4000 yds

200 Free, 100 choice, 200 Free

2x300 1. 50 free, 50 best non-free, 25 free, 25 worst non-free, repeat
            2. 50 Free, 25 underwater, 25 back, 50 free, repeat

25, 50, 75, 100, 125, 150, 175, 200 alternate sprint with swim (so, 25 sprint, 50 swim, 75 sprint, 100 swim, etc)
175 kick, 150 swim, 125 kick, 100 swim, 75 kick, 50 swim, 25 kick

200 pull, 175 swim, 150 pull, 125 swim, 100 pull, 75 swim, 50 pull, 25 swim

200 warmdown

3900 yds

Steiner Noon Masters (12-1 pm)

500 warm-up

2x300 kick

6x25 choice underwater swim
5x50 Free odds: fast, evens: recovery
4x75 IM rolling
3x100 Free D 1-3
2x150 IM (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free)
200 Free
2x150 IM
3x100 same pattern
4x75 free, non-free, free
5x50 same pattern
6x25 choice Sprint

Updates for December

Updates for December

Saturday, Dec. 7 practice is cancelled due to a swim meet

Saturday, Dec. 14 There will be practice, but the pool will be closing at 8:30 so make sure to come on time (this includes me as well)

Saturday, Dec. 21  Masters Holiday Potluck at 7 pm at my house (email me for the address)

Saturday, Dec. 28  100x100 from 5-9 a.m.

The Monday and Wednesday 10-11 time no longer has a coach and there is no plans to re-staff that time. Sorry. There is still Tuesday and Thursday from 10-11

Welcome back to both Jacqueline and Heidi! Jacqueline is coaching Tuesday and Thursday from 6:45-8 a.m. and 10-11 a.m. Heidi will be coaching on Monday and Wednesday nights from 8-9:30 pm.

Updated Swim Schedule

Monday and Wednesday evenings:        8-9:30 pm            Coach Heidi

Monday morning:                                       6:45-8 a.m.          Coach Becky

Tuesday and Thursday morning:             6:45-8 a.m.          Coach Jacqueline

Tuesday and Thursday later morning:     10-11 a.m.           Coach Jacqueline

Saturday morning:                                           7-8:30 a.m.          Coach Erin

3000 yds

Jacqueline's 10-11 a.m. workout

200 Free, 200 kick, 200 pull warm-up

4x200 Free Descend by 50
1x50 back
3x200 Free pull
1x50 back
2x200 IM
1x50 back
1x200 Sprint Free

200 kick
100 warmdown

3700 yds

Heidi's workout

300 Free, 200 kick, 100 pull warm-up
3x100 swim
4x150  (75 IM, 75 Free)
5x200 pull Free
3x100 (50 Free, 50 choice) on 1:50
4x150 (75 Free, 25 kick, 25 swim, 25 kick)
4x50 Free swim

100 warmdown

4500 yds

The goal was to work-off all the calories consumed at Thanksgiving! Based on the red faces, I think my goal was achieved

600  standard warm-up
4x250 (100 Free, 50 IMO swim, 100 Free)
4x25 Fly
4x200 Free Fast 3rd 50
4x25 Back
4x150 Free (100 Free, 25 underwater, 25 swim) This set is harder than it looks
4x25 Breast
4x100 Free D1-2, 3-4
4x25 Free No Breath
4x50 Free

200 Ascend
150 Choice swim
100 Ascend
50 warmdown

4200 yds

600 warm-up

3x   200
       2x100
       300
       4x50

1rst round: 200 pull, 2x100 IM, 300 swim, 4x50 kick
2nd round: 200 swim, 2x100 IM, 300 kick, 4x50 pull
3rd round: 200 kick, 2x100 IM, 300 pull, 4x50 swim

300 (50 medium, 25 fast, repeat)
300 (25 medium, 25 fast, 25 medium)
200 (25 swim, 25 underwater, repeat)
100 warm-down