Masters Monday 20  NOV  2017 MASTERS COMPETITIVE C1 & FITNESS C2 COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 3 x 100m  as:
1 x 100m BC, 1 x 100m FC, 1 x 100m CH 3:00 300 300 9 9
Long strong counts per length.
MAIN 6 x 75 @ 400m FC pace over 75m = 80% Effort (?) 2:30 450 750 18 27
Recovery 200m CH (mix of strokes if preferred) 6:00 200 950 6 23
6 x 100m as:
2 x 100m as FC 3:00 200 1150 6 29
2 x 100m as BC 3:00 200 1350 6 35
2 x 100m as CH 3:00 200 1550 6 41
Recovery 200m FC as:
1 x 25m FC kick on side, 50m breathe every 5th, 25m FC any high elbow drill such as ‘Zip it Up/Fingers Trailing’. 6:00 200 1750 6 47
4 x 25 CH Sprint 1:15 100 1850 5 52
S/D 200m CH Easy, long, smooth, silent swimming 6:00 200 2050 6 58+

Too ambitious. Needs to be some 250m less. Rest times were right, the volumes not.

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