Masters Monday 6 NOV  2017 C (Competitive/Fitness ) COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 30”  Rest 200 200 5 6
2 x 100m BC  As 50m Kick, 50m Swim 30”  Rest 200 400 5 10
MAIN 4 x 100m  FC       Working at 80% 1:00 Rest 400 800 16 26
1 x 100m  FC      Easy 50% Effort / Perfect Technique 30”  Rest 100 900 4 30
4  x 100m CH     Working at 80% 1:00 Rest 400 1300 16 46
1 x 100m  CH      Easy 50% Effort / Perfect Technique 30”  Rest 100 1400 4 50
4 X 25M CH Sprint. Pure Speed. Longer Rest. 1:00 100 1500 4 54
S/D 1 x 150m FC  As 50m Kick,  50m Drill, 50m Swim 150 1650 3 57+
TOT: 1650m 1 hour

 

Some of the swimmers are competing ages 75+ and 80+ Recovery times need to be greater. More CH as they know the strokes they wish to develop, and if recovering from injury (sports related or not) they need to feel they can pick a stroke or drill they can do within the general parameters of the set. Sprint work is still necessary – after all, they are competitive and in their age group are setting new national and world records!

 

The ‘C’ group can also be divided, not so much by lane, but by the swimmers themselves into either fitness or competitive swimmers. The choice I am making with a mixed lane is to cater for the competitive swimmer, the ‘fitness’ swimmer carrying on with fins, with breaks, sometimes joining late or leaving early as suits their needs.

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