Masters THURS 16 NOV  2017 MASTERS B (FITNESS) COACH COPY

 

Phase Activity Effort TRT/Rest Dist: RunT Dur: Total
W/U 1 x 100m FC 50% 2:30 100 100 2:30 2:30
1 x 100m FC as 1 x 50m FC kick, 1 x 50m FC swim

1 x 100m BC as 1 x 50m BC kick, 1 x 50m BC swim

60% 2:45

2:45

200 300 5:30 8
MAIN 2 x 150m FC 70% 3:30 300 600 7 15
2 x 100m FC 80% 2:30 200 800 5 20
4 x 50m FC 90% 1:15 200 900 5 25
4 x 25m FC 100% 45 100 1000 3 28
1 x 200m CH Easy   50% 5:00 200 1200 5 33
2 x 150m CH not FC 70% 3:45 300 1500 8 41
2 x 100m CH not FC 80% 2:45 200 1700 5:30 47
4 x 50m CH not FC 90% 1:15 200 1900 5 50
4 x 25m CH not FC 100% 45 100 2000 3 53
S/D 1 x 200m CH Easy   50% 4:00 200m 2200m 6 59+

 

FC and CH TRT given the same. Swimmers increased these, as I have here. This would make the swim impossible to complete in 60 minutes. They stayed in the water for 65 mins. Having given them 8 minutes to complete an easy warm up this took 12 minutes as late swimmers arrived. The swim was exactly 4 minutes late all the way through.

 

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