Masters Thursday 2 NOV  2017 A (COMPETITIVE) COACH COPY

Drills included in warm up as part of technique development. Basic Aerobic with some aerobic-anaerobic threshold for 8 x 25m Fly. Club Zone 1. Requires mover threshold and overland work, or pure speed in second third. Distance completed in the hour.

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 1 x 200m FC Alt 50s Zip Up Drill 200 200 4 4
1 x 200m BC Atl 50s SloMo Drill 200 400 8 9
1 x 100m BR  Alt 50s Extended Glide Drill 100 500 3 12
MAIN 8 x 50m FC     Splits 35”/45” 1:00 400 900 8 20
1 x 150m Easy 30”  Rest 150 1050 3 23
8 x 50m BC     Splits 44”/48” 1:10 400 1450 10 33
1 x 150m Easy 30”  Rest 150 1600 3 36
8 x 50m BR   Splits 48”/53” 1:15 400 2000 10 48
1 x 150m Easy 30”  Rest 150 2150 3 50
8 x 25m FLY or CH     Splits 17”/18” 0:45 200 2350 6 56
S/D 1 x 300 CH Easy   2:00 300 2650 6 60+
Total 2700m 1 hour

 

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