Masters Monday 15 Jan 2018 MASTERS FITNESS C COACH COPY

 

Phase Activity TRT/Rest Dist: Dur: Total
W/U 2 x 200m  as:

1 x 200m FC as 1 x 50m Kick,  1 x 150m Swim (rest after 200m)

15” after each 200m 400 12 12
MAIN 4 x 50m @ FC 80% Effort 1:45 200

/600

7 19
4 x 50m @ BC 80% Effort 2:00 200

/800

8 27
2 x 100m as:

1 x 100m FC ‘Zip it Up’ Drill

1 x 100m BC ‘Slomo’ Drill

3:00 200

/1000

6 33
4 x 50m @ BR 80% Effort 2:15 200

/1200

9 42
2 x 100m as:

1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P

1 x 100m FC ‘Catch Up’ Drill

3:00 200

/1400

6 48
S/D 200m + (‘til end) CH Easy, long, smooth, silent swimming 200

/1600

6 54+

 

Based on a diluted version of the B Fitness Session (itself a diluted version of the A1 Competitive session).

 

5 x 50m FC swam in o:56 so 1:45 Turn Around Time about right.

4  50m BC on 1:17 so 2:00 about right too

 

6 minutes was gained for resting during the session but there was exactly this margin left when they got to the S/D.

 

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