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Thread: Lowry Masters Workouts (Aurora, CO)

  1. #21
    Active Member Rob Nasser's Avatar
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    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
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    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

  3. #23
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Friday, July 19, 2019 - FAST FRIDAY!!!

    The staple to any good racers diet - RACING!! Got to go fast in order to GO FAST!! Standard Fast Friday template is attached and below!

    SWIM FASTEST!!
    R

    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 19, 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

  4. #24
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Monday, July 22, 2019 - Long Speed Day!

    Decided that a change in the Monday routine was in order. I pulled in a recent "lightswitching (on-off)" set that has a short rest & fast interval for 150's, followed by a recovery 100 on the same interval for the main set today. Finisher is a set of front-end sprint 100's with decent rest. Happy Monday!!

    Swim Faster!!
    R

    Mon, Jul 22, 2019
    1230 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:40 - 1:45 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: Drill/Build by 25
    >>> Even: Fast/ Easy by 25
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    5 x Thru -
    150 Freestyle Swim @ 02:30
    100 Choice Swim @ 02:30
    Do an additional 50 at the end to get back to the shallow end.
    Set Distance/Total Distance: 1300/2200
    ----
    Start Time: 1:17 PM
    5 x 100 Choice Swim @ 02:15
    >>> Odd: First 25 Sprint, last 75 Moderate
    >>> Even: First 50 Sprint, last 50 Moderate.
    Set Distance/Total Distance: 500/2700
    ++++++++++++++++++++++++++++++++++++++++++
    Mon, Jul 22, 2019
    1230 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 3000 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: Drill/Build by 25
    >>> Even: Fast/ Easy by 25
    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
    6 x 100 Choice Swim @ 02:00
    >>> Odd: First 25 Sprint, last 75 Moderate
    >>> Even: First 50 Sprint, last 50 Moderate.
    Set Distance/Total Distance: 600/3000
    Attached Files Attached Files
    Last edited by Rob Nasser; July 22nd, 2019 at 06:05 PM.

  5. #25
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Tuesday, July 23, 2019 -

    Sorry I missed posting this one yesterday. Day job finally got the better of me

    Tue, Jul 23, 2019 12:30 PM - 1:31 PM (61 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
    5 x Thru -
    50 Choice Kick @ 01:05 1241 PM
    50 Choice Swim @ 01:00
    >> 25 Build, 25 Easy
    Set Distance/Total Distance: 500/1000
    ----
    Start Time: 12:53 PM
    3 x thru -
    2 x 100 Choice Swim @ 01:50
    2 x 150 Freestyle Pull @ 02:40
    2 x 50 Choice Kick @ 01:05
    >>> Can also do non-free Swim here instead of Kick.
    Set Distance/Total Distance: 1800/2800
    ----
    Start Time: 1:28 PM
    2 x 50 Choice Swim @ 01:15
    >>> Deep end SPRINT, Shallow end Moderate.
    Set Distance/Total Distance: 100/2900
    +++++++++++++++++++++++++++++
    Tue, Jul 23, 2019 12:30 PM - 1:31 PM (61 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 3200 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
    5 x Thru -
    50 Choice Kick @ 01:05
    50 Choice Swim @ 01:00
    >> 25 Build, 25 Easy
    Set Distance/Total Distance: 500/1000
    ----
    Start Time: 12:53 PM
    3 x thru -
    2 x 100 Choice Swim @ 01:35
    2 x 200 Freestyle Pull @ 03:00
    2 x 50 Choice Kick @ 01:00
    >>> Can also do non-free Swim here instead of Kick.
    Set Distance/Total Distance: 2100/3100
    ----
    Start Time: 1:28 PM
    2 x 50 Choice Swim @ 01:15
    >>> Deep end SPRINT, Shallow end Moderate.
    Set Distance/Total Distance: 100/3200
    Attached Files Attached Files

  6. #26
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Wednesday, July 24, 2019 -

    Main set today is a ton of 50's with "speed bumps" and various points and at increasing frequency. Several names for this set that I've seen and done several times, but it's still good for several types of work - long, short, fast, recovery... You name it, it's there! Interval flexes enough to allow for stroke if you want.

