Category Archives for BC

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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Masters Monday 15 Jan 2018 MASTERS COMPETITIVE A2 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 8 8
MAIN 4 x 75m @ FC 80% Effort 1:30 300

/700

 6 14
4 x 75m @ BC 80% Effort 1:45 300

/1000

 7 21
2 x 100m as:

1 x 100m FC ‘Zip it Up’ Drill

1 x 100m BC ‘Slomo’ Drill

 2:15 200

/1200

 5 26
4 x 75m @ BR 80% Effort 2:00 300

/1500

 8 34
2 x 100m as:

1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P

1 x 100m FC ‘Catch Up’ Drill

 2:30 200

/1700

 5 39
8 x 25 CH Sprint 1:00 200

/1900

 8 47
S/D 200m + (‘til end) CH Easy, long, smooth, silent swimming 4:00 200

/2100

 8 55+

 

This is a diluted version of the A1 plan for the same evening session. Distance covered is reduced to 2100m from 2700m. The Warm Up and Swim Down are reduced from 600m to 400m and 300m to 200m respectively.

 

Potentially increase the length of S/D given this age group and the need and benefits of a longer swim down.

 

TRT for the 4 x 75ms was increase by 15 seconds for each stroke.

 

Splits only available for the FC 1:15 so unsure how or whether to adjust the rest/

 

They were 3 minutes slower out of the warm up and gained more time on the BR 4 x 75m

 

By the last 15 minutes with the 8 x 25m CH sprints they were 6 minutes off schedule.

 

These were swum in 0:23 for FC.

 

However, there was enough margin to do a swim down in the 7 minutes remaining.

 

Masters Monday 15 Jan 2018 MASTERS FITNESS B 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 10 10
MAIN 4 x 50m @ FC 80% Effort 1:30 200

/600

 6 16
4 x 50m @ BC 80% Effort 1:45 200

/800

 7 23
2 x 100m as:

1 x 100m FC ‘Zip it Up’ Drill

1 x 100m BC ‘Slomo’ Drill

 2:30 200

/1000

 5 28
4 x 50m @ BR 80% Effort 2:00 200

/1200

 8 36
2 x 100m as:

1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P

1 x 100m FC ‘Catch Up’ Drill

 2:30 200

/1400

 5 41
8 x 25 CH Fast 1:00 200

/1600

 8 47
S/D 200m + (‘til end) CH Easy, long, smooth, silent swimming 4:00 200

/1800

 8 55+

 

Based on a diluted version of the A1 Competitive Session Plan

 

This session went to plan, and even accommodated the two or more breaks to rest and chat that they like to take half way through. By the time of the 2 x 100ms we were 5 minutes off the schedule, but had exactly this level of margin in the S/D.

 

I could build in a 2 mins and 3 mins rest – but they will pick the moment to take this not me!

 

Masters Monday 15 Jan 2018 MASTERS COMPETITIVE A1 COACH & POOLSIDE COPY

From this session plan for A1 Competitive three other sessions plans are worked up to cover a six lane Pool: A2 (Competitive), B Fitness and C Fitness. These are printed off in 24pt for the poolside, excluding Distance, Duration and Total.

Phase Activity TRT/Rest Dist: Dur: Total
W/U 3 x 200m  as:

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

15” after each 200m 600 12 12
MAIN 4 x 75 @ FC 80% Effort 1:15 300

/900

 5 17
REST 1 18
4 x 75m @ BC 80% Effort 1:30 300

/1200

 6 24
2 x 100m as:

1 x 100m FC ‘Zip it Up’ Drill

1 x 100m BC ‘Slomo’ Drill

 2:15 200

/1400

 5 29
4 x 75m @ BR 80% Effort 1:45 300

/1700

 7 36
REST 1 37
4 x 75m @ FLY ‘Single Arm Drill’ 70% Effort 1:45 300

/2000

 7 44
2 x 100m as:

1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P

1 x 100m FC ‘Catch Up’ Drill

 2:30 200

/2200

 5 49
8 x 25 CH Sprint 0:30 200

/2400

 4 53
S/D 300m + (‘til end) CH Easy, long, smooth, silent swimming 4:00 300

/2700

 6 59+

For the A1 Competitive swimmers the splits were:

4 x 75m FC 1:07/1:08 giving them 7/8 seconds rest. Increase the TRT next time to 1:20 ?

4 x 75m BC 1:12/1:10 giving them 18/20 second rest. More than enough. So reduce?

4 x 75m BR 1:19/1:22 giving them 23/26 seconds rest. Reduce this or about enough?

4 x 75m Fly ‘Single Arm’ 1:22 giving them 23 seconds rest.

In both cases the 2 x 200m was rolled into a 400m without a rest. Necessary as they were getting behind on this session after 25 mins.

For a 2600m swim this came in at exactly 60 mins.

They did a 200m, not a 300m Swim Down.

 

 

Pre-Christmas Workout for Masters ‘A’

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

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.

 

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 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 B (FITNESS) COACH COPY

 

Phase Activity Effort TRT/Rest Dist: RunT Dur: Total
W/U 1 x 100m FC 50% 2:30 100 100 2:30 2:30
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

 200 300 5:30 8
MAIN 2 x 150m FC 70% 3:30 300 600 7 15
2 x 100m FC 80% 2:30 200 800 5 20
4 x 50m FC 90% 1:15 200 900 5 25
4 x 25m FC 100% 45 100 1000 3 28
1 x 200m CH Easy   50% 5:00 200 1200 5 33
2 x 150m CH not FC 70% 3:45 300 1500 8 41
2 x 100m CH not FC 80% 2:45 200 1700 5:30 47
4 x 50m CH not FC 90% 1:15 200 1900 5 50
4 x 25m CH not FC 100% 45 100 2000 3 53
S/D 1 x 200m CH Easy   50% 4:00 200m 2200m 6 59+

 

FC and CH TRT given the same. Swimmers increased these, as I have here. This would make the swim impossible to complete in 60 minutes. They stayed in the water for 65 mins. Having given them 8 minutes to complete an easy warm up this took 12 minutes as late swimmers arrived. The swim was exactly 4 minutes late all the way through.

 

Masters Monday 6 NOV  2017 C (Competitive/Fitness ) COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 30”  Rest 200 200 5 6
2 x 100m BC  As 50m Kick, 50m Swim 30”  Rest 200 400 5 10
MAIN 4 x 100m  FC       Working at 80% 1:00 Rest 400 800 16 26
1 x 100m  FC      Easy 50% Effort / Perfect Technique 30”  Rest 100 900 4 30
4  x 100m CH     Working at 80% 1:00 Rest 400 1300 16 46
1 x 100m  CH      Easy 50% Effort / Perfect Technique 30”  Rest 100 1400 4 50
4 X 25M CH Sprint. Pure Speed. Longer Rest. 1:00 100 1500 4 54
S/D 1 x 150m FC  As 50m Kick,  50m Drill, 50m Swim 150 1650 3 57+
TOT: 1650m 1 hour

 

Some of the swimmers are competing ages 75+ and 80+ Recovery times need to be greater. More CH as they know the strokes they wish to develop, and if recovering from injury (sports related or not) they need to feel they can pick a stroke or drill they can do within the general parameters of the set. Sprint work is still necessary – after all, they are competitive and in their age group are setting new national and world records!

 

The ‘C’ group can also be divided, not so much by lane, but by the swimmers themselves into either fitness or competitive swimmers. The choice I am making with a mixed lane is to cater for the competitive swimmer, the ‘fitness’ swimmer carrying on with fins, with breaks, sometimes joining late or leaving early as suits their needs.