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Bullets Masters 2006-11-21

Posted Mon, 2006-12-04 15:16 by DrCoachChris

workout by Coach Kelly

Warmup: 300 skp
9x50 @50 alt. easy/medium/fast/50
4x around: 3x100 fr. fast @1:15/1:45, 50 easy @1:15/1:30
4/8x50 breast alt. drill/swim/25: 1: 2kick/1pull; 2: 3 sec. glide; 3: br pull w/ free kick
--
2600/2400

Bullets Masters 2006-11-20

Posted Mon, 2006-12-04 15:07 by DrCoachChris

Warmup: 400 swim, 200 IM drill

A. 12x2-turn 50 fr @55: work turns and breakouts
pull 2x200 back w/20 work walls
5 min. of forward starts
8x50 @1:15 off blocks: alt. 1/2 under kick w/ 1/2 swim by 25
200 easy
--
2200 +starts

B. 10x2-turn 50 @1:30: work on flip turns and turning action
20 min. forward starts
200 easy with good turns
--
1300 +starts

Bullets Masters 2006-11-16

Posted Mon, 2006-12-04 15:02 by DrCoachChris

workout by Coach Kelly

Warmup: 300 swim, 300 kick, 300 pull

A. 8x75 @1:15: odds 25 drill/50 swim, evens build by 25
1650 for time
--
3150

B. 4-8x75@1:35: odds 25 drill/50 swim, evens build by 25
1000 for time
--
2500/2200

Bullets Masters 2006-11-15

Posted Mon, 2006-12-04 14:59 by DrCoachChris

A. all w/15 sec. rest between items:
100 swim free
200 kick w/board
300 IM drill
400 pull breathe 3/5/3/7/25
10x50 @50: odds free count strokes; evens no free
swim 3x200 stroke w/20 desc. 1-3 to 80%
pull 5x100 fr @1:25: desc. 1-5, #5 fast
swim 8x50 fr: 2@50, 2@45, 2@40, 2@35
swim 12x25: 2@30, 2@25, 4@20, 4@15
swim down 50 easy
--
3350

B. all w/15 sec. rest between items:
100 swim free
200 kick w/board
300 IM drill
400 pull breathe 3/5/3/7/25
10x50 @1:00: odds free count strokes; evens no free
swim 3x200 stroke w/20 desc. 1-3 to 80%
pull 5x100 fr @1:40/2:00: desc. 1-5, #5 fast
swim 8x25: 3@30, 2@25, 2@20
swim down 50 easy
--
2850

C. all w/15 sec. rest between items:
100 swim free
200 kick w/board
300 IM drill
400 pull breathe 3/5/3/7/25
10x50 @1:00: odds free count strokes; evens no free
swim 3x200 stroke w/20 desc. 1-3 to 80%
swim 12x25: 3@40, 3@35, 3@30, 3@25
swim down 50 easy
--
2450

Bullets Masters 2006-11-14

Posted Mon, 2006-12-04 14:43 by DrCoachChris

workout by Coach Kelly

500 choice
200 kick
8x50 @1:00: #1-4 thumbs-up catch-up, #5-8 count long strokes

A. 4x100 pull breathe 3/5/25 @1:25/1:40/2:00
4x75 alt. fl/bk/br, bk/br/fr @1:15
8x25 fr fast @30/40
300 kick
4x200 IM @3:15: 7-14-7-14 (<=7 strokes/length for fly, 14 for back, 7 for breast, 14 for free)
100 easy
--
3200

B. swim 3x100 w/fins
2x75 alt. bk/br/75
8x25 fast fr @40
200 kick
300 swim fr hold 20 strokes/length
--
2250

Bullets Masters 2006-11-13

Posted Mon, 2006-12-04 14:37 by DrCoachChris

Warmup: 200 swim choice

A. Fischburn Set on i=2:00
100 easy
4x25 @25 easy choice
--
3900

B. swim: 4x100@3:00, 3x200@4:00, 2x300@5:00/5:30/6:00, 400 fast @6:00
100 easy
12/8x25 kick @30/40
every 3rd 25 fast
100/50 easy
--
2700/2550

Bullets Masters 2006-11-9

Posted Thu, 2006-11-09 07:30 by DrCoachChris

workout by Coach Kelly

WU: 800 choice
3x around: 3x50 kick @1, 50 swim free @1 at 12 strokes/length
100 fast/easy/12.5
descending 50s on 1:01: make it back each time by the top until you can't any more
so on #21, leave at the 20 and go 40 or faster, etc.
(DrCoachChris' comments follow)
held 37-38 on the first 10 (except #1, I went like 52 for kicks... it was fun to swim like an 80-year-old)
held 35-36 on the next 10
held 33-34 until about #25, then started descending for real (I kinda had to to keep making the time)
on #30 (<=31), I went 30
#31 (<=30): 29
#32 (<=29): 29
#33 (<=28): 29
50 easy at the end... I needed it.
--
3200

Bullets Masters 2006-11-8

Posted Wed, 2006-11-08 12:14 by DrCoachChris

600 swim mix strokes
A. 8x75 @1:15: 2 of each IM order: kick/drill/swim/25
pull 3x200 fr @2:50 descend
2 sets of 6x100 @1:40: 100 free, 75 fr/25 stroke, 50 fr/50 str, 50 str/50 fr, 75 str/25 fr, 100 stroke
200 easy
--
3200

B. pull 3x200 w/20 sec. rest. descend
swim 2 sets of 5x100 @2:10: 100 free, 75 fr/25 stroke, 50 fr/50 str, 25 fr/75 str, 100 stroke
swim 8x25 @30 odds fr, evens no fr
--
2500

Bullets Masters 2006-11-7

Posted Wed, 2006-11-08 11:07 by DrCoachChris

Workout by Coach Kelly

WU: 300 swim, 300 kick, 300 pull
6x100 @1:30 w/fins: 50 6 kicks/pull, 50 swim fr

A. 2x around: 3x100 pull @1:25; 250 IM (25 fl/50 bk/75 br/100 fr) @4:00; 4x50 choice (fast/easy, easy/fast, fast, easy) @50
5 buckets on increasing weight fr @1:30
200 easy swim down
--
3200 +buckets

B. 3x100 pull
200 no free
3x50 fast/easy/25
600 fr alt. 50 catch-up, 50 sw
--
2750

Bullets Masters 2006-11-6

Posted Wed, 2006-11-08 11:00 by DrCoachChris

WU: 300 swim, 200 kick, 300 pull
3 sets of 4x150 @2:15/2:40: set 1 swim, work walls; set 2 pull breathe 3/5/25; set 3 descend (still work walls)
100 easy
12x25 @35 1/2 under, 1/2 over
--
3000

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