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, August 1, 2019 - Recovery Day
A pretty easy one by comparison to earlier in the week... A bit of everything but not too much of anything ;)
Nationals taper workout is in the PDF.
Swim Faster!!
R
Thu, Aug 1, 2019 12:30 PM - 1:30 PM (60 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
6 x 100 Choice @ 02:10
50 Kick, 25 Fist, 25 Swim.
Set Distance/Total Distance: 600/1100
----
Start Time: 12:56 PM
3 x 200 Freestyle Pull @ 03:45
Odd: Smooth
Even: Fast 150, Easy 50.
Set Distance/Total Distance: 600/1700
----
Start Time: 1:08 PM
3 x 100 Butterfly Kick No Board, On Back @ 02:30
Set Distance/Total Distance: 300/2000
----
Start Time: 1:17 PM
6 x 100 Choice Swim @ 02:00
>>> Mid-Pool Start...
>>> 25 Build into the turn, 25 Sprint, 50 Easy.
Set Distance/Total Distance: 600/2600
++++++++++++++++++++++++++++++++++
Thu, Aug 1, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2800 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
6 x 100 Choice @ 02:10
50 Kick, 25 Fist, 25 Swim.
Set Distance/Total Distance: 600/1100
----
Start Time: 12:56 PM
4 x 200 Freestyle Pull @ 03:15
Odd: Smooth
Even: Fast 150, Easy 50.
Set Distance/Total Distance: 800/1900
----
Start Time: 1:09 PM
3 x 100 Butterfly Kick No Board, On Back @ 02:30
Set Distance/Total Distance: 300/2200
----
Start Time: 1:18 PM
6 x 100 Choice Swim @ 01:45
>>> Mid-Pool Start...
>>> 25 Build into the turn, 25 Sprint, 50 Easy.
Set Distance/Total Distance: 600/2800
Thursday, August 1, 2019 - Recovery Day
A pretty easy one by comparison to earlier in the week... A bit of everything but not too much of anything ;)
Nationals taper workout is in the PDF.
Swim Faster!!
R
Thu, Aug 1, 2019 12:30 PM - 1:30 PM (60 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
6 x 100 Choice @ 02:10
50 Kick, 25 Fist, 25 Swim.
Set Distance/Total Distance: 600/1100
----
Start Time: 12:56 PM
3 x 200 Freestyle Pull @ 03:45
Odd: Smooth
Even: Fast 150, Easy 50.
Set Distance/Total Distance: 600/1700
----
Start Time: 1:08 PM
3 x 100 Butterfly Kick No Board, On Back @ 02:30
Set Distance/Total Distance: 300/2000
----
Start Time: 1:17 PM
6 x 100 Choice Swim @ 02:00
>>> Mid-Pool Start...
>>> 25 Build into the turn, 25 Sprint, 50 Easy.
Set Distance/Total Distance: 600/2600
++++++++++++++++++++++++++++++++++
Thu, Aug 1, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2800 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
6 x 100 Choice @ 02:10
50 Kick, 25 Fist, 25 Swim.
Set Distance/Total Distance: 600/1100
----
Start Time: 12:56 PM
4 x 200 Freestyle Pull @ 03:15
Odd: Smooth
Even: Fast 150, Easy 50.
Set Distance/Total Distance: 800/1900
----
Start Time: 1:09 PM
3 x 100 Butterfly Kick No Board, On Back @ 02:30
Set Distance/Total Distance: 300/2200
----
Start Time: 1:18 PM
6 x 100 Choice Swim @ 01:45
>>> Mid-Pool Start...
>>> 25 Build into the turn, 25 Sprint, 50 Easy.
Set Distance/Total Distance: 600/2800
