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 |
| April 19, 2018 | 6500 | Aerobic - recovery - resitance |
| March 27, 2018 | 6900 | Anaerobic - short speed work - resitance |
| October 12, 2017 | 5700 | IM aerobic - short speed work |
| 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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