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Thread: Lowry Masters Workouts (Aurora, CO)

  1. #21
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    70

    Re: Lowry Masters Workouts (Aurora, CO)

    Wednesday, July 17, 2019 - 50 Fiesta!!

    Lots of kick and 50's today to get off of the harder swimming we've been doing of late. Semi-Recovery day today as well as the main set being an IM flavor. 1 fast 100 at the end - Gear Optional! Always want to FINISH FAST so you can teach your body to FINISH FAST during races!

    Swim Faster!!
    R

    Wed, Jul 17, 2019 12:30 PM - 1:33 PM (63 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
    3 x Thru -
    50 Freestyle Swim @ 01:00
    50 Stroke Swim @ 01:00
    50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
    Set Distance/Total Distance: 450/950
    ----
    Start Time: 12:52 PM
    6 x Thru -
    Choice Kick SPRINT @ 01:00
    >>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
    1:00 Rest between efforts
    Set Distance/Total Distance: 300/1250
    ----
    50 Choice Swim @ 01:00
    Go back to the shallow end.
    Set
    Set Distance/Total Distance: 50/1300
    ----
    Start Time: 1:08 PM
    2 x Thru -
    2 x 50 Butterfly Swim @ 01:00
    >>> 1st 2 do the first 6 strokes fly, and the rest free.
    3 x 50 Backstroke @ 00:55
    >>> 2 Fast(er??), 1 Moderate.
    3 x 50 Breaststroke @ 01:00
    >>> 2 Fast(er??), 1 Moderate.
    3 x 50 Freestyle @ 01:00
    >>> 2 Fast(er??), 1 Moderate.
    Set Distance/Total Distance: 1100/2400
    ----
    Start Time: 1:30 PM
    100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
    Set Distance/Total Distance: 100/2500
    ++++++++++++++++++++++++++++++++++++++++++++++++++
    Wed, Jul 17, 2019 12:30 PM - 1:33 PM (62 mins)
    Group: Lowry Masters - 1:20 - 1:25 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 Thru -
    50 Freestyle Swim @ 01:00
    50 Stroke Swim @ 01:00
    50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
    Set Distance/Total Distance: 450/950
    ----
    Start Time: 12:52 PM
    6 x Thru -
    Choice Kick SPRINT @ 01:00
    >>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
    1:00 Rest between efforts
    Set Distance/Total Distance: 300/1250
    ----
    50 Choice Swim @ 01:00
    Go back to the shallow end.
    Set Distance/Total Distance: 50/1300
    ----
    Start Time: 1:08 PM
    2 x Thru -
    3 x 50 Butterfly Swim @ 00:55
    >>> 1st 2 do the first 6 strokes fly, and the rest free.
    3 x 50 Backstroke @ 00:50
    >>> 2 Fast(er??), 1 Moderate.
    3 x 50 Breaststroke @ 00:55
    >>> 2 Fast(er??), 1 Moderate.
    3 x 50 Freestyle @ 00:50
    >>> 2 Fast(er??), 1 Moderate.
    Set Distance/Total Distance: 1200/2500
    ----
    Start Time: 1:30 PM
    100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
    Set Distance/Total Distance: 100/2600
    Attached Files Attached Files

  2. #22
    Active Member Rob Nasser's Avatar
    Join Date
    Mar 2002
    Location
    Highlands Ranch, CO
    Posts
    70

    Re: Lowry Masters Workouts (Aurora, CO)

    Thursday, July 18, 2019 - Recovery Day

    After the feedback from yesterday's workout, a recovery day was in order! Not that yesterday was all that hard, people were just that tired! Mixed in some IM work again to force those freestyle purists to do something a little less comfortable!

    Swim Faster!!
    R

    Thu, Jul 18, 2019 12:30 PM - 1:30 PM (60 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2700 LCM
    ----
    Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
    there, not someone else, and never let someone else drive your bus!!
    Be AMAZING today!
    ----
    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 150 Choice Swim @ 02:45
    >>> #1 & #2: Drill, Build, Easy by 50's
    >>> #3 & #4: Free, Stroke, 25 Fast/Easy
    Set Distance/Total Distance: 600/1100
    ----
    Start Time: 12:54 PM
    2 x Thru -
    3 x 100 Freestyle Swim @ 01:55
    >>> Odd: Smooth/Moderate 800/1900
    >>> Even: Faster = 80-85%
    100 I.M. Swim @ 01:55
    Set Distance/Total Distance: 800/1900
    ----
    Start Time: 1:10 PM
    200 Butterfly Kick No Board, On Back @ 04:30
    Set Distance/Total Distance: 200/2100
    ----
    Start Time: 1:16 PM
    300 Freestyle Pull @ 05:40
    >>> Breathe 3-5 By 50's. Negative Split @ 150
    Set Distance/Total Distance: 300/2400
    ----
    Start Time: 1:24 PM
    6 x 50 Choice Swim @ 01:00
    >>> #1: 10M FAST, 40M Moderate
    >>> #2: 20M FAST, 30M Moderate
    >>> #3: 30M FAST, 20M Moderate
    >>> #4: 40M FAST, 10M Moderate
    >>> #5: 50M FAST
    >>> #6: 50M Moderate
    Set Distance/Total Distance: 300/2700
    +++++++++++++++++++++++++++++++++++++++++++
    Thu, Jul 18, 2019 12:30 PM - 1:31 PM (60 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 2900 LCM
    ----
    Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
    there, not someone else, and never let someone else drive your bus!!
    Be AMAZING today!
    ----
    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 150 Choice Swim @ 02:45
    >>> #1 & #2: Drill, Build, Easy by 50's
    >>> #3 & #4: Free, Stroke, 25 Fast/Easy
    Set Distance/Total Distance: 600/1100
    ----
    Start Time: 12:54 PM
    2 x Thru -
    3 x 100 Freestyle Swim @ 01:40
    >>> Odd: Smooth/Moderate 800/1900
    >>> Even: Faster = 80-85%
    100 I.M. Swim @ 01:40
    Set Distance/Total Distance: 800/1900
    ----
    Start Time: 1:08 PM
    200 Butterfly Kick No Board, On Back @ 04:30
    Set Distance/Total Distance: 200/2100
    ----
    Start Time: 1:14 PM
    500 Freestyle Pull @ 08:00
    >>> Breathe 3-5 By 50's. Negative Split @ 250
    Set Distance/Total Distance: 500/2600
    ----
    Start Time: 1:24 PM
    6 x 50 Choice Swim @ 01:00
    >>> #1: 10M FAST, 40M Moderate
    >>> #2: 20M FAST, 30M Moderate
    >>> #3: 30M FAST, 20M Moderate
    >>> #4: 40M FAST, 10M Moderate
    >>> #5: 50M FAST
    >>> #6: 50M Moderate
    Set Distance/Total Distance: 300/2900
    Attached Files Attached Files

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