Tuesday, April 26, 2016
Wednesday, April 6, 2016
3000 yds
400 warmup
4x125 (100 medium free work turns, 25 fast choice)
4x 200 Free
200 (25 stroke of round, 25 IM order)
Ex. Round 1: 25 Fly, 25 fly, 25 fly, 25 back, 25 fly, 25 breast, 25 fly, 25 Free
Round 2: 25 Back, 25 fly, 25 back, 25 back, 25 back, 25 breast, 25 back, 25 Free
4x50 kick of the stroke
Round 1: Fly
Round 2: Back
Round 3: Breast
Round 4: Free
4x125 (100 medium free work turns, 25 fast choice)
4x 200 Free
200 (25 stroke of round, 25 IM order)
Ex. Round 1: 25 Fly, 25 fly, 25 fly, 25 back, 25 fly, 25 breast, 25 fly, 25 Free
Round 2: 25 Back, 25 fly, 25 back, 25 back, 25 back, 25 breast, 25 back, 25 Free
4x50 kick of the stroke
Round 1: Fly
Round 2: Back
Round 3: Breast
Round 4: Free
Wednesday, March 16, 2016
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
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
Saturday, March 5, 2016
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
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
Friday, March 4, 2016
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
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
Erin
Monday, April 6, 2015
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.
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.
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