(15 Weeks) GTC Swim Program Program meets Monday & Thursdays
Week Date Session Notes
1 11/30 meet team, coaches, organized "open swim" to determine athletes ability. Distances tested to set benchmark for athlete's prgression: 100m, 500m, and 1000m. Triathletes will be timed on set distances to set benchmark points for furture evaluation. Beginners will be tested on 100m an 500m, while more advanced swimmers will be tested on 100m, 500m, & 1000m. Also recorded will be swimmers stroke count.
12/3 Endurance Night; Workout will emphasize long continous sets. Tonights swim will provide the triathlete's body a chance to get acclimated to swimming for distance.
2 12/7 drills/form-"Thumb to Thigh" Emphasis on your freestyle stoke with specific drills to work on for your hand and arm positioning during your stroke.
12/10 "Ladders" Workout will begin with shorter sets and continue on to longer sets then work back down to shorter sets. Goal of workout; Enhance both the athlete's endurance and speed.
3 12/14 Individual Timed efforts, drills, & form 2 weeks in-already looking for improvement! members will be timed on 100, 500, & 1000 to set for evaluation.
12/17 "Closed Fist"-emphasis shoulder, arm, and upper back for stronger strokes
4 12/21 "Race Start" Group Swim Practice mass starts, buoy turns, etc Triathletes will be broken into two groups with all abiliites in each group. We will be taking away the lane dividers and working on mass starts and buoy turns.
12/24 ***no swim, Christmas Eve
1/28-1/31 ***no swim week of Christmas-New Years***
5 1/4 Catch Up Stroke. Using kickboards this workout will focus on stretching your stroke to its true potential. Emphasis on long efficient strokes.
1/7 Continuation of 1/4-Set goal for workout on 3/11 Everyone has an aspect of the swim that can be improved upon. Be it swim continous for 100 yards or swim a 100m sprint in under 60 seconds. Today you set a goal and in 2 months you will reach that goal.
6 1/11 Club race; members divided into teams-compete as teams against one another. Races will be designed in relay format and will cover multiple distances and strokes. 2 lanes will be reserved for members who prefer to swim a formatted workout. teams will be designed to have members of different abilities to ensure fairness and equal competition
1/14 drills/form
7 1/18 Wetsuit Day-open swim (there will be structured workouts). A few lanes will be deciated for members looking to swim with their wetsuits January is a great time to buy discounted gear. This workout will give members an option to stretch out their existing suits or work in a new one.
1/21 drills/form
***from this point on workouts will continue to focus on set of core drills as well as progressively become more challenging in
length and intensity
8 1/25 drills/form
1/28 drills/form
9 2/1 Individual Timed efforts Individual 100, 500, and 1000 times will be compared to 12/14
2/4 drills/form
10 2/8 drills/form
2/11 drills/form
11 2/15 drills/form
2/18 drills/form
12 2/22 "Race Start" Group Swim Practice mass starts, buoy turns, etc Triathletes will be broken into two groups with all abiliites in each group. We will be taking away the lane dividers and working on Mass starts and buoy turns.
2/25 drills/form
13 3/1 Wetsuit Day Members can prcatice with their wetsuits
3/4 drills/form
14 3/8 drills/form
3/11 Goal Acheivement day!
15 3/15 Club race; members divided into teams-compete as teams against one another teams will be designed to have members of different abilities to ensure fairness and equal competition
3/18 Individual Timed efforts Final timed efforts for members to see improvement
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