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View Full Version : Open Water Workouts - by Scott Hoftiezer



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  1. Saturday, March 17, 2007
  2. March 19 to March 23
  3. March 24 to March 30
  4. March 31 to April 6
  5. April 7 to April 13
  6. April 14 to April 20
  7. April 21 to April 27
  8. April 28 to May 4
  9. May 5 to May 11
  10. May 12 to May 18
  11. May 19 to May 25
  12. May 26 to June 1
  13. June 2 to June 8
  14. June 9 to June 15
  15. June 16 to June 22
  16. June 23 to June 29
  17. June 30 to July 6
  18. July 7 to July 13
  19. July 14 to July 20
  20. July 21 to July 27
  21. July 28 to August 3
  22. August 4 to August 10
  23. August 11 to August 17
  24. August 18 to August 24
  25. August 25 to August 31
  26. September 1 to September 7
  27. September 8 to September 14
  28. September 15 to September 21
  29. September 22 to September 28
  30. September 29 to October 5
  31. October 6 to October 12
  32. October 13 to October 19
  33. October 20 to October 26
  34. October 27 to November 2
  35. November 3 to November 9
  36. November 10 to November 16
  37. November 17 to November 23
  38. November 24 to November 30
  39. December 1 to December 7
  40. December 8 to December 14
  41. December 15 to December 21
  42. December 22 to December 28
  43. December 29 to December 31 (January 4, 2008)
  44. Main page
  45. January 14-19
  46. January 21 - 26
  47. January 28 - February 2
  48. February 4 - 9
  49. February 11 - 16
  50. February 18 - 23
  51. Be ready for USMS Nationals! (workouts for 2-25/3-1)
  52. Build your lung capacity! (March 3-8)
  53. REST is GOOD!!! March 10- 15
  54. Practice Swimming FAST!!! (March 17 - 26)
  55. Grow Younger - Live Longer (March 27 - 31
  56. No April Fools Around Here! (April 1 thru April 5)
  57. Swimming for life! (April 7-12
  58. Practice slower if you want to swim FASTER (April 14-19)
  59. Put some 'SPRING' in your step: April 21-26
  60. Week of Masters Nationals!!! April 28 - May 3
  61. Do you like fins? Week of May 5-10
  62. Change is good!!!May 12 - 17, '08
  63. Time to make adjustments; May 18 - 24
  64. Where's the Wall! Week of May 25 - 31
  65. June 1 - 7, 2008
  66. Getting back up. June 15 - 24, 2008
  67. June 29 - July 5, 2008
  68. How are you living... July 6 - 12, 2008
  69. What is success? July 13-22, 2008
  70. July 28 - August 2, 2008
  71. Hypoxic week! Have fun with it! - August 3 - 12
  72. Leg Action! August 13 - 16, 2008
  73. August 22-23, 2008
