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Bullets Masters 2006-12-4

Posted Mon, 2006-12-04 15:44 by DrCoachChris

WU: 300 swim, 200 kick, 200 IM drill, 200 pull

A. swim 16x75 cont. IM set (100 IM order, pick up where you left off) @1:15
50 easy
pull 3x200 @3:00 desc. 1-3
100 easy
--
2850

B. swim 16x50 @1:00: 4x around: 50 fl/bk, 50 fr, 50 br/fr, 50 fr; 30 sec. rest between sets of 4
pull 3x150 @3:00 desc. 1-3
100 easy
--
2250

Bullets Masters 2006-11-30

Posted Mon, 2006-12-04 15:33 by DrCoachChris

workout by Coach Kelly

WU: 800 choice
6x75 pull @1:10/1:30

A: Swim fr: 7x100 @1:25, 6x100 @1:20, 5x100 @1:15
kick 20x25 @30 recovery
--
3550

B. Swim fr: 5x100 @2:00, 5x100 @1:55, 5x100 @1:50
kick 20x25 @40 recovery
--
3250

C. Swim fr: 5x100 @2:10, 5x100 @2:05, 5x100 @2:00
kick 300 easy
--
3050

Bullets Masters 2006-11-29

Posted Mon, 2006-12-04 15:29 by DrCoachChris

WU: 400 swim, 400 IM drill, 200 pull, 100 kick br
12x75@1:45/2:00: 25 fr. swim, 25 kick choice, 25 swim stroke (1 ea. IM order, 3x around)
200 easy
--
2200

Bullets Masters 2006-11-28

Posted Mon, 2006-12-04 15:27 by DrCoachChris

workout by Coach Kelly

WU: 200 fr, 200 kick, 200 no fr, 200 pull
swim 6x50 w/fins @50/1:00: #1-3 6kicks/switch; #4-6 build
2-3x around:
2x250 @3:15/4/5, 3x50 kick @1
round 1: swim, #2 faster; round 2: pull, #2 faster; round 3: swim w/fins and paddles, all fast
3/6x50 easy choice
--
3350/2550

Bullets Masters 2006-11-27

Posted Mon, 2006-12-04 15:20 by DrCoachChris

Warmup: 800 Reverse IM k/s/25
drill 6x50 fr @1:00/ w/15

A. pull 3x300 w/20 desc. 1-3
swim 16x50: 4@50, 4@45, 4@40, 4@35
50 easy
8x25 @30 1/2 under, 1/2 over
--
3050

B. pull 3x200 w/20 desc. 1-3
swim 12x50: 3@1:05, 3@1:00, 3@55, 3@50
50 easy
4x25 @40 1/2 under, 1/2 over
--
2450

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

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