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.
Former Member
Thursday, July 18, 2019 - Recovery Day :)
After the feedback from yesterday's workout, a recovery day was in order! Not that yesterday was all that hard, people were just that tired! Mixed in some IM work again to force those freestyle purists to do something a little less comfortable!
Swim Faster!!
R
Thu, Jul 18, 2019 12:30 PM - 1:30 PM (60 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2700 LCM
----
Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
there, not someone else, and never let someone else drive your bus!!
Be AMAZING today!
----
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 150 Choice Swim @ 02:45
>>> #1 & #2: Drill, Build, Easy by 50's
>>> #3 & #4: Free, Stroke, 25 Fast/Easy
Set Distance/Total Distance: 600/1100
----
Start Time: 12:54 PM
2 x Thru -
3 x 100 Freestyle Swim @ 01:55
>>> Odd: Smooth/Moderate 800/1900
>>> Even: Faster = 80-85%
100 I.M. Swim @ 01:55
Set Distance/Total Distance: 800/1900
----
Start Time: 1:10 PM
200 Butterfly Kick No Board, On Back @ 04:30
Set Distance/Total Distance: 200/2100
----
Start Time: 1:16 PM
300 Freestyle Pull @ 05:40
>>> Breathe 3-5 By 50's. Negative Split @ 150
Set Distance/Total Distance: 300/2400
----
Start Time: 1:24 PM
6 x 50 Choice Swim @ 01:00
>>> #1: 10M FAST, 40M Moderate
>>> #2: 20M FAST, 30M Moderate
>>> #3: 30M FAST, 20M Moderate
>>> #4: 40M FAST, 10M Moderate
>>> #5: 50M FAST
>>> #6: 50M Moderate
Set Distance/Total Distance: 300/2700
+++++++++++++++++++++++++++++++++++++++++++
Thu, Jul 18, 2019 12:30 PM - 1:31 PM (60 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2900 LCM
----
Thought for the day... Who's driving your bus??? YOU ARE!! You decide where to go and how to get
there, not someone else, and never let someone else drive your bus!!
Be AMAZING today!
----
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 150 Choice Swim @ 02:45
>>> #1 & #2: Drill, Build, Easy by 50's
>>> #3 & #4: Free, Stroke, 25 Fast/Easy
Set Distance/Total Distance: 600/1100
----
Start Time: 12:54 PM
2 x Thru -
3 x 100 Freestyle Swim @ 01:40
>>> Odd: Smooth/Moderate 800/1900
>>> Even: Faster = 80-85%
100 I.M. Swim @ 01:40
Set Distance/Total Distance: 800/1900
----
Start Time: 1:08 PM
200 Butterfly Kick No Board, On Back @ 04:30
Set Distance/Total Distance: 200/2100
----
Start Time: 1:14 PM
500 Freestyle Pull @ 08:00
>>> Breathe 3-5 By 50's. Negative Split @ 250
Set Distance/Total Distance: 500/2600
----
Start Time: 1:24 PM
6 x 50 Choice Swim @ 01:00
>>> #1: 10M FAST, 40M Moderate
>>> #2: 20M FAST, 30M Moderate
>>> #3: 30M FAST, 20M Moderate
>>> #4: 40M FAST, 10M Moderate
>>> #5: 50M FAST
>>> #6: 50M Moderate
Set Distance/Total Distance: 300/2900
Friday, July 19, 2019 - FAST FRIDAY!!!
The staple to any good racers diet - RACING!! Got to go fast in order to GO FAST!! Standard Fast Friday template is attached and below!
SWIM FASTEST!!
R
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 19, 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 22, 2019 - Long Speed Day!
Decided that a change in the Monday routine was in order. I pulled in a recent "lightswitching (on-off)" set that has a short rest & fast interval for 150's, followed by a recovery 100 on the same interval for the main set today. Finisher is a set of front-end sprint 100's with decent rest. Happy Monday!!
Swim Faster!!
R
Mon, Jul 22, 2019
1230 PM - 1:29 PM (59 mins)
Group: Lowry Masters - 1:40 - 1:45 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: Drill/Build by 25
>>> Even: Fast/ Easy by 25
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
5 x Thru -
150 Freestyle Swim @ 02:30
100 Choice Swim @ 02:30
Do an additional 50 at the end to get back to the shallow end.
