MESOCYCLES

Technical Preparation Phase

Throughout the technical preparation phase, the focus of the phase is developing good habits inside and outside of the pool. During this time, we are going to slowly increase the yardage throughout this phase while primarily focusing on drills, feel in the water, and overall comfort within the water.

During this time, the sets will be a little bit slower, so the swimmers can take the time to digest proper technique and build their confidence for each stroke.

General Preparation Phase

Throughout the general preparation phase, our goal is to continue with our technical capabilities while increasing the swimmer’s aerobic capacity. During this time the swimmers will begin doing higher yardage and having shorter rest intervals.

Specific Preparation Phase

Coming out of the general preparation phase, we will be maintaining our aerobic capacity but begin to focus on specific skills or capabilities within the pool. This includes training regiments such as lactate tolerance, pace 50s, and test sets. Towards the end of the Specific Preparation Phase, the swimmer will begin preparing for the competition phase by increasing the amount of anaerobic endurance work.

Competition Phase

The competition phase is the time when we begin to only focus on racing. Swimmers will be focusing on race pace training, anaerobic training, and speed training. Before the BIG races during the competition phase, swimmers will be focusing on the Creatine Phosphate Anaerobic work to prepare for the meet.

TRAINING PHASES

Aerobic Development 

This is the foundational phase at the beginning of the season designed to build an aerobic base. During this time swimmers will be increasing their overall cardiovascular fitness and aerobic capacity. Swimmer will be working to sustain moderate-intensity swimming for extended periods of time. Lastly, Swimmers will be building efficiency by working on technique under lower-intensity conditions.

Aerobic Endurance

Swimmers will continue to develop their aerobic capacity. There will be a large emphasis on sustaining moderate-to-high efforts for longer periods of time. Swimmers will work on pushing their aerobic systems closer to threshold without using anaerobic systems. The swimmers will begin to handle long sets at a moderate-to-high intensity. The swimmers will be expected to maintain their technical abilities, stroke efficiency, and begin incorporating pacing strategies.

Maximum Endurance

During this phase, swimmers will be training at or just above their aerobic threshold to maximize their endurance capacity. The main focuses will be extending the swimmers’ ability to sustain high intensity aerobic and threshold swimming, increasing their lactate tolerance/accumulation, and dialing in pacing discipline over race-like conditions. During this phase there will be a greater integration of lactate-producing sets and challenging training cycles.

Swimmers should expect hard interval sets close to VO₂ Max and Threshold. During this phase, the swimmers should be ready to be mentally tough and maintain their technique under heavy fatigue.

Speed / Power

This phase is a high-intensity phase designed to develop the swimmer’s anaerobic capacity, explosiveness, and maximum sprint speed. The focus of this group will be improving the swimmer’s top-end speed, sprint endurance, and power production. They will work to enhance their race-specific speed and anaerobic efficiency while building fast-twitch muscle fiber activation and explosiveness.

Swimmers should expect short, high-intensity sets and sprint-focused refinement (turns, breakouts, and finished).

Taper

This is the final phase of training before/during the competition phase. During this phase, we will be maximizing recovery while maintaining speed, power, and technical abilities. During this time, we are allowing the body to “super-compensate” from the season’s training. Lastly the swimmers will fine-tune details such as racing strategies, pacing, stroke count, and mental preparation.

Technique Development

During this phase the swimmers will be primarily focused on stroke efficiency and mechanics. This phase includes building/reinforcing proper stroke mechanics, starts, turns, and underwaters. We will work towards efficiency across all strokes before incorporating higher intensities. We will attempt to work out bad habits and replace them with high-level technical abilities.

Swimmers should expect drill-heavy training, stroke correction, video reviews, and technical feedback.

TYPES OF ENDURANCE

Aerobic Endurance

Aerobic Endurance training uses primarily the aerobic system (oxygen-based). This training builds a swimmer’s ability to sustain efforts for long periods of time. Lastly, it creates the foundation for all other endurance and speed phases.

Aerobic Endurance Training…

• -Improves Cardiovascular Capacity
• -Develop Efficient Technique over long distances
• -Increases swimmer’s ability to recover faster between higher intensity efforts

EXAMPLE SET:

10 x 400s @ 1:00 Rest [Holding at around 75% Effort]

Aerobic/Anaerobic Mixture

This mixture blends both Aerobic and Anaerobic Systems by training right around or slightly above the swimmer’s lactate threshold. This training is to improve a swimmer’s ability to sustain near-race pace while buffering lactate production.

