Page 1 of 2 12 LastLast
Results 1 to 20 of 35

Thread: Lowry Masters Workouts (Aurora, CO)

  1. #1
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Lowry Masters Workouts (Aurora, CO)

    Why not... I'll start with this and see how well it's received.

    Words of warning -
    • All workouts are LCM at high altitude (5600 ft). If you think the intervals are too easy, you should try them up here before you say that.
    • I may not be entirely consistent with my posting of these. I have a day job and family that keep me quite busy. It may make more sense for me to post a week at a time. Not sure if I can get far enough ahead of the train to do them in advance, or have to do them
    • Most of the training is geared towards being able to RACE 100's & 200's. 50's & 400's occasionally. This is *NOT* a high yardage program. Quality first!
    • There are usually 2 workout groups - 1:20-1:25 and 1:40-1:45. These are per 100 LCM Threshold/EN2 speed for a 30ish minute set and the times are how fast you are swimming, not what you are leaving on. I try to scale the slower workout from the faster one.
    • These are meant to be done in 1 hour. That's all the time we have!
    • Some pieces of this might lean towards USRPT at times. This is intentional and desired.
    • I will post the workouts as a PDF and provide any needed additional info on the original post.
    • Constructive feedback is always welcome and appreciated!!


    First workout was a "killa" and geared towards 400 race-pace work.
    Attached Files Attached Files

  2. #2
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Thursday, June 20, 2019 - Recovery(ish) / Aerobic -

    A small step back in terms of intensity after the 1,200 at 400 Race Pace work on Wednesday. Also a little bit of recovery before our traditional "Fast Friday" with a lactate workout.

    The 150's are the most challenging piece of this and then the intervals slow up... From 1:30 to 1:40 to 1:50 on the fast group. Notice also that you can do "choice" on the 100 and or 50 if you want to get a bit of non-free done with a lighter interval.

    Swim Faster!!
    R
    Attached Files Attached Files

  3. #3
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    (FAST) Friday, June 21, 2019 -

    This is where the real racing happens!! Start point is 3 X 100's on 6:00 and 3 X 50's on 4:00 after a bit of warm-up. This will likely stay the same for future Fridays through the summer. All of them are off the blocks and in heats going every 2 minutes on the 100's and every 1:20 on the 50's.

    "You can't go faster unless you GO FASTER!!"
    - Jon Urbanchek
    Attached Files Attached Files

  4. #4
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Monday, June 24, 2019 -

    Light-Switching (on-off) speedwork. This is also about as close to "Distance Work" as we really get. Main set focused on 250's fast with a challenging interval (3:35) with recovery-ish 200's in between each 250 - 4 rounds! Some chose to do some stroke on the 200's though the interval on the 250's don't allow for much else other than Freestyle. Finishing with a small set of Gear Optional 50's to finish fast after being pretty wiped out after the 250's. Fins were a very popular choice here.
    Attached Files Attached Files

  5. #5
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Tuesday, June 25, 2019 -

    200 Race Pace day... Some intermittent speed work with a goal of hitting 200 speed in each of the fast 50's. Also a finishing set that gears towards front-end speed. Good chance that your freestyle is pretty fatigued after yesterday, don't be shy about doing other strokes with the fast 50's. Intervals should allow for it (mostly).

    Swim Faster!
    Rob
    Attached Files Attached Files

  6. #6
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    LOOK! An actual RECOVERY workout! (I get grief about not doing enough of these.. )

    Intervals are fairly bloated/easy and the sets are smaller (< 1000 total). There is a bit more kicking in this one just to get people off of their likely-fatigued upper bodies after the past couple of harder workouts.

    Planning to make tomorrow a 6 or 7 level of workout (out of 10) before FAST FRIDAY (which most consider a 10)!
    Attached Files Attached Files

  7. #7
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Thursday, June 27, 2019 -

    A bit more "back at it" to day. A smaller "distance" set of 300's with some non-free to finish each 300 and work on fatigued non-free (stroke) swimming. Speed work today comes in late in the workout and as more of a prep for tomorrow's Fast Friday race session.

