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.
Thursday, July 4th, 2019
Slightly lighter, stroke-inclusive workout today with a Start & Fishing speed set. Note that the interval on the 8/6 x 100’s was changed to 2:00 to allow for a bit more rest Between and a little more intensity rather than a grind-it-out kind of set.
Friday, July 5th, 2019 -
FAST FRIDAY!! For those here in Colorado, this might carry an additional challenge as the weather is at least cloudy and a bit cooler today. Forecast is calling for "Mostly Sunny" around our usual 12:30 - 1:30 time slot, so there's hope!! Last week saw some improved times for several people, so keep raising the bar for yourself and never be comfortable where you are (comfortably uncomfortable)!!
Swim Fastest!!
R
Monday, July 8, 2019 -
The grand experiment.. I tried to export the workouts into a text format to post in the body of the workout. Kinda worked, kinda not. Workout is below as well at attached in PDF format.
Mondays from now until August will be a fast/pace workout and this is pretty much the "top of the pile" when it comes to quantity of this effort - 1K of 200 race pace work. We might slide the interval back to :55, but we've been working our way up to this kind of a set over the past few weeks.
Have fun & Swim Faster!!
R
Mon, Jul 8, 2019 12:30 PM -1:29 PM (59 mins)
Group: Lowry Masters -1:40 -1:45 Base Pace
Distance: 2500 LCM
----
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 @ 02:15
Odd: 25 Drill, Build, Fast, Easy
Even: 50 Kick, 50 Drill
----
Start Time: 12:52 PM
8 x 50 Choice Swim FAST!! P-200 @ 01:05
Either best average, or Swim Easy as needed 800/1700
1:00 Rest Between Rounds
8 x 50 Choice Swim FAST!! P-200 @ 01:05
Either best average, or Swim Easy as needed
*** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
Set Distance/Total Distance: 1000/1700
----
Start Time: 1:11 PM
200 Choice Swim Easy/Warm Down @ 0400
Set Distance/Total Distance: 200/1900
----
Start Time: 1:17 PM
2X Thru -
3 x 100 Choice Swim @ 01:55
#1 - 100 Swim
#2 - 25 Kick, 75 Swim
#3 - 50 Kick, 50 Swim
Set Distance/Total Distane: 600/2500
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mon, Jul 8, 2019 1230 PM -129 PM (59 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 LCM
----
500 Choice Swim @ 1000 1230 PM
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
Odd: 25 Drill, Build, Fast, Easy
Even: 50 Kick, 50 Drill
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
8 x 50 Choice Swim FAST!! P-200 (200 Pace)@ 01:00
Either best average, or Swim Easy as needed
*** NOTE: If you're Swimming the meet on Sunday, and you want to back off a bit, do every other or every third one fast instead of every one.
Set Distance/Total Distance: 1000/1900
----
Start Time: 1:13 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/2100
----
Start Time: 1:19 PM
2X Thru -
3 x 100 Choice Swim @ 01:40
#1 - 100 Swim
#2 - 25 Kick, 75 Swim
#3 - 50 Kick, 50 Swim
Set Distance/Total Distance: 600/2700
Wednesday, July 10, 2019 -
Back to FAST!! This time we use two main speed sets - one longer, one shorter. The longer one is a set of alternating 150-100's with a very challenging interval on the 150's freestyle, followed by a recovery-ish 100 choice for 5 or 6 rounds. To finish, we attack a set of 6 X 50's SPRINT on 2:00 with a choice of gear. Those who are swimming in the meet on Sunday were encouraged to bring fins and work on assisted speed.
Swim FASTER!!
R
Wed, Jul 10, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2500 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
Twice through...
>>> #1 Kick
>>> #2 Drill
>>> #3 Build
>>> #4 Moderate
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
5 x Thru:
>>> 150 Freestyle Swim @ 02:30
>>> 100 Choice Swim @ 02:30
** NOTE: Do an extra 50 Easy after the finish of the 5th round to get back to shallow end.
Set Distance/Total Distance: 1300/2200
----
Start Time: 1:17 PM
*** GEAR OPTIONAL ***
6 x 50 Choice Swim SPRINT @ 02:00
Goal: 100 Pace + 1 ** If using fins, get UNDER 100 PACE!!
Set Distance/Total Distance: 300/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Wed, Jul 10, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 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
Twice through...
>>> #1 Kick
>>> #2 Drill
>>> #3 Build
>>> #4 Moderate
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
6 x Thru:
>>> 150 Freestyle Swim @ 02:05
>>> 100 Choice Swim @ 02:05
Set Distance/Total Distance: 1500/2400
----
Start Time: 1:17 PM
*** GEAR OPTIONAL ***
6 x 50 Choice Swim SPRINT @ 02:00
Goal: 100 Pace + 1 ** If using fins, get UNDER 100 PACE!!
