Masters THURS 16 NOV 2017 MASTERS C POOLSIDE COPY

Phase	Activity	Effort	TRT/Rest	Dist:
W/U	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
MAIN	2 x 100m FC	80%	2:30	200
	4 x 50m FC	90%	1:15	200
	4 x 25m FC	100%	60	100
	1 x 200m CH Easy	50%	5:30	200
	2 x 100m CH not FC	80%	2:45	200
	4 x 50m CH not FC	90%	1:30	200
	4 x 25m CH not FC	100%	60	100
S/D	1 x 200m CH Easy	50%	4:00	200
				1600m