Past workouts for the senior group

Periodically, workouts are posted here. These are workouts that had been "assigned" sometime in the past. Swimmers are welcome to download, and use, workouts when traveling, or when practice scheduling at home is such that a printed workout is desirable. Obtain the password from your coach.

 

Date Assigned Yardage Notes
June 27-30, 2016 5500, 6700, 5600 & 5500 4 workouts - Yardage maintenance during Olympic Trials week
November 24, 2013 5900 #1 stroke 100's, 100 free speed, IM recovery
July 21, 2011 2950 Pre-meet (taper) workout. Typo: 4x50's on the :15 should be 4x25's
July 20, 2011 5800 IM work with little fly & mid-distance free
October 15, 2009 5000 Focus on pulling & tempo work (tempo trainer needed)
June 29-July 3, 2008 6200, 5600, 4500, 2000 & 5500 5 workouts - recovery on day 4
June 10, 2008 5000 Focus on speed 100's free, recovery fly, IM work (by way of 100's)
January 22, 2008 5500 Focus on speed 100's & 50's, IM work (400 IM w/100's stroke)
January 17, 2008 5300 Mid-distance free then speed 50's & 100's free. Finish 400 IM's
January 8, 2008 5300 Primarily fast 50's, and then long paddle work
January 3, 5 & 7, 2008 5000, 5000 & 5000 Primarily IM work
November 27-29, 2007 2400, 3200 & 2650 Pre-meet (taper) workout going into championship meets
November 13, 2007 5700 Fin work
November 7-8, 2007 5800 & 5400 IM work - all strokes
October 23, 2007 5750 Focus on speed, kick-pull recovery
October 9, 2007 6050 Distance IM & free work
September 25, 2007 5400 Kick-pull workout - fast free (50's) & IM's (200's d1-6)
August 28, 2007 5700 1:10 pace work, then IM, then kick/pull
July 30-August 2, 2007 6100, 6400, 6000 & 5600 1:10 pace @1:20 - long IM - pace & paddle work - speed work
July 19, 2007 5700 Primarily IM work
April 24, 2007 5250 Focus on kick & pull - sprint 25's and 50's
March 27-April 1, 2007 5400, 5500, 6400 & 5500 IM development - 1:10 pace work - backstroke focus
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