family.

Blackridge

Blackridge Reservoir to open July 15. Yeah!!!! Finally.

The tentative plan is to get a group going on Tuesday evenings.

2850 yds

4x150 w/up (50 Free, 50 choice, 50 Free)
10 minute kick set. Red light, green light on my whim
200 stretched out swim
10x  50 build to sprint on 1:00
        25 sprint on trailing
50 easy
4x200 Free pull on 3:00
3x50 easy swim. Forced warm-down

Wednesday Evening 7/6/2011

A Workout

500 Warm up
300 Social Kick
6X75 Drill/Swim/Kick 1:20
4X200 Pull 3:15
400 Swim Descend
2X50 Non-Free :30
100 Easy

2650

B Workout

300 Warm up
250 Social Kick
4X75 Drill/Swim/Kick :30 rest
5X100 Pull :20 rest
200 Swim
6X50 Non-Free
100 Easy

1750

2500 yds

4x150 (1 and 3 Free, 2 and 4 choice)
12x25 (3x4x25 D1-4)
1x1000 for time :)
100 recovery
8x50 (sprint in the deep end, easy in the shallow)
100 w/down

1500 meters

This was our first practice outside and it was wonderful.

300 w/up
6x50 (25 kick, 25 swim)
6x50 long streamlines and emphasize the reach
4x100 pace Free
200 hold that same pace

We had a group go on a bike ride and a few of us went on a run. Come and join our Saturday morning practices at South County.

3000 yds

10 min. warm-up
500 Free
400 Free pull (negative split the 200's)
300 Free work on long streamlines and flipturns
200 IM
100 underswater swimming. Only surface to breathe

100 breast stroke
200 (50 worst non-free stroke, 50 Free)
300 (50 kick fast, 100 Free ez)
400 pull

2600 Yards (Evening Class)

6X100 even pace rest :10
16X50 Drill rest :10
4 lateral kick
8 head up/head down every 4 strokes
4 finger tip drag
2X200 1st pull 2nd swim rest :30
1X300 kick
100 flutter
100 breast
100 dolphin
4X100 2 free 2 IM rest :15
100 easy

2000 yds

300 w/up
10x50 odds: Free evens: choice
5x100 pace free on 1:45
200 no breathing in and out of flags
200 deep end: 10 pop-ups, shallow end: 10 frog jumps
5x50 (25 long streamline, 25 build to sprint)
work on flipturns

1600 yds +vertical kicking

10 minute warm-up

4x100 (25 kick, 25 drill, 50 swim) choice

25 ez

Vertical kicking set
 3x 30 sec. kick with hands out of water
      30 sec. kick with hands on head
      30 sec. kick with arms crossed
      30 sec. kick in streamline positing
1) flutter kick 2) breast stroke kick 3) dolphin kick

75 ez

8x25 (10 sec kick on wall, 25 sprint free)

300 Ascent effort. 100 fast, 100 medium, 100 slow

8x25 long streamlines, swim rest of the way 10 sec. rest

3050 Yards (Evening Workout)

600 warm-up 100 free/50 non-free
4X25 sprint free :25
8X75 free/non-free/free 1:30
4X25 sprint free :25
8X50 25 underwater kick/25 moderate swim 1:00
10X75 25 sprint/50 easy rest 10 sec.
400 pull 3/5/7 breathing pattern
100 easy

2500 yds (afternoon workout)

200 w/up
8x75 (4x Free, choice, Free) (4x choice, free, choice)
10 minute kick (red light, green light)
5x  100 Free on 1:45
      50 fast choice on 1:00

4x  100 choice fast
      50 free ez on 1:00

Change to Saturday Practice

Saturday practice from 7-8 a.m. has been moved to the South County Outdoor Pool. For anyone interested, there will also be a triathlon portion to this practice. Bring your bikes. Swim for an hour and then go on a bike ride and/or run. The pool is right next to Jordan Parkway.

1700 yds

200 w/up
6x100 (3 choice, 3 Free)
3x200 (Free, choice, no breathing into and out of non-existent flags)
100 ez
Dives

Bountiful Lake Swim, every Thursday at 6 pm

I sent everyone an email about how wonderful it is swimming at Bountiful Lake. I thought I would include a picture from that swim as well.



