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
Tuesday, July 9, 2019 - Distance Day
Countering a speed day with a longer one... As well as a bit of non-free and a mini sprint kick set at the end.
Tue, Jul 9, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2900 LCM
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Start Time: 12:30 PM
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!
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Start Time: 12:41 PM
2 X Thru -
50 Choice Drill @ 01:00
50 Choice Kick @ 01:00
50 Choice Swim Build @ 00:55
50 Choice Swim Moderate @ 00:55
Set Distance/Total Distance: 400/900
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Start Time: 12:50 PM
4 X Thru -
250 Freestyle Swim @ 04:20
2 x 100 Swim @ 01:55
>>> #1: 50 Fly, 50 Back
>>> #2: 50 ***, 50 Free
Set Distance/Total Distance: 1800/2700
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Start Time: 1:24 PM
4 x 50 Choice Kick FAST!! @ 01:15
Set Distance/Total Distance: 200/2900
++++++++++++++++++++++++++++++++++++++++++++++++++
Tue, Jul 9, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:20 -1:25 Base Pace
Distance: 3100 LCM
----
Start Time: 12:30 PM
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
2 X Thru -
50 Choice Drill @ 01:00
50 Choice Kick @ 01:00
50 Choice Swim Build @ 00:55
50 Choice Swim Moderate @ 00:55
Set Distance/Total Distance: 400/900
----
Start Time: 12:50 PM
4 X Thru -
300 Freestyle Swim @ 04:30
2 x 100 Swim @ 01:45
>>> #1: 50 Fly, 50 Back
>>> #2: 50 ***, 50 Free
Set Distance/Total Distance: 2000/2900
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Start Time: 1:24 PM
4 x 50 Choice Kick FAST!! @ 01:15
Set Distance/Total Distance: 200/3100