    Swim Faster!!
    R

    Wed, Jul 24, 2019 1230 PM - 1:33 PM (63 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 3000 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
    >>> 2 - 50 Kick, 50 Build
    >>> 2 - 25 Fast, 25 Easy
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    16 x 50 Choice Swim @ 00:55
    >>> Every 4th one Fast!
    12 x 50 Choice Swim @ 01:00
    >>> Every 3rd one Fast!
    8 x 50 Choice Swim @ 01:00
    >>> Every other one Fast!
    4 x 50 Choice Swim @ 01:05
    >>> ALL FAST!!
    Set Distance/Total Distance: 2000/2900
    ----
    Start Time: 1:31 PM
    100 Choice Swim Easy/Warm Down @ 01:30
    Set Distance/Total Distance: 100/3000
    +++++++++++++++++++++++++++
    Wed, Jul 24, 2019 1230 PM - 1:31 PM (61 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 3000 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
    >>> 2 - 50 Kick, 50 Build
    >>> 2 - 25 Fast, 25 Easy
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    16 x 50 Choice Swim @ 00:50
    >>> Every 4th one Fast!
    12 x 50 Choice Swim @ 00:55
    >>> Every 3rd one Fast!
    8 x 50 Choice Swim @ 01:00
    >>> Every other one Fast!
    4 x 50 Choice Swim @ 01:05
    >>> ALL FAST!!
    Set Distance/Total Distance: 2000/2900
    ----
    Start Time: 1:31 PM
    100 Choice Swim Easy/Warm Down @ 01:30
    Set Distance/Total Distance: 100/3000
    Attached Files Attached Files

  7. #27
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Thursday, July 25, 2019 - Choppin' It Up!!

    Going mostly recovery mode today and a lot of smaller sets & repeats. A bit of pull and stroke thrown in with a hint of speed at the end (Of course!!)

    Swim Faster!!
    R

    Thu, Jul 25, 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 150 Choice Swim @ 03:10
    >>> 50 Free, 50 Stroke, 50 Choice (25 Build, 25 Easy)
    50 Choice Swim Easy/Warm Down @ 01:00
    Set Distance/Total Distance: 500/1000
    ----
    Start Time: 12:53 PM
    3 x Thru -
    3 x 100 Swim @ 02:05
    >>> #1 Free
    >>> #2 IM or Stroke
    >>> #3 Choice - 50 Kick, 50 Swim
    >>> Increase effort by each round
    Set Distance/Total Distance: 900/1900
    ----
    Start Time: 1:13 PM
    1 x 200 Freestyle Pull @ 03:30
    >>> Breathe 3
    2 x 100 Freestyle Pull @ 01:45
    >>> Breathe 5
    Set Distance/Total Distance: 400/2300
    ----
    Start Time: 1:22 PM
    2 x Thru -
    50 Choice Swim @ 01:05
    >>> 1/3 pool Sprint, 2/3 Moderate
    50 Choice Swim @ 01:05
    >>> 2/3 pool Sprint, 1/3 Moderate
    50 Choice Swim SPRINT @ 01:05
    Set Distance/Total Distance: 300/2600
    +++++++++++++++++++++++++++++++
    Thu, Jul 25, 2019 12:30 PM - 1:31 PM (61 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 3000 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 150 Choice Swim @ 02:50
    >>> 50 Free, 50 Stroke, 50 Choice (25 Build, 25 Easy)
    50 Choice Swim Easy/Warm Down @ 01:00
    Set Distance/Total Distance: 500/1000
    ----
    Start Time: 12:52 PM
    3 x Thru -
    3 x 100 Swim @ 01:50
    >>> #1 Free
    >>> #2 IM or Stroke
    >>> #3 Choice - 50 Kick, 50 Swim
    >>> Increase effort by each round
    Set Distance/Total Distance: 900/1900
    ----
    Start Time: 1:10 PM
    2 x Thru -
    1 x 200 Freestyle Pull @ 03:00
    >>> Breathe 3
    2 x 100 Freestyle Pull @ 01:30
    >>> Breathe 5
    Set Distance/Total Distance: 800/2700
    ----
    Start Time: 1:24 PM
    2 x Thru -
    50 Choice Swim @ 01:05
    >>> 1/3 pool Sprint, 2/3 Moderate
    50 Choice Swim @ 01:05
    >>> 2/3 pool Sprint, 1/3 Moderate
    50 Choice Swim SPRINT @ 01:05
    Set Distance/Total Distance: 300/3000
    Attached Files Attached Files

