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.

 

Masters Thurs 26 OCT 2017 A (COMPETITIVE) COACH COPY

A threshold set. Improvements in aerobic capacity for the top group without overstressing the system. Two lanes out of six. Turn Round Times given here have been reduced by 5 seconds based on swimmer splits on the night.

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

1 x 100 FC Arms Only

1 x 100m FC Kick

Continual swim 400 10 10
MAIN 16 x 25m Fly Lane Clear

Odds 12.5m explosions
Evens with 12.5m DLK underwater sprints

Approx: 0:35

15” rest after every 25m

400 12 22
1 x 100m CH Easy 02:30 100 2 24
8 x 50m BC @01:20

Odds 12.5m explosive sprint, 12.5m strong & steady
Evens with 12.5m DLK underwater sprints

01:15 400 10 34
1 x 100m CH Easy 02:30 100 2 36
8 x 50m BR @01:25

Odds 12.5m explosive  sprint, 12.5m strong & steady
Evens with 12.5m underwater transition

01:20 400 10 46
1 x 100m CH Easy 02:30 100 3 48
8 x 50m FC
Odds 12.5m explosion sprint, 12.5m strong & steady  
Evens with 12.5m DLK underwater sprints
01:10 400 10 58
1 x 200m / 300m CH Easy 04:00 200 4 62
Totals 2500m /

2600m

1 hour

 

T1 Sunday 3rd May 2015

Our club top ‘training group’ – these are competitive standard swimmers who want to train but cannot commit to the more rigours demands of the squad training 8 hours or more per week. Swimming for fitness with occasional club competitions.

WARM UP
200 FC Drill/Smooth Reducing stroke count Sub-Total 200m <4 mins
MAIN SET Focus – long, streamlined transitions off
4 x 100 as 25 Fly 75 FC 2:00
3 x 100 as 25 Fly  75 BC 2:30
2 x 100 as 25 Fly 75 BR 2:15
1 x 100 as 25 FLY 75 CH
Sub-Total 1000m <24 mins
20 x 50 as off
1-4 1-4     FC Max 00:50
5-8 FC Breath every 5 strokes 01:00
9-12 BC Max 01:10
13-16 BC K 01:30
17-20 Choice 01:00
Sub-Total 1000m <24 mins

Swim Down

1 x 200m Choice Sub-Total 200m <4 mins
Totals Distance Duration
2.4k >56<60 mins

 

FC/BC/FLY – an aerobic set for T2

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
400 1X100

1X100

1X100

1X100

F/C

F/C

F/C

B/C

Full Stroke

Head Up

Catch Up

Stretch and Easy

@2:00

@2:00

@2:30

@2:00

10
A600 6X50 each

x2

F/C Legs Only + Fins head up always

Arms Only + Pull Buoy

Full Stroke Timed off blocks

@1:15

@1:30

30
4 x25 IM IM
A600 6X50 each

x2

BR Legs Only + fins

Arms Only + fins, arms outstretched

Full Stroke

@1:00 30
100 100 FC Arms Only 3
200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

T2T3 IM Order Sprints and Drills work + dives

T2T3 Schedule                   Week No………                                         Date….17/10/10

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 7.00 pm – 8.00pm                                       1  hr

 

TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….

 

SCHEDULE OBJECTIVE

 

Competitive paced IM, starts.

 

– accelerate through the stroke

 

 

 

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
300

 

2 x150 FC/BC Alt 50 KICK/ 50 DRILL / 50 SWIM   8
4×25

 

 

12.5m IM order Dive/start, UW phase / transition / break-out   4
100 4 x25 IM IM FC Walk back to blocks, then recover

BC  (Use two lanes)

BS

FLY§

  8

 

 

 

      Get Times

 

SUB TOT 20

 

200

 

1X50 each

 

(1x25m T3)

FLY 3 x 2+2+2 + fins

Full Stroke

 

@1:15/30 6

 

200

 

1X50 each

 

