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.
Parents
Former Member
First, let me say that I am impressed with your workout schedule. It is far more training than I currently do. It is also far more training than I will ever do in the future. Your current workout plans would bury me. However, this is not to say that it wouldn't work for you. I would advise that you try and take much more of a sprinter mentality if you're training for the 100. Sprinters do as little as possible, usually with remarkably good results--this always frustrates the distance swimmers. You will have to learn what works best for you, which means you have to start somewhere. I think you're overtraining by quite a bit and not sprinting and resting enough with your current plan. But then again, it's not like I know anything. I would get rid of the 30k weeks, throw in much more sprinting, and taper a lot more and focus on checking my progress at a few meets in between.
First, let me say that I am impressed with your workout schedule. It is far more training than I currently do. It is also far more training than I will ever do in the future. Your current workout plans would bury me. However, this is not to say that it wouldn't work for you. I would advise that you try and take much more of a sprinter mentality if you're training for the 100. Sprinters do as little as possible, usually with remarkably good results--this always frustrates the distance swimmers. You will have to learn what works best for you, which means you have to start somewhere. I think you're overtraining by quite a bit and not sprinting and resting enough with your current plan. But then again, it's not like I know anything. I would get rid of the 30k weeks, throw in much more sprinting, and taper a lot more and focus on checking my progress at a few meets in between.
