Masters Thursday 12 OCT 2017 A (COMPETITIVE) COACH COPY

 

Phase Activity TRT/Rest Dist: Dur: Total
W/U 1 x 100m FC

1 x 50m FC Kick

1 x 100m BC

1 x 50m BC Kick

Continual swim 300 8 8
MAIN 5 x 50m as

1 x 50m BC

1 x 50m as 25m BC 25m BR

1 x 50m BR

1 x 50m as 25m BR/FC

1 x 50m FC

0:50/0:55

1:00

250 5 13
24 x 25m  Pace Set
Set yourself a demanding time to achieve. Try to achieve this every time.

If you miss the time take 25m out and go on the next one.

Next time we do this try to get closer to 24/24

0:30 600 14 27
8 x 150m as 50m BC 50m BR 50m FC

Odds modest/hard -20 BBM or 80%

Evens Easy – 60/70%

2:30 1200 23 50
S/D Depending on time remaining)

5 (or 3) x  100 as CH

Reducing pace on each from 90% to 80% to 70% to 60% to 50% effort

2:00 400 8 60
Totals 2750m 1 hour

 

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