The Trusted Source For Swim Coaching Professionals
Saturday with a short pre-meet workout to prepare for the racing on Sunday at the HIP in Oerlikon. With just a little over two weeks to go until Long Course Nationals, we were looking at rehearsing a prelims-finals routine.
Active recovery style session providing two variations with a low intensity aerobic option and a second option including short resistance and speed work.
Sprint focused Thursday workout providing two options with the overall intensity and volume slowly decreasing as we’re progressing in our preparation for Long Course Nationals.
Mid-week recovery practice offering two options and variations of those to provide as much “freedom” to the athlete as possible. This was our “Post Gym Recovery Protocol” which remained mostly unchanged after adding a demanding Wednesday weight session in calendar week six.
Sprint focused Tuesday workout offering two options with small differences on the fast efforts while both keep things basic and use intervals that provide enough rest for high quality swimming.
Optional Monday post-meet recovery session providing two workout options while the third and recommended choice was to take the day off.
Relaxed aerobic recovery based Saturday session providing two options to get the work done.
This Friday session was offering a little bit of everything including more speed and sprint work also incorporating small aerobic elements for sort of a polarized training approach.
Speed and sprint focused Thursday session offering two variations with the first option including a little more intensity and more fast swimming while the second option was more on the aerobic side with short activation efforts.
Mid-week recovery practice offering two options and variations of those to provide as much “freedom” to the athlete as possible. This was our “Post Gym Recovery Protocol” which remained mostly unchanged after adding a demanding Wednesday weight session in calendar week six.