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.

 

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 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 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.

Masters Monday 6 NOV  2017 B (FITNESS) COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 15”  Rest 200 200 5 5
2 x 100m BC  As 50m Kick, 50m Swim 15”  Rest 200 400 5 10
MAIN 2 x 100m FC    Working at 80% + So longer rest after each 100m 3:15 200 600 7 17
1 x 100m  FC      Easy 50% effort 30”  Rest 100 700 4 21
2  x 100m BC  Working at 80% + So longer rest after each 100m 3:30 200 900 7 28
1 x 100m    BC       Easy 50% effort 30”  Rest 100 1000 4 32
2 x 100m BR    Working at 80% + So longer rest after each 100m 3:45 200 1200 8 40
1 x 100m     CH     Easy 50% effort 30”  Rest 100 1300 4 44
8 X 25M CH Sprint. Pure Speed. Longer Rest. 1:00 200 1400 8 52
S/D 1 x 200m FC  As 50m Drill, 50m Swim 30”  Rest 200 1600 6 60+
1 x 200m BC  As 50m Drill, 50m Swim 30”  Rest 200 1800m 1 hour

 

Unusually for me this set ran to 52/54 minutes so the distances could have been increased somewhere. The easiest thing might be to increase the Warm Up and Swim Down by 100m in both cases. Or to push the repeats over 100m on each of FC, BC and BR to 3 x 100m.

Changed to the following to deliver in a month’s time: 4 December.

Masters Monday 4 DEC 2017 B (FITNESS) COACH COPY

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 15”  Rest 200 200 4 4
2 x 100m BC  As 50m Kick, 50m Swim 15”  Rest 200 400 4 8
MAIN 3 x 100m FC    Working at 80% + So longer rest after each 100m 3:15 300 700 10 18
1 x 100m  FC      Easy 50% effort 30”  Rest 100 800 3 21
3  x 100m BC  Working at 80% + So longer rest after each 100m 3:30 300 1100 11 32
1 x 100m    BC       Easy 50% effort 30”  Rest 100 1200 3 35
3 x 100m BR    Working at 80% + So longer rest after each 100m 3:45 300 1500 12 47
1 x 100m     CH     Easy 50% effort 30”  Rest 100 1600 3 50
4 X 25M IM Order Sprint. Pure Speed. Longer Rest. 1:00 100 1700 4 54
S/D 1 x 200m FC  As 50m Drill, 50m Swim 30”  Rest 200 1900 6 60+
1 x 200m BC  As 50m Drill, 50m Swim 30”  Rest 200 2100m 1 hour

 

Adjusted from 6 Nov 2017 Fitness B Coach Copy. Repeats of 100s x 3, rather than 2. More realistic duration given for 100s in warm up and as an easy swim, reduced 8 x 25m sprints to 4 x 25 IM Order.

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.

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.