An Entire Training Season – In 4 Weeks! My preparation for USMS Nationals!

It’s that time of year again. Time to shake off the rust of 11 months without consistent training. Time to train for USMS Nationals to avoid making a complete fool of myself. With only a month left to train before the April 28th start date, I will be attempting to recreate an entire 4-month training cycle condensed into a 4-week period. Due to my time limitations, I am hoping to swim 3 times per week for the next 4 weeks, reporting each workout along the way.

The Plan:

Week 1: Aerobic Focus. I will swim mostly at a 130-150 heart rate to build my endurance. Each practice will be around 2500 yd.

Week 2: Aerobic Focus with a threshold set. I will continue to focus on moderate paced swimming for 2 workouts before building in an anaerobic threshold set.

Week 3: Anaerobic Focus. This week I will focus on lactate tolerance and swimming at a higher energy level (heart rate around 170-200  beats/min). These workouts will feature higher speeds with more substantial rest intervals.

Week 4: Taper/ Speedplay. This will be the “taper” portion of my training cycle where I will focus on my body’s muscle memory. I want to make sure I have the explosive power that is used during the first 10-15 seconds of a race.

-Paul


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