Phase 1 - Base Week Session(s) Warm-Up Mon
Main Set
Warm Down
1 2 3 S [AM] S [AM] S [AM] S2: 200m FC; 2x200m [50m FC, 100m S2: 300m FC, 200m K S2: 6x75m (20sec RI) K, 50m FC (20secs RI)] S2: 300m, 200m, 100m (20sec RI), S2: 2x200m (20sec RI). 100m in S3 S2: 4x200m as 150m FC, 50m K (30sec 200m, 100m, 50m NS (25sec RI). 200m (20sec RI). 2x200m (25sec RI). 100m in RI). 600m PULL (60sec RI). 8x50m DESC in S4 (30sec RI). 100m in S4 (30sec RI). S3 (25sec RI). 2x300m (30sec RI). 100m (20sec RI). 6x100m PULL (25sec RI). in S3. S1: 6x75m (50m FC, 25m BACK)(20sec S1: 100m FC S1: 200m FC RI).
4 S [AM]; S&C A[PM] S1: 500m FC
S2: 500m mixed strokes
S1: 500m FC
Tue
Rest Day
RD
RD
RD
RD
Wed
S&C
S&C
S&C
S&C
S&C
Thu
Session(s) Intensity (Km.H) Intensity (Heart Rate) Duration (min) Reps x Sets Work:Rest Ratio
R2 12.2 182 30 1x1 N/A
R2 12.2 182 40 1x1 N/A
R2 12.6 186 30 1x1 N/A
Fri
Rest Day
RD
RD
RD
RD
Sat
Session(s) Intensity (Watts) Intensity (Heart Rate) Duration (min) Reps x Sets Work:Rest Ratio
B2 185 168 30 1x1 N/A
B2 196 171 30 1x1 N/A
B2 196 171 40 1x1 N/A
RD
Sun
Rest Day
RD
RD
RD
RD
BTI 216 177 10
112 <137 4 3x1 5:2
Phase 2 - Build 1 Week Session(s) Warm-Up Mon Main Set Warm Down
5 S [AM]; S&C A [PM]
6 S [AM]; S&C A [PM]
7 S [AM]; S&C A [PM]
8 S [AM]; S&C A[PM]
S2: 2x200m fC, 4x50m K (15sec RI)
S2: 6x75m FC (20sec RI)
S2: 300m FC, 300m K (20 sec RI)
S1: 500m FC
S2: 4x150m (10sec RI), 200m K in S4, 4x150m (15sec RI), 200m K in S3, 4x150m (30sec RI), 200m K in S2
S2: 500m mixed strokes
S1: 100m FC
S1: 500m FC
S2: 2x300m (20sec RI), 4x25m BACK S2: 2x200m (20sec RI), 100m in S3, (15sec RI), 2x250m K (20sec RI), 4x25m 2x300m (30sec RI), 1x100m in S3, BREAST (15sec RI), 2x200m fast (15 2x400m (40sec RI), 1x100m in S3 secs RI), 200m K S1: 200m FC S1: 6x75m (50m FC, 25m BACK)(20sec
Tue
Rest Day
RD
RD
RD
RD
Wed
S&C
S&C
S&C
S&C
S&C
Thu
Fri
Sat
Sun
RTI
RTI
RTI
BTI
Session(s) Intensity (Km.H) Intensity (Heart Rate)
13.0 190
7.2 <137
13.2 191
7.2 <137
13.4 192
7.2 <137
224 179
112 <137
Duration (min)
10
4
10
4
12
4
15
5
Reps x Sets
3x1
3x1
4x1
3x1
Work:Rest Ratio
5:2
5:2
3:1
3:1
Rest Day
RD
RD
RD
RD
Rest Day
RD
RD
RD
RD
Session(s) Intensity (Watts/Speed) Intensity (Heart Rate) Duration (min) Reps x Sets Work:Rest Ratio
BR1 173 163 30
BTI 11.1 166 15
1x1 N/A
216 177 10
BR2 112 <137 5
3x1 3:1
206 174 30
RTI 13.1 191 15
1x1 N/A
13.4 192 12
7.2 <137 4 3x1 3:1
Phase 3 - Build 2 Week Session(s) Warm-Up Mon
Main Set
9 10 11 S [AM]; S&C A [PM] S [AM]; S&C A [PM] S [AM]; S&C A [PM] S2: 300m FC, 200m K, 100m FC, 200m S2: 400m FC, 300m PULL, 200m K S2: 6x75m (20sec RI) K 4x250m as [100m S3, 50m S4, 100m S3 S2: 1x400m (20sec RI), 2x200m (15sec S2:1x500m (20sec RI), 1x400m (20sec (30sec RI)], 4x150m as [50m S3, 50m RI), 11x400m (20sec RI), 2x200m RI), 1x300m (20sec RI), 1x200m (15sec S4, 50m S3 (20sec RI)], 4x100m as (15sec RI) RI) [25m S3, 50m S4, 25m S3 (15sec RI)]
12 S [AM]; S&C A[PM] S2: 500m FC
S3: 500m FC
Warm Down
S1: 100m FC
S1: 100m FC
S1: 6x75m (50m FC, 25m BACK)
S1: 500m mixed strokes, FC, BREAST, BACK)
Tue
Rest Day
RD
RD
RD
RD
Wed
S&C
S&C
S&C
S&C
S&C
Thu
Session(s) Intensity (Km.H) Intensity (Heart Rate) Duration (min) Reps x Sets Work:Rest Ratio
Fri
Sat
Sun
RTI 13.4 192 12
Rest Day Session(s) Intensity (Watts) Intensity (Heart Rate) Duration (min) Reps x Sets Work:Rest Ratio
Rest Day
RTI 7.2 <137 4
13.7 194 12
RPI 7.2 <137 4
15.7 >195 1
BPI 7.2 <137 1
316 >195 1
112 <137 1
3x1 3:1
4x1 3:1
6x1 1:1
6x1 2:1
RD
RD
RD
RD
BTI 224 179 15
BPI 112 <137 5
306 >195 1
BPI 112 <137 1
316 >195 1
112 <137 1
3x1 3:1
6x1 1:1
8x1 1:1
RD
RD
RD
RD
Race Day