|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sept |
|
Oct |
|
|
Nov |
|
Dec |
|
Jan |
|
Feb |
|
|
Mar |
|
Apr |
|
May |
|
|
Jun |
|
July |
|
|
Aug |
|
|
|
| Week
Date |
|
7 |
14 |
21 |
28 |
5 |
12 |
19 |
26 |
1 |
9 |
16 |
23 |
30 |
7 |
14 |
21 |
28 |
4 |
11 |
18 |
25 |
1 |
8 |
15 |
22 |
29 |
7 |
14 |
21 |
28 |
4 |
11 |
18 |
25 |
2 |
9 |
16 |
23 |
30 |
6 |
13 |
20 |
27 |
4 |
11 |
18 |
25 |
1 |
8 |
15 |
22 |
29 |
|
| Week |
No. |
|
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
31 |
32 |
33 |
34 |
35 |
36 |
37 |
38 |
24 |
40 |
41 |
42 |
43 |
44 |
45 |
46 |
47 |
48 |
49 |
50 |
51 |
52 |
|
| Macro
Cycle |
|
1. Develop aerobic/skills base. All 4
strokes |
|
|
|
|
|
|
2. Develop muscular endurance |
|
|
|
|
3. Regrade all swimmers,
Aerobic build |
|
|
|
4. Rest |
|
|
|
|
|
Race specific skills |
|
|
|
|
Speed & stamina. |
|
Aerobic base |
|
|
|
Race specific skills |
|
|
|
|
|
|
|
|
|
|
IM work |
|
|
|
|
|
|
|
|
|
|
| Meso
Cycle |
|
1. Freestyle & |
|
|
|
2. Breastroke & |
|
|
3 |
IM Turns |
|
|
|
4 |
Refresh all |
|
|
5. Pace control |
|
|
6. Race Tactics & |
|
7. Rest |
|
|
|
|
Backstroke - |
|
|
|
|
Butterfly
- |
|
|
|
Kick skills |
|
|
|
4 strokes |
|
|
|
|
all strokes |
|
|
|
skills review |
|
|
|
|
|
|
|
Starts & Turns |
|
|
|
Starts & Turns |
|
|
|
|
|
|
No 1 stroke |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Macro
Goals |
|
T 1000/ 1500 |
|
|
|
|
|
T 1000/ 1500 10% imp. |
|
|
|
T 1000/ 1500 5% imp. |
|
|
|
|
|
Adherence to training |
|
|
|
|
Adherence to training 2 sessions minimum |
|
|
|
Regrade all swimmers on ability |
|
|
& adherence to training |
|
|
|
3 strokes 100m + 25m Fly
good |
|
|
|
|
|
Consolidate all strokes |
|
|
|
|
Assess log books and distance records |
|
|
min 25m |
|
|
|
All turns legal and
correct |
|
|
|
|
Turns include IM |
|
|
|
|
|
|
& 50m all strokes, 100m 2 strokes, 200/400 IM, |
|
|
|
|
|
|
|
|
|
|
Timed kick sets |
|
|
|
|
|
|
400FC |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Meso
Goals |
|
FC + BC Technique |
|
|
Br
&Fly |
5 + drills each |
|
IM turns - Fly to BC |
|
IM Turns - BC - Br |
|
|
Broken swims |
|
|
Fine tune all skills |
|
|
|
|
|
5 + drills each |
|
|
|
Broken 100 Fly 10sRI |
|
|
Br - FC |
|
Increase % Pull |
|
|
Increase % No 1 stroke |
|
|
|
|
|
|
Race entry to improve |
|
|
maintain Technique |
|
|
|
Develop Muscular |
|
|
Pace
& speed |
|
|
|
|
|
|
|
|
Attendance to imp. |
|
|
|
|
|
Endurance |
|
|
|
development |
|
|
|
|
|
|
|
|
Race speed |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Race strategy |
|
|
|
|
|
|
|
|
|
|
|
|
|
Use of Pace Clock |
|
|
HR Awareness |
|
|
Log Books |
|
|
|
|
|
|
|
|
|
|
| MONTH |
|
Sept |
|
Oct |
|
|
Nov |
|
Dec |
|
Jan |
|
Feb |
|
|
Mar |
|
Apr |
|
May |
|
|
Jun |
|
July |
|
|
Aug |
|
|
|
| Week
Date |
|
7 |
14 |
21 |
28 |
5 |
12 |
19 |
26 |
1 |
9 |
16 |
23 |
30 |
7 |
14 |
21 |
28 |
4 |
11 |
18 |
25 |
1 |
8 |
15 |
22 |
29 |
7 |
14 |
21 |
28 |
4 |
11 |
18 |
25 |
2 |
9 |
16 |
23 |
30 |
6 |
13 |
20 |
27 |
4 |
11 |
18 |
25 |
1 |
8 |
15 |
22 |
29 |
|
| Week |
No. |
|
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
31 |
32 |
33 |
34 |
35 |
36 |
37 |
38 |
24 |
40 |
41 |
42 |
43 |
44 |
45 |
46 |
47 |
48 |
49 |
50 |
51 |
52 |
|
| Time
Trial |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| T
1000/1500 Test |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Test |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Badge
Day |
|
|
|
6th |
|
|
|
|
|
|
|
|
|
|
|
13 |
|
27 |
|
12 |
17 |
18 |
|
|
30 |
7 |
|
|
23 |
|
5 |
|
|
|
29 |
|
14 |
|
28 |
|
18 |
|
9 |
|
23 |
|
|
7 |
|
3 |
|
|
|
|
T |
|
T |
|
S |
|
J |
|
|
|
X |
X |
|
|
I/T |
I/T |
|
|
I/T |
I/T |
I/T |
|
I/T |
|
I/T |
I/T |
|
|
I/T |
I/T |
|
|
|
|
a |
|
a |
|
a |
|
|
|
m |
m |
|
|
|
|
|
|
|
|
|
|
C |
|
|
|
|
|
|
G |
|
d |
|
d |
|
t's |
|
w |
|
|
a |
a |
|
|
M |
|
S |
|
|
|
R |
|
G |
|
M |
|
R |
|
S |
|
H |
|
|
H |
|
e |
|
|
|
|
|
|
A |
|
p |
|
p |
|
o |
|
|
s |
s |
|
|
a |
|
a |
|
|
|
o |
|
l |
|
a |
|
o |
|
a |
|
y |
|
|
y |
|
l |
|
|
|
|
|
|
L |
|
o |
|
o |
|
B |
|
o |
|
|
|
|
r |
|
r |
|
|
|
m |
|
o |
|
r |
|
m |
|
r |
|
d |
|
|
d |
|
e |
|
|
|
|
|
|
A |
|
l |
|
l |
|
|
d |
|
|
Spr |
Spr |
|
|
|
|
|
|
s |
|
|
|
e |
|
|
e |
|
b |
|
|
|
|
S |
|
e |
|
e |
|
A |
row |
|
|
|
|
|
|
A |
|
A |
|
|
|
H |
|
H |
|
H |
|
|
H |
|
H |
|
|
A |
|
r. |
|
|
|
| loadings |
|
|
|
|
|
|
|
|
|
|
|
|
|
| volume |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| intensity |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Week |
No. |
|
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
31 |
32 |
33 |
34 |
35 |
36 |
37 |
38 |
24 |
40 |
41 |
42 |
43 |
44 |
45 |
46 |
47 |
48 |
49 |
50 |
51 |
52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|