August start of season
Week1
Competition week
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 5k 5k rp+10%
Thursday Pool
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 5k 5k rp+10%
Thursday Pool
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Tuesday General fitness Polymetrics
Wednesday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
September
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23150 80% 100m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 23505120 80% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24*200 80% of 200 pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 25200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 25200 80% 400m pb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23250 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 24200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 23405150 80% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23*250 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Technique & Speed 820 Drive540 Drive2120 100% of 100 90% of 100 m tpb 5 min 10 min
Sunday General fitness Circuit training
Monday Endurance General 2 * 3 * 400 80% of 400m pb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24*150 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
October
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * 200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 3 * 6 * 40 80% of 100m 2 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 400 80% of 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * 250 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 2 * 3 * 50 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 400 80% of 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance general 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 2 * 3 * 60 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 120 95% to 100% of 100m tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 3 * 3 * 40 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 3 * 6 * 90 80% of 200m tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest