Masters Mon 13 NOV 2017 Fitness B COACH

 

Phase Activity TRT/Rest Dist: CM DUR TOT
W/U 1 x 300m continual swim as:
1 x 150m FC as 100m Swim, 50m Kick 150 150 4 4
1 x 150m BC as 100m Swim, 50m Kick 150 300 5 9
MAIN
4 x 75m FC 80% Effort 1:45 300 600 8 17
4 x 50m FC  90% Effort 1:15 200 800 5 22
2 x 25m FC  Sprint 60 100 900 3 25
1 x 100m FC Breathe every 5th stroke

1 x 100m BC Slomo arm recover

15” rest 200 1100 6 31
4 x 75m CH not FC 80% Effort 1:45 300 1400 8 39
4 x 50m CH not FC 90% Effort 1:10 200 1600 5 44
4 x 25m CH not FC Sprint 60 100 1700 4 48
S/D 1 x 300m CH Easy   4:00 200m 1900 9 57+
TOT 1900m

 

This ran like clockwork. They do appreciate the difference between 80 & 90% effort. By taking splits I can hurry them along if they don’t appear to be working hard enough.

 

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