  8. #28
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Friday, July 26, 2019 - FAST FRIDAY!!!

    Only 2 more of these left in the season... This week and next week! Need to make them count! Standard format/lineup.

    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

  9. #29
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Monday, July 29, 2019 -

    These days are getting a bit more challenging mainly due to the rising water temp. When it's already hot outside (90-95), having even 83 degree water can make days like today more challenging than they should be.

    Going after our 20 X 50's set today and looking to set personal bests for how many you can do at or below 200 speed. A bit of kick/swim to finish and get some sun on your other side since the kicking will be without a board

    Swim Faster!!
    R

    Mon, Jul 29, 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
    8 x 50 Choice Swim FAST!! P-200 @ 01:05
    >>> Either best average, or Swim Easy as needed
    >>> 1:00 Rest Between Rounds
    8 x 50 Choice Swim FAST!! P-200 @ 01:05
    >>> Either best average, or Swim Easy as needed
    NATIONALS GROUP: only fast every other or every third!!
    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 Swim, 50 Fast
    150 Choice Pull @ 02:50
    >>>>> 50 Swim, 100 Fast
    Set Distance/Total Distance: 600/2500
    ++++++++++++++++++++++++++++++++++
    Mon, Jul 29, 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
    10 x 50 Choice Swim FAST!! P-200 @ 01:00
    >>> Either best average, or Swim Easy as needed
    1:00 Rest Between Rounds
    10 x 50 Choice Swim FAST!! P-200 @ 01:00
    >>> Either best average, or Swim Easy as needed
    NATIONALS GROUP: only fast every other or every third!!
    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
    2 x Thru -
    150 Choice @ 02:30
    >>> 100 Swim, 50 Kick
    150 Choice @ 02:30
    >>> 50 Swim, 100 Kick
    Set Distance/Total Distance: 600/2700
    Attached Files Attached Files

  10. #30
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Tuesday, July 30, 2019 -

    A little more backing off for the National group but still some needed endurance work since it's an LCM meet. Also some non-free/IM options in the big main set today!

    Swim Faster!!
    R

    Tue, Jul 30, 2019 12:30 PM - 1:31 PM (61 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 -
    150 Freestyle Swim @ 02:40
    100 Freestyle Swim @ 01:45
    2 x 100 I.M. Swim @ 01:55
    Goal: Be FASTER on #2 than #1 (or 100 faster than 150) - without sandbagging/easing-up on the first one!
    NATIONALS: Do 2 Rounds - same goal but no more than 80% effort.
    Set Distance/Total Distance: 1800/2700
    ----
    Start Time: 1:25 PM
    4 x 50 Choice Kick FAST!! @ 01:15
    NATIONALS: Odd are fast, Evens are moderate
    Set Distance/Total Distance: 200/2900
    +++++++++++++++++++++++++++++++++++++++++++++
    Tue, Jul 30, 2019 12:30 PM - 1:30 PM (61 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 -
    2 x 150 Freestyle Swim @ 02:15
    2 x 100 I.M. Swim @ 01:45
    Goal: Be FASTER on #2 than #1 - without sandbagging/easing-up on the first one!
    NATIONALS: Do 2 Rounds - same goal but no more than 80% effort.
    Set Distance/Total Distance: 2000/2900
    ----
    Start Time: 1:24 PM
    4 x 50 Choice Kick FAST!! @ 01:15
    NATIONALS: Odd are fast, Evens are moderate
    Set Distance/Total Distance: 200/3100
    Attached Files Attached Files

