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 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 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 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.

 

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.

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