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year_plan.xls - Calgary Masters Swim Club

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					                       MONDAY                      TUESDAY                 WEDNESDAY                  THURSDAY                       FRIDAY               SATURDAY                    SUNDAY
                                                                                                                                                                                                          Training Focus for the Week of:
                              August 30                   August 31               September 01            September 02               September 03             September 04              September 05
General Event
Early Morning                                                           Aerobic                                             Aerobic Pulling
Mid Morning                                                             Aerobic                                             Aerobic Pulling
Tue/Thurs                                   Sprint Kicking                                       Aerobic Kick
Sat                                                                                                                                                 Aerobic Pulling
Sun                                                                                                                                                                            Drill/Swim
                         September 06                 September 07                September 08            September 09               September 10             September 11              September 12
General Event                                                                                                                                                                                             General Preparatory
Early Morning                                                           Aerobic Pulling                                     Aerobic Kicking                                                               Strength
Mid Morning                                                             Aerobic Pulling                                     Aerobic Kicking
Tue/Thurs                                   Aerobic Kick                                         IM drill exchange
Sat                                                                                                                                                 Drill/Swim/Kick 50's
Sun                                                                                                                                                                            Aerobic Kicking
                             September 13                September 14             September 15               September 16            September 17             September 18              September 19
General Event                                                                                                                                                                                             General Preparatory
Early Morning   Build 50's                                              Fins Kicking                                        IM drill exchange                                                             Strength
Mid Morning     Build 50's                                              Fins Kicking                                        IM drill exchange                                                             Kick
Tue/Thurs                                   Aerobic                                              Negative Split 200's
Sat                                                                                                                                                 Aerobic Kicking-Swimming
Sun                                                                                                                                                                            IM drill exchange
                         September 20                    September 21             September 22            September 23               September 24             September 25               September 26
General Event                                                                                                                                                                                             General Preparatory
Early Morning   Negative Split 200's                                    Aerobic                                             Fins Kick/Swim                                                                Strength
Mid Morning     Negative Split 200's                                    Aerobic                                             Fins Kick/Swim                                                                Kick
Tue/Thurs                                   Build 50's                                           Dec 200's                                                                                                Breathing
Sat                                                                                                                                                 Stroke Drilling                                       Technique
Sun                                                                                                                                                                            Aerobic Kicking-Swimming
                         September 27                 September 28                September 29            September 30                 October 01                 October 02             October 03
General Event                                                                                                                                                                                             Main Speed Alactic
Early Morning   Dec 150's with fins                                     Aerobic Pulling                                     Stroke Drilling
Mid Morning     Dec 150's with fins                                     Aerobic Pulling                                     Stroke Drilling
Tue/Thurs                                   Fins Kick/Swim                                       IM drill exchange
Sat                                                                                                                                                 Aerobic Pulling
Sun                                                                                                                                                                            Drill/Swim
                              October 04                  October 05               October 06                 October 07               October 08                 October 09             October 10
General Event                                                                                                                                                                                             General Endurance - Max Volume
Early Morning   Fly/Back Swimming                                       Dec 250's/150 IM                                    Aerobic Kicking
Mid Morning     Fly/Back Swimming                                       Dec 250's/150 IM                                    Aerobic Kicking
Tue/Thurs                                   Breath Control 50's                                  Fly/Back Swimming
Sat                                                                                                                                                 25's Sprint
Sun                                                                                                                                                                            Aerobic Kicking
                              October 11                  October 12               October 13                 October 14               October 15                 October 16             October 17
General Event                                                                                                                                                                                             General Endurance - Max Volume
Early Morning   Back/Breast Swimming                                    Threshold 50's                                      Dec 300's/100 IM
Mid Morning     Back/Breast Swimming                                    Threshold 50's                                      Dec 300's/100 IM
Tue/Thurs                                   Aerobic Kicking                                      Back/Breast Swimming
Sat                                                                                                                                                 Breath Control 50's
Sun                                                                                                                                                                            IM drill exchange
                       MONDAY                         TUESDAY                     WEDNESDAY                    THURSDAY                      FRIDAY                SATURDAY                      SUNDAY
