Training Plan

 

How Do We Train?

The Mission Viejo Nadadores Masters program runs 3 consecutive seasonal plans a year.

Long Course Season: Competitive/Triathlete/Open Water/Fitness (May - Aug.)
We primarily train long course, open water, fitness and triathlon type swimming. We train all systems with focus on aerobic, VO2, pacing, enurance and stroke technique. We send swimmers to SPMA Regional and USMS National Championships in August and several open water events througout the Summer.

Short Course Meters Season: Fitness/ Aerobic Base/Technique (Sept. - Dec.)
We primarily train competitive/fitness swimming with the climax of the season being the SPMA Regional SCM Championship Meet and for the fitness swimmer completing the USMS Postal One-Hour Swim. We train all systems with focus on aerobic endurance, pacing, vo2, flip turns, and stroke technique.

Short Course Yards Season: Competitive/Fitness/Triathlete (Jan. - May)
We primarily train the competitive masters swimmer with the climax of the season being SPMA Regional Championships and the USMS Nationals. During the competitive swim season, we train all systems with focus on vo2, sprints, race strategy, all stroke techniques, flip turns and starts.

  

Balancing the 5 Elements of Masters Swimming and Training in the Zones:

 

Our main focus at the Nadadores is supporting the individual whether it is completing a triathlon, qualifying for an iron man, losing ten pounds, entering first swim meet, or achieving a certain time in a certain event.

We think all individuals are important regardless of the reason why they swim. And we hope the way we structure our program is a reflection of this. We are confident that our workouts will help you reach your target fitness level, improve and maximize your performance, build confidence, and above all, meet great people and have fun swimming.

We primarily train using the 4 training zones with focus on VO2, sprints, race strategy, stroke techniques, starts and turns.  We believe that successful competition swimming is the ability to maintain good technique and excellent skills at high speed when fatigued and when experiencing race pressures.

Achieving this requires that we focus on the development of following 5 elements:

Skills:  Fundamentals, timing, breathing, and balance
Technique: Drills, perfect strokes, maximum distance per stroke, proper kicking Endurance: the ability to sustain speed and be fatigue resistant
Turns: fast, powerful, explosive with great streamlining

Starts: Strong, powerful, explosive with great streamlining.

 

Sorting out the training zone stuff

 1. Recovery - slow and easy, relaxed.
(50-65% maximum effort). Feels easy and comfortable

 2. Endurance - steady, rhythmic and relaxed.
(65-75% maximum effort). Feels comfortable to moderate.

3. Speed Development - maximum speed with minimum effort. 
(100% maximum effort). Feels fast, but controlled.

4. Race Pace Specific - target race speed with race stroke count and stroke rate.  (80-100% maximum effort). Feels fast, but controlled.


Workouts Interval for freestyle are general for a 1:20-1:30 base per 100 for yards (and a 1:30-1:40 base per 100 for short/long course meters). The projected rest for this base interval is between 10 to 20 seconds.  Workouts vary and are structured to give you a balanced workout using the 4 training zones to help you achieve your goal.

 

Weekly Workout Emphasis
60-90 Minutes, 2000-4000 Yards/Meters (3,000 average)

Monday
Mid-Distance (drills, aerobic base, with some stroke)

Tuesday
Stroke/specialty (slow intervals, more rest)

Wednesday
Distance (aerobic base, w/some stroke, Lactate Endurance)

Thursday
Distance (open water, aerobic base, cruise pace)

Friday
Timed Sets/technique (high-intensity, anaerobic, goal set, speedplay, kicking)

Saturday
Sprints/50sí & 100ís (variety of challenging anaerobic sets, w/some stroke)

Sunday
I.M./Specialty (work on technique, some distance)

What does this all mean?

All the seasons work in conjunction with each other. As a team we host 3 swim meets, and support many other swim meets, triathlons and open water swims, but our main focus is supporting the individual whether it be completing a triathlon, qualifying for an iron man, losing ten pounds, entering first swim meet, or achieving a certain time in a certain event. I think all individuals are important regardless of the reason why they swim. And I hope the way we structure our program is a reflection of this. I am confident that our workouts will help you reach your target fitness level, improve and maximize your performance, build confidence, and above all, meet great people and have fun swimming.

 

Equipment

Workout Etiquette 



"Our main goal is to help swimmers feel competent and confident in their
abilities to reach their goals and maximize their performances."
-Coach Mark






 
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