Masters Thursday 19 OCT 2017 B COACH COPY

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.

Phase Activity TRT/Rest Dist: RunTotal Dur: Total
W/U 200 Easy 200 200 5 6
4x 50 CH 1:00/1:15 200 400 5 10
MAIN
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
Total 2050m 1 hour

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.

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