                                                                                                                                                                                                                    Training Focus for the Week of:
                              October 18                     October 19                      October 20              October 21                 October 22                 October 23              October 24
General Event                                                                                                                                                                                                       Specific Endurance IM
Early Morning   Front End Speed 25' and 50's                                   IM pulling                                         100 free/150 IM/100 free                                                          Maintain Threshold
Mid Morning     Front End Speed 25' and 50's                                   IM pulling                                         100 free/150 IM/100 free
Tue/Thurs                                      Threshold 50's                                             200's with fins
Sat                                                                                                                                                          Distance pulling
Sun                                                                                                                                                                                      150 free/150 IM/150 free
                              October 25                    October 26                       October 27           October 28                    October 29              October 30                 October 31
General Event                                                                                             CMSC Social                                        Different Strokes Meet                                 Specific Endurance Stroke
Early Morning   100's NS                                                       Aerobic Pulling                                    Spr 25's                                                                          Develop Anaerobic Power
Mid Morning     100's NS                                                       Aerobic Pulling                                    Spr 25's                                                                          Maintain Threshold
Tue/Thurs                                      Front End Speed 25's and 50's                              Threshold 50's
Sat                                                                                                                                                          200's with fins
Sun                                                                                                                                                                                      Distance pulling
                           November 01                      November 02                   November 03               November 04              November 05             November 06                  November 07
General Event                                                                                                                                                Red Deer inviational Meet                              Specific Endurance Stroke
Early Morning   Stroke Kicking                                                 Spr 50's                                           Aerobic Pulling                                                                   Develop Anaerobic Power
Mid Morning     Stroke Kicking                                                 Spr 50's                                           Aerobic Pulling                                                                   Maintain Threshold
Tue/Thurs                                      400's free                                                 V02Max 50's
Sat                                                                                                                                                          IM Pulling
Sun                                                                                                                                                                                      Neg split 400's
                           November 08                      November 09                   November 10               November 11              November 12               November 13                 November 14
General Event                                                                                                                                                                                                       Race Pace
Early Morning   IM pulling                                                     VO2Max 50's                                        Stroke Kicking                                                                    Develop Anaerobic Power
Mid Morning     IM pulling                                                     VO2Max 50's                                        Stroke Kicking                                                                    Maintain Threshold
Tue/Thurs                                      Stroke Kicking                                             Aerobic Pulling
Sat                                                                                                                                                          V02Max 100's
Sun                                                                                                                                                                                      Aerobic 150's
                           November 15                      November 16                   November 17               November 18              November 19              November 20                 November 21
General Event                                                                                                                                                Penguins Masters Cup                                   Race Pace
Early Morning   IM drilling                                                    Threshold 50's                                     Anerobic Kick/Swim                                                                Develop Anaerobic Power
Mid Morning     IM drilling                                                    Threshold 50's                                     Anerobic Kick/Swim                                                                Maintain Threshold
Tue/Thurs                                      Anaerobic Kick/Swim                                        V02Max 100's
Sat                                                                                                                                                          Distance Pulling
Sun                                                                                                                                                                                      Sprint 75's
                           November 22                      November 23                   November 24            November 25                 November 26               November 27                 November 28
General Event                                                                                             CMSC Social                                                                                               Transition Phase
Early Morning   150's free/300's free                                          Sprint 75's                                        Front End Speed 50's
Mid Morning     150's free/300's free                                          Sprint 75's                                        Front End Speed 50's
Tue/Thurs                                      Front End Speed 50's                                       150's Free/300's free
Sat                                                                                                                                                          Sprint 75's
Sun                                                                                                                                                                                      Aerobic 100's
                           November 29                      November 30                   December 01               December 02              December 03               December 04                December 05
General Event                                                                                                                                                                                                       Taper Phase
Early Morning   Aeorbic 100's                                                  IM Kicking                                         Sprint 50's
Mid Morning     Aeorbic 100's                                                  IM Kicking                                         Sprint 50's
Tue/Thurs                                      Stroke Kicking and Break outs                              BK/BR
