Calgary Masters Swim Club
Training Plan 2006-2007
"The purpose of the Club shall be to provide competitive swimming training and competition opportunities for the members."
| September | Season start-up, (building up to 3500 metres)*
-general aerobic training, FR and IM based |
| October | Continuation of build-up, including more anaerobic training,
FR and IM based, (from 3500 metres to 4500 metres)
| Set examples: | Set#1: 3x [4x100 FR] holding best average |
| | Set#2: 20x25 IM order by 5, 1ez 1Fast 1ez 2Fast |
|
| November | Intense aerobic/anaerobic training, (4500-5000 metres)
FR, IM and best stroke based, focus on starts/turns
| Set examples: | Set#1: 16x100 IM order by 4, 1ez 1 Fast (max) |
| | Set#2: 4x [4x50 FR] fast interval, holding best average
|
|
| December | Maintenance of fitness through busy season,
(4000-4500 metres), FR and IM based
| Set#1: | 10x100 FR interval ex. 2 on 1:30, 1:25, 1:20, 1:25, 1:30 |
| Set#2: | 2x [4x125 IM] 50s are Fast |
|
| January | General aerobic/anaerobic training, FR and IM based.
See October set examples. Build up to 4500 metres |
| February | More intense aerobic/anaerobic training, FR, IM and best stroke based. 4500 to 5000 metres.
See November set examples |
| March | More specific distance/event training leading into Nationals
FR and best stroke based, focus on starts/turns. 4000 to 4500 metres.
| Set#1: | choose between the following two sets:
2x [8x50] a 12.5m sprint in each 50
OR
4x400 FR Descend 1-4 |
|
| April | 4000 to 4500 metres. Same as above, see November for set examples |
| May | Taper to Nationals, to be detailed in the future |
| June | 4000 to 4500 metres. General aerobic/anaerobic maintenance, see December for sets |
* Metres are based on Lanes 1 and 2 (faster lanes) and a 1.5 hour workout.
Adjustments and further details for January through June will be made to this year plan when the swim meet schedule for the year is announced and when the coaches feel changes are in order.
Workouts through the year will include sets, which focus on building and practicing the following concepts: kicking, pulling, drills, underwater kicking, the breaststroke pullout, starts/turns, pace work, IM turns, sprinting to feet, breakouts, spin drills and relay takeovers to name a few.
A common monthly test set will also be offered by all three coaches. It will be done at the beginning of each month, in order for swimmers to follow their progress. The set is: 10x100 FR, 1st 5 are Descending 1-5, the 2nd 5 are holding the time on #5.