Set Distance/Total Distance: 300/2700
Thursday, July 11, 2019 - RECOVERY DAY
Now that we are in the full swing of the summer LCM season, Thursdays are pretty much going to be recovery workouts with smaller sets and easier intervals. This one had a lot of descending to allow those that felt like they didn't want/need the lighter workload to counter it with intensity, but to also present enough challenge to everyone that might be going to the meet on Sunday to "maintain" systems. Did a bit of assisted speed with fins at the end with some 50's.
Swim Faster!!
R
Thu, Jul 11, 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 100 Choice Swim @ 02:00
25 Fist, 25 Build, 25 Fast, 25 EZ
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
4 x 200 Choice Swim Descend @ 04:10
>>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
Set Distance/Total Distance: 800/1600
----
Start Time: 1:07 PM
6 x 100 Choice Swim @ 02:00
>>> Descend 1 to 3; 4 to 6.
Set Distance/Total Distance: 600/2200
----
Start Time: 1:20 PM
8 x 50 Choice Swim With Fins @ 01:00
>>> Odd: Moderate
>>> Even: SPRINT!!
>>> ** Meet Swimmers: Sprint #2, #5, #8.
Set Distance/Total Distance: 400/2600
++++++++++++++++++++++++++++++++++++++++++++++++++
Thu, Jul 11, 2019 12:30 PM - 1:29 PM (59 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
3 x 100 Choice Swim @ 02:00
25 Fist, 25 Build, 25 Fast, 25 EZ
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
4 x 200 Choice Swim Descend @ 03:40
>>> Descend to as fast as you like. If you're doing the meet on Sunday, no faster than 85-90% Effort (fast but not hard).
Set Distance/Total Distance: 800/1600
----
Start Time: 1:05 PM
6 x 100 Choice Swim @ 01:45
>>> Descend 1 to 4; 5 to 8.
Set Distance/Total Distance: 800/2400
----
Start Time: 1:20 PM
8 x 50 Choice Swim With Fins @ 01:00
>>> Odd: Moderate
>>> Even: SPRINT!!
>>> ** Meet Swimmers: Sprint #2, #5, #8.
Set Distance/Total Distance: 400/2800
Friday, July 12, 2019 - FAST FRIDAY!!
It's that time!! Time to see what you've got! Maybe a bit more hype this week with the big meets that are under way?!?!
Swim FASTEST!!
R
Fri, Jul 12, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - FAST FRIDAY GROUP
Distance: 1650 LCM
----
Standard FAST FRIDAY model. You'll probably see this every Friday through the summer! Try to improve through the season!!
----
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
10 x 50 Choice Swim @ 01:00 Do whatever you need to get ready to SPRINT!!
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x 100 Choice Swim SPRINT - From a dive! @ 06:00
>>> Goal: At least as fast as 1/2 your 200 time!!
3 x 50 Choice Swim SPRINT - From a dive! @ 04:00
Set Distance/Total Distance: 450 / 1450
----
Start Time: 1:24 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/1650
Monday, July 15, 2019 - The HEAT is ON!!!
Definitely into the heat of the summer and the workouts heat up with our common Monday fast 50's at 200 pace (90-95% effort). Similar to last Monday except we close the deal with a Pull set with some finishing speed but mechanical rehearsal in the front of the speed this time. Have a great week!
Swim Faster!
R
Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2500 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 @ 02:15
>>> Odd: 25 Drill, Build, Fast, Easy
>>> Even: 50 Kick, 50 Drill
Set Distance/Total Distance: 400/900
----
Start Time: 12:52 PM
2 X Thru -
8 x 50 Choice Swim FAST!! P-200 (200 Pace) @ 01:05
>>> Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
Set Distance/Total Distance: 800/1700
----
Start Time: 1:11 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/1900
----
Start Time: 1:17 PM
2 X Thru -
150 Choice Pull @ 02:50
>>> 100 Smooth, 50 Fast
150 Choice Pull @ 02:50
>>> 50 Smooth, 100 Fast
Smooth = Emphasis on PERFECT MECHANICS!!
Set Distance/Total Distance: 600/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Mon, Jul 15, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 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
>>> Odd: 25 Drill, Build, Fast, Easy
>>> Even: 50 Kick, 50 Drill
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
2 X Thru -
8 x 50 Choice Swim FAST!! P-200 (200 Pace) @ 01:00
>>> Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
Set Distance/Total Distance: 1000/1900
----
Start Time: 1:13 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/2100
----
Start Time: 1:17 PM
2 X Thru -
150 Choice Pull @ 02:30
>>> 100 Smooth, 50 Fast
150 Choice Pull @ 02:30
>>> 50 Smooth, 100 Fast
Smooth = Emphasis on PERFECT MECHANICS!!
Set Distance/Total Distance: 600/2500
Tuesday, July 16, 2019 - Long Speed Day!
More Speed Please!! This will kill me more than it does you... If you've never seen me, I am bigger than the average swimming bear (I lift a lot of weights), so this long course, long speed stuff just brutalizes me, but here we go anyway!! Main set is a 400 emphasis with 3 sets of 4 X 100's fast with 20 seconds between and a couple of minutes between sets. A bit of kick & pull to finish things off! Enjoy!