  11. #31
    Active Member Rob Nasser's Avatar
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    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Wednesday, July 31, 2019 -

    1 Week left!! We end our season on Tuesday, August 6th, so these are the last few workouts I'll be posting. My son came to swim this one with us since his club team is finishing their season as of tomorrow and he's looking to keep training and ready for his upcoming college season. Of course, he slayed us all - even only in semi-decent shape... Finished with a 1:04 on the last fast 100 and a :30 on the last fast 50 - FLY!?!

    IMPORTANT NOTE: I have included a Nationals workout in only the PDF file for those who are resting for the meet. There are 4 from our group that are going. You'll know who they are because they'll be REALLY FAST!!

    Swim FASTER!!!
    R

    Wed, Jul 31, 2019 12:30 PM - 1:30 PM (60 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
    2 x 150 Choice Swim @ 03:00
    >>> 25 Kick, 25 Drill, 50 Build, 50 Moderate.
    Set Distance/Total Distance: 300/800
    ----
    Start Time: 12:49 PM
    3 x Thru -
    200 Freestyle Swim FAST(er?)@ 03:30 -00:10 every round
    >>> 1st Round 200 is on 3:30 2nd Round 200 is on 3:20 3rd Round 200 is on 3:10
    100 Choice Swim Easy/Warm Down @ 02:15
    100 Freestyle Swim FAST(er?)@ 01:40 -00:05 every round
    >>>1st Round 100 is on 1:40, 2nd Round 100 is on 1:35, 3rd Round 100 is on 1:30
    100 Choice Swim Easy/Warm Down @ 02:15
    Set Distance/Total Distance: 1500/2300
    ----
    Start Time: 1:19 PM
    2 x Thru -
    2 x 50 Freestyle Swim @ 00:50
    2 x 50 Stroke Swim SPRINT @ 01:10
    Set Distance/Total Distance: 400/2700
    ----
    Start Time: 1:28 PM
    100 Choice Swim Easy/Warm Down @ 02:00
    Set Distance/Total Distance: 100/2800
    +++++++++++++++++++++++++++++++++
    Wed, Jul 31, 2019 12:30 PM - 1:30 PM (60 mins)
    Group: Lowry Masters - 1:20 -1:25 Base Pace
    Distance: 3000 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 150 Choice Swim @ 03:00
    >>> 25 Kick, 25 Drill, 50 Build, 50 Moderate.
    Set Distance/Total Distance: 300/800
    ----
    Start Time: 12:49 PM
    3 x Thru -
    200 Freestyle Swim FAST(er?) @ 03:00 -00:10 every round
    >>> 1st Round 200 is on 3:00 2nd Round 200 is on 2:50 3rd Round 200 is on 2:40
    100 Choice Swim Easy/Warm Down @ 02:00
    100 Freestyle Swim FAST(er?) @ 01:30 -00:05 every round
    >>>1st Round 100 is on 1:30, 2nd Round 100 is on 1:25, 3rd Round 100 is on 1:20
    100 Choice Swim Easy/Warm Down @ 02:00
    Set Distance/Total Distance: 1500/2300
    ----
    Start Time: 1:16 PM
    3 x Thru -
    2 x 50 Freestyle Swim @ 00:50
    2 x 50 Stroke Swim SPRINT @ 01:10
    Set Distance/Total Distance: 600/2900
    ----
    Start Time: 1:29 PM
    100 Choice Swim Easy/Warm Down @ 02:00
    Set Distance/Total Distance: 100/3000
    Attached Files Attached Files

  12. #32
    Active Member Rob Nasser's Avatar
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    Location
    Highlands Ranch, CO
    Posts
    83

    Re: Lowry Masters Workouts (Aurora, CO)

    Thursday, August 1, 2019 - Recovery Day

    A pretty easy one by comparison to earlier in the week... A bit of everything but not too much of anything
    Nationals taper workout is in the PDF.

    Swim Faster!!
    R

    Thu, Aug 1, 2019 12:30 PM - 1:30 PM (60 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
    6 x 100 Choice @ 02:10
    50 Kick, 25 Fist, 25 Swim.
    Set Distance/Total Distance: 600/1100
    ----
    Start Time: 12:56 PM
    3 x 200 Freestyle Pull @ 03:45
    Odd: Smooth
    Even: Fast 150, Easy 50.
    Set Distance/Total Distance: 600/1700
    ----
    Start Time: 1:08 PM
    3 x 100 Butterfly Kick No Board, On Back @ 02:30
    Set Distance/Total Distance: 300/2000
    ----
    Start Time: 1:17 PM
    6 x 100 Choice Swim @ 02:00
    >>> Mid-Pool Start...
    >>> 25 Build into the turn, 25 Sprint, 50 Easy.
    Set Distance/Total Distance: 600/2600
    ++++++++++++++++++++++++++++++++++
    Thu, Aug 1, 2019 12:30 PM - 1:30 PM (60 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
    6 x 100 Choice @ 02:10
    50 Kick, 25 Fist, 25 Swim.
    Set Distance/Total Distance: 600/1100
    ----
    Start Time: 12:56 PM
    4 x 200 Freestyle Pull @ 03:15
    Odd: Smooth
    Even: Fast 150, Easy 50.
    Set Distance/Total Distance: 800/1900
    ----
    Start Time: 1:09 PM
    3 x 100 Butterfly Kick No Board, On Back @ 02:30
    Set Distance/Total Distance: 300/2200
    ----
    Start Time: 1:18 PM
    6 x 100 Choice Swim @ 01:45
    >>> Mid-Pool Start...
    >>> 25 Build into the turn, 25 Sprint, 50 Easy.
    Set Distance/Total Distance: 600/2800
    Attached Files Attached Files

  13. #33
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    (FAST) Friday, August 2nd, 2019 -

    LAST FAST FRIDAY! Make it count and make it FAST!!

    Nationals group modification for this was to only do 1 X 100 at 400 pace and up to 2 of the 50's at 200 pace. Make sure that you're rested between efforts!

    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

  14. #34
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Monday, August 5, 2019 -

    2 days left! Last chance to crush our Monday 50's set (2 X (10 X 50's))!! Even added a little more rest to the interval to induce a bit more speed (& recovery ). Bring your A-Game the next 2 practices because they will be challenging! Nationals people should only do the number of 50's fast out of the 20, that corresponds to the number of days away from their first event at the meet (ie. if your first day of swimming is Friday, do 4 of the 50's at 200 to 400 speed - 4 days away including today). Do all of the 50's but the others that are not fast are meant to be done moderate/recovery speed. After the 50's set, do a few dives/starts and call it good. Not going to "save" your meet at this point if you think you've over-rested, so always err on the side of more rest. It's a standard I've used many times that has paid off nicely

