Masters Thurs 26 OCT 2017 A (COMPETITIVE) COACH COPY

A threshold set. Improvements in aerobic capacity for the top group without overstressing the system. Two lanes out of six. Turn Round Times given here have been reduced by 5 seconds based on swimmer splits on the night.

Phase Activity TRT/Rest Dist: Dur: Total
W/U 1 x 200m FC

1 x 100 FC Arms Only

1 x 100m FC Kick

Continual swim 400 10 10
MAIN 16 x 25m Fly Lane Clear

Odds 12.5m explosions
Evens with 12.5m DLK underwater sprints

Approx: 0:35

15” rest after every 25m

400 12 22
1 x 100m CH Easy 02:30 100 2 24
8 x 50m BC @01:20

Odds 12.5m explosive sprint, 12.5m strong & steady
Evens with 12.5m DLK underwater sprints

01:15 400 10 34
1 x 100m CH Easy 02:30 100 2 36
8 x 50m BR @01:25

Odds 12.5m explosive  sprint, 12.5m strong & steady
Evens with 12.5m underwater transition

01:20 400 10 46
1 x 100m CH Easy 02:30 100 3 48
8 x 50m FC
Odds 12.5m explosion sprint, 12.5m strong & steady  
Evens with 12.5m DLK underwater sprints
01:10 400 10 58
1 x 200m / 300m CH Easy 04:00 200 4 62
Totals 2500m /

2600m

1 hour

 

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