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 24, 2019 -
Main set today is a ton of 50's with "speed bumps" and various points and at increasing frequency. Several names for this set that I've seen and done several times, but it's still good for several types of work - long, short, fast, recovery... You name it, it's there! Interval flexes enough to allow for stroke if you want.
Swim Faster!!
R
Wed, Jul 24, 2019 1230 PM - 1:33 PM (63 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 3000 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
>>> 2 - 50 Kick, 50 Build
>>> 2 - 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
16 x 50 Choice Swim @ 00:55
>>> Every 4th one Fast!
12 x 50 Choice Swim @ 01:00
>>> Every 3rd one Fast!
8 x 50 Choice Swim @ 01:00
>>> Every other one Fast!
4 x 50 Choice Swim @ 01:05
>>> ALL FAST!!
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:31 PM
100 Choice Swim Easy/Warm Down @ 01:30
Set Distance/Total Distance: 100/3000
+++++++++++++++++++++++++++
Wed, Jul 24, 2019 1230 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 3000 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
>>> 2 - 50 Kick, 50 Build
>>> 2 - 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
16 x 50 Choice Swim @ 00:50
>>> Every 4th one Fast!
12 x 50 Choice Swim @ 00:55
>>> Every 3rd one Fast!
8 x 50 Choice Swim @ 01:00
>>> Every other one Fast!
4 x 50 Choice Swim @ 01:05
>>> ALL FAST!!
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:31 PM
100 Choice Swim Easy/Warm Down @ 01:30
Set Distance/Total Distance: 100/3000
Wednesday, July 24, 2019 -
Main set today is a ton of 50's with "speed bumps" and various points and at increasing frequency. Several names for this set that I've seen and done several times, but it's still good for several types of work - long, short, fast, recovery... You name it, it's there! Interval flexes enough to allow for stroke if you want.
Swim Faster!!
R
Wed, Jul 24, 2019 1230 PM - 1:33 PM (63 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 3000 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
>>> 2 - 50 Kick, 50 Build
>>> 2 - 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
16 x 50 Choice Swim @ 00:55
>>> Every 4th one Fast!
12 x 50 Choice Swim @ 01:00
>>> Every 3rd one Fast!
8 x 50 Choice Swim @ 01:00
>>> Every other one Fast!
4 x 50 Choice Swim @ 01:05
>>> ALL FAST!!
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:31 PM
100 Choice Swim Easy/Warm Down @ 01:30
Set Distance/Total Distance: 100/3000
+++++++++++++++++++++++++++
Wed, Jul 24, 2019 1230 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 3000 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
>>> 2 - 50 Kick, 50 Build
>>> 2 - 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
16 x 50 Choice Swim @ 00:50
>>> Every 4th one Fast!
12 x 50 Choice Swim @ 00:55
>>> Every 3rd one Fast!
8 x 50 Choice Swim @ 01:00
>>> Every other one Fast!
4 x 50 Choice Swim @ 01:05
>>> ALL FAST!!
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:31 PM
100 Choice Swim Easy/Warm Down @ 01:30
Set Distance/Total Distance: 100/3000
