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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
    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
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  • Former Member
    Former Member
    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
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