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Swim Training Phases
Prep Prepare to Train October – December

  • Drills and skills, steady state swim
  • Endurance training – intervals of varying length, at slow pace (CSS +10)

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Base Basic aerobic work January – March

  • Gradually build endurance & strength (eg using paddles, kicking)
  • Focus on perfecting technique
  • Effort well below CSS pace – Zone 2 training
  • Typical sessions will comprise intervals up to 500m, CSS +5 > CSS +10 pace, with rests up to 30s between intervals

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Build  Bringing in intensity and sharpness April – June

  • Training becomes more race-like
  • Typical sessions will include swim intervals of medium length at CSS pace and up to 10 minutes of shorter length intervals (50 – 100m), at faster pace (CSS -5 > CSS pace)
  • Maintain good technique.  Keep working on drills

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Peak Taper for races July – September

  • CSS pace work, plus some speed work (CSS -5 > CSS pace)

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