Three Week Training Cycle

by Gregg Troy

Florida LMSC Newsletter, November 1999

After establishing a basic fitness level, you may be more successful if you plan your training in cycles. There are a variety of ways to do this -- one would be to have three-week cycles. Each week of the cycle should have a different emphasis. In our programs at The Bolles School in Jacksonville, FL, and at the University of Florida in Gainesville, we have had success with this type of routine.

Week 1

• Emphasis this week is on aerobic training
• 60-80% of the training will be directed towards heart rate levels in the 140-160 range
• There is a volume emphasis during this week; we would try to reach our maximum volume figures
• Some training would still be done in other energy categories-- 20-40% training in both speed and anaerobic areas

Week 2

• Emphasis on training during this week should be on very intense sets
• Volume should be down from the previous week but the intensity level should be much higher for the majority of the workouts
• There should still be some aerobic training in the 140-160 heart rate range, but emphasis should be on sets with target heart rates in the 180+ (maximum) range

Week 3

• Training during this week should be similar to a week just prior to the final taper phase
• Increased emphasis on speed work (15's, 50's, and broken work)
• Increased emphasis on race strategy and technique work (drills)
• More rest between sets and longer intervals
• There should be very little work in the 180+ heart rate for more than one swim

Editor's Note: To determine your max heart rate, you subtract your age from 220. So, if you are 40 years old, your max heart rate would be 220-40 = 180. The references Coach Troy makes to heart rates are probably for someone with a max heart rate of 200. You may need to make some adaptations to your training plans.