3000 yds

Rachael's workout

200 swim, 200 kick, 200 choice

3x300 1. (25 fast, 75 medium, repeat)  2. (50 fast, 50 medium, repeat) 3. (75 fast, 25 medium, repeat)
6x75 Rolling IM
3x200 (same pattern as the 300's)
6x50 odds: 25 fast, 25 easy  evens: DPS

100 warmdown

3500 yds

warm-up

400 kick

8x50 odds: IM evens: Free
400 pull (Descend within) Work turns
6x50  Work turns
100 easy
400 swim
8x50 From a DIVE (25 fast, 25 recovery)
400 choice Descend
2xRelays

3500 yds

Rachael's workout tonight

600 standard warm-up

4x100 Free (1and 3 are sprint)
200 pull (breathe 3, 5, 3, 5)

4x100 Breast (1 and 3 are sprint)
200 pull

4x100 Back (1 and 3 are sprint)
200 pull

4x100 Fly :)
200 pull

500 warmdown

End of Summer Potluck

Our End of Summer Potluck will be held on Saturday, Sept. 27 at 5 pm at Erin's house (email me for address).  Families and children are invited. There will be prizes and awards for all swimmers (ie swim caps and other prizes). Everyone is invited whether you come to every Masters practice or we haven't seen you in a couple of years. Please bring something to share. I will provide a main course (let me know of any food allergies).

Erin

3600 yds

Saturday morning and I was actually on time (early even). That rarely happens :)

5x200 SKIPS (swim, kick, IM, pull, swim)

4x100 Free descend
200 kick (fast in area from flags to wall)

2x200 (100 medium, 50 fast, 50 medium)
200 kick (fast in middle area only)

4x100 IM or stroke or choice
200 kick dolphin

2x200 IM (fly, free, back, free, breast, free, free, free)
200 kick (5 kicks fast, 5 kicks slow)

200 warm-down

End of Summer Challenge Results

Congrats to everyone that participated in the Summer Swim Challenge. Several people were able to swim over 100 miles. Thank you to everyone that participated! (Let me know if I missed anyone)

100+ miles:

Becky D.

Shar G.

Erin J.

Shannon T.

Tom R.

 

50-90 miles:

Whitney

Miles

Bill

Janine

3600 yds

600 standard warm-up

3x   300
        200
      3x100
      4x50
     
                       1. 300 Free                    2. Choice                           3. Kick
                           200 kick                         IM                                    Choice
                          3x100 choice                     pull                                   IM
                           4x50    IM                       Free                                   pull