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 25, 2019 - Choppin' It Up!!
Going mostly recovery mode today and a lot of smaller sets & repeats. A bit of pull and stroke thrown in with a hint of speed at the end (Of course!!)
Swim Faster!!
R
Thu, Jul 25, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 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 150 Choice Swim @ 03:10
>>> 50 Free, 50 Stroke, 50 Choice (25 Build, 25 Easy)
50 Choice Swim Easy/Warm Down @ 01:00
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x Thru -
3 x 100 Swim @ 02:05
>>> #1 Free
>>> #2 IM or Stroke
>>> #3 Choice - 50 Kick, 50 Swim
>>> Increase effort by each round
Set Distance/Total Distance: 900/1900
----
Start Time: 1:13 PM
1 x 200 Freestyle Pull @ 03:30
>>> Breathe 3
2 x 100 Freestyle Pull @ 01:45
>>> Breathe 5
Set Distance/Total Distance: 400/2300
----
Start Time: 1:22 PM
2 x Thru -
50 Choice Swim @ 01:05
>>> 1/3 pool Sprint, 2/3 Moderate
50 Choice Swim @ 01:05
>>> 2/3 pool Sprint, 1/3 Moderate
50 Choice Swim SPRINT @ 01:05
Set Distance/Total Distance: 300/2600
+++++++++++++++++++++++++++++++
Thu, Jul 25, 2019 12:30 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
3 x 150 Choice Swim @ 02:50
>>> 50 Free, 50 Stroke, 50 Choice (25 Build, 25 Easy)
50 Choice Swim Easy/Warm Down @ 01:00
Set Distance/Total Distance: 500/1000
----
Start Time: 12:52 PM
3 x Thru -
3 x 100 Swim @ 01:50
>>> #1 Free
>>> #2 IM or Stroke
>>> #3 Choice - 50 Kick, 50 Swim
>>> Increase effort by each round
Set Distance/Total Distance: 900/1900
----
Start Time: 1:10 PM
2 x Thru -
1 x 200 Freestyle Pull @ 03:00
>>> Breathe 3
2 x 100 Freestyle Pull @ 01:30
>>> Breathe 5
Set Distance/Total Distance: 800/2700
----
Start Time: 1:24 PM
2 x Thru -
50 Choice Swim @ 01:05
>>> 1/3 pool Sprint, 2/3 Moderate
50 Choice Swim @ 01:05
>>> 2/3 pool Sprint, 1/3 Moderate
50 Choice Swim SPRINT @ 01:05
Set Distance/Total Distance: 300/3000
