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Mike's Rocky Mountain Blog

Bad Week or so

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by , November 11th, 2008 at 12:19 PM (460 Views)
I haven't made it to the pool in 10 days!!! This has been due to a combination of a planned break of 5 days, plus some fire drills at work and home. Today is the day I finally get back.

I did take some time to do some planning, including:

MEET SCHEDULE:

January 10th - Winter Sprinter in Longmont
February 28th - Loveland Sweetheart meet
April 3-5 - State Meet

EVENTS:

At each of the meets, I will swim:

50 FL
50 BR
50 FR
100 IM (only if it appears that there will be adequate rest for the other events)

Periodization:

I still have some decisions to make, but the broad strokes are:

Now - Jan 1
In the water: (3-4 workouts/week @ 3-5K)
50% Aerobic conditioning (for weight loss)
25% Anaerobic (Lots of kicking/SDK)
25% Speed work
On Land: (3 Lifting days/week)
3 X 12-25 reps
Core/Agility: (Twice/week)
Finally going to use the $30 "Core Performance" book I bought
Other:
Use the opportunity to cycle or do stairs on non-swimming days to speed weight loss and increase speed work in swim sessions.

Jan 1 - Feb 15
In the water: (3-4 workouts/wk @ 2.5-4K)
30% Aerobic (BR & FL too)
30% Anaerobic
40% Speed work (Kick/SDK too)
On Land: (3 Lifting days/week)
2-3 X 8-15 reps
Core/Agility: (Twice/week)
Same as above
Other:
Use the opportunity to cycle or do stairs on non-swimming (recovery) days to speed weight loss and increase speed work in swim sessions.
Feb 16-Mar 15
In the water: (4 workouts/week @ 2-3.5K)
20% Aerobic
20% Anaerobic
60% Speed work
On Land: (2-3 Lifting days/week)
2 X 8-12 reps
Core/Agility: (Three times/week)
Same as above
Mar 16 - April 3 TAPER
TBD

I'll continue to refine this and post in a Periodization thread. Comments are welcome.

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Updated November 14th, 2008 at 10:53 AM by alphadog

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