|
Week:
Dates
|
Stroke Emphasis
|
Training Emphasis
|
Skills Focus
|
Education
|
Avg. Yards per week
|
Meets/Activities
|
|
Aug. 24 – 30
|
All
|
Basic Skills Review -
Aerobic Build-up Week
|
Aerobic Build-up & Overall
fitness
BASE Kicking
Core Strength (Running)
|
*Getting to know one
another*
|
20,000
|
No Meets (Goal Setting
Meetings)
|
|
Aug 31 – Sept.
6
|
All
|
Basic Skills Review -
Heavy Aerobic Build-up
Set Base Intervals – Set
Goal Paces
|
Aerobic Build-up & Overall
fitness
BASE Kicking
Core Strength (Running)
|
*Getting to know one
another*
|
23,000
|
No Meets (Goal Setting
Meetings)
Equipment bags required by
Monday this week!
|
|
Sept. 7 – 13
Morning Workouts
Begin
|
All
|
Kick Month
Heavy Aerobic Maintenance –
Begin 5th Stroke Focus
Dry-land & Core
Weights begin
|
Aerobic Build-up & Overall
fitness (Specialized morning workouts begin –
Distance/Speed)
|
Nutrition
|
27,000
|
No Meets
|
|
Sept. 14 - 20
|
All
|
Kick Focus
Aerobic Maintenance with
Quality
Core Strength
|
Advanced Drills – Kick
Month
|
Nutrition
|
30,000
|
Senior Group Training
Weekend
|
|
Sept. 21 - 27
|
Stroke Based
|
Kick Focus
Aerobic Maintenance with
Quality
|
Advanced Drills – Over-kick
Focus
|
Underwater Work
|
32,000
|
Davis BB+/-
Meet
|
|
Sept. 28 – Oct
4
|
Distance & IM
|
Heavy Aerobic Training -
|
Threshold
|
Underwater Work
|
34,000
|
No Meets
|
|
Oct. 5 - 11
|
Distance & IM
|
Heavy Aerobic Training
|
Threshold
|
Tempo Training - Rate
|
37,000
|
No Meets
|
|
Oct. 12 - 18
|
Distance & IM
|
Heavy Aerobic Training
|
Threshold
|
Stroke Rate
|
38,000
|
WCAB SR Meet (Walnut Creek
Senior Standards)
|
|
Oct. 19 - 25
|
Middle Distance
|
Focus on Race Paced swims &
sets
|
Fine Tuning –
Specializing
|
Core Strengthening
|
39,000
|
Vacaville BB+/- Meet
(If you didn’t attend the WCAB Meet)
|
|
Oct. 26 – Nov
1
|
Middle Distance
|
Focus on Race Paced swims &
sets
|
Fine Tuning –
Specializing
|
Core Strengthening
|
40,000
|
No meets
|
|
Nov 2 – Nov 8
|
Middle Distance
|
High Quality Phase
|
Fine Tuning –
Specializing
|
Race Preparation
|
41,000
|
Redding JR+ Meet
|
|
Nov. 9 – Nov.
15
|
Quality Effort Training –
Fine tuning
|
Focus on the little things with
high intensity (Streamlines, underwater, rate, speed) –
Maintain Overall strength
|
Turns, Starts, Finishes,
Breakouts
|
Race Preparation
|
39,000
|
No Meets
|
|
Nov. 16 – Nov.
22
|
Quality Effort Training –
Fine tuning
|
Focus on the little things with
high intensity (Streamlines, underwater, rate, speed) –
Maintain Overall strength
|
Turns, Starts, Finishes,
Breakouts
|
Race Preparation
|
39.000
|
Sierra Marlins BB+/-
Meet
|
|
Nov. 23 - 29
|
All Effort
|
Speed/ Power
Rate Work
|
Meet Preparation
|
Taper Info
|
34,000
|
**Begin Taper this week for
swimmers attending Woodland Meet**
|
|
Nov. 30 – Dec.
6
|
All Effort
|
Speed/ Power
Rate Work
|
Meet Preparation
|
Taper Info
|
32,000
|
Woodland BB+/- Meet (All
swimmers not attending Sectionals)
|
|
Dec. 7 – Dec.
13
|
All Effort
|
Speed/ Power
Rate Work
|
Meet Preparation
|
Taper Info
|
26,000
|
JR Nationals – Columbus
Ohio
|
|
Dec. 14 – 20
|
All Effort
|
Speed/Power
Race Preparations
|
Meet Preparation
|
Taper Info
|
18,000
|
California/Nevada Sectionals
(Long Beach)
|
