Reply To: Help with planning my weeks
Hey Paul,
We have 6 workouts per week (usually 2h, 1,5h on wednesdays) and start the season as follows:
sets per week:
– 3×400 front crawl
– 2×200 front crawl
– 1×200 backstroke
– 3×100 per stroke
– alternate sets for 50 and sets for kicks/turns
concretely (all in meters, 25m pool):
monday:
– 6×25 for 50 fly (max effort, with start from blocks)
– 16×50 for 200 crawl
– 12×25 for 100 breast
– 16×25 for 100 back
tuesday:
– 6×25 for 50 back (max effort, with start from blocks)
– 20×50 for 400 crawl
– 12×25 for 100 fly
– 16×25 for 100 crawl
wednesday:
– kicks (10×12,5m max effort)
– 16×50 for 200 crawl
– 16×50 for 200 back
thursday:
– 6×25 for 50 crawl
– 12×75 for 400 crawl
– 16×25 for 100 back
– 12×25 for 100 breast
friday:
– kicks (10×12,5m max effort)
– 12×25 for 100 fly
– 16×25 for 100 back
– 12×25 for 100 breast
– 16×25 for 100 crawl
saturday:
– 6×25 for 50 breast
– 20×50 for 400 crawl
– 16×25 for 100 crawl
– 12×25 for 100 fly
Odd/even weeks alternate between emphasis on kicks/turns and also changes order of longer events/shorter events (e.g., start with set for 400 or end with it).
We do 4 weeks of this building volume:
– 400 from 20×50 to 30×50 and from 12×75 to 16×75
– 200 from 16×50 to 20×50 and 24×50
– 100 from 16×25 and 12×25 to 20×25
then we evaluate and modify race paces
next 4 weeks we hold the same max volume, but with faster race pace
Next 4 weeks we have some meets, but shift focus slightly from 400 to 200
we would do only 1×400 per week but 2 or 3 extra 200 per week
After these 3×4 weeks we evaluate and start more specific workouts (towards big meet in january), focussed on 100’s and 200’s.
During all this we have technique accents that are put in. Race strategy/psychology will be emphasised in second half of the season.
Greets,
Kevin
