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)