    Temps here look to have finally made it back into the 90's (I am *NOT* complaining about this at all!!), so our water temps might be climbing a bit too. This makes longer swims pretty draining and getting good speed work harder to get up to speed and maintain for very long. Hopefully your waters have been cooler than ours!

    Have fun!!
    R
    Attached Files Attached Files

  8. #8
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Friday, June 28, 2019 -

    FAST FRIDAY!! Most all of this year's FAST FRIDAY practices will be in this same format and the group has agreed that they want to stick with the 3 x 100's & 3 x 50's format rather than increasing the number of 100's and decreasing the 50's (i.e. 4 X 100's & 2 X 50's, etc.) each week. This was done last year, though many more in the group were focused on big meets in August in 2018. That is not the case so much this year and this year's regulars agreed that 3/3 was enough pain & suffering

    We usually have 4-5 lanes doing this from the blocks and keep 1-2 lanes open for warm down and/or those that want to do something else of their own choosing.

    I have attached a practice with this format and will likely just re-post it each Friday, assuming this will be the same each week.
    Attached Files Attached Files

  9. #9
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Monday, July 1, 2019 -

    Now you start to see a pattern developing in the workouts... Mondays and Fridays are becoming more high-quality speed efforts while Tu/We are mixed and Thursday is more of a prep or even recovery day before Fast Fridays. I plan to ask today about how many are looking at doing the lone LCM summer meet in a couple of weeks at the University of Denver. If enough plan to go, I'll set up a third group for the week of the meet as a bit of a mini-resting week for them.

    Today we're jumping into a set of 50's with the goal of repeating 200 pace / effort. 4 rounds of 3 fast and 1 easy. Ultimately, we are tracking this set towards being able to handle 2 sets of 10x50's - all fast! After this, we have a choice with a set of 150's pull or swim, or a set of 100's kick. A few people mentioned a desire to do a bit more leg work, so this is for them

    Quality over Quantity - Always!!
    R
    Attached Files Attached Files

  10. #10
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Tuesday, July 2nd, 2019 -

    Pushing a bit more to the distance side today after a healthy dose of speed work yesterday. I was so wiped out, I fell asleep at 7:45 last night!!

    Doing an IM/Free 1st main set with a step up in speed towards the end of each round and a little extra rest between rounds and then in the 2nd main set, back to some fast 50 cycled in with an easy/recovery 50 and a build to make a round of 3. May even suggest fins as an option if you really want to attack this with a bit of over-speed.

    Swim Faster!!
    R
    Attached Files Attached Files

  11. #11
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Wednesday, July 3, 2019 -

    A bit of pre-holiday speed work with some cycling of a couple of fast 100's and 50's with easy 100's and 50's between. Healthy amount of rest on the fast swims and then a short set of 5 build-a-sprint 50's. Remember that you can put in other strokes where it says CHOICE!

    Don't forget to stay hydrated before/during/after your workouts as well as through the day! I will post another workout for tomorrow and Friday.

    GO FASTER!
    R
    Attached Files Attached Files

  12. #12
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Thursday, July 4th, 2019

    Slightly lighter, stroke-inclusive workout today with a Start & Fishing speed set. Note that the interval on the 8/6 x 100ís was changed to 2:00 to allow for a bit more rest Between and a little more intensity rather than a grind-it-out kind of set.
    Attached Files Attached Files

  13. #13
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Friday, July 5th, 2019 -

    FAST FRIDAY!! For those here in Colorado, this might carry an additional challenge as the weather is at least cloudy and a bit cooler today. Forecast is calling for "Mostly Sunny" around our usual 12:30 - 1:30 time slot, so there's hope!! Last week saw some improved times for several people, so keep raising the bar for yourself and never be comfortable where you are (comfortably uncomfortable)!!

    Swim Fastest!!
    R
    Attached Files Attached Files

  14. #14
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Monday, July 8, 2019 -

    The grand experiment.. I tried to export the workouts into a text format to post in the body of the workout. Kinda worked, kinda not. Workout is below as well at attached in PDF format.

