Training and Competition Goals - 4/16/12 to 7/14/12
by, May 22nd, 2012 at 06:22 PM (554 Views)
- To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.
- To continue, maintain, diversify dryland strength & flexibility program towards personal fitness, enhancement of swimming, and overall physical performance. Provide encouragement and supervision for my wife and kids in their use of our exercise room.
- To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.
- To ensure as best possible daily good night sleep for everyone in our family.
OW 5K under 1:20:00.00
- Mira Mar Lakes Open Water Festival Masters 5K on April 29
- Time: 1:18
- Further competition to be considered during TC2 based on my results from TC1 and availability to participate. OWS events will be a preference, perhaps a USMS Postal event, along with LCM, SCM, and SCY meets as possible. I have professional and family constraints which restrict possibilities to local & regional events for most of 2012.
LCM FR Goal training sets:
- 20x100 on 1:30 @1:15
- 5x200 on 3:00 @2:30
- 5x400 on 7:00 @5:00
- 3X200 on 5:00 @2:20
- 3x100 on 4:00 @1:07
LCM IM Goal training sets:
To build endurance base in Fly, Back, Breast for interval training in TC2. Basic endurance protocal;
- Fly & BR; 6x100 or 3x200 LCM any pace on 1:00/2:00 rest, build by 50 without stroke failure
- IM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failure
- Back; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20
Ongoing refinement of stroke techniques for best possible sustainable efficiency.
- EVF pull at fast pace and when tired
- Follow through pull & recovery with body aligment on both rotation and undulation strokes
I have tried to outline basic goals for my first 90 day training cycle, although already halfway completed. This 90 day training cycle (TC) is a collection of basic micro 4-7 day work/rest training periodizations for both swimming and dryland, and subject to the whims and flow of family life and other obligations.
The swimming I did before starting this first TC was general lap swimming with an occasional strong effort. The difference for me now is training focus, goals and having a Coach on deck Mon, Wed, and Fri who inspires me and other swimmers. After my 5K OW swim, I typed out a competition goal times "wish list", that I will review when starting TC2.
In high school and college I was a seasonal swimmer, and my previous masters swimming was about participating in events more than training and preparation. Now I want to build a good endurance swimming fitness towards reaching my training goals and to have fun competing. At the moment I am motivated take on the challenge.