Utilitaires

Outils Astuces

The Sprint Triathlon plan | Week 11 |

Week > 11 Monday Complete recovery day Tuesday Bike : - 1:00 15:00 Warm up spin - 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear 6 x 15 sec build to a sprint (110-120 rpm) w/45 sec easy spin after each .... spin easy a couple minutes ......

The Sprint Triathlon plan | Week 12 |

Week > 12 The total training time cracks the 10-hour mark. Listen to your body, though. If you feel you need an extra days rest, take it. Monday Complete recovery day Tuesday Bike : - 1:10 The Main set focuses on developing a sense of pace for the shorter, harder...

The Sprint Triathlon plan | Week 13 |

Week > 13 Monday Tuesday Bike : - 1:00 15:00 Warm up - 2:00 |-§-| very easy gear, then - 3:00 slightly harder (HR up to 60%), - 5:00 w/HR at 65%, - 5:00 w/ HR |-§-| 70% 2 x 9:00 |-§-| 85% w/8:00 recovery |-§-| 60% after each (keep recovery above 60%) - each one is...

The Sprint Triathlon plan | Week 14 |

Week > 14 Monday Day off  relax Tuesday Swimming 0:45 Warm up Do the following twice through, continuous 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest Main set 12 x 100 on 2:00  perform as 4 sets of 3 repeats: #1 easy |-§-| 70% #2 moderate...

The Sprint Triathlon plan | Week 15 |

Week > 15 This past weekends workouts should have left you feeling pretty tired. Use Monday to recover, and make sure to stretch. Monday Day off, as usual. Tues Swimming 0:45 Warm up 200 Swim, just getting loose Main set 6 x 250 w/20 sec rest after each - use this...

The Sprint Triathlon plan | Week 16 |

Week > 16 Monday Day off  relax  Tuesday Swimming 0:45 Warm up 400 Swim Main set Take 1:00 rest after the 1000 Swimming and before the 600 Pull. The purpose of this set is to work on stroke technique and getting into a rhythm over the course of a long...

The Sprint Triathlon plan | Week 17 |

Week > 17 Monday Complete day off! Tuesday Swimming 0:45 Warm up 400 Swim, straight into 8 x 50 w/10 sec rest after each ... - the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8 Main set 12 x 100 w/10 sec rest after each - work on even pacing and...

The Sprint Triathlon plan | Week 18 |

Week > 18 Monday Complete day off relax Tuesday Swimming 0:45 Warm up 2 x 200 Free 4 x 100 4 x 100 , all w/10 sec rest after each repeat Main set 800 Swim - 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1 Cool down 300 Swim, concentrate on...

The Sprint Triathlon plan | Week 19 |

Week > 19 Monday Complete recovery day Tuesday Swimming 0:45 Warm up 400 Swim 12 x 75 w/10, each one is (25 / 25 easy/25 fast) Main set 800 "" - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down: 3-3, 2-2, 1-1 - fast laps should be under control |-§-| 85% Cool...

The Sprint Triathlon plan | Week 20 |

Week > 20 Monday Complete day off ... relax  Tuesday Swimming 0:45 Warm up 200 Swim, just getting loose Main set 6 x 250 w/20 sec rest after each - use this to simulate a long open water swim: - find a steady pace, minimize the number of , and hold good form...

The Sprint Triathlon plan | Week 21 |

Week > 21 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 300 Swim 3 x 100 Kick w/15 sec rest, each one progressively faster 2 x 150 Pull w/15 sec rest - #2 should build to 85% Main set 6 x 150 w/30 sec rest after each - try to keep your stroke count even...

The Sprint Triathlon plan | Week 22 |

Week > 22 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 200 Swimming - 200 Kick - 200 Pull 2 sets of (4 x 50 w/10 sec rest) w/1:00 btwn sets - build from slow on #1 to fast on #4 Main set 6 x 150 |-§-| 75% w/15 sec rest ... hold the pace even throughout...

The Sprint Triathlon plan | Week 23 |

Week > 23 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest - descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard) Main set 10 x 150 w/15 sec rest - each 150 should be performed as: 50 |-§-|...

The Sprint Triathlon plan | Week 24 |

Week > 24 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 300 Swim 3 x 100 Kick w/10 sec rest 4 x 50 Choice w/10 Main set 3 x 500 w/30 sec rest after each #1: moderate effort (70% intensity); #2: slightly faster (80%); #3: at race pace (85%) Cool down 200...

The Sprint Triathlon plan | Week 25 |

Week > 25 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 600 Swim Main set 4 x 400 w/30 sec rest after each #1: moderate effort (70% intensity); #2 & 3: slightly faster (80%); #3: at race pace (85%) Cool down 200 easy swim Bike : - 0:55 20:00 warmup...

The Sprint Triathlon plan | Week 26 |

Week > 26 Monday Complete day off.... Tuesday Swimming 0:45 Warm up 400 Swim 6 x 100 w/10 sec between each - odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim - evens: 100 IM (25 fly, 25 back, 25 breast, 25 free) Main set Each pair of two 150's include...

The Sprint Triathlon plan | Week 27 |

Week > 27 Race Week Monday Swimming 0:45 Warm up : 400 Swim 12 x 50 on 1:00 alternate as follows: 25 Kick - 25 Swim; 25 Drill - 25 Swim; 50 Swim Main set : 6 x 50 w/15 sec rest - rotate twice through: 1 easy, 1 moderate, 2 fast but in control 200 easy with perfect...

Microcycle d'entraînement des nageurs 2 – 4 séances 4 semaines

Microcycle d'entraînement natation "standard" : 2 Organisation : 4 Séances hebdomadaires 4 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE 1 Endurance Base Vitesse Seuil fondamentale Technique Pointe Anaérobie 2500 600 1500 2500 SEMAINE 2 Endurance...

Microcycle d'entraînement des nageurs 4 – 4 séances 4 semaines

Microcycle d'entraînement natation "standard" : 4 Organisation : 4 Séances hebdomadaires 4 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE1 Endurance Base Multiformes Vitesse fondamentale Technique Quatre nages Pointe 3000 1000 2500 1500 SEMAINE2...

Microcycle d'entraînement des nageurs 6 – 4séances 6 semaines

Microcycle d'entraînement natation "standard" : 6 Organisation : 4 Séances hebdomadaires 6 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE1 Endurance Base Multiformes Seuil fondamentale Technique Quatre nages Anaérobie 3000 1000 3000 3000 SEMAINE2...

07 – Microcycle d'entraînement natation avec 3séances 6 semaines

Microcycle d'entraînement natation "standard" : 7 Organisation :  3 Séances hebdomadaires 6 Semaines d'entraînement SEMAINE 1 Endurance Base Seuil fondamentale Technique Anaérobie SEMAINE 2 Multiformes Vitesse Endurance Quatre nages Pointe fondamentale SEMAINE 3...

Microcycle d'entraînement des nageurs 8 4 séances 6 semaines

Microcycle d'entraînement natation "standard" : 8 Organisation :  4 Séances hebdomadaires  6 Semaines d'entraînement SEMAINE 1 Endurance Base Multiformes Seuil fondamentale Technique Quatre nages Anaérobie 3500 1000 3000 3500 SEMAINE 2 Vitesse Base Endurance...

Microcycle d'entraînement des nageurs 9 – 4 séances 8 semaines

Microcycle d'entraînement natation "standard" : 9 Organisation : 4 Séances hebdomadaires 8 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- Â SEMAINE1 Endurance Base Multiformes Seuil fondamentale Technique Quatre nages Anaérobie 4000 1500 3500 4000...

Microcycle d'entraînement des nageurs 10 – 5 séances 8 semaines

Microcycle d'entraînement natation "standard" : 10 Organisation :5 Séances hebdomadaires8 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -5- Jour -6- SEMAINE Endurance Base Vitesse Seuil Multiformes 1 fondamentale Technique Pointe Anaérobie Quatre nages 4000...

Microcycle d'entraînement des nageurs 11 – 4 séances 8 semaines

Microcycle d'entraînement natation "standard" : 11 Organisation : 4 Séances hebdomadaires 8 Semaines d'entraînement Jour -1- Jour -2- Jour -4- Jour -6- SEMAINE1 Endurance Base Multiformes Seuil fondamentale Technique Quatre nages Anaérobie 4000 1500 3500 4000 SEMAINE2...

A propos de la construction du nageur

A propos de la construction du nageur

Principe de base de la formation Sportive : - c'est un Un engagement Collectif et individuel à long terme entre plusieurs acteurs : - "Athlète - Entraîneur - Parents - club ...etc" Etapes de la formation et de la construction du nageur : S'amuser et s'épanouir grâce à...