Swim Faster!
R
Tue, Jul 16, 2019 12:30 PM - 1:30 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2500 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 -
> Round 1, speed is Build, Round 2, speed is Fast!
>>> 50 Choice Swim @ 01:00
>>>>>> 25 Easy, 25 Build/Fast
>>> 50 Choice Swim @ 01:00
>>>>>> 25 Build/Fast, 25 Easy
>>> 50 Choice Swim @ 01:00
>>>>>> All Build/Fast
>>> 50 Choice Swim Easy/Warm Down @ 01:00
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
3 x Thru -
4 x 100 Choice Swim FAST!! with 20 Seconds rest after each 100. Whole 400 is on 10:00
>>> Do each 400 All one Stroke, or 400 IM
Set Distance/Total Distance: 1200/2100
----
Start Time: 1:22 PM
2 x Thru -
2 x 50 Choice Kick @ 01:05
100 Freestyle Pull @ 01:45
>>> Breathe every 3rd Stroke on the pull.
Set Distance/Total Distance: 400/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Tue, Jul 16, 2019 12:30 PM - 1:30 PM (59 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2700 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 -
> Round 1, speed is Build, Round 2, speed is Fast!
>>> 50 Choice Swim @ 01:00
>>>>>> 25 Easy, 25 Build/Fast
>>> 50 Choice Swim @ 01:00
>>>>>> 25 Build/Fast, 25 Easy
>>> 50 Choice Swim @ 01:00
>>>>>> All Build/Fast
>>> 50 Choice Swim Easy/Warm Down @ 01:00
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
3 x Thru -
4 x 100 Choice Swim FAST!! with 20 Seconds rest after each 100. Whole 400 is on 9:00
>>> Do each 400 All one Stroke, or 400 IM
Set Distance/Total Distance: 1200/2100
----
Start Time: 1:19 PM
2 x Thru -
2 x 50 Choice Kick @ 01:05
2 x 100 Freestyle Pull @ 01:45
>>> Breathe every 3rd Stroke on the pull.
Set Distance/Total Distance: 600/2700
Wednesday, July 17, 2019 - 50 Fiesta!!
Lots of kick and 50's today to get off of the harder swimming we've been doing of late. Semi-Recovery day today as well as the main set being an IM flavor. 1 fast 100 at the end - Gear Optional! Always want to FINISH FAST so you can teach your body to FINISH FAST during races!
Swim Faster!!
R
Wed, Jul 17, 2019 12:30 PM - 1:33 PM (63 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2500 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 Thru -
50 Freestyle Swim @ 01:00
50 Stroke Swim @ 01:00
50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
Set Distance/Total Distance: 450/950
----
Start Time: 12:52 PM
6 x Thru -
Choice Kick SPRINT @ 01:00
>>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
1:00 Rest between efforts
Set Distance/Total Distance: 300/1250
----
50 Choice Swim @ 01:00
Go back to the shallow end.
Set
Set Distance/Total Distance: 50/1300
----
Start Time: 1:08 PM
2 x Thru -
2 x 50 Butterfly Swim @ 01:00
>>> 1st 2 do the first 6 strokes fly, and the rest free.
3 x 50 Backstroke @ 00:55
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Breaststroke @ 01:00
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Freestyle @ 01:00
>>> 2 Fast(er??), 1 Moderate.
Set Distance/Total Distance: 1100/2400
----
Start Time: 1:30 PM
100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
Set Distance/Total Distance: 100/2500
++++++++++++++++++++++++++++++++++++++++++++++++++
Wed, Jul 17, 2019 12:30 PM - 1:33 PM (62 mins)
Group: Lowry Masters - 1:20 - 1:25 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 Thru -
50 Freestyle Swim @ 01:00
50 Stroke Swim @ 01:00
50 Choice Kick @ 01:00 *** NOTE: Next set is Kick... If you have a board and want to use it for the next set, bring it with you to the deep end on #9.
Set Distance/Total Distance: 450/950
----
Start Time: 12:52 PM
6 x Thru -
Choice Kick SPRINT @ 01:00
>>> Go as far as you can in 1 Minute!!! At 100, return to closest wall.
1:00 Rest between efforts
Set Distance/Total Distance: 300/1250
----
50 Choice Swim @ 01:00
Go back to the shallow end.
Set Distance/Total Distance: 50/1300
----
Start Time: 1:08 PM
2 x Thru -
3 x 50 Butterfly Swim @ 00:55
>>> 1st 2 do the first 6 strokes fly, and the rest free.
3 x 50 Backstroke @ 00:50
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Breaststroke @ 00:55
>>> 2 Fast(er??), 1 Moderate.
3 x 50 Freestyle @ 00:50
>>> 2 Fast(er??), 1 Moderate.
Set Distance/Total Distance: 1200/2500
----
Start Time: 1:30 PM
100 Choice Swim SPRINT @ 02:00 *** GEAR OPTIONAL ***
Set Distance/Total Distance: 100/2600
