Masters Thurs 21 DEC 2017 A (COMPETITIVE) COACH COPY
| Phase | Activity | Target | 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, BR 1 x 50m Swim, 1 x 50m 3 Kicks on Arm Pull, 1 x 50m Kick, |
15” Rest after each 150m | 450 | 10 | 10 | |
| MAIN | Race Pace Set 1
6 x 75m FC @ 200m FC pace Try to develop your underwater kick throughout the set. |
1:03 | 01:15 | 450/900 | 9 | 19 |
| Recovery 1
200m FC 25m Kick on Side, 75m Breathe every 5 |
05:00 | 200/1100 | 4 | 23 | ||
| Race Pace Set 2
6 x 75m BC @ 200m pace |
1:10 | 01:30 | 450/1550 | 10 | 33 | |
| Recovery 2
200m FC 25m Kick on Side, 75m Breathe every 5 |
05:00 | 200/1750 | 4 | 37 | ||
| Race Pace Set 3
6 x 75m BR @ 200m pace |
1:18 | 1:45 | 450/2200 | 12 | 49 | |
| Recovery 3
200m FC 25m Kick on Side, 75m Breathe every 5 |
05:00 | 200/2400 | 4 | 53 | ||
| 4 x 25m IM Order Sprints: 1 x 25m of each: Fly, BC, BR, FC | 0:45 | 100/2500 | 4 | 56 | ||
| S/D | 200m CH Easy, Long, Smooth swimming | 02:30 | 200/2700 | 4 | 60+ | |
| TOTAL | 2500m |
Not helped by having one swimmer in the lane being joined by three others after she had completed the warm up. We began to make up time but cutting back the rest of the Race Pace Set in turn for 75m FC to 01:15 from 01:30, for 75m BC to 01:30 from 01:45 and for BR to 01:45 from 02:00.
I have found that there are Masters who want to add rest, and Masters who want to cut back on rest. I do rather think that they ought to go with the sessions prepared for them. I would worry that they not working hard enough on these Race Pace Sets if they can get away with less rest.
The programme also lost Recovery 3 so that could get it all done in an hour.
I have
Coaching and Teaching Swimming 
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