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Bullets Masters 2006-10-26

Posted Thu, 2006-10-26 06:32 by DrCoachChris

Workout by Coach Kelly

WU: 200 fr, 200 kick, 200 pull, 200 no fr
swim 2x around @ 50: 50 fr build, 50 fr fast/easy/25, 50 fr/bk/25, 50 build bk, 50 bk fast/easy/25
2x around: 4x50 build @50: count strokes; 4x75 pull @1:15 (fr breathe 3down/5back); 4x100 @1:25/1:40: descend 1-4; round 1 free; round 2 50s and 75s back, 100s IM
200 easy swim down
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3300

ow my arms...

Bullets Masters 2006-10-25

Posted Wed, 2006-10-25 20:12 by DrCoachChris

WU: 400 RIM k/s/25, 400 pull breathe 3/5/25
A. swim 6x300 fr @4: descend 1-3, 4-6; #3 and 6 at 85-90%
B. swim 5x300 @5: descend 1-5; #5 at 85-90%
C. swim 4x300 @5:30: descend 1-4: #4 at 85-90%
100 easy
A. kick 8x75 @1:30/5 sec. rest: #3, 5, 8 fast
B. kick 8x50 w/15 sec. rest: #3, 5, 8 fast
200 easy swim down
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3500/3200/2700

Bullets Masters 2006-10-24

Posted Wed, 2006-10-25 20:08 by DrCoachChris

Workout by Coach Kelly

WU: 400 alt. swim/drill/50; 400 alt. kick/swim/50
8x50 @1:00 backstroke drill (1-4 6 kicks/switch; 5-8 6 kicks/3 strokes/switch)
3x300 w/20 sec. rest: #1 free, #2 150 fr/150 bk, #3 back
10 minutes of reps with buckets
200 easy swim down
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2300 +buckets

Bullets Masters 2006-10-23

Posted Wed, 2006-10-25 20:04 by DrCoachChris

WU: 2x around: 200 swim, 200 kick, 200 drill: 1st round free, 2nd round choice

A. 3x200 free @2:50/3:20, 3x150 choice @2:15/2:20/2:30, 3x200 free @2:50/3:20: 2nd set of 200s faster than 1st set; 100 easy; 12x25 @30: odds pull free (no buoy), evens choice
--
3250

B. 3x150 free @2:50, 3x100 choice @2:15, 3x150 free @2:50: 2nd set of 150s faster than 1st set; 100 easy
--
2500

Bullets Masters 2006-10-19

Posted Fri, 2006-10-20 10:53 by DrCoachChris

Workout by Coach Kelly

WU: 400 swim, 200 kick
8x75 @1:15/1:30: 25kick/25drill/25swim
2x around: 6x25 kick @ 30; 3x100 pull @ 1:30; 200 swim build by 50; 1 min. rest
100 easy
swim 10x50 @ 1: count strokes on first 50; reduce #strokes per 50 by one on each successive 50
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3100

Bullets Masters 2006-10-18

Posted Wed, 2006-10-18 06:55 by DrCoachChris

WU: 3000 swim free
200 kick choice
200 drill choice: mix 2 strokes

6x around: 25 easy free on 30; 50 drill choice on 1:00/1:15; 75 swim (same stroke as drill) on 1:15/1:30: Keep strokes smooth; work walls

pull 6x150 on 2:15/2:30 smooth free breathe 3/5/25

swim 12x25 on 30 choice: #3, 5, 8 fast

50 easy
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2850

Waves 2005-11-25 am

Posted Sat, 2006-10-14 17:42 by DrCoachChris

Warmup: 300 swim free, 200 kick choice, 200 pull or drill choice

6 times around, 10 sec. rest between each item:
(75 smooth, 50 drill, 20 build to 75-80% (drill and build should be the same within each round))
100 easy
12x100 w/10 sec. rest: odds swim free; evens your choice (swim, kick, drill, or pull either free, stroke, or choice -- feel free to mix up the evens: the point is to keep moving)
20x25 on 30 choice swim down
--
3400

Waves 2005-5-4 pm

Posted Sat, 2006-10-14 17:40 by DrCoachChris

Warmup: 400 free swim, 300 Rev. IM alt kick/swim/25, 200 IM drill, 100 easy choice
swim 2 sets of 10x50 (straight through): 2x(4 on 50, 3 on 45, 2 on 40, 1 on 35)
100 easy
kick 8x75 on 1:30: 50 smooth, 25 build to fast
swim 12x25 on 30: #4, 7, 10 FAST
--
3000

Waves 2005-3-30 pm

Posted Sat, 2006-10-14 17:39 by DrCoachChris

Warmup: 400 swim, 200 kick, 200 pull or drill
4 times around: 200 IM drill, 4x50 stroke fast on 1:00
swim down 16x25 on 30 choice
--
2800

IMSA 2005-3-17 am

Posted Sat, 2006-10-14 17:38 by DrCoachChris

Warmup: 800 swim
3 sets of 4x150 on 2:30:
set #1 breast
set #2 pull
set #3 kick w/fins
50 easy
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2650

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