I wrote last year that Dara Torres did something special. Little did I know that she'd outdo herself in grand fashion by winning the 100 free at Olympic Trials. That's right, a forty-one year old qualified for a fifth Olympic team. It's pretty impressive to think that at 41, you can do lifetime bests in the sprints at that level. It makes me wish I had the scratch to hire a team of stretchers, trainers, and nannies. In any case, my hat's off to you again, Dara. Go show the Chinese what drug-free and fast looks like... just don't forget to wear your contacts so you can see the scoreboard. I hope that Tessa makes it to China to make an appearance on the medal stand.

Some workouts I put together for Swimming World a few months ago have become the May 2008 Masters workout card. Titled "Emphasis on Diversity," the workouts represent 5 days of diverse training, as we like to do in the middle of hard training at Academy Bullets Masters. Check it out on p.32 (the left page of the centerfold)!

workout by Coach Kelly

200 swim, 200 kick, 200 IM, 200 pull
4/6x75 @1:30/2: 50 kick, 25 swim
sprint cycle: 4x25 @30: #1 easy/fast, #2 fast/easy, #3 build, #4 sprint
3x around: 4x50 drill/swim @1, 3x100 sprint @2:30

swim down 2-300 easy

200 swim, 200 drill, 200 pull

swim 2 sets of 6x100 @1:20/1:40/2: set #1 swim, set #2 pull; desc. 1-6 in each set
100 easy

choose 1:
A. 16x75 cont. IM set in sets of 4: set 1 @1:20, set 2 @1:15, set 3 @1:10, set 4 @1:05
200 easy
B. 8x75 cont. IM in sets of 4: set 1 @1:30, set 2 @1:20
3x (25 off blocks, 25 easy)
50 easy
C. 6x75 @1:40: odds fl/bk/br, evens fr
50 easy

workout by Coach Kelly

300 fr/bk/50
300 fr/br/50
300 kick

4/6x50 @50/1 desc. 1-3, 4-6

choose 1:
A. 100 @1:30/1:40, 200 @2:50/3:10, 300 @4/4:30, 4x50 @45;
100 @1:25/1:35, 200 @2:45/3:05, 300 @3:55/4:25, 4x50 @45;
100 @1:25/1:35, 200 @2:40/3, 300 @3:45/4:20

B. 100 @1:50, 200 @3:50, 100 @1:45, 4x50 @50;
100 @1:50, 200 @3:50, 100 @1:45, 4x50 @50;
100 @1:50, 200 @3:50, 100 @1:45

600 swim choice
8x50 w/10 sec. rest alt. kick/drill/25

choose 1:
A. 5x200 stroke @3:15/4 desc. 1-5
B. 6x100 IM @2:15 desc. 1-3, 4-6

100 easy

choose 1:
A. pul 6x150 fr @2:15 desc. 1-3, 4-6
B. pull 4x150 @2:30 desc. 1-4
C. pul 5x100 @2 desc. 1-5

100 swim down

2x around: 200 swim, 200 kick, 200 pull: 1st round fr, 2nd round no fr
6x50 @50/1:10 alt drill/build/25

Choose 1:

A. 2x around: [4x75 @1:15 50 build, 25 fast; 200 @2:50/3:10 neg. split; 6x50 @45/50 desc. 1-3, 4-6; 50 easy @1:30]

B. 4x75 @1:30 50 build, 25 fast; 200 @4 neg. split; 6x50 @1 desc. 1-3, 4-6; 100 easy

I have in my possession the notebook with (just about) all the Bullets Masters workouts from the whole 2006-07 short course season...

...so I'm going to enter 'em one at a time, and hope that someone enjoys what they see. As usual, if anyone has questions, shoot some email to chriscolburn at gmail dot com.

UPDATE 2007-11-15: So, I'm a little bit behind on data entry (like about 10 months, at this point), but getting there slowly. Those of you looking for workouts just got about 2 weeks of them to play with... more will come soon, I promise.

workout by Coach Kelly

400 swim
400 pull
6x75 50 kick/25 swim @1:25/1:50

choose 1:
A.2x around:
4x50 1 each IM order easy/fast/25 @50
3x100 drill (round 1 back @1:35, round 2 breast @1:45)
swim 2x200 free @2:45
50 easy
swim 8x25 half under, half over @30

B. 2x around:
3x100 (round 1 bk @2:15, round 2 br @2:30)
2x200 free @3:40/4
200 easy