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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 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. :bitching: 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 :agree: 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
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  • Former Member
    Former Member
    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. :bitching: 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 :agree: 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
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