Specialization

(Stroke, Distance):

200 backstroke, 5km OW, 400 Free, 400IM

Year 1

Calendar
Timing

Week

Month

Apr

Date

27

May

04

11

10

11

12

June

18

25

01

08

15

Phases (GPP, SPP, C, T&R)

13

Specific Prep 1

Microcycle

22

29

06

13

16

10

11

12

17

18

19

20

20

27

03

10

17

21

24

14

15

23

24

31

07

14

21

25

26

27

28

29

October

28

05

12

30

31

32

19

26

02

09

16

16

17

18

19

General Prep 1
20

21

22

23

24

25

23

Specific Prep 1
26

27

28

29

30

34

35

36

37

38

December

Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep

REC

33

November

30

07

COMP COMP

T&R T&R SPP SPP T&R GPP GPP GPP GPP GPP SPP SPP SPP SPP SPP C

Comp 1
13

22

September

COMP COMP COMP COMP TRANS TRANS TRANS TRANS TRANS

Specific Prep 2 Specific Prep3

5

15

August

SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP C

MESO

14

July

Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep

Periods (Prep, Comp, Trans)

Phases

32

21
TRANS

40

41

42

28

04

11

43

44

45

46

February

18

25

01

08

15

47

48

March

22

29

07

14

21

Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep

GPP T&R SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP

Comp 2
31

14
Prep

39

Jan

33

REC
34

Specific Prep 1

35

36

37

38

Specific Prep 2

39

40

41

42

43

Specific Prep 3
44

45

46

47

48

SwimBC Open

AAA

Prov

VKSC Invitational

Prov

Westerns

KAJ Snowfest

Senior Circuit

Az

Maui

Kelowna

Spain

Kam

Prov

Kamloops Classic

Training Plan Details

Training Camps

US Nationals

KAJ

VKSC Inviational

BC Snr Circuit

CSG

CSG
N

SNR

AGN

Prov

AAA

Mel Zajac

Location (R,Prov,Nat)

KCS June

Name/Description (Importance)
KAJ June

Competition

KISU Pentathlon

Logistics

Race Simulations
Testing (PHV, FMS, Swim, Mental, Nutrition)PHV

FMS

PHV/Swim
FMS

FM
S/S
wim

Swim

PHV
/Swi FMS
m

Swim

FMS

Swim

Training Days

#Training sessions

Competition Days

Holidays/Travel Days

Training plan Details

Emphasis (% of time spent in training)

EQUIP / ENVIR

10

10

10

10

10

10

10

10

10

EMOTIONAL/MENTAL

25

25

25

25

15

15

15

15

15

15

10

10

10

10

10

10 100 100 50

50 100 20

20

25

20

20

20

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

PHYSICAL (Pool training + S&C + ROM)

50

50

50

50

50

50

50

50

50

50

50

50

50

50

50

50

50

50

40

40

40

40

40

40

60

60

60

50

30

30

40

55

45

55

55

55

55

55

50

50

40

30

25

Pool Training

50

50

50

50

50

40

40

40

30

30

30

30

30

30

30

30

40

40

15

15

15

15

15

15

40

40

40

35

15

15

20

35

25

35

35

35

35

35

30

30

20

10

10

S&C

10

10

10

10

10

10

10

10

15

15

15

15

15

15

15

15

15

10

10

10

10

10

10

10

10

10

10

10

10

Flexibility/ROM/Stability

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

15

15

15

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

TACTICAL

10

10

10

10

15

15

15

20

20

20

20

20

20

10

10

10

10

10

10

10

30

30

30

30

20

20

20

15

15

15

15

15

20

30

40

20

25

TECHNICAL

10

10

10

10

15

15

15

15

15

15

15

15

15

15

15

30

30

30

30

30

20

30

25

10

15

15

25

25

25

20

20

20

20

20

20

20

10

10

10

Allocation of time

120
100

Allocation of
time

80
TECHNICAL

60

TACTICAL
PHYSICAL (Pool training + S&C + ROM

40

EMOTIONAL/MENTAL

20

EQUIP / ENVIR

0
1

EQUIPMENT/ENVIRONMENTAL (time)

Training Equpiment
Racing Equipment
Gym

10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Year 1

Calendar
Timing

Week

Month

Apr

Date

27

Periods (Prep, Comp, Trans)

Phases

Phases (GPP, SPP, C, T&R)

04

11

IST-paramedical

IPS Training
IPS Pre race
IPS/IES Comp - During race
IES Training
IES Away from the pool
Self-awareness
Goalsetting
Relaxation
Energizing
Positive self talk
Creative imagery
Attentional control
Team Harmony

Mental/Emotional total time

Pool Training - (time)
I. AEROBIC (b) (HEART RATE 130159), time
II. AEROBIC (c) (HEART RATE 160184), time
III. AEROBIC + ANAEROBIC (d)
(HEART RATE 185 +), time
IV. ANAEROBIC LACTIC (e) (SPEED
ENDURANCE), time
V. ANAEROBIC ALACTIC (f)
(SPEED), time
TOTAL - WORK LOAD (time)

10

11

18

25

01

08

15

12

13

22

29

06

13

15

16

20

10

11

12

17

18

19

20

August

27

03

10

17

21

24

14

15

31

07

14

24

21

25

26

27

28

29

October

28

05

12

19

30

31

32

17

18

19

26

General Prep 1
20

21

22

23

24

25

02

09

16

27

28

29

30

34

35

36

37

38

December

23

Specific Prep 1
26

33

November

Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep

REC
16

23

30

07

COMP COMP

T&R T&R SPP SPP T&R GPP GPP GPP GPP GPP SPP SPP SPP SPP SPP C

Comp 1
13

22

September

COMP COMP COMP COMP TRANS TRANS TRANS TRANS TRANS

Specific Prep 2 Specific Prep3

5

14

July

SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP C

Mental/Emtional (time)

8
June

Specific Prep 1

IST-performance

May

Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep

MESO
Microcycle

Logistics

Comp 2
31

32

33

14

21

Prep

TRANS

39

40

41

42

Jan

28

04

11

43

44

45

46

February

18

25

01

08

15

47

48

March

22

29

07

14

21

Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep Prep

GPP T&R SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP SPP
REC
34

35

Specific Prep 1
36

37

38

39

Specific Prep 2
40

41

42

43

Specific Prep 3
44

45

46

47

48