Sat                                                                                                                                                          Sprint Kicking
Sun                                                                                                                                                                                      Stroke Pulling
                       MONDAY                    TUESDAY            WEDNESDAY                        THURSDAY                         FRIDAY              SATURDAY                     SUNDAY
                                                                                                                                                                                                          Training Focus for the Week of:
                           December 06            December 07               December 08                    December 09                December 10             December 11                  December 12
General Event                                                                                                                                                                                             Basic Endurance
Early Morning   Drill/Kick 50's                                  Sprint Kicking                                            Stroke Pulling
Mid Morning     Drill/Kick 50's                                  Sprint Kicking                                            Stroke Pulling
Tue/Thurs                                5x100's on 4'00                                        Aerobic 200's
Sat                                                                                                                                                 Threshold 100's
Sun                                                                                                                                                                            Dec 400's
                           December 13            December 14               December 15                      December 16              December 17             December 18                  December 19
General Event                                                                                                                                                                                             Basic Endurance
Early Morning   100 IM's                                         Stroke Drill/25 stroke build                              Distance Pulling
Mid Morning     100 IM's                                         Stroke Drill/25 stroke build                              Distance Pulling
Tue/Thurs                                50's kick/25 stroke                                    V02Max 50's
Sat                                                                                                                                                 Fins Kicking
Sun                                                                                                                                                                            Kick 75's/Swim 100's
                           December 20            December 21               December 22                    December 23                December 24             December 25                December 26
General Event                                                                                                                                                                                             Basic Endurance
Early Morning   No Practice                                      No Practice                                               No Practice
Mid Morning     5x100 on 4'00                                    25's kick/swim/pull                                       No Practice
Tue/Thurs                                800's                                                  V02Max 50's
Sat                                                                                                                                                 No Practice
Sun                                                                                                                                                                            No Practice
                           December 27            December 28               December 29                    December 30                December 31                 January 01             January 02
General Event                                                                                                                                                                                             Basic Endurance
Early Morning   Web Workouts                                     Web Workouts                                              No Practice
Mid Morning     Web Workouts                                     Web Workouts                                              No Practice
Tue/Thurs                                Web Workouts                                           Web Workouts
Sat                                                                                                                                                 No Practice
Sun                                                                                                                                                                            Kick 75's/Swim 100's
                            January 03              January 04                 January 05                     January 06               January 07                 January 08              January 09
General Event                                                                                                                                                                                             General Preparation
Early Morning   25/50/75 pull                                    Distance Free Drilling                                    50's kicking
Mid Morning     25/50/75 pull                                    Distance Free Drilling                                    50's kicking
Tue/Thurs                                Exchange 50's                                          Fins 100's
Sat                                                                                                                                                 Distance Stroke Drilling
Sun                                                                                                                                                                            300's
                            January 10              January 11                 January 12                     January 13               January 14                 January 15                 January 16
General Event                                                                                                                                                                                             Stroke Power
Early Morning   100 pull/50 kick                                 150 pull                                                  V02Max 50's                                                                    Max V02
Mid Morning     100 pull/50 kick                                 150 pull                                                  V02Max 50's                                                                    Maintain Threshold
Tue/Thurs                                V02Max 50/100's                                        200 IM's                                                                                                  Kick
Sat                                                                                                                                                 Sprint 50's
Sun                                                                                                                                                                            Sprint 75's
                            January 17              January 18                 January 19                     January 20               January 21                 January 22                 January 23
General Event                                                                                                                                                                                             Stroke Power
Early Morning   Distance Pulling                                 Sprint 75's                                               200 IM's                                                                       Max V02
Mid Morning     Distance Pulling                                 Sprint 75's                                               200 IM's                                                                       Maintain Threshold
Tue/Thurs                                Threshold 50's                                         Sprint Kicking                                                                                            Kick/pulling
Sat                                                                                                                                                 Distance Pulling
Sun                                                                                                                                                                            Threshold 25's
