3500 meters

Steiner Masters workout (This was a great way to feel exhausted in an hour). Steiner's long course pool is still open for the season. It is worth the drive :)

WU 400
4 X 150 (K 50 + S 100 Build) FR

S 400 FR Base
Recover 100
S 400 FR Broken @ 100 :05 Base
Recover 100
S 400 FR Broken @ 100 :10 Base
Recover 100
S 400 FR Broken @ 100 :15 Base
Recover 100
S 400 FR Broken @ 100 :20 Base
Recover 100

3200 yds

Rachael's Workout: Welcome to Masters coaching!

3x3x100 (100 swim, 100 kick, 100 drill)

8x50 on the following intervals :55, 50, 45, 40, 40, 45, 50, 55

100 back

3x200 Descend by 50's 30 sec. rest between each one

100 breast

400 IM

4x100 (50 kick, 50 swim)

300 pull

3000 yds

Workout was only 7-8 a.m. this morning due to a swim meet

600 standard warm-up

500 pull or swim (100 DPS, 50 faster, repeat, 50 DPS)
2x200 1. IM 2. choice

400 pull (50 DPS, 50 faster)
2x150 1. IM drop a stroke    2. choice

300 pull (75 DPS, 25 sprint)
2x100 1. IM  2. choice

200 pull (25 DPS, 25 sprint)
2x50 1. choice 2. choice

100 ez

Deer Creek

Good luck Deer Creek Swimmers!

Mary  5k
Kris 5k
Whitney 10k

Sorry if I missed anyone else!

3000 yds

I was subbing.

600 standard warm-up

4x100 (50 underwater, 25 worst stroke, 25 best stroke)

2x    200 pull or swim
        175 IMO  (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free, 25 free)
        150  Dive in deep end (3xdives)
        125  IM double a stroke of your choosing
        100  Free sprint within flags
        75 kick with fins
        50 overkick with fins
        25 recovery

200 warm-down

4450 yds

600 standard warm-up

1650 broken (4x100 pace, 2x200 with the second faster than the first, 400 descend by 100 pull, 4x100 pace, 50 ez)

1000 broken  (4x250 Free. (100 medium, 50 sprint, 100 medium)

2x500 pull (75 med, 25 fast)

200 w/down

Summer Swim Challenge

Just a reminder, the summer swim challenge is still going. We would love a few more people to join. It is free! Just keep track of how much you are swimming and record it in the following spreadsheet.

We are using Google Docs to track yardage. Just add your name and then add your yardage daily or weekly to the following document. https://docs.google.com/spreadsheets/d/1MB61j-GrAhYAFK1n8trGvfbwnXu1LClRc0oyMG8JpP8/edit#gid=1758276871

Just come and challenge yourself to swim more this summer than you have done before. We will also have a 100 mile Herriman Master’s t-shirt available for purchase( If you are interested in a T-shirt, email me back).

The Swimming Summer Challenge will run from June 1-September 13. On September 13, we will have a BBQ to celebrate our swimming successes and prizes will be given. So, come join us for this free Swimming Challenge.

Coach Becky and Erin