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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 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
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  • Former Member
    Former Member
    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
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