ONE

WEEK PLAN -> MICROCYCLE GENERAL PREPARATION PHASE

TOP 2 PRIORITY athletic abilities focus for DRYLAND

TOP 2 PRIORITY athletic abilities focus in WATER

Week # 1 Flexibility
23

1 Aerobic Endurance

2 Anaerobic Speed

Objectives

DAYS &
DATES

2 Strength Endurance

Logistics: Finalize competitions Equipment: Review gym accessibility (Pacific Sport Card) Mental/Emotional: Distribute Hogg mental skills book
Physical: Flexibility & Aerobic Endurance Technique: UW dolphin kick

MONDAY
Date:
September 28
1 -pm

TUESDAY
Date:
September 29

WEDNESDAY
THURSDAY
Date:
Date:
September 30 October 1
2 am & pm
1 - am

FRIDAY
Date:
October 2
1 - am

SATURDAY
Date:
October 3

SUNDAY
Date:
October 4

Total Hours
Dry/Water

AM TRAINING
DRYLAND
TIME SLOT

0600 - 0650

0600 - 0650

0600 - 0650

PLANNED
DRYLAND
ACTIVITY

WATER
TIME SLOT

Off

Off

Activ8
10 min.
Sprints
(AS)
ROM

0700 - 0830

View YTP
(competitio
ns)
Activ8
ROM

0700 - 0830

4 training
days
5 training
sessions
FMS
testing

Activ8
10 min. box
jumps &
burpees
(AS)
Mobility/RO
M

0700 - 0830

2.5
Off

Off

4.5


PLANNED
WATER
ACTIVITY

PM TRAINING
DRYLAND
TIME SLOT

1530 - 1650

PLANNED
DRYLAND
ACTIVITY

PacSport
gym
access
Activ8,
FMS
Testing (1
hour)

WATER
TIME SLOT

1700 - 1830

PLANNED
WATER
ACTIVITY

nd

WU, 2
half do
dips,
squats,
push offs
the bottom
20 reps
each 50
Aerobic
Endurance
dolphin
kick &
backstroke
swim

Total Hours
Dry/Water

1530 - 1650
Brief FMS
results
Activ8
Mobility/RO
M
Hogg book

1.75

1700 - 1830
Off

WU
AE (20
min) All
strokes/kick
/pull
25s with
breakouts
8 x 150
free
(snorkel) or
back.
Dolphin
kick 7m off
each
wall.(AE)

Off

Off

Off

Off

ONE WEEK PLAN SPECIFIC PREPARATION PHASE

TOP 2 PRIORITY athletic abilities focus for DRYLAND

TOP 2 PRIORITY athletic abilities focus in WATER

Week # 1. Flexibility/ROM/Mobility

1. Aerobic Power

28
2. Speed Endurance

Objectives

DAYS &
DATES

2 Speed Endurance

Logistics: Competition that is close to home Equipment: Quality & reliable racing equipment used in races Mental/Emotional: Goal Setting &
Relaxation (Hogg & Vernon) Physical: Aerobic Power Nutrition: Competition nutrition Tactics: Ability to change racing tactics Technique:
Distance per stroke throughout race Recovery:

MONDAY
Date:
November 2
1 - pm

TUESDAY
WEDNESDAY
Date:
Date:
November 3
November 4
2 am & pm 1
- am

THURSDAY
Date:
November 5
1- pm

FRIDAY
Date:
November 6

SATURDAY
SUNDAY

Date:
Date:
November 7 November 8

PLANNED
DRYLAND
ACTIVITY

WATER
TIME SLOT

0600 - 0650

Off

Flexibility/R
OM/Mobility

0700 - 0830

Vernon
Meet

Total Hours
Dry/Water

AM TRAINING / COMPETITION SESSION

4 training
days
5 training
sessions

0600 - 0650

Speed
endurance
(20 min)

1.75
Off

0700 - 0830

Off

Compete
(Vernon meet)

Compete
(Vernon meet)

3.0

PLANNED
WATER
ACTIVITY

Anaerobic
Speed
UW dolphin
kick
Technique

Speed
Endurance

Total Hours
Dry/Water

PM TRAINING / COMPETITION SESSION

3:30 4:50

PLANNED
DRYLAND
ACTIVITY

Goal
Setting
(Hogg)
Speed
endurance
(20 min)
Areobic
Endurance

3:30 4:50

3:30 4:50

WATER
TIME SLOT

PLANNED
WATER
ACTIVITY

Flexibility/R
OM/Mobility
Anaerobic
speed

Aerobic
Power
Speed
Endurance

Flexibility/R
OM/Mobility
Travel &
Compete
(Vernon meet)

Off

1700 - 1830

1700 - 1830

Anaerobic
Speed
Fly
technique

Compete
(Vernon meet)

Travel (afternon
+ tomorrow
recovery)

1700 - 1830

Aerobic
Power

Back
technique

4.5

ONE WEEK PLAN COMPETITION PHASE

TOP 2 PRIORITY athletic abilities focus for DRYLAND

TOP 2 PRIORITY athletic abilities focus in WATER

Week # 1 ROM/Flexibility/Mobility
14
2. Aerobic Endurance

1 Speed Endurance
2 Advanced Technique

Logistics: Competition above level Equipment: Quality & reliable racing equipment used in races Mental/Emotional: IPS Pre & during Comp
Objectives Physical: Fine tuning (taper) Nutrition: Competition nutrition Tactics: Swim your own race Technique: Distance per stroke throughout race
Recovery: quality of sleep during competition

MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Date: July 27 Date: July 28 Date: July 29 Date: July 30 Date: July 31 Date: August 1 Date: August 2
1 - pm
1 - am
1 - am
Competition
Competition Competition Competition
DAYS &
DATES

3 training
days
3 training
sessions
4 days of
comp

Total Hours
Dry/Water

AM TRAINING / COMPETITION SESSION

0730 - 0850

0730 - 0850

Off Travel

PLANNED
DRYLAND
ACTIVITY

Flexibility/RO
to Quebec city M/Mobility
Aerobic
Endurance

Flexibility/RO
M/Mobility

Snr Nationals Snr Nationals

Snr Nationals

Snr Nationals

2.5


WATER
TIME SLOT

0900 - 1030

0900 - 1030

PLANNED
WATER
ACTIVITY

Speed
endurance
tune up
Aerobic
Endurance

Aerobic Power

Back
technique
final
adjustments

Total Hours
Dry/Water

PM TRAINING / COMPETITION SESSION

PLANNED
DRYLAND
ACTIVITY

1300 - 1415
1.25

Flexibility/RO
M/Mobility

Off

WATER
TIME SLOT

1430 - 1600

PLANNED
WATER
ACTIVITY

Anaerobic
Speed

Technique

Off

Finals (if none,

Finals (if none,