Why not... I'll start with this and see how well it's received.
Words of warning -
All workouts are LCM at high altitude (5600 ft). If you think the intervals are too easy, you should try them up here before you say that.
I may not be entirely consistent with my posting of these. I have a day job and family that keep me quite busy. It may make more sense for me to post a week at a time. Not sure if I can get far enough ahead of the train to do them in advance, or have to do them
Most of the training is geared towards being able to RACE 100's & 200's. 50's & 400's occasionally. This is *NOT* a high yardage program. Quality first!
There are usually 2 workout groups - 1:20-1:25 and 1:40-1:45. These are per 100 LCM Threshold/EN2 speed for a 30ish minute set and the times are how fast you are swimming, not what you are leaving on. I try to scale the slower workout from the faster one.
These are meant to be done in 1 hour. That's all the time we have!
Some pieces of this might lean towards USRPT at times. This is intentional and desired.
I will post the workouts as a PDF and provide any needed additional info on the original post.
Constructive feedback is always welcome and appreciated!!
First workout was a "killa" and geared towards 400 race-pace work.
Monday, July 1, 2019 -
Now you start to see a pattern developing in the workouts... Mondays and Fridays are becoming more high-quality speed efforts while Tu/We are mixed and Thursday is more of a prep or even recovery day before Fast Fridays. I plan to ask today about how many are looking at doing the lone LCM summer meet in a couple of weeks at the University of Denver. If enough plan to go, I'll set up a third group for the week of the meet as a bit of a mini-resting week for them.
Today we're jumping into a set of 50's with the goal of repeating 200 pace / effort. 4 rounds of 3 fast and 1 easy. Ultimately, we are tracking this set towards being able to handle 2 sets of 10x50's - all fast! After this, we have a choice with a set of 150's pull or swim, or a set of 100's kick. A few people mentioned a desire to do a bit more leg work, so this is for them ;)
Quality over Quantity - Always!!
R
Monday, July 1, 2019 -
Now you start to see a pattern developing in the workouts... Mondays and Fridays are becoming more high-quality speed efforts while Tu/We are mixed and Thursday is more of a prep or even recovery day before Fast Fridays. I plan to ask today about how many are looking at doing the lone LCM summer meet in a couple of weeks at the University of Denver. If enough plan to go, I'll set up a third group for the week of the meet as a bit of a mini-resting week for them.
Today we're jumping into a set of 50's with the goal of repeating 200 pace / effort. 4 rounds of 3 fast and 1 easy. Ultimately, we are tracking this set towards being able to handle 2 sets of 10x50's - all fast! After this, we have a choice with a set of 150's pull or swim, or a set of 100's kick. A few people mentioned a desire to do a bit more leg work, so this is for them ;)
Quality over Quantity - Always!!
R
