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.

 

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