Set Distance/Total Distance: 1300/2200
----
Start Time: 1:17 PM
5 x 100 Choice Swim @ 02:15
>>> Odd: First 25 Sprint, last 75 Moderate
>>> Even: First 50 Sprint, last 50 Moderate.
Set Distance/Total Distance: 500/2700
++++++++++++++++++++++++++++++++++++++++++
Mon, Jul 22, 2019
1230 PM - 1:29 PM (59 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
4 x 100 Choice Swim @ 02:00
>>> Odd: Drill/Build by 25
>>> Even: Fast/ Easy by 25
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
6 x 100 Choice Swim @ 02:00
>>> Odd: First 25 Sprint, last 75 Moderate
>>> Even: First 50 Sprint, last 50 Moderate.
Set Distance/Total Distance: 600/3000
Tuesday, July 23, 2019 -
Sorry I missed posting this one yesterday. Day job finally got the better of me ;)
Tue, Jul 23, 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
5 x Thru -
50 Choice Kick @ 01:05 1241 PM
50 Choice Swim @ 01:00
>> 25 Build, 25 Easy
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x thru -
2 x 100 Choice Swim @ 01:50
2 x 150 Freestyle Pull @ 02:40
2 x 50 Choice Kick @ 01:05
>>> Can also do non-free Swim here instead of Kick.
Set Distance/Total Distance: 1800/2800
----
Start Time: 1:28 PM
2 x 50 Choice Swim @ 01:15
>>> Deep end SPRINT, Shallow end Moderate.
Set Distance/Total Distance: 100/2900
+++++++++++++++++++++++++++++
Tue, Jul 23, 2019 12:30 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 3200 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
5 x Thru -
50 Choice Kick @ 01:05
50 Choice Swim @ 01:00
>> 25 Build, 25 Easy
Set Distance/Total Distance: 500/1000
----
Start Time: 12:53 PM
3 x thru -
2 x 100 Choice Swim @ 01:35
2 x 200 Freestyle Pull @ 03:00
2 x 50 Choice Kick @ 01:00
>>> Can also do non-free Swim here instead of Kick.
Set Distance/Total Distance: 2100/3100
----
Start Time: 1:28 PM
2 x 50 Choice Swim @ 01:15
>>> Deep end SPRINT, Shallow end Moderate.
Set Distance/Total Distance: 100/3200
Wednesday, July 24, 2019 -
Main set today is a ton of 50's with "speed bumps" and various points and at increasing frequency. Several names for this set that I've seen and done several times, but it's still good for several types of work - long, short, fast, recovery... You name it, it's there! Interval flexes enough to allow for stroke if you want.
Swim Faster!!
R
Wed, Jul 24, 2019 1230 PM - 1:33 PM (63 mins)
Group: Lowry Masters - 1:40 - 1:45 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
4 x 100 Choice Swim @ 02:00
>>> 2 - 50 Kick, 50 Build
>>> 2 - 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
16 x 50 Choice Swim @ 00:55
>>> Every 4th one Fast!
12 x 50 Choice Swim @ 01:00
>>> Every 3rd one Fast!
8 x 50 Choice Swim @ 01:00
>>> Every other one Fast!
4 x 50 Choice Swim @ 01:05
>>> ALL FAST!!
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:31 PM
100 Choice Swim Easy/Warm Down @ 01:30
Set Distance/Total Distance: 100/3000
+++++++++++++++++++++++++++
Wed, Jul 24, 2019 1230 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
4 x 100 Choice Swim @ 02:00
>>> 2 - 50 Kick, 50 Build
>>> 2 - 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:51 PM
16 x 50 Choice Swim @ 00:50
>>> Every 4th one Fast!
12 x 50 Choice Swim @ 00:55
>>> Every 3rd one Fast!
8 x 50 Choice Swim @ 01:00
>>> Every other one Fast!
4 x 50 Choice Swim @ 01:05
>>> ALL FAST!!
Set Distance/Total Distance: 2000/2900
----
Start Time: 1:31 PM
100 Choice Swim Easy/Warm Down @ 01:30
Set Distance/Total Distance: 100/3000
Friday, July 26, 2019 - FAST FRIDAY!!!
Only 2 more of these left in the season... This week and next week! Need to make them count! Standard format/lineup.
