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.
Tuesday, August 6, 2019 - LAST PRACTICE!!
This one's deceiving... It's only 2100/2200 meters, but it's fast... REALLY FAST! It's a 400/500 pace set that's only 900 meters and a set of sprint 50's with fins, but it felt like it was about 4000 meters. Thankfully, the water was cooler, which led to a lot of fast swimming. A handful of people were averaging 1:10-1:15 per 100's which translates to 4:40-5:00 400's. In this pool at altitude, this was some good swimming! On the 50's there were several that were hitting sub-30's in the very last set.
Glad to be able to post these for everyone and provide some examples of ways to provide fast/race-prep swimming in an LCM pool, which can be challenging, which many in this forum would attest to. As Jon Urbanchek once told me - you can't swim fast unless you SWIM FAST! There's no swim-fast fairy that's going to tap you on the head and make you swim fast - especially long course!
Have fun & SWIM FASTEST!!
Rob
Tue, Aug 6, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2100 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
8 x 50 Choice Swim @ 01:00
>>> Odd: Kick or Drill (Whole 50)
>>> Even: 25 Build or Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
3 x thru -
3 x 100 Choice Swim FAST!! P-500 @ 02:00
>>> 400/500 Pace efforts!
>>> 2:00 Rest Between Rounds
Set Distance/Total Distance: 900/1800
----
Start Time: 1:16 PM
6 x 50 Butterfly Swim SPRINT with fins! @ 02:00
>>> How fast can you go?!?!
Set Distance/Total Distance: 300/2100
+++++++++++++++++++++++++++++++
Tue, Aug 6, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2100 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
8 x 50 Choice Swim @ 01:00
>>> Odd: Kick or Drill (Whole 50)
>>> Even: 25 Build or Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
3 x thru -
3 x 100 Choice Swim FAST!! P-500 @ 01:40
>>> 400/500 Pace efforts!
>>> 2:00 Rest Between Rounds
Set Distance/Total Distance: 900/1800
----
Start Time: 1:16 PM
8 x 50 Butterfly Swim SPRINT with fins! @ 02:00
>>> How fast can you go?!?!
Set Distance/Total Distance: 400/2200
Tuesday, August 6, 2019 - LAST PRACTICE!!
This one's deceiving... It's only 2100/2200 meters, but it's fast... REALLY FAST! It's a 400/500 pace set that's only 900 meters and a set of sprint 50's with fins, but it felt like it was about 4000 meters. Thankfully, the water was cooler, which led to a lot of fast swimming. A handful of people were averaging 1:10-1:15 per 100's which translates to 4:40-5:00 400's. In this pool at altitude, this was some good swimming! On the 50's there were several that were hitting sub-30's in the very last set.
Glad to be able to post these for everyone and provide some examples of ways to provide fast/race-prep swimming in an LCM pool, which can be challenging, which many in this forum would attest to. As Jon Urbanchek once told me - you can't swim fast unless you SWIM FAST! There's no swim-fast fairy that's going to tap you on the head and make you swim fast - especially long course!
Have fun & SWIM FASTEST!!
Rob
Tue, Aug 6, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2100 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
8 x 50 Choice Swim @ 01:00
>>> Odd: Kick or Drill (Whole 50)
>>> Even: 25 Build or Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
3 x thru -
3 x 100 Choice Swim FAST!! P-500 @ 02:00
>>> 400/500 Pace efforts!
>>> 2:00 Rest Between Rounds
Set Distance/Total Distance: 900/1800
----
Start Time: 1:16 PM
6 x 50 Butterfly Swim SPRINT with fins! @ 02:00
>>> How fast can you go?!?!
Set Distance/Total Distance: 300/2100
+++++++++++++++++++++++++++++++
Tue, Aug 6, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2100 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
8 x 50 Choice Swim @ 01:00
>>> Odd: Kick or Drill (Whole 50)
>>> Even: 25 Build or Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
3 x thru -
3 x 100 Choice Swim FAST!! P-500 @ 01:40
>>> 400/500 Pace efforts!
>>> 2:00 Rest Between Rounds
Set Distance/Total Distance: 900/1800
----
Start Time: 1:16 PM
8 x 50 Butterfly Swim SPRINT with fins! @ 02:00
>>> How fast can you go?!?!
Set Distance/Total Distance: 400/2200
