Monthly Training Plan

October Training Plan

Coaching points

Fly – Enter shoulder width apart, keeping the elbows high, maximising the surface area of the forearm and hand for maximum propulsion.

Bc – Enter with the back hand, and rotate the arm into the water. Bend the elbow so the forearm and hand is facing the feet to maximise propulsion

Brst – sweep the arms out to most comfortable position, somewhere between the shoulders and the hips, keep elbows high and maximise surface area of the forearm and hand.

Fc – Similar to the fly, enter at the shoulder width. Keep the elbow high and maximise the surface area of the forearm and hand. Arm should be at roughly 90 degrees, so arm is close to the centre line of the body. 

Mon 1stTues 2ndWed 3rdThurs 4thSat 6th
No 1+4 Sprints with RSEndurance FCAnaerobic IMTechnique o/cAerobic BC + RS
Mon 8thTues 9thWed 10thThurs 11thSat 13th
Anaerobic Fly/BCRPT o/cEndurance IMRace tech + sprintsAnaerobic o/c + RS
Mon 15thTues 16thWed 17thThurs 18thSat 20th
Aerobic o/cAT IM + RSAerobic o/cTechnique FCRPT No 1+4
Mon 22ndTues 23rdWed 24thThurs 25thSat 27th
Anaerobic No 1RPT IMAnaerobic BRS/FCAerobic BC (tech based)Aerobic Fly/BC
Mon 29thTues 30thWed 31stThurs 1stSat 3rd
Endurance FCSprints and RS o/cAnaerobic BC +RSTechnique No 4RPT FC

Monthly Plan Description

Anaerobic Training (AN): This is a type of swimming intense and long enough, to cause lactate to form. Anaerobic exercise is short lasting, high intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. It relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. It is used to promote strength, speed and power. Muscle energy systems trained using anaerobic exercise develop differently to aerobic exercise leading to greater performance in short lasting, high intensity races, which last from seconds to up to about 2 minutes. 

Sample sets:- 8 x 50m on 5 min; 5 x 100m on 6 min.

Any activity lasting longer than about two minutes has a large aerobic metabolic component. 

There are also forms of anaerobic sets which can involve no lactic acid production and use the phosphogen system. Training this system entails short repeats of 10 to 25 metres at 100% effort with full recovery between. However the phosphagen system contributes fuel to race distances up to 200m.

Race Pace Training (RPT): This is a version of race pace training, like USRPT but is used along with other types of sets in a training plan. RPT sets target specific events. It’s training your mind and your body to cope and adapt to your specific race-pace. When you improve, your race-pace changes and the process starts again. The rest between repetitions is short because after 30 seconds your body starts to recover rather than maintain its optimum aerobic and lactic system.

Sample set: swimmer with PB of 72 seconds for 100m (or targeting that time in competition) 24 x 25m hitting target time of 18 sec going on 35 sec. First 6 repeats, build from 21 to 18 sec.  If target time missed on 2 consecutive repeats, miss 2 repeats – if another 2 missed, stop.

Aerobic (A): This is a type of set where we work at a lower intensity of endurance. Aerobic is exercise with free oxygen. Normally used to recover after a hard session or weekend of racing, but can also be used to focus on technique specifics.

Race Skills (RS): These are sets which incorporate practice of race skills at speed, this involves starts, turns and finishes specifically.

Anaerobic Threshold (AT): Anaerobic threshold is the exercise intensity at which the processes of lactate production and lactate removal remain in balance – so that little, or no, accumulation of lactic acid occurs in the muscles. At the threshold intensity it is possible to train for a relatively long period: 30 to 60 minutes. Exercising above the threshold intensity will cause rapid accumulation of lactate, leading exhaustion. 

Sample sets:- 24 x 100 with 10 sec rest (SR); 6 x 400 with 10SR

Goal Set: This is a test set which starts with 4×50 on 4 to 5 minutes on the first week. One 50 is added each week until it reaches 10 x 50  (still on 4 to 5 min)- then one 50 is dropped each week, the set needs to start 13 to 14 weeks out from the targeted event. The intention is for the swimmers to swim the set as fast as they can with consistency – coaches work out the average times for each swimmer and also the standard deviation (to ensure consistent effort through the set).

Sprint: These sets work your fast twitch fibres so as they improve your speed improves. These sets are designed for you to swim as fast as you can as many time as you can. This can mean that long rest intervals will be need between distances. Target times should be aimed for as close to your personal best time as possible.

Endurance: The definition of endurance is the ability to endure an unpleasant or difficult process without giving way. These sets are designed to work you hard, fast but as consistent as possible. Working at your Vo2 Max (the maximum rate at which the heart, lungs and muscles can effectively use oxygen during exercise).

Technique: Technique is focused on in every session but we will also do specific sessions focused only on technique. It is better to swim less distance with good technique than to do lots of distance with bad technique. Good technique will eventually lead to increased speed but this initially takes practice at a slower pace.

Session Terminology

U=USRPT (Ultra Short Race Pace Training), E=Endurance, RPT=Race Pace Training, A=Aerobic, AT=Anaerobic Threshold, S=Speed, TT=Time Trials, HBS=Hold Best Speed IM=Individual Medley, FC=Frontcrawl
BC=Backstroke, BRST=Breaststroke Fly=Butterfly, IMO=Individual Medley Order
MI=Reverse Individual Medley, SRI= Seconds Rest In-between


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