Masters Thurs 21 DEC 2017 B (FITNESS) COACH COPY

 

Phase Activity TRT/Rest Dist: Dur: Total
W/U 3 x 150m as:

FC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick

BC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick

30” Rest after each 150m 300 10 10
MAIN 6 x 50m FC @ Strong, Firm, Steady Pace 75% 01:30 300/600 9 19
100m BC as  1 x 50m Hesitation Drill, 1 x 50m Easy Swim 03:00 100/700 3 22
6 x 50m BC @ Strong, Firm, Steady Pace 75% 01:45 300/1000 11 33
100 BR 1 x 50m Extended Glide Drill, 1 x 50m Easy Swim 03:00 100/1100 3 36
6 x 50m BR @ Strong, Firm, Steady Pace 75% 2:00 300/1400 12 48
100 FC 1 x 50m Zip It Up 50 Drill, 1 x 50m East Swim 03:00 100/1500 3 51
4 x 25m CH Sprints

Hold technique. Steady, Firm and Fast

1:00 100/1600 4 55
S/D 200m Easy Swim 05:00 200/1800 5 60
TOTAL 1800m

 

Somehow a generous 10 minutes for the Warm Up drifted to 17 minutes. They were happy to trim 15” of each of the above turn-around time.  So FC 50m to 01:15 from 01:30, BC 50m to 01:30 from 01:45 and BR 50m (reduced to x4 repetitions) to 01:45 from 02:00.

 

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