    Mondays from now until August will be a fast/pace workout and this is pretty much the "top of the pile" when it comes to quantity of this effort - 1K of 200 race pace work. We might slide the interval back to :55, but we've been working our way up to this kind of a set over the past few weeks.

    Have fun & Swim Faster!!
    R



    Mon, Jul 8, 2019 12:30 PM -1:29 PM (59 mins)
    Group: Lowry Masters -1:40 -1:45 Base Pace
    Distance: 2500 LCM
    ----
    500 Choice Swim @ 10:00
    10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout! ..
    ----
    Start Time: 12:41 PM
    4 x 100 Choice Swim @ 02:15
    Odd: 25 Drill, Build, Fast, Easy
    Even: 50 Kick, 50 Drill
    ----
    Start Time: 12:52 PM
    8 x 50 Choice Swim FAST!! P-200 @ 01:05
    Either best average, or Swim Easy as needed 800/1700
    1:00 Rest Between Rounds
    8 x 50 Choice Swim FAST!! P-200 @ 01:05
    Either best average, or Swim Easy as needed
    *** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
    Set Distance/Total Distance: 1000/1700
    ----
    Start Time: 1:11 PM
    200 Choice Swim Easy/Warm Down @ 0400
    Set Distance/Total Distance: 200/1900
    ----
    Start Time: 1:17 PM
    2X Thru -
    3 x 100 Choice Swim @ 01:55
    #1 - 100 Swim
    #2 - 25 Kick, 75 Swim
    #3 - 50 Kick, 50 Swim
    Set Distance/Total Distane: 600/2500

    ++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++

    Mon, Jul 8, 2019 1230 PM -129 PM (59 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 2700 LCM
    ----
    500 Choice Swim @ 1000 1230 PM
    10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout! ..
    ----
    Start Time: 12:41 PM
    4 x 100 Choice Swim @ 02:00
    Odd: 25 Drill, Build, Fast, Easy
    Even: 50 Kick, 50 Drill
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
    Either best average, or Swim Easy as needed
    1:00 Rest Between Rounds
    8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
    Either best average, or Swim Easy as needed
    *** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
    Set Distance/Total Distance: 1000/1900
    ----
    Start Time: 1:13 PM
    200 Choice Swim Easy/Warm Down @ 04:00
    Set Distance/Total Distance: 200/2100
    ----
    Start Time: 1:19 PM
    2X Thru -
    3 x 100 Choice Swim @ 01:40
    #1 - 100 Swim
    #2 - 25 Kick, 75 Swim
    #3 - 50 Kick, 50 Swim
    Set Distance/Total Distance: 600/2700
    Attached Files Attached Files

  15. #15
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Tuesday, July 9, 2019 - Distance Day

    Countering a speed day with a longer one... As well as a bit of non-free and a mini sprint kick set at the end.

    Tue, Jul 9, 2019 12:30 PM - 1:30 PM (60 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2900 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    >> 10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    2 X Thru -
    50 Choice Drill @ 01:00
    50 Choice Kick @ 01:00
    50 Choice Swim Build @ 00:55
    50 Choice Swim Moderate @ 00:55
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:50 PM
    4 X Thru -
    250 Freestyle Swim @ 04:20
    2 x 100 Swim @ 01:55
    >>> #1: 50 Fly, 50 Back
    >>> #2: 50 Breast, 50 Free
    Set Distance/Total Distance: 1800/2700
    ----
    Start Time: 1:24 PM
    4 x 50 Choice Kick FAST!! @ 01:15
    Set Distance/Total Distance: 200/2900
    ++++++++++++++++++++++++++++++++++++++++++++++++++
    Tue, Jul 9, 2019 12:30 PM - 1:30 PM (60 mins)
    Group: Lowry Masters - 1:20 -1:25 Base Pace
    Distance: 3100 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    >> 10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    2 X Thru -
    50 Choice Drill @ 01:00
    50 Choice Kick @ 01:00
    50 Choice Swim Build @ 00:55
    50 Choice Swim Moderate @ 00:55
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:50 PM
    4 X Thru -
    300 Freestyle Swim @ 04:30
    2 x 100 Swim @ 01:45
    >>> #1: 50 Fly, 50 Back
    >>> #2: 50 Breast, 50 Free
    Set Distance/Total Distance: 2000/2900
    ----
    Start Time: 1:24 PM
    4 x 50 Choice Kick FAST!! @ 01:15
    Set Distance/Total Distance: 200/3100
    Attached Files Attached Files

