6 Months Training Program(AQUATICS)

Alexander D. AcayenBSE PE A32 PM

Prof. Gilbert T. Cheng

March 30, 2016

Month of January

1st week M, W, F Warm UpStretching Exercise 20 mins

600 m SC

Main Set10 x 90 Freestyle YS in 5 mins Rest Interval in 2 mins.

600 m body position600 m Kick on the wall

800 m Kick without a Board800 m Blowing bubbles/side breathing

900 m Side kick with Breathing

Sprint6 x 50 freestyle YS Rest Interval in 5 mins

Cool Down5x Sittiing Dive

Sat and Sun Cycling: 60 min w/ 10x(2 min max effort, 1 min spin)Run: 40 min aerobic

2nd M, W, F Warm UpStretching exercise800 m Freestyle YS

Main Set10 x 200 freestyle YS in 40 sec. Rest Interval in 1 min.

900 m Breathe arm with a board900 m Breathe arm/bubble arm with assistance 1000 m No breathing (preventing cross over)

500 m Underwater Arm pull1200 m Side to side w/ 5-10 bubbles in every laps

Sprint4x50 Hesitation Freestyle YS w/ 2-3 kicks per arm stroke

5 mins rest interval

Cool Down300 m Freestyle YS

Breathe every 3rd on lap one , 4th on lap two

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

3rd M, W, F Warm UpStretching exercise

Jog800 m Freestyle YS balanced swim/kick

Freestyle YS flutter wall kick

Main Set10 x 200 freestyle YS in 40 sec. Rest Interval 15 mins

900 m underwater free

900 m w/ faddle grab1000 m simple catch up1200 m catch-up timing

Sprint10x100 Freestyle YS Rest Interval 5 mins

4x50 m moderate freestyle6x50 m Free build the tempo

6x50 m Free, sprint

Cool DownSitting dive

Sat and Sun Cycling: 2 hours with 3x20 min at threshold; 10 min rest interval.

Run of the bike: 15 min

Month Of February

1st week M, W, F Warm UpJumping Jacks

Slow and Fast Jogging1200 m freestyle YS streamline position

1200 m freestyle YS synchro swim1600 m head up swimming

Main Set10 x 100 Backstroke SBS 20 mins. 5 mins rest interval

900 m Supine Position900 m one arm drill

900 m Alternating drill1000 m sculling

Sprint

Cool Down100 m Breastroke BS

(swim slowly and relax)

Sat and Sun Cycling: 60 min on rolling hills, stand on all inclinesRun: 5x1.5k at 10k pace, 3 min jog recovery

2nd M, W, F Warm UpStretching exercise1600 m freestyle YS

900 m ( alternating 25 m Breastroke BS /25 m freestyle YS)900 m ( alternating 25 m freestyle kick/25 m freestyle swim)

Main Set10 x 100 Backstroke SBS in 20 secs. Rest Interval in 5 mins

900 m Backstroke and Freestyle between each 50(swim the first 25 backstroke and second 25 Freestyle)

1000 m Freestyle, alternating length of sprinting and easy swimming 15 between(on each 50 sprint the first 25 yrd then swim slowy on the second)

Sprint10 x 100 m freestyle YS Rest Interval in 5 mins

10 x 100 Backstroke SBS Rest Interval in 5 mins

Cool Down400 m freestyle YS

(swim slowly and relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

3rd M, W, F Warm up1600 m freestyle YS(no rest during swim)

1200 m Side to side w/ 5-10 bubbles in every laps

Main Set10 x 100 Backstroke SBS 20 secs. 5 mins rest interval

1000 m Head Lead Balance with ¼ arm lifts900 m Six kicks per side

900 m Double arm900 m One arm

Sprint8x25 m Backstroke SBS sprints resting :30 between lenghts

(efforts should be at 60-70% of fatest swim)6x50 m counting strokes per length

(try to use less stroke on each sussequent length)4x25 m windsprints resting :30 between lenghts

(swim each length without taking a breathe)

Cool Down150 freesyle YS

(swim slowly and relax)

Sat and Sun Cycling: 60 min with 10x(2 min max effort, 1 min spin)Run: 40 min aerobic

Month of March

1st week M, W, F Warm UpStretching exercise

10 sets 20 rep. Freestyle YS flutter wall kick1,800 m head-up swimming freestyle YS

