Masters Training Program - States/Nationals

Coach Notes for this block:

We are effectivly deviating from the original periodization to eliminate the Queensland State Championships. Without the need to taper we will resume one more three week block of Speed/Endurance before commencing our approach to Nationals.

Training Week

Week Ending 24/03/2013

Phase Comp1/Block 2/Week 1

Load 42.0

Intensity LIGHT

Total Training (Minutes) 545 Rest between sets SET 5-7mins

25 of 30
Day Mode

Athlete Log Note RHR, how you feel. Grade the session
Eg: 65bpm. Sore today. Tired. Hit targets though. Good session. Ate banana toast for brekkie Big improvement in energy.

TRAINING MODEL
All sessions to include T1>T2: Warm up, technique and warm down

am Mon

Row

SET 1: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint. 2: 45"@RP, 15"@lt, 4'@26. SET 3: 45"@RP, 15"@lt, 4'@23. SET 4: 45"@RP, 15"@lt, 4'@20. SET 5: Warm Down 10'@18 Gym Session as per S&C plan

pm

Gym

am Tues pm

Off SET 1: 10' Warm up and stretch. SETS 2&3: (T2) 15'@20 - 22. Try and maintain HR zone. Balance intensity while maintaining consistant rating. SET 4: Stretch Down. SET 1: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint. SET 2: 8'@20 with Drag. SET 3: 4'@24 with drag, SET 4: 3'@26 No Drag SET 5: Warm Down 10'@18 Swim / Cycle / powerwalk or combination. Low impact, steady T2

Erg

5-7mins

am Wed

Row

5-7mins

pm Xtrain 60 minutes total including stretching 5-7mins

am Thur

Off

Gym Session as per S&C plan pm Gym SET 1: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint. SETS 2, 3: (30"@RP, 30"@Light) x 6 SET 4: (2'@24, 2'@26, 2@24) SET 5: Warm down 10'@ 18 10' Light Aerobic warm up. Full Stretch. pm X-train

am Frid

Row

5-7mins

SET 1: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint. Course Work: SET 2: 500m@24, 500m@27, Turnaround 1min, 250m@RP from start, 250light, 500m@24. Sat am Row SET 3: 1500m@26 SET 4: Warm Down 10'@18 5-7mins

am Sun pm

Off

Off