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Lowry Masters Workouts (Aurora, CO)

Former Member
Former Member
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.
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  • Former Member
    Former Member
    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
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  • Former Member
    Former Member
    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
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