Monday 8.4.14 'Distance' IM

Warm Up:                                                                              1000m

200	4*150	2*100
FR Build	50 FR/ST/K	IM
@ B +10	@10-15	@10-15

Main Set:                                                                       2000/2500m

4*	4*50	200	100
Interval	@ 10-15sec	@15sec	@B +1min
R 1	Free	Free	Kick
R 2	BR	100FR/50BR/FR	“
R 3	BK	FR/BK/BR/FR	“
R 4	FL	IM	“
Bonus	Pull 3/5/7/9	Pull Build	50 Few BR/50 Regular

Monday 6.16.14: Distance IM

6.16.14                                                                           

Warm Up:                                                                         1000m

20 * 50           @10 sec rest                        

/3 = Stroke    /4 = Kick        /3 & 4 = Fist Free

Main Set:                                                                          2000m

Free	IM
4 *100	100
3 * 100	200
2 * 100	300
100	400
@ B + 5	@ 30 sec rest

Additional Set: (Active recovery)                                 600/900m
2-3 Times-
200 Pull Breathe 3/5/7/9 by 50                            @ 10-15 sec rest
2*50 Kick                                                             @ 10-15 sec rest

4.21.14 Monday Madness

4.21.14

This is a long one! The masters only complained a little bit ;)

Warm Up: 1000m

200	4*50	200	4*50	200
IM Kick	Dec. 1-4(FR)	IM Drill	Dec. 1-4(FR)	IM Swim
@10-15	@B+5	@10-15	@B+5	@10-15

Main Set: 3000m

	100	4*50	300	8*50	500
1	Free	Kick (EZ/F)	Free	Stroke(Sw/DR)	Free
	@B+5	@B+15	@B+10	@B+10	@B+15
2	Free	Stroke(Sw/DR)	Free	Kick (EZ/F)	Free
	@Base	@B+10	@Base	@B+15	@Base

Back at it! 4.14.14 Monday

Its been quiet a while since I've posted a workout... Sorry.  I just did not have the time or energy while being pregnant to load everything and now with an adorable little girl I've been hangin out with her instead.

I have all of the workouts via pictures waiting to be uploaded.  That will come eventually...

In the mean time I am back to coach one day a week and will do my best to up load the work out. Since I only coach the one day now I kinda do a mixer all the time.  Generally, they will be long distance mixers because I will try to stay consistent with UCSD Masters Monday theme! The following is my first practice back on deck! Enjoy :)

Warm Up:                                       1200m

4 Times: IM ORDER by Round                                      
    2 * 50 @ 5-10 sec rest
          1. Kick/swim
          2. Drill/swim
    200 Stroke/free @10-15 sec rest

Main Set:                                        2400m

8*50:
2* [Kick/Free/Stroke/Free] @10 sec rest
400 Free build by 100 @B
4*100: IM @B+20
400 Free build by 200 @B
2* 200: Kick/Swim by 50 @B+40
400 Free alt 100 build 100 push @B

9/1/13 UCSD Sunday Practice: Sprint Challenge

Warm Up: 1000 yds

Main Set: 2000 yds

Pull Set: 500 yds

Total: 3500 yds

8/31/13 UCSD Saturday Practice: Coaches Mixer

Set 1: 500 yds

Set 2: 800 yds

Set 3: 900 yds

Set 4: 800 yds

Set 5: 500 yds

Set 6: 500 yds

Total: 4000 yds

8/29/13 UCSD Thursday Evening Practice: IM Mixer

Warm Up: 1000m

Main Set: 2400m

Total: 3400m