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
Wednesday, July 17, 2019 - 50 Fiesta!!
Lots of kick and 50's today to get off of the harder swimming we've been doing of late. Semi-Recovery day today as well as the main set being an IM flavor. 1 fast 100 at the end - Gear Optional! Always want to FINISH FAST so you can teach your body to FINISH FAST during races!
Swim Faster!!
R
Wed, Jul 17, 2019 12:30 PM - 1:33 PM (63 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
3 x Thru -
50 Freestyle Swim @ 01:00
50 Stroke Swim @ 01:00
50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
Set Distance/Total Distance: 450/950
----
Start Time: 12:52 PM
6 x Thru -
Choice Kick SPRINT @ 01:00
>>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
1:00 Rest between efforts
Set Distance/Total Distance: 300/1250
----
50 Choice Swim @ 01:00
Go back to the shallow end.
Set
Set Distance/Total Distance: 50/1300
----
Start Time: 1:08 PM
2 x Thru -
2 x 50 Butterfly Swim @ 01:00
>>> 1st 2 do the first 6 strokes fly, and the rest free.
3 x 50 Backstroke @ 00:55
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Breaststroke @ 01:00
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Freestyle @ 01:00
>>> 2 Fast(er??), 1 Moderate.
Set Distance/Total Distance: 1100/2400
----
Start Time: 1:30 PM
100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
Set Distance/Total Distance: 100/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Wed, Jul 17, 2019 12:30 PM - 1:33 PM (62 mins)
Group: Lowry Masters - 1:20 - 1:25 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 Thru -
50 Freestyle Swim @ 01:00
50 Stroke Swim @ 01:00
50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
Set Distance/Total Distance: 450/950
----
Start Time: 12:52 PM
6 x Thru -
Choice Kick SPRINT @ 01:00
>>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
1:00 Rest between efforts
Set Distance/Total Distance: 300/1250
----
50 Choice Swim @ 01:00
Go back to the shallow end.
Set Distance/Total Distance: 50/1300
----
Start Time: 1:08 PM
2 x Thru -
3 x 50 Butterfly Swim @ 00:55
>>> 1st 2 do the first 6 strokes fly, and the rest free.
3 x 50 Backstroke @ 00:50
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Breaststroke @ 00:55
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Freestyle @ 00:50
>>> 2 Fast(er??), 1 Moderate.
Set Distance/Total Distance: 1200/2500
----
Start Time: 1:30 PM
100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
Set Distance/Total Distance: 100/2600
Wednesday, July 17, 2019 - 50 Fiesta!!
Lots of kick and 50's today to get off of the harder swimming we've been doing of late. Semi-Recovery day today as well as the main set being an IM flavor. 1 fast 100 at the end - Gear Optional! Always want to FINISH FAST so you can teach your body to FINISH FAST during races!
Swim Faster!!
R
Wed, Jul 17, 2019 12:30 PM - 1:33 PM (63 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
3 x Thru -
50 Freestyle Swim @ 01:00
50 Stroke Swim @ 01:00
50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
Set Distance/Total Distance: 450/950
----
Start Time: 12:52 PM
6 x Thru -
Choice Kick SPRINT @ 01:00
>>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
1:00 Rest between efforts
Set Distance/Total Distance: 300/1250
----
50 Choice Swim @ 01:00
Go back to the shallow end.
Set
Set Distance/Total Distance: 50/1300
----
Start Time: 1:08 PM
2 x Thru -
2 x 50 Butterfly Swim @ 01:00
>>> 1st 2 do the first 6 strokes fly, and the rest free.
3 x 50 Backstroke @ 00:55
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Breaststroke @ 01:00
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Freestyle @ 01:00
>>> 2 Fast(er??), 1 Moderate.
Set Distance/Total Distance: 1100/2400
----
Start Time: 1:30 PM
100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
Set Distance/Total Distance: 100/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Wed, Jul 17, 2019 12:30 PM - 1:33 PM (62 mins)
Group: Lowry Masters - 1:20 - 1:25 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 Thru -
50 Freestyle Swim @ 01:00
50 Stroke Swim @ 01:00
50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
Set Distance/Total Distance: 450/950
----
Start Time: 12:52 PM
6 x Thru -
Choice Kick SPRINT @ 01:00
>>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
1:00 Rest between efforts
Set Distance/Total Distance: 300/1250
----
50 Choice Swim @ 01:00
Go back to the shallow end.
Set Distance/Total Distance: 50/1300
----
Start Time: 1:08 PM
2 x Thru -
3 x 50 Butterfly Swim @ 00:55
>>> 1st 2 do the first 6 strokes fly, and the rest free.
3 x 50 Backstroke @ 00:50
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Breaststroke @ 00:55
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Freestyle @ 00:50
>>> 2 Fast(er??), 1 Moderate.
Set Distance/Total Distance: 1200/2500
----
Start Time: 1:30 PM
100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
Set Distance/Total Distance: 100/2600
