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.

Masters Thurs 23 NOV 2017 A (COMPETITIVE)  

These swimmers can take a punishing schedule and are highly competitive. They will swim a set based on the National Squad, with a little more time for turn arounds and sometimes fewer repetitions.

Phase Activity TRT/Rest Dist: Dur: Total
W/U 1 x 200m FC

1 x 200m IM Kick (50 FLY, 50 BC, 50 BR, 50 FC)

Continual swim 400 10 12
MAIN Race Pace Set 1

18 x 50m through IM order @ 200m IM pace

6 x 50m Fly to BC

6 x 50m BC to BR

6 x 50m BR to FC

01:00
1 min rest after 6 x 50 12  x 50m
900 20 32
Recovery

400m FC as 4 x (50m with pull-buoy as (25m FC kick, 25m FC arms only) + 50m FC)

Slow easy swimming just above 1500m pace, do not rush or race this.

05:00 400 8 40
Race Pace Set 2

24 x 25m @ 100m pace

Additional 1 mns rest after 8 and 16

0:30 600 14 54+
S/D 1 x 300m CH Easy 02:30 300 6 60
TOTAL 2600m

 

Only one swimmer to begin with, the second joining during the first Race Pace Set. I was asked about lactate production and didn’t have an answer. Up to Race Pace Set 2 the sets had gone like clockwork, to the upper limit of the margin I had given. They took an additional breather of 2 mins+ before this and took a longer rest at the 8 and 16 mark giving themselves only 2 mins for a swim down. One swimmer did all of the RPS2 as Fly, the other with a mix of strokes. One swimmer completed the swim down in the public lane.

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.

Masters Monday 20  NOV  2017 MASTERS FITNESS B 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 IM 2:30 300 300 8 8
Long strong counts per length. Think long push and glide in tight streamline on every turn.
MAIN 6 x 75 @ 400m FC pace over 75m = 80% Effort (?)

Check targets and monitor pace through set.

2:00 450 750 12 20
Recovery 200m Reverse IM Emphasis on Distance achieved Per Stroke taken (DPS) 5:00 200 950 5 25
6 x 100m IM (working on U/W skills) as:
2 x 100m as 50m Fly followed by 50m BC 2:45 200 1150 5:30 31
2 x 100m as 50m BC followed by 50m BR 2:45 200 1350 5:30 37
2 x 100m as 50m BR followed by 50m FC 2:45 200 1550 5:30 42
Recovery 200m FC as:
x2 (1 x 25m FC kick on side, 50m breathe every 5th, 25m FC any high elbow drill such as ‘Zip it Up/Fingers Trailing’). 5:00 200 1750 5 47
8 x 25 CH Sprint 1:00 200 1950 8 55
S/D 200m CH Easy, long, smooth, silent swimming 5:00 200 2150 5 60+

As a fitness group they prefer a choice CH of strokes, less FLY and IM and potentially longer rest. They worked their way through this but were short by some 200m so only 4 x 25 sprints and the Swim Down was compromised to 100m. Next time aim to keep the total distance below 2000m.

Masters Monday 20  NOV  2017 COMPETITIVE A1 COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 3 x 200m  as: 600 600 12/15 12
1 x 200m BC, 1 x 200m FC, 1 x 200m IM
Long strong counts per length. Think long push and glide in tight streamline on every turn.
MAIN 12 x 75 @ 400m FC pace over 75m = 80% Effort (?)

Check targets and monitor pace through set.

1:30 900 1500 18 30
Recovery 200m Reverse IM Emphasis on Distance achieved Per Stroke taken (DPS) 4:00 200 1700 4 34
6 x 100m IM (working on U/W skills) as:
2 x 100m as 50m Fly followed by 50m BC 2:00 200 1900 4 38
2 x 100m as 50m BC followed by 50m BR 2:15 200 2100 4:30 43
2 x 100m as 50m BR followed by 50m FC 2:00 200 2300 4 47
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’. 4:00 200 2500 4 51
4 x 25 CH Sprint 0:30 100 2600 2 53
S/D 200m CH Easy, long, smooth, silent swimming 4:00 200 2800 4 57+

 

The Monday Evening Masters session at the Dolphin has 6 lanes and 5 standard/levels of swimmer: A1, A2 competitive, who swim in adjacent lanes each covering respectively 2800m and 2200m approx: in an hour; B Fitness who have two lanes and cover around 1900m, and C1 Competitive and C2 Fitness who cover around 1800m. Historically I have produced three sessions, all a variation on the sessions first devised for A1. This A1 session is often adapted from a 90 minute session put together for the Junior National Squad. In this instance they would have done 24 x 75m FC at 400m Pace on a shorter turn-around time (TRT) and 12 x 100m IM. Recovery was over 300m rather than 400m. There was also a skills set over 8m on underwater Dolphin Kick and Fly Kick On Back with fins. This I drop for Masters as a) only one or perhaps two swimmers have fins and b) they hate UDLK enough to skip it anyway.

 

This is the Coach Copy. Poolside is in a larger font, of 18pt, sometimes 24pt and leaves out the last three columns that show the cumulative distance covered, duration and running total time covered. As the swimmers do the set I keep an eye on the time it has taken them and the splits. For A1 this above set delivered to the minute. The variations on this for A2, B and C1 and C2 turned out to be too adequate for A2, stretching it for B, not enough for C1 (though they simply dropped parts of it anyway) and about right, though a more demanding set than they are used to for C2. The distinction between Competitive and Fitness is in their heads, as it is the ‘Competitive’ session that delivers the fitness, whereas too many ‘fitness’ sessions simply get the swimmers wet – like going for a walk, rather than a run.

 

Masters THURS 16 NOV  2017 MASTERS C POOLSIDE COPY

 

Phase Activity Effort TRT/Rest Dist:
W/U 1 x 100m FC as 1 x 50m FC kick, 1 x 50m FC swim

1 x 100m BC as 1 x 50m BC kick, 1 x 50m BC swim

60% 2:45

2:45

200
MAIN 2 x 100m FC 80% 2:30 200
4 x 50m FC 90% 1:15 200
4 x 25m FC 100% 60 100
1 x 200m CH Easy   50% 5:30 200
2 x 100m CH not FC 80% 2:45 200
4 x 50m CH not FC 90% 1:30 200
4 x 25m CH not FC 100% 60 100
S/D 1 x 200m CH Easy   50% 4:00 200
1600m

 

Masters Mon 13 NOV 2017 Fitness C COACH

 

Phase Activity TRT/Rest Dist: CM DUR TOT
W/U 1 x 200m continual swim as:
1 x 100m FC as 50m Swim, 50m Kick 100 100 3 4
1 x 100m BC as 50m Swim, 50m Kick 100 200 4 7
MAIN
4 x 75m FC 80% Effort 2:00 300 500 8 15
4 x 50m FC  90% Effort 1:30 200 700 6 21
2 x 25m FC  Sprint 1:15 50 750 3 24
1 x 50m FC Breathe every 5th stroke

1 x 50m BC Slomo arm recover

15” rest 100 850 3 27
4 x 75m CH not FC 80% Effort 2:00 300 1150 8 35
4 x 50m CH not FC 90% Effort 1:30 200 1350 6 41
2 x 25m CH not FC Sprint 1:15 50 1400 3 44
S/D 1 x 200m CH Easy   4:00 200m 1600 9 55+
TOT 1600m

 

I gave this to YT3 on Mondays too.