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
Thursday, July 11, 2019 - RECOVERY DAY
Now that we are in the full swing of the summer LCM season, Thursdays are pretty much going to be recovery workouts with smaller sets and easier intervals. This one had a lot of descending to allow those that felt like they didn't want/need the lighter workload to counter it with intensity, but to also present enough challenge to everyone that might be going to the meet on Sunday to "maintain" systems. Did a bit of assisted speed with fins at the end with some 50's.
Swim Faster!!
R
Thu, Jul 11, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2600 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
3 x 100 Choice Swim @ 02:00
25 Fist, 25 Build, 25 Fast, 25 EZ
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
4 x 200 Choice Swim Descend @ 04:10
>>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
Set Distance/Total Distance: 800/1600
----
Start Time: 1:07 PM
6 x 100 Choice Swim @ 02:00
>>> Descend 1 to 3; 4 to 6.
Set Distance/Total Distance: 600/2200
----
Start Time: 1:20 PM
8 x 50 Choice Swim With Fins @ 01:00
>>> Odd: Moderate
>>> Even: SPRINT!!
>>> ** Meet Swimmers: Sprint #2, #5, #8.
Set Distance/Total Distance: 400/2600
++++++++++++++++++++++++++++++++++++++++++++++++++
Thu, Jul 11, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2800 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
3 x 100 Choice Swim @ 02:00
25 Fist, 25 Build, 25 Fast, 25 EZ
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
4 x 200 Choice Swim Descend @ 03:40
>>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
Set Distance/Total Distance: 800/1600
----
Start Time: 1:05 PM
6 x 100 Choice Swim @ 01:45
>>> Descend 1 to 4; 5 to 8.
Set Distance/Total Distance: 800/2400
----
Start Time: 1:20 PM
8 x 50 Choice Swim With Fins @ 01:00
>>> Odd: Moderate
>>> Even: SPRINT!!
>>> ** Meet Swimmers: Sprint #2, #5, #8.
Set Distance/Total Distance: 400/2800
Thursday, July 11, 2019 - RECOVERY DAY
Now that we are in the full swing of the summer LCM season, Thursdays are pretty much going to be recovery workouts with smaller sets and easier intervals. This one had a lot of descending to allow those that felt like they didn't want/need the lighter workload to counter it with intensity, but to also present enough challenge to everyone that might be going to the meet on Sunday to "maintain" systems. Did a bit of assisted speed with fins at the end with some 50's.
Swim Faster!!
R
Thu, Jul 11, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2600 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
3 x 100 Choice Swim @ 02:00
25 Fist, 25 Build, 25 Fast, 25 EZ
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
4 x 200 Choice Swim Descend @ 04:10
>>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
Set Distance/Total Distance: 800/1600
----
Start Time: 1:07 PM
6 x 100 Choice Swim @ 02:00
>>> Descend 1 to 3; 4 to 6.
Set Distance/Total Distance: 600/2200
----
Start Time: 1:20 PM
8 x 50 Choice Swim With Fins @ 01:00
>>> Odd: Moderate
>>> Even: SPRINT!!
>>> ** Meet Swimmers: Sprint #2, #5, #8.
Set Distance/Total Distance: 400/2600
++++++++++++++++++++++++++++++++++++++++++++++++++
Thu, Jul 11, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2800 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
3 x 100 Choice Swim @ 02:00
25 Fist, 25 Build, 25 Fast, 25 EZ
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
4 x 200 Choice Swim Descend @ 03:40
>>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
Set Distance/Total Distance: 800/1600
----
Start Time: 1:05 PM
6 x 100 Choice Swim @ 01:45
>>> Descend 1 to 4; 5 to 8.
Set Distance/Total Distance: 800/2400
----
Start Time: 1:20 PM
8 x 50 Choice Swim With Fins @ 01:00
>>> Odd: Moderate
>>> Even: SPRINT!!
>>> ** Meet Swimmers: Sprint #2, #5, #8.
Set Distance/Total Distance: 400/2800
