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, 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
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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!
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Start Time: 12:41 PM
6 x 100 Choice @ 02:10
50 Kick, 25 Fist, 25 Swim.
Set Distance/Total Distance: 600/1100
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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
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Start Time: 1:08 PM
3 x 100 Butterfly Kick No Board, On Back @ 02:30
Set Distance/Total Distance: 300/2000
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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
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Start Time: 1:09 PM
3 x 100 Butterfly Kick No Board, On Back @ 02:30
Set Distance/Total Distance: 300/2200
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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
(FAST) Friday, August 2nd, 2019 -
LAST FAST FRIDAY! Make it count and make it FAST!!
Nationals group modification for this was to only do 1 X 100 at 400 pace and up to 2 of the 50's at 200 pace. Make sure that you're rested between efforts!
Swim FASTEST!!
R
Fri, Jul 12, 2019 12:30 PM - 1:29 PM (59 mins)
Group: Lowry Masters - FAST FRIDAY GROUP
Distance: 1650 LCM
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Standard FAST FRIDAY model. You'll probably see this every Friday through the summer! Try to improve through the season!!
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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!
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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
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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
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Start Time: 1:24 PM
200 Choice Swim Easy/Warm Down @ 04:00
Set Distance/Total Distance: 200/1650
Monday, August 5, 2019 -
2 days left! Last chance to crush our Monday 50's set (2 X (10 X 50's))!! Even added a little more rest to the interval to induce a bit more speed (& recovery ;) ). Bring your A-Game the next 2 practices because they will be challenging! Nationals people should only do the number of 50's fast out of the 20, that corresponds to the number of days away from their first event at the meet (ie. if your first day of swimming is Friday, do 4 of the 50's at 200 to 400 speed - 4 days away including today). Do all of the 50's but the others that are not fast are meant to be done moderate/recovery speed. After the 50's set, do a few dives/starts and call it good. Not going to "save" your meet at this point if you think you've over-rested, so always err on the side of more rest. It's a standard I've used many times that has paid off nicely ;)
Swim Faster!!
R
Mon, Aug 5, 2019 12:30 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:40 - 1:45 Base Pace
Distance: 2700 LCM
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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 @ 01:55
>>> 25 Fist, 25 Build, 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
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Start Time: 12:50 PM
2 x Thru -
10 x 50 Choice Swim FAST!! @ 01:05
>>> Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
Set Distance/Total Distance: 1000/1900
----
Start Time: 1:15 PM
3 x 250 Freestyle Pull @ 04:35
>>> #1 - Moderate/Recovery. Breathe 3
>>> #2 - Build 100, Fast 100, Easy 50
>>> #3 - Alternate 50 Fast/Moderate.
50 Choice Swim Easy/Warm Down
Set Distance/Total Distance: 800/2700
++++++++++++++++++++++++++++++++++
Mon, Aug 5, 2019 12:30 PM - 1:31 PM (61 mins)
Group: Lowry Masters - 1:20 - 1:25 Base Pace
Distance: 2800 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 @ 01:55
>>> 25 Fist, 25 Build, 25 Fast, 25 Easy
Set Distance/Total Distance: 400/900
----
Start Time: 12:50 PM
2 x Thru -
10 x 50 Choice Swim FAST!! @ 01:05
>>> Either best average, or Swim Easy as needed
1:00 Rest Between Rounds
Set Distance/Total Distance: 1000/1900
----
Start Time: 1:15 PM
3 x 300 Freestyle Pull @ 04:45
>>> #1 - Moderate/Recovery. Breathe 3
>>> #2 - Build 100, Fast 100, Easy 50
>>> #3 - Alternate 50 Fast/Moderate.
Set Distance/Total Distance: 900/2800
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
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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
