DrCoachChris's blog

Bullets Masters 2006-12-11

Posted Fri, 2006-12-22 13:13 by DrCoachChris

WU: 200 fr, 200 kick choice, 200 pull choice

4x around: 25 easy fr @30, 50 drill @1:15, 75 build @1:45

swim 4x150 @3:00: 25 smooth, 100 faster, 25 easy

6/8x25 @30 swim down

--
2000

Bullets Masters 2006-12-7

Posted Sun, 2006-12-10 21:37 by DrCoachChris

4/5x300 w/20 sec. rest:

swim fr
kick choice
IM drill
3x100 choice @1:20/1:40/1:50/2:00
12x25 @30 choice every 3rd fast

A. 9x200 @3:00 desc. 1-3 (pull w/paddles), 4-6 (pull w/o paddles), 7-9 (swim)

B. 6x200 @3:30/3:45: evens faster than odds; 1-2 pull w/paddles, 3-4 pull w/o paddles, 5-6 swim

C. 6x150 @3:00 desc. 1-3 (pull w/o paddles), 4-6 (swim)

100/200 easy swim down
--
2200-3500 yds. (depends on combinations chosen above)

More About Academy Bullets Masters

Posted Wed, 2006-12-06 07:16 by DrCoachChris

Practice for the winter season is currently underway. We're always looking for more swimmers, so feel free to come and check us out. If you're looking for a Masters team to join, want to get in better shape, want a faster triathlon swim, or just want to find out what this Masters swimming thing is all about, Academy Bullets Masters is the place for you. We have lots of space (8 lanes short course with (gasp) blocks and 7 ft. deep starting end at Marmion) and a dedicated staff of professional coaches to help you achieve your individual swimming goals. More information about Bullets Masters is available on the Bullets website. Hope to see you there!

Bullets Masters 2006-12-6

Posted Wed, 2006-12-06 07:15 by DrCoachChris

WU: 200 swim fr, 400 RIM alt. k/s/25, 200 pull choice

A. 16x75 cont. IM set @1:15
pull choice: 200 smooth w/15, 2x100 pace w/10, 2x75 smooth w/10, 2x50 fast w/15
100 easy
--
2750

B. 16x75@1:15: odds fl/bk/br, evens fr
pull fr: 200 smooth w/15, 2x100 pace w/10, 2x75 smooth w/10, 2x50 fast w/15
--
2650

C. swim 2x around: 200 smooth w/15, 2x100 pace w/10, 2x75 drill w/10, 2x50 fast w/15
swim down 8x25 @40: odds fr, evens no fr
--
2300

Bullets Masters 2006-12-5

Posted Wed, 2006-12-06 07:09 by DrCoachChris

workout by Coach Kelly

WU: 300 skp
swim 9x50 @50/1:00 choice: 3x (medium, fast, sprint)

A. 10 sec rest between items:
600 (fins optional) choice alt. 100 drill/100 swim
500 alt. fr/no fr/100
400 neg. split: 2nd 200 faster
300 IM
200 kick fast
100 fly
--
3450

B. 10 sec. rest between items:
600 (fins optional) choice alt. 100 drill/100 swim
500 alt. fr/no fr/100
400 neg. split: 2nd 200 faster
--
2850

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

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