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 Mon 13 NOV 2017 Fitness B COACH

 

Phase Activity TRT/Rest Dist: CM DUR TOT
W/U 1 x 300m continual swim as:
1 x 150m FC as 100m Swim, 50m Kick 150 150 4 4
1 x 150m BC as 100m Swim, 50m Kick 150 300 5 9
MAIN
4 x 75m FC 80% Effort 1:45 300 600 8 17
4 x 50m FC  90% Effort 1:15 200 800 5 22
2 x 25m FC  Sprint 60 100 900 3 25
1 x 100m FC Breathe every 5th stroke

1 x 100m BC Slomo arm recover

15” rest 200 1100 6 31
4 x 75m CH not FC 80% Effort 1:45 300 1400 8 39
4 x 50m CH not FC 90% Effort 1:10 200 1600 5 44
4 x 25m CH not FC Sprint 60 100 1700 4 48
S/D 1 x 300m CH Easy   4:00 200m 1900 9 57+
TOT 1900m

 

This ran like clockwork. They do appreciate the difference between 80 & 90% effort. By taking splits I can hurry them along if they don’t appear to be working hard enough.