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.
Parents
Former Member
Monday, July 8, 2019 -
The grand experiment.. I tried to export the workouts into a text format to post in the body of the workout. Kinda worked, kinda not. Workout is below as well at attached in PDF format.
Mondays from now until August will be a fast/pace workout and this is pretty much the "top of the pile" when it comes to quantity of this effort - 1K of 200 race pace work. We might slide the interval back to :55, but we've been working our way up to this kind of a set over the past few weeks.
Have fun & Swim Faster!!
R
Mon, Jul 8, 2019 12:30 PM -1:29 PM (59 mins)
Group: Lowry Masters -1:40 -1:45 Base Pace
Distance: 2500 LCM
----
500 Choice Swim @ 10:00
10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout! ..
----
Start Time: 12:41 PM
4 x 100 Choice Swim @ 02:15
Odd: 25 Drill, Build, Fast, Easy
Even: 50 Kick, 50 Drill
----
Start Time: 12:52 PM
8 x 50 Choice Swim FAST!! P-200 @ 01:05
Either best average, or Swim Easy as needed 800/1700
1:00 Rest Between Rounds
8 x 50 Choice Swim FAST!! P-200 @ 01:05
Either best average, or Swim Easy as needed
*** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
Set Distance/Total Distance: 1000/1700
----
Start Time: 1:11 PM
200 Choice Swim Easy/Warm Down @ 0400
Set Distance/Total Distance: 200/1900
----
Start Time: 1:17 PM
2X Thru -
3 x 100 Choice Swim @ 01:55
#1 - 100 Swim
#2 - 25 Kick, 75 Swim
#3 - 50 Kick, 50 Swim
Set Distance/Total Distane: 600/2500
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mon, Jul 8, 2019 1230 PM -129 PM (59 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 LCM
----
500 Choice Swim @ 1000 1230 PM
10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout! ..
----
Start Time: 12:41 PM
4 x 100 Choice Swim @ 02:00
Odd: 25 Drill, Build, Fast, Easy
Even: 50 Kick, 50 Drill
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
Either best average, or Swim Easy as needed
*** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
Set Distance/Total Distance: 1000/1900
----
Start Time: 1:13 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/2100
----
Start Time: 1:19 PM
2X Thru -
3 x 100 Choice Swim @ 01:40
#1 - 100 Swim
#2 - 25 Kick, 75 Swim
#3 - 50 Kick, 50 Swim
Set Distance/Total Distance: 600/2700
Monday, July 8, 2019 -
The grand experiment.. I tried to export the workouts into a text format to post in the body of the workout. Kinda worked, kinda not. Workout is below as well at attached in PDF format.
Mondays from now until August will be a fast/pace workout and this is pretty much the "top of the pile" when it comes to quantity of this effort - 1K of 200 race pace work. We might slide the interval back to :55, but we've been working our way up to this kind of a set over the past few weeks.
Have fun & Swim Faster!!
R
Mon, Jul 8, 2019 12:30 PM -1:29 PM (59 mins)
Group: Lowry Masters -1:40 -1:45 Base Pace
Distance: 2500 LCM
----
500 Choice Swim @ 10:00
10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout! ..
----
Start Time: 12:41 PM
4 x 100 Choice Swim @ 02:15
Odd: 25 Drill, Build, Fast, Easy
Even: 50 Kick, 50 Drill
----
Start Time: 12:52 PM
8 x 50 Choice Swim FAST!! P-200 @ 01:05
Either best average, or Swim Easy as needed 800/1700
1:00 Rest Between Rounds
8 x 50 Choice Swim FAST!! P-200 @ 01:05
Either best average, or Swim Easy as needed
*** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
Set Distance/Total Distance: 1000/1700
----
Start Time: 1:11 PM
200 Choice Swim Easy/Warm Down @ 0400
Set Distance/Total Distance: 200/1900
----
Start Time: 1:17 PM
2X Thru -
3 x 100 Choice Swim @ 01:55
#1 - 100 Swim
#2 - 25 Kick, 75 Swim
#3 - 50 Kick, 50 Swim
Set Distance/Total Distane: 600/2500
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mon, Jul 8, 2019 1230 PM -129 PM (59 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 LCM
----
500 Choice Swim @ 1000 1230 PM
10 minutes of whatever you want to warm up with... 500 choice is only a suggestion, as are all things in this workout! ..
----
Start Time: 12:41 PM
4 x 100 Choice Swim @ 02:00
Odd: 25 Drill, Build, Fast, Easy
Even: 50 Kick, 50 Drill
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
Either best average, or Swim Easy as needed
*** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
Set Distance/Total Distance: 1000/1900
----
Start Time: 1:13 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/2100
----
Start Time: 1:19 PM
2X Thru -
3 x 100 Choice Swim @ 01:40
#1 - 100 Swim
#2 - 25 Kick, 75 Swim
#3 - 50 Kick, 50 Swim
Set Distance/Total Distance: 600/2700
