BTC Masters Practice

Welcome to a New Season of BTC Masters

2010-06-09T06:09:00.001-07:00

The weather is giving us a bit of a head start!

Keep checking back for any updates!

To simplify the process this year we are requiring that payment and the registration/waiver be signed before getting in the pool. You can get the registration/waiver form on the BTC website or at the office at BTC.

See you guys soon!

8/12/09 Practice

2009-08-12T08:17:00.000-07:00

Warm Up
500 Choice
8x50 on :50

Main Set
5x100 swim on 1:40
4x150 pull on 15sr or 2:30
5x100 IM on 1:50

1x50 fly on 10sr
2x100 back 10sr
1x50 fly on 10sr
2x100 breast 10sr
1x50 fly on 10sr
2x100 free 10sr
1x50 fly on 10sr
2x100 IM 10sr

(3500)

8/10/09 Practice

2009-08-10T05:05:00.000-07:00

Warmup
500 choice
4x50

Mainset
4x100 free on 1:30
2x50 kick on :60

2x200 free on 3:00
2x50 free pull on :50/:60

1x250 100 free 50 active rest 100 free (100 fast pace)
1x150 50 free 50 active rest 50 free (50 fast pace)
2x50 choice on :50/:60

4x100 free on 1:30
8x25 choice on :30

Cool Down
1x200
(3000)

8/7/09 Practice

2009-08-07T04:56:00.001-07:00

Warm Up
500 Choice

4x100 free (long and strong)

Main Set
4x thru:
2x50 kick stroke
2x75 swim (25 stroke, 50 free)
4x100 swim alternate 25 stroke
(ex. 25 stroke/75 free, 25 free/25 stroke/50 free, 50 free/25 stroke/25 free, 75 free/25 stroke)
1. Fly
2. Back
3. Breast
4. Free (75s are pull instead of 25 stroke/50 free)

4x200 free
1. Pull
2. IM
3. Broken
4. Build

Cool Down
1x200

8/5/09 Practice

2009-08-05T05:08:00.000-07:00

Warm up
500 Choice

Main Set
3x300
1. pull
2. kick
3. choice

12x100
1-5 on 1:40 85% effort or 15sr
6-10 on 1:30 90% effort or 10sr
11 and 12 on 1:25 95% effort or 5sr

5x100 IM on 1:50

8x50 choice on :60

8/3/09 Practice

2009-08-03T06:49:00.000-07:00

Warmup
500 Choice

Main Set
10x100 Free (every third 100 choice/pull; build each 100 free with last 100 fastest)
5x200
-swim
-im
-kick
-pull
-swim
12x50 Free (ez, medium, fast by 50 and repeat)
(3100)
Cool Down
1x200
(3300)

7/31/09 Practice

2009-08-03T06:47:00.000-07:00

Warmup

500 Warm up

Pre-set:

2 (4x50) kick on 1:10

#1 build down (fast to slow)
#2 build up (slow to fast)
#3 easy
#4 fast

2(4x50) IM order on 1:00

2(4x50) swim on :50

#1 build down (fast to slow)
#2 build up (slow to fast)
#3 easy
#4 fast

Main Set:

1. 5 X 200's long and strong on 3:10
2. 4 x 100 pull on 1:40
3. 8x25 choice on :30

200 warm down 3500

7/29/09 Practice

2009-07-30T05:14:00.000-07:00

Warmup
500 free

2x50 kick
2x75 pull
2x100 swim

Main set

4x50 IM order
4x100 IM swim
2x200 swim (50 free, 100 im, 50 free)

4x50 Free swim
4x100 Free swim
2x200 Free swim

2x100 swim
2x75 pull
2x50 kick

Cool down
1x200

7/27/09 Practice

2009-07-27T07:00:00.000-07:00

Warm up
600 choice
8x75 Swim 1-4 free, 5-8 choice

Main Set

3x100 Free on 1:35
3x100 Choice on 1:50
6x50 Pull

3x100 Free on 1:30
3x50 Free on :50
3x50 Choice on :60
6x50 Kick

3x:
50,25,25 1. Free, 2. Choice 3. Pull

8x25 choice

Cool down
1x200

07/24/09 Practice

2009-07-24T04:44:00.000-07:00

And the weather was finally better. even though still grey, air and water temp were up. nice!

Warm up
500 Choice

200 Free Pull
2x200 IM on 3:30
200 Kick

Main Set
2x thru:
50 Free on :45
100 Free on 1:30
150 Free on 2:15
200 Free on 3:00
150 Free on 2:15
100 Free on 1:30
50 Free on :45

50 ez between ladders
--------------------

6x75 Choice on 1:15/1:20

(3400)

07/22/09 Practice

2009-07-23T12:20:00.000-07:00

Warm up
500 Choice
4x50 kick

Main Set
400 Free on 6:00
2x150 pull on 2:15/2:30/2:45
4x75 kick on 1:20/1:30

2x200 Free on 2:50/3:00
4x75 pull on 1:15/1:20/1:30
4x50 kick on :60/1:10

4x100 free on 1:25/1:30
4x50 pull on :45/:50 -1 stroke x25
4x25 kick on :20/:30

Cool Down
1x200 Choice
(3500)

7/20/09 Practice

2009-07-20T05:21:00.000-07:00

For once the water temp was pretty good.. air temp, where's summer?
Warm Up:
500 Choice
2x25/50/75

