Masters Thursday 2 NOV  2017 C (FITNESS) COACH COPY

The club divides firstly between Competitive and Fitness swimmers. These divisions split further, depending on the experience and training level of the swimmer, partly of course by age which ranges from 30-80 years old. Each of Competitive and Fitness can be split into A, B and C in which A can swim 2800-3000m in an hour, B 2200-2500m and C 1700m-1900m. Though I don’t coach them there are fitness swimmers that could be defined as D and E (E being as far as I got and probably managing 1000m an hour).

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 1 x 100m FC Alt 50s Zip Up Drill 100 100 3 3
1 x 100m BC Atl 50s SloMo Drill 100 200 3 6
MAIN 4 x 100m FC  Strong and firm, Reducing Stroke Count. 30” Rest 400 600 12 18
1 x 100m Easy 30” Rest 100 700 3 21
4 x 100m BC  Strong and firm, Reducing Stroke Count. 30” Rest 400 1100 14 35
1 x 100m Easy 30” Rest 100 1200 3 38
4 x 100m BR Strong and firm, Reducing Stroke Count. 30” Rest 400 1600 12 54
S/D 1 x 200 CH Easy  or 300m if time 200 1800m 5/8 55+
Total 1900m 1 hour

This group, in one lande, Sswam 1800m to the very minute with a full 2 minutes additional rest before starting the  4 x 100m BR. Instead of adding the rest to the time they swam the hundreds could give them a target turn around. Pace of Main 10/20% up on Warm Up. Take Warm Up as 50% effort, then Main Easy 60% and ‘Strong and Firm’ 80%. 90% is pushing closer to ‘Pure Speed’. 

At these gentler paces I ought to be picking up on technique and providing tips for improvement.

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