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Cycle I - Eltham Stingrays Swimming Club

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Cycle I - Eltham Stingrays Swimming Club Powered By Docstoc
					Eltham Stingrays
Cycle I: 1st September - 22nd December 2009

               PHASE 1                           PHASE 2                            PHASE 3                          PHASE 4

         1st - 14th September         15th September - 9th November       10th November - 7th December         8th - 22nd December

            PREPARATION                      CONDITIONING                        COMPETITION                            4Rs

             ENDURANCE                 ENDURANCE/THRESHOLD                           SPRINT                  ENDURANCE/RECOVERY

           Distance swims               Combination sets to pace                TIMED SWIMS                        Intensity Low
           200/400m reps               Focused race distance reps          race distance app. To wk        Distances/Volume constant in
            200/400m Ims                   Intensity Mid - High                    HR max.                      prep for next cycle
        Starts/Turns/Finishes        Improving time bracket pace by              Distance Low
                                        5 seconds (100m rep time)               Intensity Max.

       Build stamina after break     Build stamina/improve race fitness    Practise race conditions for:    Allow body to recover after a
       Stroke work/Drill practises    ready for Club Champs / Speedo              Club Champs                  period of high exertion
                                                                                 Speedo League

                  EN1                     EN1/EN2/EN3/SP2/SP3                  EN1/SP1/SP2/SP3                          EN1
Eltham Stingrays
Cycle II: 4th January 2010 - 4th April 2010

               PHASE 1                           PHASE 2                           PHASE 3                          PHASE 4

           4th - 10th January          11th January - 21st Febraury       22nd February - 21st March          22nd March - 4th April

            PREPARATION                      CONDITIONING                       COMPETITION                            4Rs

             ENDURANCE                 ENDURANCE/THRESHOLD                          SPRINT                  ENDURANCE/RECOVERY

           Distance swims               Combination sets to pace               TIMED SWIMS                        Intensity Low
           100/200m reps               Focused race distance reps         race distance app. To wk        Distances/Volume constant in
            200/400m Ims                   Intensity Mid - High                   HR max.                      prep for next cycle
        Starts/Turns/Finishes        Improving time bracket pace by             Distance Low
                                        5 seconds (100m rep time)              Intensity Max.

       Build stamina after break     Build stamina/improve race fitness   Practise race conditions for:    Allow body to recover after a
       Stroke work/Drill practises        ready for County Champs               County Champs                 period of high exertion
                                                League galas                     League galas

                  EN1                     EN1/EN2/EN3/SP2/SP3                 EN1/SP1/SP2/SP3                          EN1
Eltham Stingrays
Cycle III: 5th April - 15th August 2010

               PHASE 1                           PHASE 2                           PHASE 3                          PHASE 4

            5th - 18th April                19th April - 4th July            5th July - 1st August              2nd - 15th August

            PREPARATION                      CONDITIONING                       COMPETITION                            4Rs

             ENDURANCE                 ENDURANCE/THRESHOLD                          SPRINT                  ENDURANCE/RECOVERY

            Distance swims              Combination sets to pace               TIMED SWIMS                        Intensity Low
             50/100m reps              Focused race distance reps         race distance app. To wk        Distances/Volume constant in
             100/200m Ims                  Intensity Mid - High                   HR max.                      prep for next cycle
         Starts/Turns/Finishes       Improving time bracket pace by             Distance Low
                                        5 seconds (100m rep time)              Intensity Max.

       Build stamina after break     Build stamina/improve race fitness   Practise race conditions for:    Allow body to recover after a
       Stroke work/Drill practises       ready for National Champs             National Champs                period of high exertion
                                              Regional Champs                  Regional Champs
                                               League Galas                      League Galas

                  EN1                     EN1/EN2/EN3/SP2/SP3                 EN1/SP1/SP2/SP3                          EN1

				
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