  16. #16
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Wednesday, July 10, 2019 -

    Back to FAST!! This time we use two main speed sets - one longer, one shorter. The longer one is a set of alternating 150-100's with a very challenging interval on the 150's freestyle, followed by a recovery-ish 100 choice for 5 or 6 rounds. To finish, we attack a set of 6 X 50's SPRINT on 2:00 with a choice of gear. Those who are swimming in the meet on Sunday were encouraged to bring fins and work on assisted speed.

    Swim FASTER!!
    R

    Wed, Jul 10, 2019 12:30 PM - 1:30 PM (60 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2500 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    8 x 50 Choice Swim @ 01:00
    Twice through...
    >>> #1 Kick
    >>> #2 Drill
    >>> #3 Build
    >>> #4 Moderate
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    5 x Thru:
    >>> 150 Freestyle Swim @ 02:30
    >>> 100 Choice Swim @ 02:30
    ** NOTE: Do an extra 50 Easy after the finish of the 5th round to get back to shallow end.
    Set Distance/Total Distance: 1300/2200
    ----
    Start Time: 1:17 PM
    *** GEAR OPTIONAL ***
    6 x 50 Choice Swim SPRINT @ 02:00
    Goal: 100 Pace + 1 ** If using fins, get UNDER 100 PACE!!
    Set Distance/Total Distance: 300/2500
    ++++++++++++++++++++++++++++++++++++++++++++++++++
    Wed, Jul 10, 2019 12:30 PM - 1:30 PM (60 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 2700 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    8 x 50 Choice Swim @ 01:00
    Twice through...
    >>> #1 Kick
    >>> #2 Drill
    >>> #3 Build
    >>> #4 Moderate
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    6 x Thru:
    >>> 150 Freestyle Swim @ 02:05
    >>> 100 Choice Swim @ 02:05
    Set Distance/Total Distance: 1500/2400
    ----
    Start Time: 1:17 PM
    *** GEAR OPTIONAL ***
    6 x 50 Choice Swim SPRINT @ 02:00
    Goal: 100 Pace + 1 ** If using fins, get UNDER 100 PACE!!
    Set Distance/Total Distance: 300/2700
    Attached Files Attached Files

  17. #17
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Thursday, July 11, 2019 - RECOVERY DAY

    Now that we are in the full swing of the summer LCM season, Thursdays are pretty much going to be recovery workouts with smaller sets and easier intervals. This one had a lot of descending to allow those that felt like they didn't want/need the lighter workload to counter it with intensity, but to also present enough challenge to everyone that might be going to the meet on Sunday to "maintain" systems. Did a bit of assisted speed with fins at the end with some 50's.

    Swim Faster!!
    R

    Thu, Jul 11, 2019 12:30 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2600 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    3 x 100 Choice Swim @ 02:00
    25 Fist, 25 Build, 25 Fast, 25 EZ
    Set Distance/Total Distance: 300/800
    ----
    Start Time: 12:49 PM
    4 x 200 Choice Swim Descend @ 04:10
    >>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
    Set Distance/Total Distance: 800/1600
    ----
    Start Time: 1:07 PM
    6 x 100 Choice Swim @ 02:00
    >>> Descend 1 to 3; 4 to 6.
    Set Distance/Total Distance: 600/2200
    ----
    Start Time: 1:20 PM
    8 x 50 Choice Swim With Fins @ 01:00
    >>> Odd: Moderate
    >>> Even: SPRINT!!
    >>> ** Meet Swimmers: Sprint #2, #5, #8.
    Set Distance/Total Distance: 400/2600

