Monthly Training Plan

There will be no training on the following dates:

  • Thursday 21st February 2019
  • Saturday 2nd March 2019
  • Saturday 20th April 2019
  • Saturday 27th April 2019
  • Saturday 25th May 2019
  • Saturday 29th June 2019

February Training Plan

 

Mon 4thTues 5thWed 6thThurs 7thSat 9th
Endurance RPT No 1A1 o/cAT IMV02 No 4LP FC
Mon 11thTues 12thWed 13thThurs 14thSat 16th
Speed o/cSprint RPT o/cA2 Fly+BCAT BRS+FCV02 IM
Mon 18thTues 19thWed 20thThurs 21stSat 23rd
SKILLS SESSION- no lane swimmingLT FCEndurance RPT o/cNo Training-AGMAT No 2+3
Mon 25thTues 26thWed 27thThurs 28thSat 2nd
V02 FCLP No. 4A1 o/cEndurance RPT IMNo Training -
Competition at ASV

Monthly Plan Description

Aerobic low intensity (A1)= Base conditioning and technical training; warm-up and warm-down and aerobic development (A2)= Base aerobic training. Improves cardio-respiratory system; enhances Lactate Removal Optimal intensity for development of aerobic capacity. HR (heart rate) should be >50 bbm (beats below maximum)

Aerobic Maintenance/ Development (A2)= Base aerobic training. Improves cardio-respiratory system; enhances Lactate Removal. HR should be 40-50 bbm

Anaerobic Threshold (AT)= Maximal Lactate Steady State where Lactate production = lactate removal. Optimal intensity for development of aerobic capacity. HR should be 20-30 bbm

Aerobic overload (VO2)= High intensity work at approximately VO2max. This type of training includes Heart Rate and Vcrit sets. It improves VO2max and aerobic power. HR should be 5-20 bbm

Lactate Production (LP)= Training intensity results in the maximal speed of lactate build up. Enhances rate of glycolytic energy production. HR should be 5-15 bbm

Lactate Tolerance (LT)= High intensity work with medium rest to improve buffering. Developing the ability to tolerate lactate/acidity in the muscle. High intensity, short duration, long rest repeats. Designed to improve alactic energy production (APT-PC), neuromuscular coordination and fast-twitch muscle fiber recruitment. HR should be 0-10 bbm

Race Pace Training (RPT)= Like USRPT but used alongside other types of sets in a training plan. RPT sets target specific events. It trains your mind and body to cope and adapt to your specific race pace.

Sprinting (Speed)= High intensity, short duration, long rest repeats. It is designed to improve alactic energy production (ATP-PC), neuromuscular coordination and fast-twitch muscle fiber recruitment.

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