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 30, 2019 -
A little more backing off for the National group but still some needed endurance work since it's an LCM meet. Also some non-free/IM options in the big main set today!
Swim Faster!!
R
Tue, Jul 30, 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
2 x Thru
50 Choice Drill @ 01:00
50 Choice Kick @ 01:00
50 Choice Swim Build @ 00:55
50 Choice Swim Moderate @ 00:55
Set Distance/Total Distance: 400/900
----
Start Time: 12:50 PM
4 x Thru -
150 Freestyle Swim @ 02:40
100 Freestyle Swim @ 01:45
2 x 100 I.M. Swim @ 01:55
Goal: Be FASTER on #2 than #1 (or 100 faster than 150) - without sandbagging/easing-up on the first one!
NATIONALS: Do 2 Rounds - same goal but no more than 80% effort.
Set Distance/Total Distance: 1800/2700
----
Start Time: 1:25 PM
4 x 50 Choice Kick FAST!! @ 01:15
NATIONALS: Odd are fast, Evens are moderate
Set Distance/Total Distance: 200/2900
+++++++++++++++++++++++++++++++++++++++++++++
Tue, Jul 30, 2019 12:30 PM - 1:30 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 3100 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
2 x Thru
50 Choice Drill @ 01:00
50 Choice Kick @ 01:00
50 Choice Swim Build @ 00:55
50 Choice Swim Moderate @ 00:55
Set Distance/Total Distance: 400/900
----
Start Time: 12:50 PM
4 x Thru -
2 x 150 Freestyle Swim @ 02:15
2 x 100 I.M. Swim @ 01:45
Goal: Be FASTER on #2 than #1 - without sandbagging/easing-up on the first one!
NATIONALS: Do 2 Rounds - same goal but no more than 80% effort.
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:24 PM
4 x 50 Choice Kick FAST!! @ 01:15
NATIONALS: Odd are fast, Evens are moderate
Set Distance/Total Distance: 200/3100
Tuesday, July 30, 2019 -
A little more backing off for the National group but still some needed endurance work since it's an LCM meet. Also some non-free/IM options in the big main set today!
Swim Faster!!
R
Tue, Jul 30, 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
2 x Thru
50 Choice Drill @ 01:00
50 Choice Kick @ 01:00
50 Choice Swim Build @ 00:55
50 Choice Swim Moderate @ 00:55
Set Distance/Total Distance: 400/900
----
Start Time: 12:50 PM
4 x Thru -
150 Freestyle Swim @ 02:40
100 Freestyle Swim @ 01:45
2 x 100 I.M. Swim @ 01:55
Goal: Be FASTER on #2 than #1 (or 100 faster than 150) - without sandbagging/easing-up on the first one!
NATIONALS: Do 2 Rounds - same goal but no more than 80% effort.
Set Distance/Total Distance: 1800/2700
----
Start Time: 1:25 PM
4 x 50 Choice Kick FAST!! @ 01:15
NATIONALS: Odd are fast, Evens are moderate
Set Distance/Total Distance: 200/2900
+++++++++++++++++++++++++++++++++++++++++++++
Tue, Jul 30, 2019 12:30 PM - 1:30 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 3100 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
2 x Thru
50 Choice Drill @ 01:00
50 Choice Kick @ 01:00
50 Choice Swim Build @ 00:55
50 Choice Swim Moderate @ 00:55
Set Distance/Total Distance: 400/900
----
Start Time: 12:50 PM
4 x Thru -
2 x 150 Freestyle Swim @ 02:15
2 x 100 I.M. Swim @ 01:45
Goal: Be FASTER on #2 than #1 - without sandbagging/easing-up on the first one!
NATIONALS: Do 2 Rounds - same goal but no more than 80% effort.
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:24 PM
4 x 50 Choice Kick FAST!! @ 01:15
NATIONALS: Odd are fast, Evens are moderate
Set Distance/Total Distance: 200/3100