BC 3x Legs Only + roll shoulder/slo mo/pull

Full Stroke

 

@1:15/30 6
200

 

1X50 each

 

BS 3 x 3 kicks, 1 arm pull

Full Stroke

 

@1:15/30 6

 

200

 

2x(1X50) F/C 1 x Arms Only + Pull Buoy

1 x Legs Only

 

@1:15/30 6

 

        SUB TOT 24
      PLUNGE CONTEST

Get Distances

  12
200 200 BC/FC STRETCH AND EASY

(Change stroke every 50m)

 

  4
 

1600

         

60

 

T1/T2 Endurancce swimming (aerobic)

T1/T2                                                                                                                          Date

SESSION TIME SESSION LENGTH 60 mins

TRAINING PHASE

 

SCHEDULE OBJECTIVE

Endurance Swim. Building Aerobic capacity.

 

 

 

 

 

If you can warm up by the side of the pool or the changing rooms doing 5 mins of skipping it helps to prepare the body for exercise. You can then crack on with the swim.

 

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
 

200

 

 

200m

 

FC

 

Swim out fast first 25m, swim in fast last 25m

Keep the stroke smooth, plenty of lateral rotation, lowest stroke count possible. See http://www.swimfit.com/

 

Follow advice on stroke. Sign up for Swim Fit. It may make me redundant.

 

 

Micro rest. To have a sip of water.

 

 

 

 

 

200

 

 

200m

 

BC

 

Swim out fast first 25m, swim in fast last 25m

Or FC kick with a kickboard. Leg work is always good. You should have a second stroke … BC complements Front Crawl.

 

 

Micro rest. To have a sip of water.

Check Heart Rate.

 

 

 

 

 

100

 

 

 

100m

 

 

FC

 

Arms Only

Keep it smooth, bilateral breathing.

 

 

NO REST

 

 

 

 

 

50

 

1x50m

 

 

 

 

 

FC Kick – extend arms, trickle exhale, explosive breathing in … i.e. keep the head down. You should become fit enough to do away with the flaot i.e,. your speed with the kick will keep you buoyant, and your confidence to hold the streamlined position.

 

 

NO REST

 

 

 

50

 

 

1x50m  

 

 

 

BC Kick

Streamlined with the float stretched above your head.

 

 

NO REST

 

 

 

 

 

 

 

 

 

FINS  

 

 

 

If your pool permits their use you should have some short fins. Also paddles. Anything to vary the work load.

 

 

 

 

 

 

 

1800     Repeat this 600m x 4 1:00 REST  
 

200

 

 

 

2x100m

 

 

 

 

Bilateral breathing every 3rd – ought to be doing this anyway. Practice it until you can! Stretch it as an exercise to breathing every 5th, 7th or more ..

 

 

 

 

 

 

 

 

Stretch exercises. You need to develop and maintain good flexibility.

 

 

 

Total Distance

2000m

Evaluation of Session

Total Time

45 mins – 60 mins

 

 

Mini One Hour (varied)

WARM UP

1 x 50 FC DRILL Zip UP 1.15/1.30

2 x 25 Head Up FC + Water Polo Ball 2.00/2.15 (Steady head, kick hard)

1 x 100 as 100 FC SMOOTH 2.30

1 x 100 as 100 BC SLO MO 2.30

300m 12 MNS

MAIN SET

2 x 50 FC HFTP 2.00 (so lots of rest)

2 x 50 No.1 FO HFTP 2.30

200m 8 MNS

12x 50 IM Order. FLY, BK, BR, FC,

1 x KICK 1.30 1 x DRILL 1.15 1 x STROKE 1.15

20 MNS

DIVES, TURNS, FINISHES

Dive max, break-out to half-way; half-way into wall, turn and return to half-way; half-way to the end. Climb out and repeat. X 4, as x2 FC, x2 Choice

12 MNS

SWIMDOWN

6 x 25m FC as Hypoxic breathing every 5th,7th,9th,5th ….

125m 8 MNS

925m 60 MNS