Cycle
General
Warm up
Cool down
Pull
Kick
Underwater
or easy, moderate, fast, all out
Drill
Increase speed
Increase distance
Negative split
Alternate – odd even
Brokens
Decrease rest time
Maintain pace – best average
Pyramid
Ascend
Stroke Choice
Favorite stroke
Fastest stroke
Slowest stroke
Race test
Rounds 3x, 2x
Turns
Dives
Breakouts
Butterfly
Backstroke
Breaststroke
Freestyle
IM
Drills / Exercises
Sprinters
- Strength, Technique
- Strength, aerobic, speed
- Strength, Aerobic, Race, stabilization
- Explosiveness, Power, race technique, build speed
Weekly average
20km – 40km – 45 km – 30km
Cycle time 1 year
4 months – 4 months – 2.5 months – 1.5 months
- Dryland, technique, race experience
- Cross-training, circuit, biking (lower body), aerobic capacity, maintain speed, 40km week
- Strength, aerobic capacity, race specific work, technical stabilisation averaging 45km per week
- Build explosiveness, sprint specific, learn 50m technique, build speed, 30km average.
Mid distance
- Technique, Strength
- Aerobic, Strength, Speed, technique
- Aerobic, Strength
- Race technique, build speed, Power
*amateurs more technique
Weekly average
30km – 45km – 55km – 40km
Cycle time 1 year
4 months – 4.5 months – 2 months – 1.5 months
Distance
- Technique, strength
- Aerobic, strength, speed, technique
- Aerobic, pace
- Race technique, pace, speed
Weekly average
35km – 50km – 60km – 45km
Cycle time 1 year
4 months – 5 months – 2 months – 1 months
Warm Up
Sprint
Distance
Mid distance
Distance
Main Set
Sprint
Workout Distance
1000
1500
2000
3000
4000
*Depending on level and where at the season*
Main distances for sets
25
50
100
200
Rarely
above 200
Main Focus
Underwater
Race test
Dives
Turns
Breakouts
Taper
3 weeks prior
Brokens
Race test
Dives
Turns
Dryland
Important
Water Agility
Horizontal Jump
Dry Skills
*depends on age*
Not very Important
Dry Skills – Endurance
Mid distance
Workout Distance
1500
2000
3000
4000
4500
*Depending on level and where at the season*
Main distances for sets
50
100
200
400
Rarely
Less than 50
above 500
Main Focus
More sets instead of long distances
Maintain pace – best average
Increase distance
Pyramid
Hypoxic Capacity
Taper
2 weeks prior
Brokens
Race test
Maintain pace – best average
Dives
Turns
Dryland
Important
Water Agility
Horizontal Jump
Dry Skills
*depends on age*
More less
Power
*depends on age*
Not Important
Distance
Workout Distance
2000
3000
4000
4500
5000
5500
*Depending on level and where at the season*
Main distances for sets
100
200
400
500
800
1000
Rarely
Less than 100
1500 or more
Main Focus
Freestyle
More sets instead of long distances
Maintain pace – best average
Increase distance
Pyramid
Hypoxic Capacity
Taper
1.5 weeks prior
Brokens
Maintain pace – best average
Turns
Dryland
Ankle Flexibility / Mobility
Coordination
Balance / Stability
Endurance
Flexibility / Mobility
Not very Important
Power
Strength
Not Important
Horizontal Jump
Water Agility