Hi all will overtime post monthly exerts from Cathy Freeemans build and prep for sydney 2000.
will start with October 1999
Tues 5th
steady run 30 mins
wed
am 30 min run
pm weights / Pool Session
this day was repeated every wednesday for the month.
thurs
am circuit
pm 6 x 200 [3 min reco] rest 8min 4 x 200m [1]
fri
am hills
pm weights / circuit
repeated all month
sat 6 x 300m [5]
sunday hills
repeated all month
mon 11
pm weights
tue
am circuit
pm 2 x 4x 150m [3-7]
wed
standard wed session
thur
am circuit
pm 2 x 4 x 300 [100 walk reco]
fri
standard fri session
sat
500m[3] 2 x 300m[100walk-3] 4 x 200m [1]
sun
standard sunday
monday 18th
am easy run 20 mins
pm weights
tues
am circuit
pm 8 x 200m [2]
wed
standard session
thur
am circuit
pm 3 x 2 x 300m [100w - 7]
fri
standard session
sat
4 x 500m [7] after last rep rest 2min then 200m
sun
standard session
mon 25
am easy run 20 min
pm weights
tue
am circuit
pm 6 x 150 [3-6] 6 x 120 at VP [3]
wed
standard session
thur
am circuit
pm 5 x 3 x 200 [30 secs - 5]
fri
standard session
sat
6 x 400m [6]
coming soon will be
January 2000
February 2000
April 2000
july 2000
Aug 2000
and a detailed review of season race results leading into the games.
Can you also post an overview of the season (when the major compeitions are, what the weather is like) because us europeans get confused as to what is possible in Oz as the weather is very different to over here.
summer months here coming into Aus domestic season.
training weeks commence on sunday.
Sunday January 2nd
400 [8] 300 [6] 200 [4] 300 [6] 400
mon
am swiss ball pool running
pm weights
tue
am 3 x 3 x 120m VP [3-6]
pm swill ball & circuit
wed
am resisited starts / overspeed
pm weights
thur
am 3 x 120 [3-6] 3 x 150 [4-6] 3 x 200 [5]
pm pool running
fri am hills x 6 (distance not known)
pm weights
sat
3 x 120 on bend from blocks 4 x 150m [4]
sund 9th
500 [2] 120 [10] 400 [2] 120 [8] 300 [2] 120 [6] 200 [2] 200
mon
am pool runs & swiss ball
pm weights
tues
am 150 [50walk] 120 [50w] 150 [10] x 3 sets
pm swiss ball / circuits
wed
same as previous wednesday session
thur
Melbourne interclub race
fri
am warm up 6 x 100m run throughs - sub max
sat Canberra GP
200m 22.76 +1.5 3rd 400m 50.91 1st
sun 16
rest day
mon
am pool runs & swiss ball
pm weights
tue
150 / 150 / 100 / 150 x 2 sets [50 w - 10] rest
pm swiss ball
wed
standrad wednesday
thur
am swiss ball & circuit
pm Melbourne interclub comp
fri
am hills x 6
pm weights
sat
2 x 150m blocks 6 x 120m VP each 20m segment
sun 23
500 [8] 400 [6] 300 [4] 200
mon
am rest
pm weights
tue
am 4 sets of 200m [1] 120 [8]
pm swiss ball
wed
standrad wednesday
thur
am swiss ball
pm Melbourne interclub
fri
am rest
pm weights
sat
rest day
Sun 30th
same session as on the 9th Jan
mon
am rest
pm weights
will follow with Feb in my next post and will list all races in every months plan and then at the end will post season overview and race progression.
Tues Feb 1st
am 6 x 100 VP 2 x 150
pm swiss ball
wed
rest day
thur
rest day
fri
am 4 x 100m VP
sat
Victorian State Titles 200m
sun
Vic Titles 100m
mon
am hills
pm weights
tue
am 4 x 60m stand start 5 x 100m VP [10] 300m
pm pool running / swiss ball
wed
am 4 x 40m blocks 5 x 150m VP
pm circuit
thur
am practise warm up
fri Brisbane GP 200m 22.78 (0.0) 3rd
sat
jog and travel to sydney
sun Sydney GP 200m 22.94 -3.8 2nd
mon 14th
rest day
tue
am 6 x 200m diminished reco [5-4-3-2-1 min]
pm pool session
wed
am 3 x fly 30m 5 x 300m [4]
pm weights
thur
am 3 x fly 40m 4 x 100m VP 2 x 150
pm pool running / swiss ball
fri
am hills
sat
hills 4 x long 4 x short
sun
2 sets of 150 [50w] 150 [2] 120 [70w] 120 [70w] 120 [15]
mon 21st
am 300 [1] 150 [10] 200 [1] 120 [8] 200 [1] 120
pm weights
tue
rest day
wed
Race model work
thur
Aust Titles 400m heat
fri
200m heat 400m semi sat 26
400m final 50.00 1st sun
2pm 200m semi, 4pm 200m final 22.78 -2.3 1st
mon 28
rest day
tue
am 300m [10] 2 x 150 [4-8] 2 x 120 [4]
pm swiss ball
Sunday 2nd
500 [8] 400 [6] 300 [4] 200 [1] 200
Mon
am plyo’s
pm weights
tue
am 3 x 3 x 120 VP [3-6]
pm swiss ball
wed
am hills 3 rep walk back reco [10] 4 reps jog back reco
pm weights
thur
am 4 x 60m accel / 4 x 100m VP / 2 x 150m full reco
pm circuit
fri
pool session
sat
500 [2] 150 [8] 400 [2] 120 [6] 300 [1] 120 [4] 200 [1] 200
Sun 9th
hills 4 long / 4 short
mon
am plyo’s
pm weights
tue
am 3 sets of 150 [50w] 150 [50w] 120 [10]
pm swiss ball
wed
am hills x 6
pm weights
thur
am 4 x 30m accel / 2 x fly 30m / 6 x 120 VP full reco
pm circuit
fri
pool session
sat
3 sets of 300 [1] 150 [10]
Sun 16
hills 4 short / 4 long
mon
am plyo’s
pm weights
tue
am 6 x 150m (17.2 pace) [4-8] 1 x 300 (39.19sec)
pm swiss ball
wed
am hills 3 walk back / 4 jog back reco
pm weights
thur
am 4 x 60m Ins/Outs 3 x 100 fast 2 x 150 fast full reco
pm circuit
fri
pool session
sat
500 [8] 400 [6] 300 [4] 200
sun 23
hills 3 short 5 long
mon
am plyo’s
pm weights
tue
4 sets of 200 [1] 120 [8]
wed
am hills x 6
pm weights
thur
am 4 x 30m 6 x 120 VP
pm circuit
fri
pool session
sat
6 x 200 [5,4,3,2,1] diminished reco
next installment will be the training leading into the games from July until the end of August.
Races between April and July are below.
May 13 Modesto 100m 11.36 +0.7 5th place
" " 200m 22.82 NWI 1st place
June 10 Turin 400m 51.20 1st place
June 17 Lille 200m 22.90 2nd place
June 23 Paris 200m 22.62 1st place
June 28 Athens 400m 50.04 1st place
July 5 Lausanne 400m 49.56 1st place WL time
