October Training Plan
| Week | Mon AM | Mon PM | Tue PM | Wed PM | Thu AM | Fri PM | Sat AM |
| 1 | 7 | ||||||
| 2 | 3 | 5 | 1 or 3 | 2 or 7 | 3 | 1 or 5 | 2 |
| 3 | 5 | 6 and 7 | 1 or 4 | 5 + Timed Swim | 4 | 1 or 2 | 3 |
| 4 | 2 | 3 | 6x50s Test | 3 and 7 | 5 | 1 or 3 | 2 |
| 5 | 4 | 2 and 7 | 1 or 5 | 2 | 4 | 1 or 3 | 2 |
| Alactic power, speed, technical efficiencySession Type | USRPT Event / Set | Typical USRPT Set Example | Target Energy System / Focus | Equivalent Traditional Zone | Intensity Level | HR Zone (% Max HR) | RPE (1-10) |
| 1 | 50 USRPT | 6-8×25 @Max or 16–20×25 @ overspeed | Alactic power, speed, technical efficiency | Sprint / Anaerobic Alactic | 3 | Zone 5 (95–100%) | 9-10 |
| 2 | 100 USRPT | 20–30×25 or 6-10×50 @ over speed | High neuromuscular demand, lactate tolerance, pacing | Anaerobic Lactate + VO₂max | 3 | Zone 5 (90–100%) | 8-9 |
| 3 | 200 USRPT | 20–30×50 @ 200 pace or 12-16×75 @ 200 pace | Aerobic–anaerobic mix, pacing under fatigue | Threshold / VO₂max | 2 or 3 | Zone 4–5 (85–95%) | 7-8 |
| 4 | 400 USRPT | 20–30×75 or 20×100 @ 400 pace | High-end aerobic power, lactate clearance | Threshold (aerobic power) | 2 | Zone 4 (80–90%) | 6-7 |
| 5 | 800 – 1500 USRPT | 15–20×100 or 200 @ pace | Aerobic endurance, efficient technique under fatigue | Aerobic Endurance / Critical Swim Speed | 1 or 2 | Zone 3–4 (75–85%) | 5-6 |
| 6 | IM / Stroke USRPT | 6×50 Fly-bc/ bc- brst/ Brst-fc or 75/100s IM | Race-specific technical quality + fatigue resistance | Stroke-specific Anaerobic & VO₂max | 2 or 3 | Zone 4–5 (85–95%) | 7-9 |
| 7 | Turns / Skills USRPT | 20–30×15m breakout or turn reps | Technical precision under race conditions | Technical / Skill Zone | 1 or 3 | Zone 1–2 (60–75%) | 2-4 |