                       MONDAY                   TUESDAY                WEDNESDAY                  THURSDAY                         FRIDAY                 SATURDAY                    SUNDAY
                                                                                                                                                                                                             Training Focus for the Week of:
                           January 24                 January 25               January 26               January 27                    January 28             January 29                  January 30
General Event                                                                                                                                       FMSC at CWC (Calgary)                                    Stroke Power
Early Morning   V02Max 100's                                        Sprint Kicking                                      Aerobic Swimming                                                                     Max V02
Mid Morning     V02Max 100's                                        Sprint Kicking                                      Aerobic Swimming                                                                     Maintain Threshold
Tue/Thurs                                Aerobic Swimming                                    V02Max 100's                                                                                                    Kick
Sat                                                                                                                                                 Sprint 25's IMO
Sun                                                                                                                                                                           Aeobic kick/Sprint Kick
                            January 31                February 01              February 02              February 03                   February 04           February 05                 February 06
General Event                                                                                                                                       Making Waves (Edmonton)                                  Stroke Power
Early Morning   V02 Max 50's stroke                                 Distance kicking                                    V02Max 150's                                                                         Max V02
Mid Morning     V02 Max 50's stroke                                 Distance kicking                                    V02Max 150's                                                                         Maintain Threshold
Tue/Thurs                                Threshold 200's                                     Aerobic 200's                                                                                                   Kick/pulling
Sat                                                                                                                                                 50's pull
Sun                                                                                                                                                                           Sprint 100's
                           February 07                February 08              February 09              February 10                   February 11               February 12              February 13
General Event                                                                                                                                                                                                Stroke Power
Early Morning   Aerobic 200's                                       Distance Pulling                                    Threshold 25's                                                                       Max V02
Mid Morning     Aerobic 200's                                       Distance Pulling                                    Threshold 25's                                                                       Maintain Threshold
Tue/Thurs                                Threshold 200's                                     Aerobic 100's                                                                                                   Kick
Sat                                                                                                                                                 V02Max 75's
Sun                                                                                                                                                                           Aerobic 400's
                           February 14                February 15              February 16              February 17                   February 18               February 19             February 20
General Event                                                                                                                                                                                                Stroke Power
Early Morning   50's stroke pulling                                 IMO 25's                                            Fins swimming                                                                        Max V02
Mid Morning     50's stroke pulling                                 IMO 25's                                            Fins swimming                                                                        Maintain Threshold
Tue/Thurs                                400's free                                          5x100 on 4'00                                                                                                   Kick/pulling
Sat                                                                                                                                                 100 IM's
Sun                                                                                                                                                                           Distance pulling
                           February 21                February 22              February 23              February 24                   February 25               February 26             February 27
General Event                                                                                                                                                                                                Stroke Power
Early Morning   VO2Max 50's                                         100's with fins                                     Spr 50's                                                                             Max V02
Mid Morning     VO2Max 50's                                         100's with fins                                     Spr 50's                                                                             Maintain Threshold
Tue/Thurs                                50's kciking                                        IMO 25's                                                                                                        Kick
Sat                                                                                                                                                 Back-Br 50/75's
Sun                                                                                                                                                                           100's fins kicking
                           February 28                  March 01                March 02                 March 03                      March 04             March 05                       March 06
General Event                                                                                                                                       RMMSC (Calgary)                                          Stroke Power
Early Morning   Aerobic pulling                                     Threshold 50's                                      25's sprint                                                                          Max V02
Mid Morning     Aerobic pulling                                     Threshold 50's                                      25's sprint                                                                          Maintain Threshold
Tue/Thurs                                250's IM                                            50's swim-25 sprint kick                                                                                        Kick/pulling
Sat                                                                                                                                                 Br-Free 50-75's
Sun                                                                                                                                                                           Sprint 50's (swim-kick-pull)
                            March 07                    March 08                March 09                 March 10                      March 11                  March 12                  March 13
General Event                                                                                                                                                                                                Stroke Power
