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Lowry Masters Workouts (Aurora, CO)

Former Member
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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
    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
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  • Former Member
    Former Member
    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
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