  74. August 24-30, 2008
  75. Hypoxic = Improvement; September 1 - September 6, 2008
  76. September 7 - September 13
  77. September 14 - 20, 2008
  78. September 22 - 29, 2008
  79. September 30 - October 4, 2008
  80. October 5-11, 2008
  81. October 13 - 20, 2008
  82. October 21 - 25, 2008
  83. October 27 - November 1, 2008
  84. November 3 - 8, 208
  85. November 10 - 15, 2008
  86. November 18 - 22, 2008
  87. November 24 - 29, 2008
  88. December 1 - December 6
  89. December 8 - 13, 2008
  90. December 15 - 20, 2008
  91. December 22 - 27, 2008
  92. December 29 - 31, 2009
  93. Welcome to LDwLR
  94. Day 1 - 1/16/09 - 6,300 Yards - 1h47m
  95. Days 2 and 3 - 1/17/09 & 1/18/09
  96. Day 4 - 1/19/09 - 5,850 Yards - 1h37m
  97. Day 5 - 1/20/09 - 6,150 Yards - 1h38m
  98. Day 6 - 1/21/09 - 6,450 Yards - 1h48m
  99. Day 7 - 1/22/09 - 6,000 Yards - 1h50m
  100. Day 8 - 1/23/09 - 6,450 Yards - 1h33m
  101. Days 9 and 10 - 1/24/09 & 1/25/09
  102. Day 11 - 1/26/09 - 6,000 Yards - 1h38m
  103. Day 12 - 1/27/09 - 5,475 Yards - 1h22m
  104. Day 13 - 1/28/09 - ~7,400 Yards - 2h2m
  105. Day 14 - 1/29/09 - 7,200 Yards - 2h
  106. Day 15 - 1/30/09 - 7,000 Yards - 1h50m
  107. Days 16 and 17 - 2/1/09 & 2/2/09
  108. Day 18 - 2/2/09 - 6,100 Yards - 1h40m
  109. Day 19 - 2/3/09 - 5,700 Yards - 1h21m
  110. Day 20 - 2/4/09 - 6,600 Yards - 1h51m
  111. Day 21 - 2/5/09 - 6,700 Yards - 1h54m
  112. Day 22 - 2/6/09 - 6,300 Yards - 1h50m
  113. Days 23 and 24 - 2/7/08 & 2/8/08
  114. Day 25 - 2/9/09 - 5,200 Yards - 1h36m
  115. Day 26 - 2/10/09 - 4,700 Yards - 1h14m
  116. Day 27 - 2/11/09 - 6,200 Yards - 1h47m
  117. Day 28 - 2/12/09 - 5,400 Yards - 1h27m
  118. Day 29 - 2/13/09 - 4,400 Yards - ~1h15m
  119. Days 30 and 31 - 2/14 & 2/15
  120. Day 32 - 2/16/09 - 5,750 Yards - 1h34m
  121. Day 33 - 2/17/09 - 8,150 Yards - 2h24m
  122. Day 34 - 2/18/09 - 6,600 Yards - 1h36m
  123. Day 35 - 2/19/09 - 5,200 Yards - 1h22m
  124. Day 36 - 2/20/09 - 5,700 Yards - 1h31m
  125. Days 37 and 38 - 2/21/09 & 2/22/09
  126. Day 39 - 2/23/09 - 5800 Yards - 1h29m
  127. Day 40 - 2/24/09 - 4,700 Yards - 1h13m
  128. Day 41 - 2/25/09 - 6,150 Yards - 1h44m
  129. Day 42 - 2/26/09 - 5,150 Yards - 1h24m
  130. Day 43 - 2/27/09 - 5,500 Yards - 1h27m
  131. Days 44 and 45 - 2/28/09 & 3/1/09
  132. Day 46 - 3/2/09 - 5,300 Yards - 1h31m
  133. Day 47 - 3/3/09 - 7,000 Yards - 1h55m
  134. Day 48 - 3/4/09 - 8,760 Yards - 2h45m
  135. Day 49 - 3/5/09 - 5,475 Yards - 1h38m
  136. Day 50 - 3/6/09 - 6,100 Yards - 1h40m
  137. Days 51 and 52 - 3/7/09 & 3/8/09
