Masters Thurs 21 DEC 2017 C (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 11 11
MAIN 3 x 50m FC @ Strong, Firm, Steady Pace 01:45 250/550 9 20
BC 1 x 50m Hesitation Drill, 1 x 50m Easy Swim 03:00 100/650 3 23
3 x 50m BC @ Strong, Firm, Steady Pace 02:00 250/900 10 33
BR 1 x 50m Extended Glide Drill, 1 x 50m Easy Swim 04:00 100/1000 4 37
3 x 50m BR @ Strong, Firm, Steady Pace 2:15 250/1250 12 49
FC 1 x 50m Zip It Up 50 Drill, 1 x 50m East Swim 03:00 100/1350 3 52
2 x 25m CH Sprints

Hold technique. Steady, Firm and Fast

1:00 100/1450 2 54
S/D 200m Easy Swim 05:00 200/1650 5 59
1650m

 

This is the programme with adjustments made to suite the reality in the pool. Not a competitive group, but happy to be set some targets.

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