Early Morning                                                                                                                                                                                                Max V02
Mid Morning                                                                                                                                                                                                  Maintain Threshold
Tue/Thurs                                                                                                                                                                                                    Kick
Sat
Sun
                MONDAY      TUESDAY      WEDNESDAY     THURSDAY     FRIDAY      SATURDAY     SUNDAY
                                                                                                         Training Focus for the Week of:
                 March 14    March 15      March 16      March 17    March 18     March 19    March 20
General Event                                                                                            Stroke Power
Early Morning                                                                                            Max V02
Mid Morning                                                                                              Maintain Threshold
Tue/Thurs                                                                                                Kick/pulling
Sat
Sun
                 March 21    March 22      March 23      March 24    March 25     March 26    March 27
General Event                                                                                            Competition Race Specific
Early Morning                                                                                            Develop Anaerobic Power
Mid Morning
Tue/Thurs
Sat
Sun
                 March 28    March 29      March 30      March 31    April 01     April 02    April 03
General Event                                                                                            Competition Race Specific
Early Morning                                                                                            Develop Anaerobic Power
Mid Morning
Tue/Thurs
Sat
Sun
                 April 04     April 05      April 06     April 07    April 08     April 09    April 10
General Event                                                                                            Competition Race Specific
Early Morning                                                                                            Develop Anaerobic Power
Mid Morning
Tue/Thurs
Sat
Sun
                 April 11     April 12      April 13     April 14    April 15     April 16    April 17
General Event                                                                                            Competition Race Specific
Early Morning                                                                                            Taper
Mid Morning                                                                                              Transitition
Tue/Thurs
Sat
Sun
                 April 18     April 19      April 20     April 21    April 22     April 23    April 24
General Event                                                                                            General Preparatory
Early Morning                                                                                            Develop Anaerobic Power
Mid Morning
Tue/Thurs
Sat
Sun
                 April 25     April 26      April 27     April 28    April 29     April 30    May 01
General Event                                                                                            General Preparatory
Early Morning                                                                                            Develop Threshold
Mid Morning                                                                                              Max Volume
Tue/Thurs                                                                                                Develop Anaerobic Power
Sat
Sun
                MONDAY     TUESDAY     WEDNESDAY    THURSDAY    FRIDAY     SATURDAY    SUNDAY
                                                                                                  Training Focus for the Week of:
                 May 02      May 03       May 04      May 05     May 06      May 07     May 08
General Event                                                                                     Competition Race Specific
Early Morning                                                                                     Develop Threshold
Mid Morning                                                                                       Max Volume
Tue/Thurs                                                                                         Develop Anaerobic Power
Sat
Sun
                 May 09      May 10       May 11      May 12     May 13      May 14     May 15
General Event                                                                                     Competition Race Specific
Early Morning                                                                                     Develop Threshold
Mid Morning
Tue/Thurs
Sat
Sun
                 May 16      May 17       May 18      May 19     May 20      May 21     May 22
General Event                                                                                     Taper
Early Morning                                                                                     Transition
Mid Morning
Tue/Thurs
Sat
Sun
                 May 23      May 24       May 25      May 26     May 27      May 28     May 29
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 May 30      May 31       June 01     June 02    June 03     June 04    June 05
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 June 06     June 07      June 08     June 09    June 10     June 11    June 12
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 June 13     June 14      June 15     June 16    June 17     June 18    June 19
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                MONDAY       TUESDAY      WEDNESDAY     THURSDAY        FRIDAY         SATURDAY        SUNDAY
                                                                                                                      Training Focus for the Week of:
                  June 20      June 21       June 22       June 23        June 24         June 25        June 26
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                  June 27      June 28       June 29       June 30         July 01         July 02        July 03
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                  July 04      July 05       July 06        July 07        July 08         July 09        July 10
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                  July 11      July 12       July 13        July 14        July 15         July 16        July 17
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                  July 18      July 19       July 20        July 21        July 22         July 23        July 24
General Event
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                  July 25      July 26       July 27        July 28        July 29         July 30        July 31
General Event                                                                                                         Transitition
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 August 01    August 02     August 03     August 04      August 05       August 06      August 07
General Event                                                                                                         Aerobic
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 August 08    August 09     August 10     August 11      August 12       August 13      August 14
General Event                                                                                                         Aerobic
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 August 15    August 16     August 17     August 18      August 19       August 20      August 21
General Event                                                                                                         Aerobic
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 August 22    August 23     August 24     August 25      August 26       August 27      August 28
General Event                                                                                                         Aerobic
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
                 August 29    August 30     August 31    September 01   September 02    September 03   September 04
General Event                                                                                                         Aerobic
Early Morning
Mid Morning
Tue/Thurs
Sat
Sun
MONDAY   TUESDAY   WEDNESDAY   THURSDAY   FRIDAY   SATURDAY   SUNDAY
                                                                       Training Focus for the Week of:

				
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