Main Set:
4x50 IM Order
4x50 Kick

4x50 IM Order
4x100 Free on 1:30

4x50 IM Order
2x200 Free Pull

4x50 IM Order
4x75 Free Build
(2900)
8x25 Sprint
(3100)

7/17/09 Practice

2009-07-17T05:03:00.000-07:00

Warm up:
500 choice
4x100 free pull

Main Set:
10x75 1-4 free (breath 3/5/7), 5-6 (kick), 7-10 (breath 3/5/7)

4x200

#1 - Fly (50 kick/100 swim (fly/freex25)/50 kick)
#2 - Back (50 kick/100 swim/50 kick)
#3 - Breast (same as above)
#4 - Free (same as above)

5x100 on 1:30

Cool Down
1x200 Choice

7/15/09 Practice

2009-07-15T04:57:00.000-07:00

Warmup:
500 Choice

5x50 on :50
5x50 on :45

Main Set:
2x200 IM on
5x200 Free Handicapped on 3:30

6x75 Free on 1:15 (last 25 sprint)

Cool Down:
1x200

7/13/09 Practice

2009-07-13T05:20:00.000-07:00

Warm Up:
500 choice

4x25 Balance Kick
2x100 Free Swim (Strong kick focus)
4x50 Free Drill (finger drag/bow&arrow drills)
2x100 Free Pull on 1:30
4x75 IM k/d/s on 1:15/1:20
2x100 Free Descend

Main Set:
1x50 Choice on :60
4x100 Free on 1:30 (smooth and strong)
1x50 Choice on :60
2x200 Free Build on 2:50/300
1x50 Choice on :60
1x400 Free Fast
1x50 EZ Choice

(3100)
optional:
8x25 IM order sprint on :25:/:30
1x200 Cool Down
(3500)

7/10/09 Practice

2009-07-10T05:01:00.000-07:00

Albeit a cold start the sun came up and turned into a very nice morning. Hoping for more of those!

Warm up
500 Choice

4x75 kick/drill/swim

Main Set
3x150 Free Swim on 2:20
1x100 Back Swim on 1:30
4x25 Back Kick on :40

3x150 Free Swim on 2:20
1x100 Breast Swim on 1:30
4x25 Breast Kick on :40

3x150 Free Swim on 2:20
1x100 IM Swim on 1:30
4x25 IM Order Kick on :40

1x300 Free Pull

(3050)
Cool Down
1x200 Choice

7/8/09 Practice

2009-07-08T06:35:00.000-07:00

Warm up
500 Choice

4x75 kick/drill/swimx25
6x50 drill choice on :60

Main Set
2x:
4x100 free on 1:30/1:40
4x50 IM order on :60
4x75 free build on 1:10/1:20

1x200 pull
2x150 swim (50free, 50no free, 50free)

Cool down
(not needed with water temp)

(3400)

7/6/09 Practice

2009-07-06T04:58:00.000-07:00

It was modified from a Maine Masters workout. From memory too so it might have been slightly different.

Warm Up
500 Choice

3x150 free
4x50 choice no free 2nd best stroke
8x25 choice no free 2nd best stroke
100 kick
100 pull

3x150 free
6x50 choice no free best stroke
10x25 choice no free best stroke
100 kick
100 pull

3x150 free
5x50 choice no free
8x25 choice no free

(3650)

7/3/09 Practice

2009-07-03T10:15:00.000-07:00

Warmup: (1100)
500 Choice

6x50 kick/swim x25
3x100 drill/swim x50 1:40/1:50 (long and strong, stretch out stroke)

Main Set: (2300)
4x75 im order 25/50 free 1:10/1:20

6x100 free on 1:30/1:40 (descend)
1x300 IM

3x200 free on 3:00/3:15
4x75 im (no free) on 1:15/1:30
8x25 choice sprint

Cool Down: (200)
1x200 choice
(3600)

7/1/09 Practice

2009-07-01T08:30:00.000-07:00

Warm up:
500 choice

4x50 Free Descend on :55
100 Kick
100 Pull

Main Set:
3x200 Free swim on 3:15
5x100 Free swim on 1:30/1:40
50 ez

4x100 IM swim on 1:50
200 Kick
200 Pull

4x50 ascend on :55
8x25 choice on :30

Cool Down:
1x200

(3600)

BTC Masters Swimming

2009-07-01T08:15:00.000-07:00

This is a tool for the Masters Swimmers who swim at Burlington Tennis Club in Burlington, Vermont. Provided here is general info and the workouts that are archived from the previous practices.

Come to this blog to find out information about the pool and the practice.

Practice is:
Monday, Wednesday and Friday mornings from 5:30am - 7:00am
Rain or Shine (to be determined if there is thunder/lightning)
Open to all levels of swimmer

Pool is:
8 Lanes
outside
equipped with pull buoys and kick boards.

Requirements for Practice:
Waiver
$50.00 for the summer (if you are interested in trying out the practice let the coach know and try it out before you decide to pay)

Contact if you are interested in swimming with the BTC Masters Swimmers:
Pool Manager - Cora Gauvin at swimbtc@yahoo.com
Coach - Tim Bard at wyltbam@gmail.com if interested in swimming with the group.

if any current btc masters swimmers knows anyone interested in joining the group please forward them to Cora or Tim. thanks.