    ++++++++++++++++++++++++++++++++++++++++++++++++++

    Thu, Jul 11, 2019 12:30 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2800 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    3 x 100 Choice Swim @ 02:00
    25 Fist, 25 Build, 25 Fast, 25 EZ
    Set Distance/Total Distance: 300/800
    ----
    Start Time: 12:49 PM
    4 x 200 Choice Swim Descend @ 03:40
    >>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
    Set Distance/Total Distance: 800/1600
    ----
    Start Time: 1:05 PM
    6 x 100 Choice Swim @ 01:45
    >>> Descend 1 to 4; 5 to 8.
    Set Distance/Total Distance: 800/2400
    ----
    Start Time: 1:20 PM
    8 x 50 Choice Swim With Fins @ 01:00
    >>> Odd: Moderate
    >>> Even: SPRINT!!
    >>> ** Meet Swimmers: Sprint #2, #5, #8.
    Set Distance/Total Distance: 400/2800
    Attached Files Attached Files

  18. #18
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Friday, July 12, 2019 - FAST FRIDAY!!

    It's that time!! Time to see what you've got! Maybe a bit more hype this week with the big meets that are under way?!?!

    Swim FASTEST!!
    R

    Fri, Jul 12, 2019 12:30 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - FAST FRIDAY GROUP
    Distance: 1650 LCM
    ----
    Standard FAST FRIDAY model. You'll probably see this every Friday through the summer! Try to improve through the season!!
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    10 x 50 Choice Swim @ 01:00 Do whatever you need to get ready to SPRINT!!
    Set Distance/Total Distance: 500/1000
    ----
    Start Time: 12:53 PM
    3 x 100 Choice Swim SPRINT - From a dive! @ 06:00
    >>> Goal: At least as fast as 1/2 your 200 time!!
    3 x 50 Choice Swim SPRINT - From a dive! @ 04:00
    Set Distance/Total Distance: 450 / 1450
    ----
    Start Time: 1:24 PM
    200 Choice Swim Easy/Warm Down @ 04:00
    Set Distance/Total Distance: 200/1650
    Attached Files Attached Files

  19. #19
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Monday, July 15, 2019 - The HEAT is ON!!!

    Definitely into the heat of the summer and the workouts heat up with our common Monday fast 50's at 200 pace (90-95% effort). Similar to last Monday except we close the deal with a Pull set with some finishing speed but mechanical rehearsal in the front of the speed this time. Have a great week!

    Swim Faster!
    R

    Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2500 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    >>> 10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    4 x 100 Choice Swim @ 02:15
    >>> Odd: 25 Drill, Build, Fast, Easy
    >>> Even: 50 Kick, 50 Drill
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:52 PM
    2 X Thru -
    8 x 50 Choice Swim FAST!! P-200 (200 Pace) @ 01:05
    >>> Either best average, or Swim Easy as needed
    1:00 Rest Between Rounds
    Set Distance/Total Distance: 800/1700
    ----
    Start Time: 1:11 PM
    200 Choice Swim Easy/Warm Down @ 04:00
    Set Distance/Total Distance: 200/1900
    ----
    Start Time: 1:17 PM
    2 X Thru -
    150 Choice Pull @ 02:50
    >>> 100 Smooth, 50 Fast
    150 Choice Pull @ 02:50
    >>> 50 Smooth, 100 Fast
    Smooth = Emphasis on PERFECT MECHANICS!!
    Set Distance/Total Distance: 600/2500
    ++++++++++++++++++++++++++++++++++++++++++++++++++
    Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 2700 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    >>> 10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    4 x 100 Choice Swim @ 02:00
    >>> Odd: 25 Drill, Build, Fast, Easy
    >>> Even: 50 Kick, 50 Drill
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    2 X Thru -
    8 x 50 Choice Swim FAST!! P-200 (200 Pace) @ 01:00
    >>> Either best average, or Swim Easy as needed
    1:00 Rest Between Rounds
    Set Distance/Total Distance: 1000/1900
    ----
    Start Time: 1:13 PM
    200 Choice Swim Easy/Warm Down @ 04:00
    Set Distance/Total Distance: 200/2100
    ----
    Start Time: 1:17 PM
    2 X Thru -
    150 Choice Pull @ 02:30
    >>> 100 Smooth, 50 Fast
    150 Choice Pull @ 02:30
    >>> 50 Smooth, 100 Fast
    Smooth = Emphasis on PERFECT MECHANICS!!
    Set Distance/Total Distance: 600/2500
    Attached Files Attached Files

  20. #20
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Tuesday, July 16, 2019 - Long Speed Day!