  138. Day 53 - 3/9/09 - 6,200 Yards - 1h44m
  139. Day 54 - 3/10/09 - 6,500 Yards - 1h38m
  140. Day 55 - 3/11/09 - 5,200 Yards - 1h20m
  141. Day 56 - 3/12/09 - 6,100 Yards - 1h56m
  142. Day 57 - 3/13/09 - 6,150 Yards - 1h41m
  143. Days 58 and 59 - 3/14/09 & 3/15/09
  144. Day 60 - 3/16/09 - 7,300 Yards - 1h56m
  145. Day 61 - 3/17/09 - 6,000 Yards - 1h45m
  146. Day 62 - 3/18/09 - 5,800 Yards - 1h39m
  147. Day 63 - 3/19/09 - 5,800 Yards - 1h46m
  148. Day 64 - 3/20/09 - 6,400 Yards - 1h58m
  149. Days 65 and 66 - 3/21/09 & 3/22/09
  150. Day 67 - 3/23/09 - 5,400 Yards - 1h25m
  151. Day 68 - 3/24/09 - 6,750 Yards - 1h48m
  152. Day 69 - 3/25/09 - 6900 Yards - 1h50m
  153. Day 70 - 3/26/09 - 5,700 Yards - 1h26m
  154. Days 70 and 71 - 3/27/09 & 3/28/09
  155. Day 72 - 3/30/09 - 5,900 Yards - 1h35m
  156. Day 73 - 3/31/09 - 6,100 Yards - 1h50m
  157. Day 74 - 4/1/09 - 76,000 Yards - 32h6m
  158. Day 75 - 4/2/09 - 5,200 Yards - 1h30m
  159. Day 76 - 4/3/09 - 7,700 Yards - 2h8m
  160. Days 77 and 78 - 4/4/09 & 4/5/09
  161. Day 79 - 4/6/09 - 5,500 Yards - 1h30m
  162. Day 80 - 4/7/09 - 6,800 Yards - 1h50m
  163. Day 81 - 4/8/09 - 6,000 Yards - 1h45m
  164. Day 82 - 4/9/09 - 6,300 Yards - 1h36m
  165. Day 83 - 4/10/09 - Test Set Day
  166. Days 84 and 85 - 4/11/09 & 4/12/09
  167. Day 86 - 4/13/09 - 7,000 Yards - 2h
  168. Day 87 - 4/14/09 - 5,800 Yards - 1h45m
  169. Day 88 - 4/15/09 - 5,860 Yards - 1h45m
  170. Day 89 - 4/16/09 - 7,000 Yards - 2h
  171. Day 90 - 4/17/09 - 6,800 Yards - 1h55m
  172. Days 91 and 92 - 4/18/09 & 4/19/09
  173. Day 93 - 4/21/09 - 7,000 Yards - 1h40m
  174. Day 94 - 4/22/09 - 6,850 Yards - 1h50m
  175. Day 95 - 4/23/09 - 6,600 Yards - 1h50m
  176. Day 96 - 4/24/09 - 7,400 Yards - 2h10m
  177. Days 97 and 98 - 4/25/09 & 4/26/09
  178. Day 99 - 4/27/09 - 7,200 Yards - 2h10m
  179. Day 100 - 4/28/09 - 6,300 Yards - 1h55m
  180. Day 101 - 4/29/09 - 7,500 Yards - 1h55m
  181. Day 102 - 4/30/09 - 4,100 Yards - 1h35m
  182. Day 103 - 5/1/09 - 7,200 Yards - 2h10m
  183. Days 104 and 105 - 5/2/09 & 5/3/09
  184. Day 106 - 5/4/09 - 5,200 Yards - 1h42m
  185. Day 107 - 5/5/09 - 6,400 Yards - 1h50m
  186. Day 108 - 5/6/09 - 6,900 Yards - 1h50m
  187. Day 109 - 5/7/09 - 6,600 Yards - 1h52m
  188. Day 110 - 5/8/09 - 6,200 Yards - 1h50m
  189. Days 111 and 112 - 5/9/09 & 5/10/09
  190. Day 113 - 5/11/09 - 6,650 Yards - 1h50m
  191. Day 114 - 5/12/09 - 6.500 Yards - 1h45m
  192. Day 115 - 5/13/09 - 6,000 Yards - 1h50m
  193. Day 116 - 5/14/09 - 6,050 Yards - 1h50m
  194. Day 117 - 5/15/09 - 6,000 Yards - 1h45m
