November / December Training Plan
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 5th||Tues 6th||Wed 7th||Thurs 8th||Sat 10th|
|RPT FC||Endurance o/c||AT IM||Aerobic No 4||Anaerobic BC|
|Mon 12th||Tues 13th||Wed 14th||Thurs 15th||Sat 17th|
|Endurance FC||AT BC + RS||Aerobic o/c||Anaerobic No 1||RPT o/c + RS|
|Mon 19th||Tues 20th||Wed 21st||Thurs 22nd||Sat 24th|
|AT o/c||Aerobic FC||Anaerobic IM||RPT No 1+4 + RS||Endurance No 4|
|Mon 26th||Tues 27th||Wed 28th||Thurs 29th||Sat 1st|
|Aerobic IM||Anaerobic BRS/FC||RPT o/c||Endurance IM||AT FC|
Mon 3rd Tues 4th Wed 5th Thurs 6th Sat 8th
A1 o/c AT BRS/FC V02 Fly/BC A2 FC LP IM
Mon 10th Tues 11th Wed 12th Thurs 13th Sat 15th
Endurance RPT o/c A1 IM Speed + RS No 1 AT No 4 LT FC
Mon 17th Tues 18th Wed 19th Thurs 20th Sat 22nd
A2 Fly FUN SESSION AT IM LP No 2+3 A1 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.