    Swim Faster!!
    R

    Mon, Aug 5, 2019 12:30 PM - 1:31 PM (61 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2700 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 @ 01:55
    >>> 25 Fist, 25 Build, 25 Fast, 25 Easy
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:50 PM
    2 x Thru -
    10 x 50 Choice Swim FAST!! @ 01:05
    >>> Either best average, or Swim Easy as needed
    1:00 Rest Between Rounds
    Set Distance/Total Distance: 1000/1900
    ----
    Start Time: 1:15 PM
    3 x 250 Freestyle Pull @ 04:35
    >>> #1 - Moderate/Recovery. Breathe 3
    >>> #2 - Build 100, Fast 100, Easy 50
    >>> #3 - Alternate 50 Fast/Moderate.
    50 Choice Swim Easy/Warm Down
    Set Distance/Total Distance: 800/2700
    ++++++++++++++++++++++++++++++++++
    Mon, Aug 5, 2019 12:30 PM - 1:31 PM (61 mins)
    Group: Lowry Masters - 1:20 - 1:25 Base Pace
    Distance: 2800 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 @ 01:55
    >>> 25 Fist, 25 Build, 25 Fast, 25 Easy
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:50 PM
    2 x Thru -
    10 x 50 Choice Swim FAST!! @ 01:05
    >>> Either best average, or Swim Easy as needed
    1:00 Rest Between Rounds
    Set Distance/Total Distance: 1000/1900
    ----
    Start Time: 1:15 PM
    3 x 300 Freestyle Pull @ 04:45
    >>> #1 - Moderate/Recovery. Breathe 3
    >>> #2 - Build 100, Fast 100, Easy 50
    >>> #3 - Alternate 50 Fast/Moderate.
    Set Distance/Total Distance: 900/2800
    Attached Files Attached Files
    Last edited by Rob Nasser; August 5th, 2019 at 10:57 AM.

  15. #35
    Active Member Rob Nasser's Avatar
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    Re: Lowry Masters Workouts (Aurora, CO)

    Tuesday, August 6, 2019 - LAST PRACTICE!!

    This one's deceiving... It's only 2100/2200 meters, but it's fast... REALLY FAST! It's a 400/500 pace set that's only 900 meters and a set of sprint 50's with fins, but it felt like it was about 4000 meters. Thankfully, the water was cooler, which led to a lot of fast swimming. A handful of people were averaging 1:10-1:15 per 100's which translates to 4:40-5:00 400's. In this pool at altitude, this was some good swimming! On the 50's there were several that were hitting sub-30's in the very last set.

    Glad to be able to post these for everyone and provide some examples of ways to provide fast/race-prep swimming in an LCM pool, which can be challenging, which many in this forum would attest to. As Jon Urbanchek once told me - you can't swim fast unless you SWIM FAST! There's no swim-fast fairy that's going to tap you on the head and make you swim fast - especially long course!

    Have fun & SWIM FASTEST!!
    Rob

    Tue, Aug 6, 2019 12:30 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2100 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
    >>> Odd: Kick or Drill (Whole 50)
    >>> Even: 25 Build or Fast, 25 Easy
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    3 x thru -
    3 x 100 Choice Swim FAST!! P-500 @ 02:00
    >>> 400/500 Pace efforts!
    >>> 2:00 Rest Between Rounds
    Set Distance/Total Distance: 900/1800
    ----
    Start Time: 1:16 PM
    6 x 50 Butterfly Swim SPRINT with fins! @ 02:00
    >>> How fast can you go?!?!
    Set Distance/Total Distance: 300/2100
    +++++++++++++++++++++++++++++++
    Tue, Aug 6, 2019 12:30 PM - 1:29 PM (59 mins)
    Group: Lowry Masters - 1:40 - 1:45 Base Pace
    Distance: 2100 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
    >>> Odd: Kick or Drill (Whole 50)
    >>> Even: 25 Build or Fast, 25 Easy
    Set Distance/Total Distance: 400/900
    ----
    Start Time: 12:51 PM
    3 x thru -
    3 x 100 Choice Swim FAST!! P-500 @ 01:40
    >>> 400/500 Pace efforts!
    >>> 2:00 Rest Between Rounds
    Set Distance/Total Distance: 900/1800
    ----
    Start Time: 1:16 PM
    8 x 50 Butterfly Swim SPRINT with fins! @ 02:00
    >>> How fast can you go?!?!
    Set Distance/Total Distance: 400/2200
    Attached Files Attached Files

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