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PLATINUM

 

AGES: 11&UP

 

DAILY TRAINING IN THE POOL

90 to 120 minutes x 4-6days/wk 

4,000 to 6,000 yards per day

 

DRYLAND PROGRAM

45 minutes x 2days/wk (virtual)

 

ENERGY SYSTEMS

50 to 70% aerobic

20 to 30% aerobic

5 to 10% sprint

(30% dedicated to kicking & technique)

 

BASIC GOALS

Exercise physiology: energy systems and place in each race

Tempo: develop tempo charts for each race

Nutrition for swimming: timing of intake and refueling plans

Tapering: beginning to refine personalized taper

College swimming: how to present yourself to college coaches

Academic excellence

 

SPORTS PSYCH

Advanced pre/post race routines

Visualization/rehearsal program

Communication with coach

Drugs/alcohol awareness

Confidence as a result of training

Leadership for younger swimmers

Community involvement 

Seek higher challenges 

Facing and absorbing fears 

Supporting teammates

Handling Plateaus 

 

TEST SETS

16 x 100 F @ threshold

4 x 400 F P @ 6:00

10 x 200 IM @ 3:30

20 x 50 K F @ 1:00

4 x 75 AO w/ fins @ 2:30

 

EQUIPMENT USED

Paddles

Pull buoys

Snorkel

Long uncut fins

Tempo trainers

Stretch cordz

Water bottles