Tag Archives for Basic Aerobic

Masters Thursday 2 NOV  2017 B (FITNESS) COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 1 x 100m FC Alt 50s Zip Up Drill 100 100 3 3
1 x 100m BC Atl 50s SloMo Drill 100 200 3 6
1 x 100m BR  Alt 50s Extended Glide Drill 100 300 3 9
MAIN 4 x 100m FC  Strong and firm, Reducing Stroke Count. 30” Rest 400 700 10 19
1 x 150m Easy 30” Rest 150 850 4 23
4 x 100m BC  Strong and firm, Reducing Stroke Count. 30” Rest 400 1250 13 36
1 x 150m Easy 30” Rest 150 1400 4 40
4 x 100m BR Strong and firm, Reducing Stroke Count. 30” Rest 400 1800 14 54
S/D 1 x 200 CH Easy   200 2000m 4 60+
Total 2000m 1 hour

 

On balance, the swimmers followed this to the minute, though two further breaks of 2 minutes crept between the final 150m easy and the 4 x 100m BR and the Swim Down. To enforce the ‘reducing stroke count’ I should monitor this and ask how they got on and if they achieved it.

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Masters Thursday 2 NOV  2017 C (FITNESS) COACH COPY

The club divides firstly between Competitive and Fitness swimmers. These divisions split further, depending on the experience and training level of the swimmer, partly of course by age which ranges from 30-80 years old. Each of Competitive and Fitness can be split into A, B and C in which A can swim 2800-3000m in an hour, B 2200-2500m and C 1700m-1900m. Though I don’t coach them there are fitness swimmers that could be defined as D and E (E being as far as I got and probably managing 1000m an hour).

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 1 x 100m FC Alt 50s Zip Up Drill 100 100 3 3
1 x 100m BC Atl 50s SloMo Drill 100 200 3 6
MAIN 4 x 100m FC  Strong and firm, Reducing Stroke Count. 30” Rest 400 600 12 18
1 x 100m Easy 30” Rest 100 700 3 21
4 x 100m BC  Strong and firm, Reducing Stroke Count. 30” Rest 400 1100 14 35
1 x 100m Easy 30” Rest 100 1200 3 38
4 x 100m BR Strong and firm, Reducing Stroke Count. 30” Rest 400 1600 12 54
S/D 1 x 200 CH Easy  or 300m if time 200 1800m 5/8 55+
Total 1900m 1 hour

This group, in one lande, Sswam 1800m to the very minute with a full 2 minutes additional rest before starting the  4 x 100m BR. Instead of adding the rest to the time they swam the hundreds could give them a target turn around. Pace of Main 10/20% up on Warm Up. Take Warm Up as 50% effort, then Main Easy 60% and ‘Strong and Firm’ 80%. 90% is pushing closer to ‘Pure Speed’. 

At these gentler paces I ought to be picking up on technique and providing tips for improvement.

Masters Thursday 2 NOV  2017 A (COMPETITIVE) COACH COPY

Drills included in warm up as part of technique development. Basic Aerobic with some aerobic-anaerobic threshold for 8 x 25m Fly. Club Zone 1. Requires mover threshold and overland work, or pure speed in second third. Distance completed in the hour.

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 1 x 200m FC Alt 50s Zip Up Drill 200 200 4 4
1 x 200m BC Atl 50s SloMo Drill 200 400 8 9
1 x 100m BR  Alt 50s Extended Glide Drill 100 500 3 12
MAIN 8 x 50m FC     Splits 35”/45” 1:00 400 900 8 20
1 x 150m Easy 30”  Rest 150 1050 3 23
8 x 50m BC     Splits 44”/48” 1:10 400 1450 10 33
1 x 150m Easy 30”  Rest 150 1600 3 36
8 x 50m BR   Splits 48”/53” 1:15 400 2000 10 48
1 x 150m Easy 30”  Rest 150 2150 3 50
8 x 25m FLY or CH     Splits 17”/18” 0:45 200 2350 6 56
S/D 1 x 300 CH Easy   2:00 300 2650 6 60+
Total 2700m 1 hour

 

Masters Mon 30 OCT 2017 A (BASIC AEROBIC POST COMP) COACH & POOLSIDE COPY

Only three of this group had been competing over the weekend, though several others do compete. A ‘Basic Aerobic’ programme: slowest speed training, technique work, long distance swims and drills. Come 16 x 25m around 5″ rest was taken, as lane clear, rather than longer. Most covered the distance in the hour.  Two lanes out of six.

Phase Activity TRT/Rest Dist: Dur: Total
W/U 400m loosen FC 30” rest after 400m 400 8 8
MAIN 4 x 100m FC as 50m Pull/50m Kick 15” rest after each 100m 400 10 18
2 x 200m CH as 100m Pull, 50m Kick, 50m Stroke 30” rest after 200m 400 10 28
4 x 100m CH negative split 2:00 400 8 36
8 x 50m CH Drills

FC: Zip Up; BC: Hesitation; BR: 2K1P; Fly: Single Arm.

10” rest after each 100m 400 8 44
16 x 25m CH Race Pace, turn at end and finish ‘Feet On Wall’ Lane Clear or 15” rest after each 25m 400 8 52
2 x 200m CH Steady Swim 30” rest after 200m 400 8 60+
Totals 2800m 1 hour