These workouts were written by Derek Shipp, one of the coaches of the Kansas City Blazers Masters swim team. Lanes 1 and 2 in our pool are the slowest; Lanes 5 through 7 are the fastest. We swim short course during the week and long course on Saturdays, so adjust the intervals as needed.--Anna Lea Roof
 

5/7/2003 - Sprints & IM

10/4/2003 - Backstroke

10/8/2003 - IM

10/11/2003 - Distance

10/22/2003 - Breaststroke

10/25/2003 - Butterfly

10/27/2003 - Freestyle

10/29/2003 - IM, pace

10/30/2003 - Freestyle

12/23/2003 - Freestyle

12/29/2003 - Freestyle

12/30/2003 - Breaststroke

01/05/2004 - IM

01/31/2004 - Long Course

02/07/2004 - Long Course

02/14/2004 - Long Course

02/28/2004 - Long Course

03/10/2004 - Long Course

03/20/2004 - Long Course