Monthly Training Plan

November / December 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. 

November

Mon 5thTues 6thWed 7thThurs 8thSat 10th
RPT FCEndurance o/cAT IMAerobic No 4Anaerobic BC
Mon 12thTues 13thWed 14thThurs 15thSat 17th
Endurance FCAT BC + RSAerobic o/cAnaerobic No 1RPT o/c + RS
Mon 19thTues 20thWed 21stThurs 22ndSat 24th
AT o/cAerobic FCAnaerobic IMRPT No 1+4 + RSEndurance No 4
Mon 26thTues 27thWed 28thThurs 29thSat 1st
Aerobic IMAnaerobic BRS/FCRPT o/cEndurance IMAT FC

December

Mon 3rdTues 4thWed 5thThurs 6thSat 8th
A1 o/cAT BRS/FCV02 Fly/BCA2 FCLP IM
Mon 10thTues 11thWed 12thThurs 13thSat 15th
Endurance RPT o/cA1 IMSpeed + RS No 1AT No 4LT FC
Mon 17thTues 18thWed 19thThurs 20thSat 22nd
A2 FlyFUN SESSIONAT IMLP No 2+3A1 No 4

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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