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Masters Monday 15 Jan 2018 MASTERS COMPETITIVE A1 COACH & POOLSIDE COPY

From this session plan for A1 Competitive three other sessions plans are worked up to cover a six lane Pool: A2 (Competitive), B Fitness and C Fitness. 208 more words

1 Hour

THE BEST (and worst) T-REX HAT THROWS, RANKED

Randy “T-Rex” Sullivan is a New York Battle Rapper who came up through the URL circuit battling names higher and higher until Danny Myers paid him $12,000 to battle him — which is when… 2,643 more words

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Masters Monday 15 Jan 2018 MASTERS COMPETITIVE A2 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 8 8 MAIN 4 x 75m @ FC 80% Effort 1:30 300… 203 more words

1 Hour

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… 138 more words

1 Hour

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… 115 more words

1 Hour

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, … 245 more words

1 Hour

Masters Thurs 21 DEC 2017 B (FITNESS) COACH COPY

Phase Activity 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 30” Rest after each 150m 300 10 10 MAIN 6 x 50m FC @ Strong, Firm, Steady Pace 75% 01:30 300/600 9 19 100m BC as  1 x 50m Hesitation Drill, 1 x 50m Easy Swim 03:00 100/700 3 22 6 x 50m BC @ Strong, Firm, Steady Pace 75% 01:45 300/1000 11 33 100 BR 1 x 50m Extended Glide Drill, 1 x 50m Easy Swim 03:00 100/1100 3 36 6 x 50m BR @ Strong, Firm, Steady Pace 75% 2:00 300/1400 12 48 100 FC 1 x 50m Zip It Up 50 Drill, 1 x 50m East Swim 03:00 100/1500 3 51 4 x 25m CH Sprints… 57 more words

1 Hour