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Training

The CGA training program is based on the Calvert Hall College High School Training Chart (shown below).

The coaching staff firmly believes that, when training for competitive swimming, athletes must recognize how their own bodies respond to each individual practice. This training chart coordinates easy-to-remember color codes with specific goals associated each set.

Whether your swimmer is tapering for a big meet or recovering from a hard work out the day before, the coaching staff at CGA is prepared to meet the individual needs of each swimmer.  

            CALVERT HALL COLLEGE HIGH SCHOOL - TRAINING CHART

Color

Energy Source

Importance

Lactic Acid (mm/l)

Heart Rate

Effort

Swimmer feelings

Clear 1

sub-aerobic

Warm Up/Recovery

< 2

< 20

Low

Relaxed

Clear 2

sub-aerobic

Technique/Drill

< 2

< 20

Low

Relaxed

White

AEROBIC - Breakdown of fatty acids

Recuperation, all distances

1-3

20-23

Low

Comfortable

Pink

AEROBIC - Breakdown of fatty acids

Recuperation, all distances

2-4

22-25

Low-Med

Moderate

Red

AEROBIC - Breakdown of glycogen

Aerobic development, all distances

2-5

24-27

Med-High

Hard

Orange

AEROBIC - Breakdown of glycogen

Aerobic development, all distances

4-7

26-30

High-V. high

Very Hard

Blue

AEROBIC - Breakdown of glycogen

Max. Oxygen Consumption

5-8

within 10 of max.

min. 80% of race speed

Very Hard, Racing speed.

Purple1

ANAEROBIC - breakdown of glycogen w/out O2

Lactic Acid production. Short distance.

6-10

30+

Very High

Powerful, fatiguing.

Purple2

ANAEROBIC - breakdown of glycogen w/out O2

Lactic Acid production. Short distance.

11-22

30+

Very High

Muscle soreness, diminished coordination

Green1

Immediate breakdown of phosphocreatine

Quick-twitch muscle training

2-3

22-26

Maximum

Fast, breathless, not hard

Green2

Immediate breakdown of phosphocreatine

Sustained speed, longer dist. than G1

3-6

24-30

Very High-Max

Fast, breathless, can be hard.