Tag Archives for Overload

Masters Monday 6 NOV  2017 A (COMPETITIVE) COACH COPY

This was written to include some ‘Pure Speed’ and ‘Overload’ work for Masters Competitive A Swimmers. The target splits, ambitiously, is what these swimmers can produce on regular 50m swims. With six lanes to manage it wasn’t feasible to call out splits – though this is what would have been required to keep them moving at the required effort.

Phase Activity Target Splits on each 50m TRT/Rest Dist: RunT Dur: Total
W/U 1 x 200m FC  As 50m Kick, 50m Swim 30”  Rest 200 200 5 5
1 x 200m BC  As 50m Kick, 50m Swim 30”  Rest 200 400 5 10
MAIN 2 x 100m FC    Working at 80% + So longer rest after each 100m 35”/40”/45” 3:00 200 600 6 16
1 x 200m   FC        Easy 50% effort 30”  Rest 200 800 3 19
2  x 100m BC  Working at 80% + So longer rest after each 100m 45”/50”/55” 3:15 200 1000 7 26
1 x 200m    BC       Easy 50% effort 30”  Rest 200 1200 3 29
2 x 100m BR    Working at 80% + So longer rest after each 100m 50”/55”/60” 3:30 200 1400 6 35
1 x 200m     BR     Easy 50% effort 30”  Rest 200 1600 3 38
16 x 25m        I M Order. Pure Speed. Fast as possible.

                      Each 25m on 1 minute.

                      Work Hard to justify the longer rest.

1:00 400 2000 16 54
S/D 1 x 200m CH Easy   4:00 200m 2200m 6 60+

Monday evening Dolphin divides firstly into 3: ‘Competitive’, ‘Fitness A’ and ‘Fitness B’.

In actual fact there are 3 competitive lanes, each with different demands/needs, which might divide approximately between age groups 30/40s, 40/50s and 60/70s (80s) with a consequent impact on rest, turnaround times and distances.

When ‘mileage’ has been the drive these differ roughly between 3000m, 2500m and 2000m or less in an hour covered.  

This set was designed specifically around injecting some race pace work, in this instance expecting greater effort and including a longer rest. It was achieved by the A Competitive Lane, with the second Competitive Lane some 300m behind and needing to break the 16 x 25 into 8 x 25m in order to include a swim down.

The pattern of this set, with reduced distances, longer turnaround times and rest and in turn 8 x 25 and then 4 x 25 ‘Pure Speed’ were used for the Fitness B, Fitness C and Competitive C lanes.

To break this down to the needs of individual swimmers is quite impossible, but in most cases they know their strengths and needs and make choices about the stroke they wish to work on. The difficulty is if one swimmer in the lane chooses to ignore the rest or turn around. Rare.

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