Main Set10 x 100 Breastroke BS in 20 secs. Rest Interval in 5 mins

1200 m Seahorse drill900 m Straight Elbow-Wrist Only

900 m Half Stroke Drill1200 m Heads Up Stroking with pull Buoy

900 m Life-saving buoy drill

Sprint6x50 m freestyle YS Rest Interval in 5 mins

8x25 Backstroke SBS10x50 m Breastroke BS

Cool Down300 m SC

(swim slowly and relax)

Sat and Sun Cycling: 2 hrs with 3x20 min at threshold; 10 min rest interval .Run off the bike: 15 min

2nd week M, W, F Warm upStretching exercise Head to toe

10 sets 12 reps. Supine flutter kick on wall5 sets 20 reps. Prone flutter kick on wall

10 sets 20 reps. Rhythmic breathing on wall

Main Set10 x 800 freestyle YS in 20 mins. Rest Interval in 1 min.

1,800 m Board KicksWall Kicks

1,800 m Kick on BackAnkle touches

900 m 2 kicks down/ 1 stroke up1200 m Kick only no boards

Sprint10x50 m freestyle YS Rest Interval in 5 mins

10x50 backstroke SBS 10x50 m Breastroke BS

Cool Down400 m Breastroke

(Swim slowy and relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 16k as 2x3.5k at best average pace; 1.5k rest interval

3rd week M, W, F Warm UpStretching exercise

Jog1800 m Freestyle YS balanced swim/kick

5 sets 20 reps. flutter wall kick1200 m Supine Position

Main Set10x200 Breastroke BS in 20 mins rest interval in 3 mins

1200 m Rope drill1200 m Seven stroke drill

900 m 2-1 Dolphin kick action 900 m Heads Up-Flutter Kick with fins

900 m Flipper Dolphin kick800 m Two Pulls Out

Sprint4x100 Breastroke BS Rest Interval in 5 mins

4x100 Freestyle YS4x100 Backstroke SBS

Cool Down400 m SC

(swim slowly and relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

Month of April

1st weekM, W, F Warm UpStretching exercise Head to Toe

1800 m Freestyle YS breathing to both side1200 m Breastroke BS w/ dolphin kick

1200 m Backstoke SBS w/ reach pull extension

Main Set10 x90 Butterfly WS in 20 sec. Rest interval in 1 min.

900 m Piano drill900 m single arm combos-right/left; 3 right/3 left;

900 m 3 right/stream line kicks/3 left800 m Fly arms/free kick

600 m Swim with snorket, face in600 m Fly releases

Sprint10x100 m Backstroke SBS w/ arm pull Rest Interval in 5 mins

10x100 m freestyle YS10x100 Breastroke BS

Cool Down100 m Easy swim SC

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 30 min w/ 8x100m as odd=stride, even=skipping

2nd week M, W, F Warm upStretching Exercise Head to Toe1,800 freestyle YS easy swim

1200 m backstroke SBS easy swim1200 m breastroke BS easy swim

Main set1 x 500 Freestyle YS in 40 sec. Rest Interval in 2 mins.

swim/pull 2 rep. moderate and fast 50 secs.Streamline kick on all sides-front; back; right and left sides

Hands down kicking on back top focus on fast feet

Kick with face in using board; breathe every 3-4 kicksAll kicking can be done with or without fins

Sprint2 x 250 freestyle YS swim/pull Rest Interval in 5 mins.

1 x 300 breastroke BS swim/pull1 x 400 Backstroke SBS /pull

Cool Down100 m freestyle YS easy swim

Sat and Sun Cycling: 60 min easy recovery.Run: 2x3k at 10k pace; 6 min easy between reps.

3rd Week M, W, F Warm upStreching Exercise Head to Toe

1,800 m freestyle YS

Main Set4x100 m freestyle YS in 40 sec. Rest Interval in 30 sec.

6x50 m Flutter kick arounds w/ kick board(one length each of kicking on stomach, left and right side and back )

2x100 m IM kick only w/out kick board

Sprint10x100 m Freestyle YS w/ arm pull Rest Interval in 5 mins

10x100 m Backstroke SBS10x100 Breastroke BS

Cool Down400 m freestyle YS

(swim slowly and relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

Month of May

1st week M, W, F Warm UpStretching Head to Toe

1200 m SC

Main Set8x100 m Freestyle YS resting :15 between

(on each 100 sprint on the first 50 m and swim easily on the second 50 m)1200 m w/ bilateral breathing

(Choice of breathing interval, every 3rd stroke 0r 5th stroke)8x100 m IM sprinting 2 of the 4 strokes, resting: 30 between

(mix up the 2 strokes you sprint on each 100)

Sprint8x25 m Freestyle YS windsprints, rest interval in 15 sec.

8x50 Backstroke SBS

10x50 Breastroke BS(do not breathe entire length)

Cool Down300 m SC

(Swim Slowly and Relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

2nd week M, W, F Warm Up1600 m mixed strokes

(alternating Freestyle, backstroke and butterfly)

Main Set8x50 m Backstroke SBS in 40 sec. Rest Interval in 1 min.

alternating lengths of kicking and pulling(alternate 25 m kicking with hands stretched above your head with 25 yrds

Pulling with ankles crossed)120o m count 3 kicks per arm stroke

8x50 m butterfly WS alternating lenghts of kicking and pulling(alternate 25 m kicking with hands stretched above your head with 25 m

pulling with ankles crossed)

Sprint3x100 m IM sprinting butterfly and breastroke, Rest Interval in 30 secs.

(swim easy on backstroke and freestyle)3x100 m IM sprinting backstroke and freestyle

(swim easy on butterfly and breastroke)

Cool Down400 m SC

(Swim Slowly and Relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

3rd week M, W, F Warm Up Stretching Exercise Head to Toe

1,800 SC

Main Set4x100 m breastroke BS in 30 secs. Rest Interval in 2 mins.

alternating lenghts of kicking and pulling(alternate 25 yrds kicking with hands streched above your head with 25 yrds

Pulling with ankles crossed)1600 m alternating lenghts of breastroke and crawl

4x100 m IM, resting : 15 between 1800 m breastroke

(focus on pull, kick and glide and timing)

Sprint8x50 m Freestyle YS, rest interval 10 secs.

8x50 m Backstroke SBS, rest interval 10 secs.

8x50 m Breastroke BS sprints, rest interval 10 secs.

Cool Down200 m mixed strokes

(mixing crawl and breastroke)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

Month of June

1st week M, W, F Warm UpStretching Exercise Head to Toe

1, 800 m Breastroke BS

Main Set10x60 m Freestyle YS in 30 secs. rest interval in 15 sec.

w/ bilateral breathing(choice of breathing interval, every 3rd stroke or 5th stroke)

Sprint8x100 m Freestyle YS sprinting on 1st 50, rest interval in 15 secs.

(on each 100 sprint on the first 50 yrds and swim easily on the second 50 yrds)4x100 m IM sprinting backstroke and freestyle, rest :30

(swim easy on backstroke and freestyle)4x100 m IM Sprinting butterfly and breastroke, rest :30 between

(swim easy on butterflly and breastroke)8x25 m Freestyle windsprint resting :15 between

(do not breathe entire length)

Cool Down200 m SC

(Swim slowly and relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 30 min w/ 8x100m as odd=stride, even=skipping

2nd week M, W, F Warm UpStretching Exercise Head to Toe

1800 m swim all strokes

Main Set4 x 100 mix strokes in 30 secs. rest interval in 1 min.

flip turns w/ breathe2 x 200 m Freestyle YS fast swim4 x 100 turn for each turn rest : 15

1200 m butterfly WS1200m backstroke SBS1600 m breastroke BS4 x 100 m freestyle YS

Sprint4x100 m IM alternating sprints rest interval in 30 sec

2x100 butterfly

2x100 backstroke (make 2nd 100 faster than the first)2x100 breastroke2x100 Freestyle

Cool Down400 m SC

Swim slowly and relax

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 30 min w/ 8x100m as odd=stride, even=skipping

3rd week M, W, F Warm Up1800 m Mix of stroke

(use all 4 stroke)

Main Set2x200 IM kick only Rest :30 sec

2x200 IM pull only1200 m IM

Sprint

2x100 m butterfly, rest :30 sec. (sprint each 50 at the same pace)

2x100 m backstroke SBS2x100 m breastroke BS4x100 m butterfly WS

4x100 m backstroke SBS4x100 m Breastroke BS

Cool Down400 m Freestyle YS

(swim slowly and relax)

Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)Run: 2x3k at 10k pace; 6 min easy between reps

Legendary:

YS – Your StrokeBS – Best StrokeSBS – Second Best StrokeWS – Weak Stroke

SC – Swimmers Choice