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EndurancePeriodization

intermediate swim sprint program

v1

An 8-week evidence-based swimming program to improve maximum velocity using alactic and lactic energy system protocols.

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swimmingsprintingendurancespeedperiodization

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Procedure

  1. Phase 1: Build 1 (Weeks 1–3) - Neuromuscular Adaptation

    • Focus: Increase total sprint volume (repetitions).
    • Week 1:
      • Session A: 6 x 12.5m (100% effort). Rest: 90s.
      • Session B: 3 x 50m (95% effort). Rest: 3m.
      • Session C: 8 x 25m (Alternating 1 smooth/1 fast). Rest: 45s.
    • Week 2:
      • Session A: 8 x 12.5m. Rest: 90s.
      • Session B: 4 x 50m. Rest: 3m.
      • Session C: 10 x 25m (5 fast). Rest: 45s.
    • Week 3:
      • Session A: 10 x 12.5m. Rest: 90s.
      • Session B: 5 x 50m. Rest: 3m.
      • Session C: 12 x 25m (6 fast). Rest: 45s.

  2. Phase 2: Partial Deload (Week 4)

    • Focus: Volume reduction by 50% to allow CNS recovery.
    • Session A: 4 x 12.5m. Rest: 90s.
    • Session B: 2 x 50m. Rest: 3m.
    • Session C: 6 x 25m (3 fast). Rest: 45s.

  3. Phase 3: Build 2 (Weeks 5–6) - Anaerobic Capacity

    • Focus: Increase density by decreasing rest intervals.
    • Week 5:
      • Session A: 10 x 12.5m. Rest: 75s.
      • Session B: 5 x 50m. Rest: 2.5m.
      • Session C: 12 x 25m (Higher Tempo focus). Rest: 30s.
    • Week 6:
      • Session A: 12 x 12.5m. Rest: 75s.
      • Session B: 6 x 50m. Rest: 2.5m.
      • Session C: 14 x 25m (Higher Tempo focus). Rest: 30s.

  4. Phase 4: Peak & Taper (Weeks 7–8)

    • Focus: Maximize intensity while reducing volume by 70-80%.
    • Week 7 (Peak):
      • Session A: 6 x 12.5m (100% Max). Rest: 90s.
      • Session B: 3 x 50m (100% Max). Rest: 3m.
      • Session C: 6 x 25m (100% Max). Rest: 45s.
    • Week 8 (Taper):
      • Session A: 3 x 12.5m (High snap). Rest: 2m.
      • Session B: 1 x 50m (Time Trial).
      • Session C: 4 x 25m (Technique focus). Rest: 1m.

  5. Technical Integration & Coaching Cues

    • For every session, add notes regarding the following cues to maintain technical integrity:
      • The Catch: "Grab the water, don't slip" (Early Vertical Forearm).
      • The Kick: "Small, fast, and tight" (Power from hips, floppy ankles).
      • Body Position: "Hips high, head neutral" (Look forward and down).
      • The Turn: "Tight tuck, explosive push" (Maintain streamline).

  6. Implementation Details

    • Use create_week for each phase.
    • Use create_workout for Sessions A, B, and C.
    • Use add_exercise to define the sprint sets with specific rest intervals and intensities.
    • Use create_note to attach the Coaching Cues to the weekly overview or specific workouts.

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