TEAM IA - Short Course Season Training Plan

TEAM IA 2022-23 SHORT COURSE Season Plan

Island Aquatics training for Year -Roung competitive swim groups is done in 3 cycles each season. These 3 cycles are divided up among the season to provide for optimal performances and training throughout the season.

CYCLE 1

September 7 – October 29                                                                                                   This cycle focuses on the re-introduction of muscle formation with stroke technique. This is our main cycle to introduce and refine stroke technique. It is balanced with conditioning in the water and land. Dryland is very important during the early season to build strength along with large amounts of kicking. This cycle also focuses on team bonding and meet preparation. Focus Meet for Age Group is Oct. 22nd

CYCLE 2

October 30-January 3                                                                                                                    

Cycle 2 focus is on threshold swimming and introduction of speed work. Cycle 2 will also focus on pace work for longer events and understanding how to strategically swim those events. More stroke specified sets and IM training is also in this cycle. Focus meet for advanced swimmers is the December 3/4 invitational on Oahu.  

CYCLE 3

January 4-February 28

Tactical swimming. Large amounts of Sprint, Block and Speed work. Dryland focus changes from strength work to stretching and flexibility work. Focus is on Championship swimming and Championship attitudes and efforts. Focus Meet for this cycle are the Last Chance Meet and the Hawaii State championship Meets

#ALL Saturday practices should be attending by Silver and Gold Swimmers!