4500 meters

Saturday, 7/30/2016 Erin 4500 meters

5x200 warmup. Odds: free. Evens: choice

50, 100, 250, 200, 200, 150, 100, 50 alternating choice hard and free medium

700 swim or pull (pattern: 50 med, 50 fast, 50 med, 10p fast, 50 med, 150 fast, 50 med, 200 fast)

6x50 choice

500 (50 med, 50 build, repeat)

6x50 choice

300 ascend

6x50 choice

Warmdown

Updated Schedule

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

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

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