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Swimming

Sample Blank Template

Period II, Week #3 is your longest week and has 100% of your workout time. Base all other workouts on that week's workouts = 100%.

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%
Skill Refresher 20%
Main Set 50%
Cool-down 10%
TOTAL MINUTES 75%
2 Warm-up 20%
Skill Refresher 15%
Main Set 55%
Cool-down 10%
TOTAL MINUTES 80%
3 Warm-up 20%
Skill Refresher 10%
Main Set 60%
Cool-down 10%
TOTAL MINUTES 85%
4 Warm-up 20%
Skill Refresher 30%
Main Set 40%
Cool-down 10%
TOTAL MINUTES 70%
II 1 Warm-up 20%
Skill Refresher 20%
Main Set 50%
Cool-down 10%
TOTAL MINUTES 80%
2 Warm-up 20%
Skill Refresher 15%
Main Set 55%
Cool-down 10%
TOTAL MINUTES 90%
3 Warm-up 20%
Skill Refresher 10%
Main Set 60%
Cool-down 10%
TOTAL MINUTES 100%
4 Warm-up 20%
Skill Refresher 30%
Main Set 40%
Cool-down 10%
TOTAL MINUTES 80%

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