  195. Days 118 and 119 - 5/16 & 5/17
  196. Day 120 - 5/18/09 - 7,000 Yards - 2h10m
  197. Day 121 - 5/19/09 - 7,700 Yards - 2h5m
  198. Day 122 - 5/20/09 - 6,500 Yards - 1h50m
  199. Day 123 - 5/21/09 - 6,000 Yards - 1h48m
  200. Day 124 - 5/22/09 - 7,600 Yards - 2h14m
  201. Days 125 and 126 - 5/23 & 5/24
  202. Day 127 - 5/25/09 - 7,450 Yards - 2h25m
  203. Day 128 - 5/26/09 - 6,700 Yards 2h18m
  204. Day 129 - 5/27/09 - 6,100 Yards - 2h5m
  205. Day 130 - 5/28/09 - 6,000 Yards - 1h56m
  206. Day 131 - 5/29/09 - 6,000 Yards - 1h48m
  207. Days 132 and 133 - 5/30/09 & 5/31/09
  208. Day 134 - 6/1/09 - 10,000 Yards - 3h
  209. Day 135 - 6/2/09 - 6,500 Yards - 1h58m
  210. Day 136 - 6/3/09 - 6,000 Yards - 1h42m
  211. Day 137 - 6/4/09 - 5,300 Yards - 1h36m
  212. Day 138 - 6/5/09 - 6,650 Yards - 1h48m
  213. Days 139 and 140 - 6/6/09 & 6/7/09
  214. Day 141 - 6/8/09 - 5,325 - 1h35m
  215. Day 142 - 6/9/09 - 5,200 Yards - 1h45m
  216. Day 143 - 6/10/09 - 6,100 Yards - 1h46m
  217. Day 144 - 6/11/09 - 7,150 Yards - 1h52m
  218. Day 145 - 6/12/09 - 5,500 Yards - 1h8m
  219. Days 146 and 147 - 6/13/09 & 6/14/09
  220. Day 148 - 6/15/09 - 6,000 Yards - 1h50m
  221. Day 149 - 6/16/09 - 6,750 Yards - 2h10m
  222. Day 150 - 6/17/09 - 5,600 Yards - 1h46m
  223. Day 151 - 6/18/09 - 7,500 Yards - 2h05m
  224. Day 152 - 6/19/09 - 5,750 Yards - 1h46m
  225. Days 153 and 154 - 6/20/09 & 6/21/09
  226. Day 155 - 6/22/09 - 6,050 Yards - 1h50m
  227. Day 156 - 6/23/09 - 7,450 Yards - 1h55m
  228. Day 157 - 6/24/09 - 7,800 Yards - 2h10m
  229. Day 158 - 6/25/09 - 6,100 Yards - 1h52m
  230. Day 159 - 6/26/09 - 6,500 Yards - 1h55m
  231. Days 160 and 161 - 6/27 & 6/28
  232. Day 162 - 6/29/09 - 6,800 Yards - 1h56m
  233. Day 163 - 6/30/09 - 6,000 Yards - 1h55m
  234. Day 164 - 7/1/09 - 5,800 Yards - 1h40m
  235. Day 165 - 7/2/09 - 6,250 Yards - 1h54m
  236. Day 166 - 7/3/09 - 8,050 Yards - 2h35m
  237. Days 167 and 168 - 7/4/09 & 7/5/09
  238. Day 169 - 7/6/09 - 7,450 Yards - 2h5m
  239. Day 170 - 7/7/09 - 7,300 Yards - 2h28m
  240. Day 171 - 7/8/09 - 7,000 Yards - 1h55m
  241. Day 172 - 7/9/09 - 6,400 Yards - 1h55m
  242. Day 173 - 7/10/09 - 8,950 Yards - 2h35m
  243. Days 174 and 175 - 7/11/09 & 7/12/09
  244. Day 176 - 7/13/09 - 6,000 Yards - 1h52m
  245. Day 177 - 7/14/09 - 6,000 Yards - 1h54m
  246. Day 178 - 7/15/09 - 6,000 Yards - 1h52m
  247. Day 179 - 7/16/09 - 6,275 Yards - 2h2m
  248. Day 180 - 7/17/09 - 6,600 Yards - 2h4m
  249. Days 181 and 182 - 7/18/09 & 7/19/09
  250. Day 183 - 7/20/09 - 5,900 Yards - 1h42m