Masters Monday 6 NOV  2017 B (FITNESS) COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 15”  Rest 200 200 5 5
2 x 100m BC  As 50m Kick, 50m Swim 15”  Rest 200 400 5 10
MAIN 2 x 100m FC    Working at 80% + So longer rest after each 100m 3:15 200 600 7 17
1 x 100m  FC      Easy 50% effort 30”  Rest 100 700 4 21
2  x 100m BC  Working at 80% + So longer rest after each 100m 3:30 200 900 7 28
1 x 100m    BC       Easy 50% effort 30”  Rest 100 1000 4 32
2 x 100m BR    Working at 80% + So longer rest after each 100m 3:45 200 1200 8 40
1 x 100m     CH     Easy 50% effort 30”  Rest 100 1300 4 44
8 X 25M CH Sprint. Pure Speed. Longer Rest. 1:00 200 1400 8 52
S/D 1 x 200m FC  As 50m Drill, 50m Swim 30”  Rest 200 1600 6 60+
1 x 200m BC  As 50m Drill, 50m Swim 30”  Rest 200 1800m 1 hour

 

Unusually for me this set ran to 52/54 minutes so the distances could have been increased somewhere. The easiest thing might be to increase the Warm Up and Swim Down by 100m in both cases. Or to push the repeats over 100m on each of FC, BC and BR to 3 x 100m.

Changed to the following to deliver in a month’s time: 4 December.

Masters Monday 4 DEC 2017 B (FITNESS) COACH COPY

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 15”  Rest 200 200 4 4
2 x 100m BC  As 50m Kick, 50m Swim 15”  Rest 200 400 4 8
MAIN 3 x 100m FC    Working at 80% + So longer rest after each 100m 3:15 300 700 10 18
1 x 100m  FC      Easy 50% effort 30”  Rest 100 800 3 21
3  x 100m BC  Working at 80% + So longer rest after each 100m 3:30 300 1100 11 32
1 x 100m    BC       Easy 50% effort 30”  Rest 100 1200 3 35
3 x 100m BR    Working at 80% + So longer rest after each 100m 3:45 300 1500 12 47
1 x 100m     CH     Easy 50% effort 30”  Rest 100 1600 3 50
4 X 25M IM Order Sprint. Pure Speed. Longer Rest. 1:00 100 1700 4 54
S/D 1 x 200m FC  As 50m Drill, 50m Swim 30”  Rest 200 1900 6 60+
1 x 200m BC  As 50m Drill, 50m Swim 30”  Rest 200 2100m 1 hour

 

Adjusted from 6 Nov 2017 Fitness B Coach Copy. Repeats of 100s x 3, rather than 2. More realistic duration given for 100s in warm up and as an easy swim, reduced 8 x 25m sprints to 4 x 25 IM Order.

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