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Swimming Periodization Training

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by

Joseph Morrison

on 31 October 2012

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Transcript of Swimming Periodization Training

Off-Season In-Season Preseason 2002 March (cc) image by jantik on Flickr Competition Period Sept 5th - Apl 15th 2002 March (cc) image by jantik on Flickr Strength / Power Phase Jul 1st - Aug 31st Transition
Period Endurance
Phase Apl 16th -
May 15th May 16th -
Jun 30th Swimming Short Course 2012 - 2013 Transition Period Begins after the last competition
Generally unstructured
Recreational sports activity
Reduces stress
Allows body to recoup physically and mentally
Provides the body with rest and relaxation while staying active Endurance Phase Swimming Periodization Project
Joseph Morrison
Dr. Tyger
PEHM 2100 Swimmer's Endurance Workout

100m Freestyle Lap
10 push-ups
100m Breast Stroke Lap
10 dips
100m Butterfly Lap
10 push-ups
100m Back Stroke Lap
10 Dips x 2 100m Side Stroke Lap
100m Side Stroke Lap (reversed) x 2 100m Kickboard Lap
50 body weight squats 200m Finned Freestyle 15 min block dive drill
10 min tread drill 3 min rest 3 min rest 3 min rest 3 min rest Typically executed with low to moderate intensity, but high volume.
The athlete could achieve goals through the uniform and steadystate method
As the athlete adjusts to the workout, workload must be elevated, especially the volume of the training.
The training does not need to be geared towards the competitive phase as long as aerobic and specific endurance are concentrated upon.
This phase can last between multiple weeks up to a couple of months. Strength / Power Phase Schedule:
Monday - Friday @ 5am Main objective is to involve most muscle groups
Moderate intensity and moderate volume.
Can last 1-3 months
Can be versatile training, however, towards the end of the training increment more sport specific exercises are performed.
Not only does this strengthen the athlete, but also helps prevent the athlete from injury during the rest of training phases. Schedule:
M/W/F @ 5am Military Shoulder Press
Lateral Dumbell Raises
Dumbell Shrugs
Cable Upright Row
Kettlebell Swing
Lat Pull Down
Dumbell Bent Over Row
Hyperextensions
Front Plank
Leg Raises
Flutter Kicks
Smith Machine Squat
Leg Extension
Hamstring Curl
Barbell Calf Raises 3 sets: 6-8reps, 8-10, 10-12 4 sets of 10 reps 3 sets of 1 min reps 4 sets of 8 reps **Rest less than 2 1/2 min in between each set.** Strength Workout Workout

Participate in recreational sports such as soccer, running cross country, cycling, or water polo.
Events must be roughly 90 min in duration and span the heart's BPM range from 160-185.
Events are not donw more than twice a week. High Intensity, Low volume
More intense workouts should be done early in the week to allow recovery for competition
Competition phase can last weeks to several months Workout:

Interval / Circuit training:
Static Row Machine - 5000m
3 min rest
Static Cycling - 6 miles
3 min rest
Stair Stepper - 60 flights
3 min rest
100m Freestyle
1 min rest
100m Back Stroke
1 min rest
100m Breast Stroke
1 min rest
100m Butterfly
3 min rest
Box Jumps - 20 reps
1 min rest
Alternating Jump Lunge - 3 sets of 20 reps Competion Period Schedule: Mondays @ 5am References
Prentice, W. E. (2010). Essentials of Athletic Injury Management. New York, NY. McGraw-Hill.

Kraemer, W. J. & Fleck, S. J. (2005). Strength Training for Younf Athletes. Champaign, IL. Human Kinetics INC.

Foran, B. (2001). High-Performance Sports Conditioning. Modern Training for the Ultimate Athletic Development. Champaign, IL. Human Kinetics INC. THE END
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