Aerobic/Anaerobic Mixture Training…

• -Teaches the body to handle lactate while still maintaining proper technique
• -Bridge the gap b/n base aerobic endurance and full sprint anaerobic work
• -Develops race-specific endurance (holding fast pace for long distances)

EXAMPLE SET:

12 x 200s @ :20 Seconds Rest [Holding Threshold Pace 80-85%]

This is at a consistent pace that feels tough but sustainable

Anaerobic Endurance

Anaerobic Endurance is high-intensity work where the body relies on anaerobic energy pathways (without oxygen). During this time the swimmers will be doing short, fast swims with little recovery time. Anaerobic training builds the swimmer’s ability to tolerate high lactate and sprint through fatigue.

Anaerobic Endurance Training…

• -Develops Lactate Tolerance and Clearance
• -Increases ability to finish races strong despite fatigue
• -Train fast twitch muscle fibers for racing conditions

EXAMPLE SET

• -20 x 50s @ 1:00 #1 All-Out / #2 Recovery
• -8 x 100s @ 3:00 All-Out Effort

ENERGY ZONES

Recovery (REC)

This is the lowest intensity training zone used usually after high intensity sets or in recovery practices. Swimming is light and used to promote active recovery. The goal during this time is to flush metabolic waste (like lactate) from muscles. Recovery swimming promotes circulation and aid in recovery without adding additional stress. Lastly it is used to reinforce technique habits by slowing things down and not emphasizing the effort of the swim.

Aerobic Development (EN1)

EN1 is the foundational zone for endurance of swimming. This is low-to-moderate aerobic work (long swimming with short rest). The focus of EN1 is to improve aerobic capacity, building efficiency/consistency, and strengthening technique under controlled fatigue.

Mixture of Aerobic/Anaerobic (EN2-3)

EN2-3 is sometimes called Threshold or VO₂ Max Training. During this time swimmers are working at or slightly above lactate threshold. This energy zone teaches the body to sustain near-race pace while processing lactate. This increases the swimmers stamina at high intensity without breaking down our technique.

Anaerobic [Non-Oxidative] (SP1-2)

This phase is high intensity sprint training relying on anaerobic glycolysis (no oxygen, lactate producing). During this time swimmers will experience “lactate burn” and oxygen debt. The focus is developing lactate tolerance/clearance and improving the ability to sustain sprint speed under fatigue. This training phase is highly effective training for 50s, 100s, and 200s.

Anaerobic [Creatine Phosphate] (SP3)

This phase is at maximum speed and explosive efforts powered by the creatine phosphate energy system. During this time swimmers will train at maximum effort for a very short period (0-15 seconds) with nearly full recovery. This energy zone trains pure sprint speed and explosiveness, recruits fast-twitch muscles fibers for peak velocity, and improves starts/turns/underwaters.

PSYCHOLOGICAL

Goal Setting

Swimmers will set clear realistic goals with measurable objectives to give the swimmers a sense of purpose and motivation.

Positive Self-Talk

The words swimmers say to themselves can influence their confidence, focus, and performance. Positive self-talk builds resilience and helps replace negative thinking.

Performance & Execution > Time

Focusing on how well they execute their race or practice skills (starts, turns, pacing) is more valuable than obsessing over the final time. Perfect execution leads to faster times naturally.

Presence

Being mentally engaged in the present moment instead of worrying about past/future swims. Having your mind in the present allows you to focus on technique, effort, and execution.

Control

Swimmers can’t control everything (competitors, pool temperature, or facilitating), but they can control their effort, attitude, and preparation. Focusing only on the controllable's reduces stress and distraction.

Visualizing

Mentally rehearsing races, techniques, or successful outcomes trains the brain to perform with confidence and precision.

Doubt Replacement

Replacing self-doubt with confident and constructive thoughts. This skill teaches swimmers how to respond to negative inner voices.

Enjoyment

Finding the joy in the process – not just in winning or achieving best times – this helps keep the swimmers motivated and reduces burnout