Copy of the email:
There is an organized (Utah Open Water Group) that swims every Thursday at 6 pm at Bountiful Lake. There were two paddle boarders that were there to help out and the two people in charge of the event had rescue buoys with them. It took less than an hour to drive there, which wasn't too bad. I left at 5 from Herriman and got there before 6 (which was during rush hour as well)

I went swimming at Bountiful Lake last night and had so much fun (I am the one in the picture who is in front). It is well organized and they split into groups based on levels. Last night, there were 7 people total including some very beginner swimmers. A wetsuit is not required, but most people had one. I swam part way with my wetsuit and then overheated and swam the rest of the time without one. It is one mile around the lake, but different groups did different amounts. Frequent stops were also made. The weather was warm and the lake was nice. A little cold getting in, but then you warmed up swimming. Two people didn't have wet suits and another woman only had a lycra suit and all three were just fine. It was a beautiful setting.

I am planning on swimming at Bountiful lake every Thursday and would be happy to drive there if anyone wants to carpool. If you want to drive yourself, the easiest directions are take I-15 to Legacy Highway. Take the 500 South exit and turn left. Follow that road (it will head north) past the water treatment plant and slightly past the lake. You will see a small turnoff for the parking lot/boat ramp.

Erin
Utah Open Water has a facebook page and a blog http://www.utahopenwater.com/

2750 yds

300 w/up
6x75 (Free, kick, free by 25)
6x100 (3 choice on 2:00, 3 Free on 1:40) D1-3, 4-6
3x200 1. Free on 3:15 2. choice on 4:00 3. Free no breathing into and out of walls.
4x150 Free on 2:45 (100 Free, 5 seconds rest, 50 build to sprint)
8x25 choice easy. warm-down

3100 yds

10 minute warm-up

2x500 (25 ez, 25 fast, 50 ez, 50 fast, 75 ez, 75 fast, 100 ez, 100 fast) 1. all Free  2. ez in non-free
75 ez
5x   100 pull or swim Free on 1:45
       50 fast on 50
2 min. break

5x    100 fast choice on 1:45
        50 recovery on 1:00

25 warmdown

1600 + 3xlazy river

10 minute warmup
600 Free (25 ez, 25 fast, 50 ez, 50 fast, 75 ez, 75 fast, 100 ez, 100 fast)
50 ez
8x25 Free count strokes, -1, -2, -3, -4, -5, -6, -7
50 maintain stroke count
8x25 Free breathing (breathe as much as you want, -1. 6 breaths, 5 breaths, 4 breaths, 3 breaths, 2 breaths, 1 breath, 1 breathe as much as you want, 0 breaths)
50 ez
1x25 underwater no breath
1x25 ez
2x swim up lazy river
1x swim down lazy river

2100 yds

Saturdays seem to be losing people. Thanks to the 3 people who came this morning.

w/up
2x300 (100 Free, 100 choice, 100 Free) (100 choice, 100 Free, 100 choice)
8x100 odds: Free evens: choice
200, 150, 100, 50

2500 yds

500 w/up
2x300 (100 free, 100 choice, 100, free) (100 choice, 100 free, 100 choice)
9x25 work on streamlines
10x50
 2 on 1:00
 2 on 50
 2 on 40
 2 on 50
 2 on 1:00
50 ez
16x25 odds: dive sprint, evens: swim ez
4xmid-pool 100's work on turns
50 w/down

Wed, 2100 yds

200 w/up
Technique for 500 yds
4x75 (50 kick hard, 25 swim)
10x50 pace Free on 1:00
100 ez
200, 150, 100, 50 pull/paddles

2800 yds

10 minute warm-up (I assume people did about a 500)

6x75 (50 kick hard, 25 swim)

8x100 all on the same interval. on 1:40 odds: Free ez, evens: IM hard (This set really kicked my trash, it was harder than it looked)
 50 ez

200 pull Free, 150 IM, 100 pull Free, 50 IM
50 pull Free, 100 IM, 150 pull Free, 200 IM

Monday

I only had 3 people today at the Monday 10-11 a.m. practice. I would love to get a few more. Since there were so few, I worked on technique most of the time

4x50 pace
 technique
8x25 count strokes
2x50 maintain strokes

1900+

10 minute warmup

10x50 (5 choice on 1:00, 5 free on 50)

(200 Free ez, 175 build choice, 150 Free ez, 125 build choice, 100 free, 75 build choice, 50 free, 25 fast)

I had to leave at this point due to feeling extremely sick. The swimmers did their own sets after I left.

