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.
|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.