Masters Mon 13 NOV 2017 Fitness C COACH

Phase	Activity	TRT/Rest	Dist:	CM	DUR	TOT
W/U	1 x 200m continual swim as:
	1 x 100m FC as 50m Swim, 50m Kick		100	100	3	4
	1 x 100m BC as 50m Swim, 50m Kick		100	200	4	7
MAIN
	4 x 75m FC 80% Effort	2:00	300	500	8	15
	4 x 50m FC 90% Effort	1:30	200	700	6	21
	2 x 25m FC Sprint	1:15	50	750	3	24
	1 x 50m FC Breathe every 5th stroke 1 x 50m BC Slomo arm recover	15” rest	100	850	3	27
	4 x 75m CH not FC 80% Effort	2:00	300	1150	8	35
	4 x 50m CH not FC 90% Effort	1:30	200	1350	6	41
	2 x 25m CH not FC Sprint	1:15	50	1400	3	44
S/D	1 x 200m CH Easy	4:00	200m	1600	9	55+
TOT			1600m

I gave this to YT3 on Mondays too.

Coaching and Teaching Swimming