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intermediate swim threshold training

v1

A 10-week intermediate swimming program centered on Critical Swim Speed (CSS) with 3:1 periodization.

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swimmingendurancethreshold-trainingcssprogressive-overload

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Procedure

  1. Establish Baseline (Phase 0)

    • Instruct the user to perform a CSS test: a 400m all-out time trial, 10 minutes active rest, then a 200m all-out time trial.
    • Calculate CSS using the formula: $CSS (m/sec) = (400 - 200) / (Time_{400} - Time_{200})$.
    • Convert this to a 100m pace (e.g., 1:40/100m) and store this as the threshold_pace using remember.

  2. Define Training Zones

    • Calculate the following zones based on the threshold_pace:
      • Zone 1 (Recovery): < 87% CSS.
      • Zone 2 (Endurance): 87–94% CSS.
      • Zone 3 (Threshold): 95–105% CSS.
      • Zone 4 (VO2 Max): > 105% CSS.

  3. Program Generation (Weeks 1-10)

    • Create 10 training weeks using create_week.
    • For every session, include a 400m Warm-up (drills) and a 200m Cool-down (easy).
    • Apply the 3:1 loading cycle: Weeks 1-3 (Load), Week 4 (Deload), Weeks 5-7 (Load), Week 8 (Deload), Weeks 9-10 (Peak/Taper).

  4. Weekly Session Structure

    • Session A (Threshold): Target threshold_pace.
      • Weeks 1-3: Increase reps (8x100m $\rightarrow$ 12x100m).
      • Week 4 (Deload): 6x100m (Easy).
      • Weeks 5-7: Increase distance per rep (4x200m $\rightarrow$ 6x200m).
      • Weeks 9-10: Maximum distance (3x400m $\rightarrow$ 2x400m).
    • Session B (Endurance): Zone 2 pace.
      • Weeks 1-3: Increase distance (800m $\rightarrow$ 1200m continuous).
      • Weeks 5-7: High volume (1200m $\rightarrow$ 1600m).
      • Weeks 9-10: Taper volume down.
    • Session C (VO2 Max): CSS - 2 seconds (Fast).
      • Weeks 1-3: 50m intervals.
      • Weeks 5-7: 75m intervals.
      • Weeks 9-10: 100m intervals.

  5. Progressive Overload & Deload Management

    • Ensure total weekly volume does not exceed a 10% increase from the previous week (excluding deload weeks).
    • In Weeks 4 and 8, reduce volume by 30-50% and increase rest intervals to facilitate supercompensation.

  6. Instructional Guidance

    • Advise the user to maintain strict interval discipline (using the rest periods defined in the research brief).
    • Monitor for shoulder overuse; if pain occurs, suggest increasing the drill portion of the warm-up.

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