| 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.
Coaching and Teaching Swimming 