B Masters in my own categorisation are competent, regular Masters swimmers with fitness or demand levels that also split in two swimming around 2km in an hour, say 1800m or 2100m. This programme, printed off and set up poolside allows considerable variation, with Choice of Stroke (CH) stated and latitude to increase/decrease Turn Round Times (TRT) or Rest. Set out like this as the Coach Copy, poolside doesn’t include the four columns on the right and is in a far larger font.
|4x 50 CH||1:00/1:15||200||400||5||10|
|8 x 25m FC (CH) Firm/Strong pace||0:45||200||600||6||16|
|1 x 100m Easy||2:30||100||700||2.30||19|
|8 x 25m FC (CH) Firm/Strong pace||0:40||200||900||6||25|
|1 x 100m Easy||2:30||100||1000||2.30||28|
|8 x 25m FC (CH) Firm/Strong pace||0:35||200||1200||5||31|
|1 x 150m Easy||3:45||150||1350||4||35|
|8 x 25m FC (CH) Firm/Strong pace||0:30||200||1550||4||38|
|1 x 200m Easy||4:00||200||1750||4||42|
|8 x 25m FC (CH) Firm/Strong pace||0:30||200||1950||4||46|
|S/D||1 x 300 CH Easy||8:00||200||2150||8||54|
The 30 second TRT was too great a challenge. To match the generous rest the A Group achieved with slips of 17 seconds, all the above Turn Around Times on the 25m could be increased by 15 seconds, with 5 second option either way for swimmers to choose.