2650 yds

10 minute warm-up

6x75 choice on 1:30   25 kick, 25 drill, 25 swim

10x100 Free pace on 1:30. Hold the same pace for all 10. 2min. rest after 5

100 ez

8x25 salo sets (15 sec. kick on wall, flipturn, 25 sprint)

400 pull (build within each 100)

2700 yds

5x200 SKIPS w/up
 1. swim Free
 2. kick
 3. IM drill
 4. pull
 5. swim Choice

8x25 IM order

400 pull or swim
4x100 Free pace on 1:30
300 pull or swim
4x75 (50 medium, 25 fast)
200 pull or swim
4x50 pace Free on 50
100 pull or swim
4x25 fast

The other three lanes worked on stroke technqiue

2700 yds. Sprint!

500 w/up

5x200 Free on 3:30
 1. swim
 2. 2x100, 5 sec. rest between
 3. 4x50, 5 sec. rest between
 4. 8x25, 5 sec. rest between
 5. recovery, no breathing in and out of flags

75 ez

15x50 Free
odds: base time    evens: base time -5
1. 1:00
2. 1:00
3. 1:00
4. 55
5. 1:00
6. 50
etc.

25 ez.

8x25 on 30, 25, 20, 15, repeat

100 ez

I promised a sprint day.

2800 yds

500 w/up

2x   200 Free on 3:15
       4x50 (25 kick, 25 swim)
       2x100 IM Drill

1000 for time. Fastest was 13:12. This was modified for lanes (800 for time, 500 for time, 200 for time)

100 warmdown

2200 yds

500 w/up

5x100 (25 dolphin kick on back, 25 worst stroke, 50 Free)

200 recovery
50 Free sprint on 45
150 recovery
50 Free sprint on 45
100 recovery
50 Free sprint on 45
50 Free sprint on 45
50 Free sprint on 45

100 easy swim

10 minutes for sprint 25's from a dive

2800 yds

500 w/up

6x75 (25 swim, 25 kick, 25 swim)

600 pull and paddles (25 ez, 25 hd, 50 ez, 50 hd, 75 ez, 75 hd, 100 ez, 100 hd)
3x200 1 and 3 Free on 3:10 #2 was choice on 4:00
6x100
   1-3 choice on 2:00     4-6 free D4-6 on 1:30

50 warmdown

May 21, 1000 yds

2x   100 Free
       2x50 kick
       4x25 sprint
       100 swim

Butterfly technique day (This made my day. I love teaching and swimming butterfly)

Flipturns

Technique day.

2400 yds

400 Free (every 4th 25 is kick)
300 Free (every 3rd 25 is non-free)
200 Free (mix it up)
100 Free (no breathing in the flags)

2x10x50  (The intervals are designed for the fastest lane, modifications were made for other lanes)
  4 on 50
  3 on 45
  2 on 40
  25 to the other end
  1x50 all out sprint

50 easy

2x  50 medium swim Free
      2x25 all out sprint choice
      50 easy choice

2800 yds

500 w/up

10x25 streamline to the center and then easy swim the rest of the way
9x200
 1. Free
 2. Free
 3. 100 Free, 50 Breast, 50 Free
 4. 50 Free, 50 Breast, 50 Back, 50 Free
 5. 200 IM
 6. 50 Free, 50 Breast, 50 Back, 50 Free
 7. 100 Free, 50 Breast, 50 Free
 8. Free
 9. Free

2x snake swim  (2x 125 yards)

2500 yds +lazy river

Sorry, I spent the week in Florida. I am back now for the concievable future. No more trips for awhile.

500 w/up
4x125 odds: kick, evens: swim
500 Free (25 hard, 25 ez, 50 hard, 50 ez, 75 hard, 75 ez, 100 hard, 100 ez)
8x75 pull and paddles on 1:15 (25 ez, 25 medium, 25 hard)
200 free (breathe 3, 5, 7, 9, repeat)
8x25 underwater dolphin for as long as possible
2x swim lazy river

2800 yards

10 minute warmup
300 (25 kick, 25 drill, 25 swim, repeat choice)
8x25 kick 1. kickboard normal 2. snowplow 3. tombstone 4. kick underwater with board, repeat

9x 50 start at 40 and add 5 seconds each round
    100 start at 2:00 and minus 5 seconds each round

100 easy

8x25 count strokes, -1, -2, -3, -4, -5, hold that stroke count for the rest

50 warmdown

Races

May:
Sat. May 14 St. George Ironman (Good luck Rory, Andrea, and Kyle)

Sat. 14 Moab Triathlon

Sat. 14th South Davis Splash N Sprint in Bountiful

Sat. 21: St. George Triathlon

Sat. 21: Women of Steel Triathlon (Good luck Courtnee, Rachael, Debbie, Karlee, and others)

  Let me know when you are racing.

June 4: Salem Spring Triathlon

June 4: Willard Bay Triathlon

June 11: Daybreak Triathlon

June 11: TriUtah Cache Valley Triathlon

June 11: Great Salt Lake Open Water Swim 1 mile and 8 mile swim

June 17: Lunatic Triathlon (Price)

June 16-18: Utah Summer Games Swim Meet http://www.utahsummergames.org/sports/swimming.html

June 18: Shark Attack Triathlon (Riverton)

June 18: Park City Triathlon

June 18: Utah Summer Games Triathlon (Olympic distance)

June 25: 5150 Provo Triathlon

June 25: Dino Tri (Vernal)

2500 yards

400 w/up (100 free, 50 kick, 50 non-free swim) repeat
300 (50 dolphin kick on back, 50 choice kick, 50 swim Free but emphasize the kick) repeat
13x50 Free
   2 on 55, 2 on 50, 2 on 45, 1 on 40, 2 on 45, 2 on 50, 2 on 55
75 easy swim
16x25 odds: Dive sprint    evens: ez recovery
200 free (50 drill of choice, 50 swim Free, repeat)
100 mid-pool to work on flipturns
12x25 choice on 30
50 warmdown

Yeah for sprinting and diving!

May/June Upcoming Swim and Triathlon Races

May:
Sat. May 14 St. George Ironman (Good luck Rory, Andrea, and Kyle)

Sat. 14 Moab Triathlon

Sat. 14th South Davis Splash N Sprint in Bountiful

Sat. 21: St. George Triathlon

Sat. 21: Women of Steel Triathlon (Good luck Courtnee, Rachael, Debbie, Karlee, and others)

  Let me know when you are racing.

June 4: Salem Spring Triathlon

June 4: Willard Bay Triathlon

June 11: Daybreak Triathlon

June 11: TriUtah Cache Valley Triathlon

June 11: Great Salt Lake Open Water Swim 1 mile and 8 mile swim

June 17: Lunatic Triathlon (Price)

June 16-18: Utah Summer Games Swim Meet http://www.utahsummergames.org/sports/swimming.html

June 18: Shark Attack Triathlon (Riverton)

June 18: Park City Triathlon

June 18: Utah Summer Games Triathlon (Olympic distance)

June 25: 5150 Provo Triathlon

June 25: Dino Tri (Vernal)

2200 yds

500 warm/up
2x   50
      100
      150
      200
      The swimmer decides how much of each stroke to do, but all strokes need to be represented. Most people chose to do 50 Breast, 100 IM, 150 Back, 200 Free

300 kick (25 sprint, 25 ez)
400 Free swim (100 no kick, 100 2 beat kick, 100 4 beat kick, 100 overkick)

2600 yards

3x200 (1. Free drill 2. non-free 3. free but emphasize the kick)
500 pull Free working on breathing. By 50 breathe 3, 5, 7, 9, 11, 9, 7, 5, 3, choice
3x150  (same pattern as warm-up)
400 pull Free Breathing by 50 (3, 5, 7, 9, 7, 5, 3, choice)
3x100  (25 free, 50 non-free, 25 free)
300 pull Free Breathing by 50 (3, 5, 7, 5, 3, choice)

Additional Master Swim Times

The pool director would like to add some additional Master swim times. Please click on the link below and vote for your preferred times.

Thanks,
Erin
http://www.surveymonkey.com/s/7DM2X9Y

2600 yards

500 warmup
2x200   1. 50 rotate dolphin kick, 50 Free swim
             2. 50 non-free, 50 Free

5x100 Free   (2 on 2:00, 1 on 1:15, 2 on 2:00)
4x100 Free   (2 on 2:00, 1 on 1:15, 1 on 2:00)
3x100 Free   (2 on 2:00, 1 on 1:15)
2x100 Free   (1 on 2:00, 1 on 1:15)
1x100 Free   on 1:15

200 warmdown

2100 + 3 times swimming the lazy river

5x100 w/up   SKIPS (swim, kick, IM, pull, swim by 100)

3x          300 pull on 4:30     (1. 100 hard, 200 med. 2. 100 med, 100 hard, 100 med 3. 200 med, 100 hd)
              4x50 choice on 1:00 Descend 1-4

100 easy

Swam 3 times against the current in the lazy river (that should equal about 1000 right? At least in terms of effort.) :)

Variable yardage

10 minute warm-up
5x75 (by 25 Free, choice, Free)

Vertical kicking set
     Kick 30 sec./ Rest 15 sec.
     arms crossed
     hands on head
     hands out
     streamline
*repeat these five postitions 3x: #1- flutter kick, #2- breaststroke kick, #3- dolphin kick

75 stretched out swimming

15 minute/10 minute swim for distance. Keep track of how far you can go in the alloted time.
     The range was from 1500 yards to 300 yards. Way to go team!

50 easy

8x25 breathing work. By 25 breathe 3, 5, 7, NB, repeat
2x25 underwater swimming

Variable yardage: The lowest was about 1500 yards and the highest was 2800 yards)

2400 yards

500 w/up
200 kick rotate dolphin kick 4kick on right, 4 kicks on back, 4 kick on left, 4 kicks on front
6x25 odds: stretched out evens: swim normal

5x200
  1. swim
  2. 2x100, 5 sec. rest between
  3. 4x50, 5 sec. rest between
  4. 8x25, 5 sec. rest between
  5. From a dive, all out sprint

100 easy

8xmid-pool 50's work on flipturns

100 easy

Saturday, April 16 (2500 yds) Coached by Heidi

Warm-up   500 yds- kick every 4th lap
16X50's     1st 8 - 25 free 25 drill  rest 10 sec.
                  2nd 8 - 25 free 25 stroke rest 10 sec.
2X300's     1st one pull  2nd one swim
8X75's       50 swim 25 sprint
Warm-down 100 yds

Thurs. April 4 (2500 yards)

10 minute warm-up

4x25 kick
4x50 (25 kick, 25 drill)
4x75  (25 drill, 50 swim)
4x100 Free Descend by 2 seconds each time. on 1:45

4x25 Butterfly
4x50 Back D1-4
4x75 Breast D1-4
4x100 IM D1-4

Free Triathlon Clinic

Date: Thursday April 21, 2011

Location: Salt Lake Running Co. 2454 S 700 E

Times: 12:00 pm (noon) and 7:00 pm

Cost: FREE

Registration: Just come!

Details: Come learn about the world of triathlon from our very own BJ Christenson, a 7-time all American and 4-time Kona qualifier. He will talk about upcoming area events, new gear, and answer any question you may have about getting your season started on the right foot. 

Prizes will be raffled off by Tri Edge. 

Tuesday, Apri. 12 (3000) yards

500 warm-up

2x250    (100 free easy, 50 fast non-free, 100 free easy)
500 swim (pattern: 25 easy, 25 hard, 50 easy, 50 hard, 75 easy, 75 hard, 100 easy, 100 hard)
5x100 on 1:30 Hold pace
500 for time
10x50     odds: Free easy, evens: non-free hard

3,000 yards

The other lanes were modified to 300 repeats and 200 repeats holding the same pattern

Saturday, April 9 (1900 yards)

10 minute warm-up
8x25 odds: kick, evens: swim
4x50 25 drill, 25 swim
2x75 middle 25 non-free

10x50 on 1:15 hold pace

100 hold the same pace as the 50's

200 (25 swim, 10 pop-ups, 25 swim, 10 vertical jumps)

2x Swim against the current on the lazy river

1900 yards

Thursday, April 7 (2200 yards)

10 minute warm-up

4x75 kick, drill, swim

300 pull  (build within each 100)

5 min. kick set of Red light, Green light

4x 50 ez swim

    100 Free sprint

300 pull

2200 yards

Tuesday, April 5

First Day of Practice
Thank you to all that came and are continuing to come.

10 minute warmup
12 x25 swim
Drills
5x25 from a dive sprint