1. Sports
Here's a sample template, all you have to do is fill in the minutes:
P
E
R
I
I
O
D
W
E
E
K
Key

S = Swim or Pull
K =Kick
D = Drill

E = Easy
M = Moderate
F = Fast

Required Required Optional Optional

Emphasis:

Fitness Technique Fitness Technique

Piece

Minutes WORKOUT
1
WORKOUT
2
WORKOUT
3
WORKOUT
4
I 1 Warm-up 20% [50 EK, 50 MS]
@ (:20 rest
100 MS
@ (:30 rest
[50 MK, 100 MS]
@ (:20 rest
2:30 ES
@ (:30 rest
Skill Refresher 20% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 50% [25 FS, 25 ES, 25 FS]
@ (:30 rest
[25 ED, 25 MS, 25 ED]
@ (:30 rest
[50 MS, 50 FS]
@ (:30 rest
[100 MS, 50 ED, 50 MS]
@ (:30 rest
Cool-down 10% 25 ES
@ (:10 rest
50 ES
@ (:10 rest
75 ES
@ (:10 rest
25 ED
@ (:10 rest
TOTAL MINUTES 75%
2 Warm-up 20% 75 MS
@ (:20 rest
[100 MS, 50 FK ]
@ (:30 rest
[100 MK, 100 MS]
@ (:20 rest
1:30 MS
@ (:30 rest
Skill Refresher 15% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 55% [50 FS, 50 ES, 50 FS]
@ (:30 rest
[25 ED, 50 MS, 25 ED]
@ (:30 rest
[75 MS, 25 FS, 100 MS]
@ (:30 rest
[25 MS, 25 ED, 50 MS, 50 ED]
@ (:30 rest
Cool-down 10% 25 ES
@ (:10 rest
100 ES
@ (:10 rest
75 ES
@ (:10 rest
25 ED
@ (:10 rest
TOTAL MINUTES 80%
3 Warm-up 20% [100 MK, 100 MS]
@ (:20 rest
100 MS
@ (:20
4:30 MS
@ (:30 rest
[50 EK, 50 MS]
@ (:20 rest
Skill Refresher 10% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 60% 9:00 MS
@ (1:00 rest
[25 ED, 25 MS, 25 ED, 50 FS]
@ (:30
[200 MS]
[100 FS]
[50 ES]
[25 FS]
@ (:45 rest
[50 ED, 100 MS]
[50 ED, 50 MS]
[50 ED, 25 FS]
@ (:30 rest
Cool-down 10% 25 ES
@ (:10 rest
100 ES
@ (:10 rest
75 ES
@ (:10 rest
25 ED
@ (:10 rest
TOTAL MINUTES 85%
4 Warm-up 20% CONTINUOUS MS 100 MS, 50 FK
@ (:30 rest
CONTINUOUS MS 2:00 MS
@ (:30 rest
Skill Refresher 30% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 40% [175 MS, 25 FS]
@ (:30 rest
[50 ED, 200 MS, 50 ED]
@ (:30 rest
[25 ES]
[50 FS]
[50 ES]
[100 FS]
@ (:30 rest
[50 MS, 50 ED, 100 MS, 50 ED]
@ (:30 rest
Cool-down 10% CONTINUOUS ES 150 ES
@ (:10 rest
CONTINUOUS ES 25 ED, 25 ES
@ (:10 rest
TOTAL MINUTES 70%
II 1 Warm-up 20% [50 EK, 50 MS]
@ (:20 rest
100 MS
@ (:30 rest
[50 MK, 100 MS]
@ (:20 rest
2:30 ES
@ (:30 rest
Skill Refresher 20% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 50% [25 FS, 25 ES, 50 FS]
@ (:30 rest
[25 ED, 50 MS, 25 ED]
@ (:30 rest
[75 MS, 75 FS]
@ (:30 rest
[125 MS, 25 ED, 50 MS]
@ (:30 rest
Cool-down 10% 25 ES
@ (:10 rest
50 ES
@ (:10 rest
75 ES
@ (:10 rest
25 ED, 25 ES
@ (:10 rest
TOTAL MINUTES 80%
2 Warm-up 20% 75 MS
@ (:20 rest
100 MS, 50 FK, 50 FS
@ (:30 rest
CONTINUOUS MS 2:00 MS
@ (:30 rest
Skill Refresher 15% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 55% [50 FS, 100 ES, 50 FS]
@ (:30 rest
[50 ED, 50 MS, 50 ED]
@ (:30 rest
[25 ES]
[50 FS]
[75 MS]
[100 FS]
@ (:30 rest
[50 MS, 50 ED, 50 MS, 50 ED]
@ (:30 rest
Cool-down 10% CONTINUOUS ES 150 ES
@ (:10 rest
50 ES
@ (:10 rest
25 ED, 25 ES
@ (:10 rest
TOTAL MINUTES 90%
3 Warm-up 20% [100 MK, 100 MS]
@ (:20 rest
100 MS
@ (:20
3:30 MS
@ (:30 rest
[75 EK, 75 MS]
@ (:20 rest
Skill Refresher 10% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 60% 11:00 MS
@ (1:00 rest
[25 ED, 25 MS, 25 ED, 50 FS]
@ (:30
[25 MS]
[50 MS]
[100 MS]
[200 MS]
@ (:45 rest
[50 ED, 50 MS]
[50 ED, 75 MS]
[50 ED, 100 MS]
@ (:30 rest
Cool-down 10% 25 ES
@ (:10 rest
100 ES
@ (:10 rest
75 ES
@ (:10 rest
25 ED
@ (:10 rest
TOTAL MINUTES 100%
4 Warm-up 20% CONTINUOUS MS 100 MS, 50 FK
@ (:30 rest
CONTINUOUS MS 2:00 MS
@ (:30 rest
Skill Refresher 30% 25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
25 ED
@ (:15 rest
Main Set 40% [175 MS, 25 FS]
@ (:30 rest
[50 ED, 200 MS, 50 ED]
@ (:30 rest
[25 ES]
[50 FS]
[50 ES]
[100 FS]
@ (:30 rest
[50 MS, 50 ED, 100 MS, 50 ED]
@ (:30 rest
Cool-down 10% CONTINUOUS ES 150 ES
@ (:10 rest
CONTINUOUS ES 25 ED, 25 ES
@ (:10 rest
TOTAL MINUTES 80%

Remember - this is a very basic plan. It will improve your level of fitness, but you may be ready for more. If you think you are, take a look at the related resources listed above on workouts and planning. Good luck with your workouts.

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