    More Speed Please!! This will kill me more than it does you... If you've never seen me, I am bigger than the average swimming bear (I lift a lot of weights), so this long course, long speed stuff just brutalizes me, but here we go anyway!! Main set is a 400 emphasis with 3 sets of 4 X 100's fast with 20 seconds between and a couple of minutes between sets. A bit of kick & pull to finish things off! Enjoy!

    Swim Faster!
    R

    Tue, Jul 16, 2019 12:30 PM - 1:30 PM (59 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2500 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    >>> 10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    2 X Thru -
    > Round 1, speed is Build, Round 2, speed is Fast!
    >>> 50 Choice Swim @ 01:00
    >>>>>> 25 Easy, 25 Build/Fast
    >>> 50 Choice Swim @ 01:00
    >>>>>> 25 Build/Fast, 25 Easy
    >>> 50 Choice Swim @ 01:00
    >>>>>> All Build/Fast
    >>> 50 Choice Swim Easy/Warm Down @ 01:00
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    3 x Thru -
    4 x 100 Choice Swim FAST!! with 20 Seconds rest after each 100. Whole 400 is on 10:00
    >>> Do each 400 All one Stroke, or 400 IM
    Set Distance/Total Distance: 1200/2100
    ----
    Start Time: 1:22 PM
    2 x Thru -
    2 x 50 Choice Kick @ 01:05
    100 Freestyle Pull @ 01:45
    >>> Breathe every 3rd Stroke on the pull.
    Set Distance/Total Distance: 400/2500
    ++++++++++++++++++++++++++++++++++++++++++++++++++
    Tue, Jul 16, 2019 12:30 PM - 1:30 PM (59 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 2700 LCM
    ----
    Start Time: 12:30 PM
    500 Choice Swim @ 10:00
    >>> 10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout!
    ----
    Start Time: 12:41 PM
    2 X Thru -
    > Round 1, speed is Build, Round 2, speed is Fast!
    >>> 50 Choice Swim @ 01:00
    >>>>>> 25 Easy, 25 Build/Fast
    >>> 50 Choice Swim @ 01:00
    >>>>>> 25 Build/Fast, 25 Easy
    >>> 50 Choice Swim @ 01:00
    >>>>>> All Build/Fast
    >>> 50 Choice Swim Easy/Warm Down @ 01:00
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    3 x Thru -
    4 x 100 Choice Swim FAST!! with 20 Seconds rest after each 100. Whole 400 is on 9:00
    >>> Do each 400 All one Stroke, or 400 IM
    Set Distance/Total Distance: 1200/2100
    ----
    Start Time: 1:19 PM
    2 x Thru -
    2 x 50 Choice Kick @ 01:05
    2 x 100 Freestyle Pull @ 01:45
    >>> Breathe every 3rd Stroke on the pull.
    Set Distance/Total Distance: 600/2700
    Attached Files Attached Files

Page 1 of 2 12 LastLast

Similar Threads

  1. New to Masters Workouts
    By wahoopoet in forum General Swimming-Related Discussions
    Replies: 7
    Last Post: May 17th, 2011, 11:01 AM
  2. Aurora Masters
    By lacey in forum Colorado
    Replies: 2
    Last Post: August 21st, 2007, 12:53 PM
  3. Anyone know of a place to swim in East Aurora, NY
    By Blue Horn in forum General Swimming-Related Discussions
    Replies: 2
    Last Post: March 24th, 2006, 07:50 AM
  4. How much do you pay for masters workouts?
    By RiverGirl in forum General Swimming-Related Discussions
    Replies: 40
    Last Post: February 10th, 2005, 10:33 PM
  5. Aurora
    By swimrat in forum Colorado
    Replies: 4
    Last Post: November 8th, 2004, 10:58 AM

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •