SWIMMING

• General Adaptation
• Strength (SAMPLE)
• Power
• Power Endurance
• Transition
  

• General Adaptation
• Strength
• Strength Endurance
• Power Endurance
• Transition
  

Competitive swimming has two distinct categories; sprinters and distance swimmers. 

Sprinters generally swim events of 100 meters/yards and less.  However, many swim 200 meter/yard events.  Sprinters use both their alactic and anaerobic energy systems during a race.  Strength and power gains enable sprinters to generate quick, powerful strokes to move efficiently through the water. 

Distance swimmers are those that swim 200 meters/yards and above.  Distance swimmers must train for muscle endurance.  Muscle endurance and power endurance enable distance swimmers to maintain swimming technique during a long race that taxes the aerobic energy system.  Proper strength training will give the distance swimmer an endurance edge. .

General Adaptation (GA) - The goal of the GA phase is to progressively adapt the muscles, and especially muscle attachments to the bone, to cope more easily with heavier loads during subsequent training phases.

Strength (S) - The goal of this phase is to develop maximum strength.  Strong muscles can handle greater tension created by powerful movement.

Strength-Endurance (SE) -  The goal of this phase is to transition max strength to strength that can be sustained over a long period of time.  The load used in strength endurance training should closely match the resistance that must be overcome while competing, relatively low muscle tension, and high number of repetitions that approach the duration of the event.  This type of training prepares the body to cope with the fatigue specific to the event.

Power (P) - is the ability of the neuromuscular system to produce the greatest possible force in the shortest amount of time.  Power training trains the nervous system.  The goal of the power phase is to enable strong muscles to contract in a very short period of time.  Therefore the exercises in the power phase are explosive to encourage nervous system adaptation.

Power Endurance (PE) - This phase solidifies the athletes ability to generate a high degree of power several times.  Athletes with a high level of power endurance will have the capacity to avoid a decrease in stroke frequency and velocity at the end of a long race.

Transition (T) -  The major objective of this phase is psychological rest, relaxation, and biological regeneration and maintenance of an acceptable level of general physical preparation.

YEARLY PLANNER FOR COLLEGIATE SWIMMERS

MONTH	PERIOD	PHASE SPRINTERS/ DISTANCE		WEEKLY LOADING PATTERN
JAN	Competition	S	SE	Low - 60%
		P	SE	Medium - 50%
		P	SE	High - 60%
		P	SE	Low - 40%
FEB		PE	PE	Medium - 50%
		PE	PE	High - 60%
		PE	PE	Medium - 50%
		PE	PE	Medium - 50%
MAR		PE	PE	Medium - 50%
	Transition	OFF	OFF	No Lifting
		OFF	OFF	No Lifting
		T	T	Low intensity activity of choice
APR		T	T	Low intensity activity of choice
	Preparation	GA	GA	Low - 60%
		GA	GA	Low - 60%
		GA	GA	Medium - 70%
MAY		GA	GA	Medium - 70%
		GA	GA	Medium High - 80%
		GA	GA	Medium High - 80%
		GA	GA	Medium - 70%
JUN		S	S	Low - 65%
		S	S	Medium - 75%
		S	S	Medium - 75%
		S	S	Medium - 75%
JUL		S	SE	Medium High - 85%
		S	SE	Medium High - 85%
		P	SE	Low - 40%
		P	SE	Low - 40%
AUG		P	S	Medium - 50%
		P	S	Medium - 50%
		S	S	Low - 65%
		S	S	Medium - 75%
SEP		S	S	Medium High - 85%
		S	S	High - 90%
	Competition	P	SE	Low - 40%
		P	SE	Medium - 50%
OCT		P	SE	High - 60%
		P	SE	Low - 40%
		PE	PE	Low - 40%
		PE	PE	Medium - 50%
NOV		PE	PE	High - 60%
		PE	PE	Low - 40%
		PE	PE	Medium - 50%
		PE	PE	High - 60%
DEC		PE	PE	Low - 40%
		PE	PE	Medium - 50%
		S	SE	High - 80%
		S	SE	High - 80%