3000 yards

October 21, 2014

Warm Up:
300 free medium
3x100 medium/fast
3x50 fast

Main Set:
16x100
     1. 25 fly 75 free
     2. 25 back 75 free
     3. 25 breast 75 free
     4. 25 free (fast) 75 free
Repeat 4 times. 25s are fast. 15 second break between 100s

Warm Down:
5x50 med fast
4x100 on 2 min

3000 Yards

October 20, 2014

Warm Up: 

400 free med

4x100 free med/fast

4x50 free fast

Main Set:

4x50 - 1&3 fly, 2&4 free

4x100 Back - 1&3 fast

4x100 Breast - 1&3 fast

4x100 Free - 1&3 fast

Warm Down:

6x100 on 2 min

October 17 3000 yards and Update

So, after the first post, I realized that posting the next day's workout on a different day may lead to confusion.  Therefore, daily workouts will be posted the day of the workout.  Thanks for visiting! Please keep track of things you like or don't like and times you swim when you would like a coach.  I will be on deck for coaching next Monday at 12pm and Wednesday at 6am. Hope to see you there!

October 17: 3000 yards

Warm up: 200 swim, 200 kick, 200 choice

9x100
          1. 25 fast 75 medium
          2. 50 fast 50 medium
          3. 75 fast 25 medium
          Repeated 3 times

4x75 rolling IM
     1. 25fly, 25 back, 25 breast
     2. 25 back, 25 breast, 25 free
     3. 25 breast, 25 free, 25 fly
     4. 25 free, 25 fly, 25 back

6x100 (same order as 9x100)

16x25 odds: IM order fast, evens: easy free. 0-5 seconds rest

200 cool down choice

3200 Yards

October 16 - 3200 yards

Warm Up:
200 Swim, 200 Pull, 200 Kick

Main Set:
4x100 Kick
4x100 Strong Pull
3x100 Breast Kick
3x100 Breaststroke
2x100 Back Kick
2x100 Backstroke
1x100 Dolphin Kick
1x100 Butterfly
8x50 Odds IM order, Evens Free easy

Warm Down:
200 easy swim

Welcome to the PAST!

Panthers Adult Swim Team (PAST) is a swim group for competitive swimmers and those who want to improve their stroke.  Swimming in the PAST will be a great way to stay fit through strength and endurance workouts.  For those who are competitive swimmers (or would like to be), we would love to take PAST swimmers to future Utah meets!  PAST swimmers workout at Northwest Recreation Center in the Rose Park area of Salt Lake City.  If you are not in the area, you are welcome to use the workouts on your own

Swimming is an exercise and PAST-time that can be enjoyed for a lifetime.  During my professional aquatics career, I continue to see lives change, health improve, and friendships develop through this miraculous medium that equalizes us all - water!

Please bookmark or follow this blog and join the fun community of swimmers in the Northwest/Rose Park area.  To begin, we will first post swim workouts on the blog Monday through Friday, and written on the white board at the South-East corner of the lap pool. I will also announce days that I will be coaching if you would like some extra help on your strokes.  With growth, we will post regular PAST swimming times that will be coached.

Thank you for your support! I look forward to the growth of this team. PAST participation will be included in daily fees or membership to the rec center.

Josh Reusser
Aquatics Coordinator