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

Resignation

Saturday, 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.

I will still be updating this blog with workouts.

I will very much miss seeing all of you at the gym. I have loved coaching for the last four years.

3400 yds

Monday Night Erin Coaching

Standard 600 yards

4x150 odds: Free   evens: choice

800 swim NO GEAR!!! (150 swim, 50 count strokes). Keep it long and stretched out

4x100 kick with fins

600 swim NO GEAR (same pattern)

4x100 kick with fins

200 warmdown

4100 yds IM

Erin's workout

600 standard warm-up

2x150  (50 free, 50 choice, 50 free)  (50 choice, 50 free, 50 choice)


1x200 Free
2x175 IM (25 fly, 50 back, 75 breast, 25 free)
3x150 Free
4x125 double a stroke IM
5x100 pull Free
6x75 Rolling IM
7x50 Free odds: fast on 45, evens: recovery on 1:00
8x25 Ascend fast to slow

200 warmdown

2800 yds

600 standard warm-up

8x100  odds: 25 underwater, 75 rolling IM
            evens: 25 underwater, 75 free

3x300 odds: Free pull work turns
           evens: choice (kick)

400 swim

200 w/down