I've got a meet coming up Feb. 28th/Mar. 1st and I want to focus on the 100 freestyle (want to break 60s; just did a 1:03, have done 1:01.8). I've got 18 weeks until the meet and have constructed a plan based on Janet Evan's periodization cycle in her book and Tudor Bompa's periodization idea of a really hard day followed by an easier day. This is how it looks right now:
Base Training--About 25-30k a week
7 weeks (Goal is to get body fit and ready for next phase)
Mostly aerobic free but also IM and pure speed work
M/W/F--swim 4-5k + weights + run 25-30 minutes
T/H--swim 4-5k (long kick sets/IM work and some pure speed work and starts)
S--swim 5k-6k and do a test race (longer race) at end of workout from blocks--try to beat time every week.
Sundays--Hot tub and flexibility work
Threshold Training--About 20-25k a week
5 weeks (Goal is to get comfortable at faster speeds; "easy speed")
Mostly aerobic threshold workouts but also aerobic free/sprint/IM work
Pretty much the same schedule as above but a slight decrease in workout yardage and slight increase in intensity.
Speed Training--About 15-18k a week
5 weeks (Goal is to work on pure speed and get fast)
Mostly speed workouts w/long rests but also threshold workouts and easy aerobic workouts.
More intense; less yardage; less reps in weight room but heavier and faster; emphasis is still on technique but power is a close second. Increase intensity w/runs as well but shorten them to sprints. Everything I'll do will be fast but on the easy days everything will be extremely easy.
Taper--About 5-10k this week
1 week (Cut back on about everything; sharpen and prepare to race)
Cut weights/running completely two weeks from meet. Do body weight work the week before taper starts. Taper week no dry-land at all.
My weight training is alternating workouts (1-5m rest between sets and try to increase weight every week) Takes about 25-30 minutes.
Workout A
Squats
Incline Bench
Inverted Rows (upper back/rear delt work)
Decline Pushups 3xFailure
Abs
Workout B
Squats
Overhead Press (military press but standing up)
Deadlift
Pull-ups/Chin-ups (rotate) 3xFailure
Prone Bridges 3x1 minute
I hope this isn't too long of a post; thanks for your help.
Aren't you planning to practice racing at meets before your target meet? Even if you have a teammate who will race you at practice, it's not the same. And since you don't have a coach, I'm betting you don't have a just-right training partner either.
100 SCY is a very short race with a lot of components. You may need several tries to hit all the parts just right. You don't need to rest weeks or even days for every meet. You can just go in and practice your racing skills even though you know that with a taper and rest you will be sharper.
There is no practice for racing like racing.
Aren't you planning to practice racing at meets before your target meet? Even if you have a teammate who will race you at practice, it's not the same. And since you don't have a coach, I'm betting you don't have a just-right training partner either.
100 SCY is a very short race with a lot of components. You may need several tries to hit all the parts just right. You don't need to rest weeks or even days for every meet. You can just go in and practice your racing skills even though you know that with a taper and rest you will be sharper.
There is no practice for racing like racing.
