Masters Monday 16 OCT 2017 A (COMPETITIVE) COACH COPY

Too ambitious and doesn’t cater for the hesitant starts as the competitive swimmers join the late. This can delay the warm up by 5 minutes. Another 5 minutes can be lost in catch-up chatter 🙂 Once underway they swim like clockwork and can often, but not always, make up lost time. The (brackets) indicate where times have been adjusted. 2/3rd of the way through a set was cut and the swimmers given an ‘either or’ option over 8 x 25m CH with dive sprints or 4 x 100m CH. The ‘official’ Swim Down was also reduced, but the 4 x 100s meant they were there already.

Phase Activity TRT/Rest Dist: Dur: Total
Increasing feel for the water and design to help you master stroke rate
W/U 1 x 400m FC/BC Mix up as you wish Continual swim 400m 8 8
MAIN 8 x 50m FC

Work on underwater DLK. Fast Break Outs. High Stroke Rate

1:00 400m 8 16
4 x 100m

FC Arms or BC Arms Only. Aim for distance per stroke.

02:00 400m 8 24
1 x 400m Super Slow Swimming – Controlled, feel how far you can travel 01:00 rest at end of 400m 400m 8 32 (40)
8 x 50m FC (or CH and adjust TRT)

Set a target for the number of underwater DLK you will do and stick with it!

Fast Break Outs. High Stroke Rate. Tight Streamlines mandatory. Keep your core braced.

1:00 400m 8 40
EITHER 4 x 100m CH 01:45

02:00

400m 8 48 (56)
OR 8 x 25m CH (dive from deep end if prefered)

Work on underwater DLK. Fast Break Outs. High Stroke Rate

0:20 200m 4 52
1 x 400m Super Slow Swimming – Controlled, feel how far you can travel 400m (100) 8 60
Totals 3000m (2700m)  1 hour

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s