Reply To: Help with planning my weeks
The attached is the cycle we currently use. All work is short course meters.
Week 1 Monday: Primary emphasis is 200 free with secondary 100 free
Short to long is set/distance design. Example we start with 25s or 50s for first set with goal of improving the number done from last time. The second set maybe 75s at the previous number done with trying to maintain the previous number done and the third set maybe 100s at 20% below previous number offered.
Example set might be:
20 x 25 fr on :30 at 200 pace (last time numbered offered was 18), looking for improvement in numbers made.
10-15 minutes of technical work with emphasis on skills needed for next set.
12 x 50 fr on :50 at 200 pace (last time 12 offered, made 8, maintain at least 8).
10-15 minutes of technical work. Again with emphasis on skills needed for next set.
5 x100 fr on 1:30 at back ½ pace of 100 (last time did 8 x 100) goal here is to maintain numbers done in previous set.
Reason for reduction is “accumulation of fatigue” from set to set. It does happen!
Week 2 Monday: Primary emphasis is 100 stroke with secondary either IM/STK
Week 2 Monday: Long to short again is set/distance designed. Start with 50s on 1:30/2:00 with target time of back ½ 50 of 100 and goal of doing more than last time offered. Second set might be 25s on :30 at ½ first 50 pace at previous number done trying to at least maintain numbers done and the third set might before for the IMers 49 x 25 as 10x 25 fly, 12 x 25 ba, 13 x 25br and 14 x 25fr all at ½ 200im pace all on :30.
Example set might be:
16 x 50 stk on 1:30/2:00 at back ½ 100 pace (last time numbered offered was 14), looking for improvement in numbers made.
10-15 minutes of technical work with emphasis on skills needed for next set.
16 x 25 stk on :30 at 100 pace (last time 14 offered, made 11, maintain at least 11).
10-15 minutes of technical work. Again with emphasis on skills needed for next set.
May be 30 x 25 on :30 at ¼ of best 100 stroke/free time or IM work. (Using tempo trainers)
We repeat weeks. Weeks 1 and 3 are the same as are weeks 2 and 4 the same. It allows us to compare and see if we are making progress or need to slow down.
Questions:
Why do you allow your swimmers to slow down?
Why give them 3-5 seconds on 50s or allow them to not start counting “outs” before 5-6?
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