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 23, 2019 -
Sorry I missed posting this one yesterday. Day job finally got the better of me ;)
Tue, Jul 23, 2019 12:30 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2900 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
5 x Thru -
50 Choice Kick @ 01:05 1241 PM
50 Choice Swim @ 01:00
>> 25 Build, 25 Easy
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x thru -
2 x 100 Choice Swim @ 01:50
2 x 150 Freestyle Pull @ 02:40
2 x 50 Choice Kick @ 01:05
>>> Can also do non-free Swim here instead of Kick.
Set Distance/Total Distance: 1800/2800
----
Start Time: 1:28 PM
2 x 50 Choice Swim @ 01:15
>>> Deep end SPRINT, Shallow end Moderate.
Set Distance/Total Distance: 100/2900
+++++++++++++++++++++++++++++
Tue, Jul 23, 2019 12:30 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 3200 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
5 x Thru -
50 Choice Kick @ 01:05
50 Choice Swim @ 01:00
>> 25 Build, 25 Easy
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x thru -
2 x 100 Choice Swim @ 01:35
2 x 200 Freestyle Pull @ 03:00
2 x 50 Choice Kick @ 01:00
>>> Can also do non-free Swim here instead of Kick.
Set Distance/Total Distance: 2100/3100
----
Start Time: 1:28 PM
2 x 50 Choice Swim @ 01:15
>>> Deep end SPRINT, Shallow end Moderate.
Set Distance/Total Distance: 100/3200
Tuesday, July 23, 2019 -
Sorry I missed posting this one yesterday. Day job finally got the better of me ;)
Tue, Jul 23, 2019 12:30 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2900 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
5 x Thru -
50 Choice Kick @ 01:05 1241 PM
50 Choice Swim @ 01:00
>> 25 Build, 25 Easy
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x thru -
2 x 100 Choice Swim @ 01:50
2 x 150 Freestyle Pull @ 02:40
2 x 50 Choice Kick @ 01:05
>>> Can also do non-free Swim here instead of Kick.
Set Distance/Total Distance: 1800/2800
----
Start Time: 1:28 PM
2 x 50 Choice Swim @ 01:15
>>> Deep end SPRINT, Shallow end Moderate.
Set Distance/Total Distance: 100/2900
+++++++++++++++++++++++++++++
Tue, Jul 23, 2019 12:30 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 3200 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
5 x Thru -
50 Choice Kick @ 01:05
50 Choice Swim @ 01:00
>> 25 Build, 25 Easy
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x thru -
2 x 100 Choice Swim @ 01:35
2 x 200 Freestyle Pull @ 03:00
2 x 50 Choice Kick @ 01:00
>>> Can also do non-free Swim here instead of Kick.
Set Distance/Total Distance: 2100/3100
----
Start Time: 1:28 PM
2 x 50 Choice Swim @ 01:15
>>> Deep end SPRINT, Shallow end Moderate.
Set Distance/Total Distance: 100/3200