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 29, 2019 -
These days are getting a bit more challenging mainly due to the rising water temp. When it's already hot outside (90-95), having even 83 degree water can make days like today more challenging than they should be. :bitching:
Going after our 20 X 50's set today and looking to set personal bests for how many you can do at or below 200 speed. A bit of kick/swim to finish and get some sun on your other side since the kicking will be without a board :agree:
Swim Faster!!
R
Mon, Jul 29, 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
8 x 50 Choice Swim FAST!! P-200 @ 01:05
>>> Either best average, or Swim Easy as needed
>>> 1:00 Rest Between Rounds
8 x 50 Choice Swim FAST!! P-200 @ 01:05
>>> Either best average, or Swim Easy as needed
NATIONALS GROUP: only fast every other or every third!!
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 Swim, 50 Fast
150 Choice Pull @ 02:50
>>>>> 50 Swim, 100 Fast
Set Distance/Total Distance: 600/2500
++++++++++++++++++++++++++++++++++
Mon, Jul 29, 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
10 x 50 Choice Swim FAST!! P-200 @ 01:00
>>> Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
10 x 50 Choice Swim FAST!! P-200 @ 01:00
>>> Either best average, or Swim Easy as needed
NATIONALS GROUP: only fast every other or every third!!
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
2 x Thru -
150 Choice @ 02:30
>>> 100 Swim, 50 Kick
150 Choice @ 02:30
>>> 50 Swim, 100 Kick
Set Distance/Total Distance: 600/2700
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
Wednesday, July 31, 2019 -
1 Week left!! We end our season on Tuesday, August 6th, so these are the last few workouts I'll be posting. My son came to swim this one with us since his club team is finishing their season as of tomorrow and he's looking to keep training and ready for his upcoming college season. Of course, he slayed us all - even only in semi-decent shape... Finished with a 1:04 on the last fast 100 and a :30 on the last fast 50 - FLY!?!
IMPORTANT NOTE: I have included a Nationals workout in only the PDF file for those who are resting for the meet. There are 4 from our group that are going. You'll know who they are because they'll be REALLY FAST!! ;)
Swim FASTER!!!
R
Wed, Jul 31, 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
2 x 150 Choice Swim @ 03:00
>>> 25 Kick, 25 Drill, 50 Build, 50 Moderate.
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
3 x Thru -
200 Freestyle Swim FAST(er?)@ 03:30 -00:10 every round
>>> 1st Round 200 is on 3:30 2nd Round 200 is on 3:20 3rd Round 200 is on 3:10
100 Choice Swim Easy/Warm Down @ 02:15
100 Freestyle Swim FAST(er?)@ 01:40 -00:05 every round
>>>1st Round 100 is on 1:40, 2nd Round 100 is on 1:35, 3rd Round 100 is on 1:30
100 Choice Swim Easy/Warm Down @ 02:15
Set Distance/Total Distance: 1500/2300
----
Start Time: 1:19 PM
2 x Thru -
2 x 50 Freestyle Swim @ 00:50
2 x 50 Stroke Swim SPRINT @ 01:10
Set Distance/Total Distance: 400/2700
----
Start Time: 1:28 PM
100 Choice Swim Easy/Warm Down @ 02:00
Set Distance/Total Distance: 100/2800
+++++++++++++++++++++++++++++++++
Wed, Jul 31, 2019 12:30 PM - 1:30 PM (60 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
2 x 150 Choice Swim @ 03:00
>>> 25 Kick, 25 Drill, 50 Build, 50 Moderate.
Set Distance/Total Distance: 300/800
----
Start Time: 12:49 PM
3 x Thru -
200 Freestyle Swim FAST(er?) @ 03:00 -00:10 every round
>>> 1st Round 200 is on 3:00 2nd Round 200 is on 2:50 3rd Round 200 is on 2:40
100 Choice Swim Easy/Warm Down @ 02:00
100 Freestyle Swim FAST(er?) @ 01:30 -00:05 every round
>>>1st Round 100 is on 1:30, 2nd Round 100 is on 1:25, 3rd Round 100 is on 1:20
100 Choice Swim Easy/Warm Down @ 02:00
Set Distance/Total Distance: 1500/2300
----
Start Time: 1:16 PM
3 x Thru -
2 x 50 Freestyle Swim @ 00:50
2 x 50 Stroke Swim SPRINT @ 01:10
Set Distance/Total Distance: 600/2900
----
Start Time: 1:29 PM
100 Choice Swim Easy/Warm Down @ 02:00
Set Distance/Total Distance: 100/3000
