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 18, 2019 - Recovery Day :)
After the feedback from yesterday's workout, a recovery day was in order! Not that yesterday was all that hard, people were just that tired! Mixed in some IM work again to force those freestyle purists to do something a little less comfortable!
Swim Faster!!
R
Thu, Jul 18, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2700 LCM
----
Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
there, not someone else, and never let someone else drive your bus!!
Be AMAZING today!
----
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 150 Choice Swim @ 02:45
>>> #1 & #2: Drill, Build, Easy by 50's
>>> #3 & #4: Free, Stroke, 25 Fast/Easy
Set Distance/Total Distance: 600/1100
----
Start Time: 12:54 PM
2 x Thru -
3 x 100 Freestyle Swim @ 01:55
>>> Odd: Smooth/Moderate 800/1900
>>> Even: Faster = 80-85%
100 I.M. Swim @ 01:55
Set Distance/Total Distance: 800/1900
----
Start Time: 1:10 PM
200 Butterfly Kick No Board, On Back @ 04:30
Set Distance/Total Distance: 200/2100
----
Start Time: 1:16 PM
300 Freestyle Pull @ 05:40
>>> Breathe 3-5 By 50's. Negative Split @ 150
Set Distance/Total Distance: 300/2400
----
Start Time: 1:24 PM
6 x 50 Choice Swim @ 01:00
>>> #1: 10M FAST, 40M Moderate
>>> #2: 20M FAST, 30M Moderate
>>> #3: 30M FAST, 20M Moderate
>>> #4: 40M FAST, 10M Moderate
>>> #5: 50M FAST
>>> #6: 50M Moderate
Set Distance/Total Distance: 300/2700
+++++++++++++++++++++++++++++++++++++++++++
Thu, Jul 18, 2019 12:30 PM - 1:31 PM (60 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2900 LCM
----
Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
there, not someone else, and never let someone else drive your bus!!
Be AMAZING today!
----
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 150 Choice Swim @ 02:45
>>> #1 & #2: Drill, Build, Easy by 50's
>>> #3 & #4: Free, Stroke, 25 Fast/Easy
Set Distance/Total Distance: 600/1100
----
Start Time: 12:54 PM
2 x Thru -
3 x 100 Freestyle Swim @ 01:40
>>> Odd: Smooth/Moderate 800/1900
>>> Even: Faster = 80-85%
100 I.M. Swim @ 01:40
Set Distance/Total Distance: 800/1900
----
Start Time: 1:08 PM
200 Butterfly Kick No Board, On Back @ 04:30
Set Distance/Total Distance: 200/2100
----
Start Time: 1:14 PM
500 Freestyle Pull @ 08:00
>>> Breathe 3-5 By 50's. Negative Split @ 250
Set Distance/Total Distance: 500/2600
----
Start Time: 1:24 PM
6 x 50 Choice Swim @ 01:00
>>> #1: 10M FAST, 40M Moderate
>>> #2: 20M FAST, 30M Moderate
>>> #3: 30M FAST, 20M Moderate
>>> #4: 40M FAST, 10M Moderate
>>> #5: 50M FAST
>>> #6: 50M Moderate
Set Distance/Total Distance: 300/2900
Thursday, July 18, 2019 - Recovery Day :)
After the feedback from yesterday's workout, a recovery day was in order! Not that yesterday was all that hard, people were just that tired! Mixed in some IM work again to force those freestyle purists to do something a little less comfortable!
Swim Faster!!
R
Thu, Jul 18, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2700 LCM
----
Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
there, not someone else, and never let someone else drive your bus!!
Be AMAZING today!
----
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 150 Choice Swim @ 02:45
>>> #1 & #2: Drill, Build, Easy by 50's
>>> #3 & #4: Free, Stroke, 25 Fast/Easy
Set Distance/Total Distance: 600/1100
----
Start Time: 12:54 PM
2 x Thru -
3 x 100 Freestyle Swim @ 01:55
>>> Odd: Smooth/Moderate 800/1900
>>> Even: Faster = 80-85%
100 I.M. Swim @ 01:55
Set Distance/Total Distance: 800/1900
----
Start Time: 1:10 PM
200 Butterfly Kick No Board, On Back @ 04:30
Set Distance/Total Distance: 200/2100
----
Start Time: 1:16 PM
300 Freestyle Pull @ 05:40
>>> Breathe 3-5 By 50's. Negative Split @ 150
Set Distance/Total Distance: 300/2400
----
Start Time: 1:24 PM
6 x 50 Choice Swim @ 01:00
>>> #1: 10M FAST, 40M Moderate
>>> #2: 20M FAST, 30M Moderate
>>> #3: 30M FAST, 20M Moderate
>>> #4: 40M FAST, 10M Moderate
>>> #5: 50M FAST
>>> #6: 50M Moderate
Set Distance/Total Distance: 300/2700
+++++++++++++++++++++++++++++++++++++++++++
Thu, Jul 18, 2019 12:30 PM - 1:31 PM (60 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2900 LCM
----
Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
there, not someone else, and never let someone else drive your bus!!
Be AMAZING today!
----
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 150 Choice Swim @ 02:45
>>> #1 & #2: Drill, Build, Easy by 50's
>>> #3 & #4: Free, Stroke, 25 Fast/Easy
Set Distance/Total Distance: 600/1100
----
Start Time: 12:54 PM
2 x Thru -
3 x 100 Freestyle Swim @ 01:40
>>> Odd: Smooth/Moderate 800/1900
>>> Even: Faster = 80-85%
100 I.M. Swim @ 01:40
Set Distance/Total Distance: 800/1900
----
Start Time: 1:08 PM
200 Butterfly Kick No Board, On Back @ 04:30
Set Distance/Total Distance: 200/2100
----
Start Time: 1:14 PM
500 Freestyle Pull @ 08:00
>>> Breathe 3-5 By 50's. Negative Split @ 250
Set Distance/Total Distance: 500/2600
----
Start Time: 1:24 PM
6 x 50 Choice Swim @ 01:00
>>> #1: 10M FAST, 40M Moderate
>>> #2: 20M FAST, 30M Moderate
>>> #3: 30M FAST, 20M Moderate
>>> #4: 40M FAST, 10M Moderate
>>> #5: 50M FAST
>>> #6: 50M Moderate
Set Distance/Total Distance: 300/2900
