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 15, 2019 - The HEAT is ON!!!
Definitely into the heat of the summer and the workouts heat up with our common Monday fast 50's at 200 pace (90-95% effort). Similar to last Monday except we close the deal with a Pull set with some finishing speed but mechanical rehearsal in the front of the speed this time. Have a great week!
Swim Faster!
R
Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2500 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
4 x 100 Choice Swim @ 02:15
>>> Odd: 25 Drill, Build, Fast, Easy
>>> Even: 50 Kick, 50 Drill
Set Distance/Total Distance: 400/900
----
Start Time: 12:52 PM
2 X Thru -
8 x 50 Choice Swim FAST!! P-200 (200 Pace) @ 01:05
>>> Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
Set Distance/Total Distance: 800/1700
----
Start Time: 1:11 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/1900
----
Start Time: 1:17 PM
2 X Thru -
150 Choice Pull @ 02:50
>>> 100 Smooth, 50 Fast
150 Choice Pull @ 02:50
>>> 50 Smooth, 100 Fast
Smooth = Emphasis on PERFECT MECHANICS!!
Set Distance/Total Distance: 600/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 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
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
2 X Thru -
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
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: 1:17 PM
2 X Thru -
150 Choice Pull @ 02:30
>>> 100 Smooth, 50 Fast
150 Choice Pull @ 02:30
>>> 50 Smooth, 100 Fast
Smooth = Emphasis on PERFECT MECHANICS!!
Set Distance/Total Distance: 600/2500
Monday, July 15, 2019 - The HEAT is ON!!!
Definitely into the heat of the summer and the workouts heat up with our common Monday fast 50's at 200 pace (90-95% effort). Similar to last Monday except we close the deal with a Pull set with some finishing speed but mechanical rehearsal in the front of the speed this time. Have a great week!
Swim Faster!
R
Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2500 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
4 x 100 Choice Swim @ 02:15
>>> Odd: 25 Drill, Build, Fast, Easy
>>> Even: 50 Kick, 50 Drill
Set Distance/Total Distance: 400/900
----
Start Time: 12:52 PM
2 X Thru -
8 x 50 Choice Swim FAST!! P-200 (200 Pace) @ 01:05
>>> Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
Set Distance/Total Distance: 800/1700
----
Start Time: 1:11 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/1900
----
Start Time: 1:17 PM
2 X Thru -
150 Choice Pull @ 02:50
>>> 100 Smooth, 50 Fast
150 Choice Pull @ 02:50
>>> 50 Smooth, 100 Fast
Smooth = Emphasis on PERFECT MECHANICS!!
Set Distance/Total Distance: 600/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 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
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
2 X Thru -
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
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: 1:17 PM
2 X Thru -
150 Choice Pull @ 02:30
>>> 100 Smooth, 50 Fast
150 Choice Pull @ 02:30
>>> 50 Smooth, 100 Fast
Smooth = Emphasis on PERFECT MECHANICS!!
Set Distance/Total Distance: 600/2500