Processus anaérobie et aérobie en natation

% d'intervention des processus anaérobie et aérobie en natation 10 Se20 Se30 Se55 Se1 Min1,5 Min2 Min3 Min ANAEROBIE 85% 80% 76% 71% 70% 60% 50% 40% AEROBIE 15% 20% 24% 29% 30% 40% 50% 60%

Youth Level Pre-Season training Macrocycle 1 1

Youth Level Pre-Season training Macrocycle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2...

Youth Level Pre-Season training Macrocycle 1

Youth Level Pre-Season training Macrocycle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2...

Youth Level In-Season training Macrocycle 2

Youth Level In-Season training Macrocycle 2 Weeks 37-41(or longer) for Macrocycle 2 of In-season training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Bounding 1....

Youth Level In-Season training Macrocycle 1

Youth Level In-Season training Macrocycle 1 Weeks 32-36(or longer) of Macrocycle 1 for In-Season training. This is a twice a week resistance training. Do 5-10 minutes of a dynamic stretching warm-up. Complete in straight sets with 30 seconds rest between sets. Squat...

Youth Level Functional training Macrocycle 1

Youth Level Functional training Macrocycle 1

Youth Level Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete straight sets with 60 seconds rest between sets. Squat Jump 1) Stand with...

Youth Level Functional training Macrocycle 2

Youth Level Functional training Macrocycle 2 Weeks 17-21 of Macrocycle 2 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 45 60 seconds rest between sets. Complete an agility...

Youth Level Foundational training Macrocycle 2

Youth Level Foundational training Macrocycle 2 Weeks 6-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 45 seconds rest between exercises. Rest...

Youth Level Foundational training Macrocycle 1

Youth Level Foundational training Macrocycle 1 Weeks 1-5 of Macrocycle 1 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 60 seconds rest between exercises. Rest...

Youth Level Active Rest Period Macrocycle 1 & 2

Youth Level ctive Rest Period Macrocycle 1 & 2 This is a 1-2 week period of rest(with light activity) and recovery for the athletes. An active lifestyle should prevail, incorporating ingredients such as flexibility and endurance. Pick one of the exercises below...

Youth Level Active Rest Period Macrocycle 1 & 2

Youth Level ctive Rest Period Macrocycle 1 & 2 This is a 1-2 week period of rest(with light activity) and recovery for the athletes. An active lifestyle should prevail, incorporating ingredients such as flexibility and endurance. Pick one of the exercises below...

Pro Level Pre-Season training Macrocycle 2-D

Pro Level Pre-Season training Macrocycle 2-D Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Friday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 75 seconds rest between sets. Kneel to Pushup...

Pro Level Pre-Season training Macrocycle 2-B

Pro Level Pre-Season training Macrocycle 2-B Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Tuesday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete straight sets of 60 seconds rest between sets. Explosive Pushup 1....

Pro Level Pre-Season training Macrocycle 2-C

Pro Level Pre-Season training Macrocycle 2-C

Pro Level Pre-Season training Macrocycle 2-C Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 75 seconds rest between sets. Alternating...

Youth Level Pre-Season training Macrocycle 2

Pre-Season training Macrocycle 2 Weeks 27-31 of Macrocycle 2 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete straight sets with 60 seconds rest between sets. Complete an agility workout 2x a week....

High Level Pre-Season training Macrocycle 2-B

High School Level Pre-Season training Macrocycle 2-B Weeks 25-31 of Macrocycle 2 for Pre-Season training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets of 60 seconds...

High Level Pre-Season training Macrocycle 2-A

High Level Pre-Season training Macrocycle 2-A

-175- High School Level Pre-Season training Macrocycle 2-A Weeks 25-31 of Macrocycle 2 for Pre-Season training. This is a 3 times a week program(Mondays-Wednesdays-Fridays), with Tuesdays for agility workout. Thursdays and Sundays off. This is a Monday and Friday...

High Level Pre-Season training Macrocycle 1-C

High Level Pre-Season training Macrocycle 1-C

-175- High School Level Pre-Season training Macrocycle 1-C Weeks 19-24 of Macrocycle 1 for Pre-season training. This is a Friday workout(lower back, lats, biceps, abs). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds...

High Level Pre-Season training Macrocycle 1-B

-175- High School Level Pre-Season training Macrocycle 1-B Weeks 19-24 of Macrocycle 1 for Pre-Season training. This is a Wednesday workout(chest, shoulders, triceps). Perform 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 60 seconds...

High Level Pre-Season training Macrocycle 1-A

High School Level Pre-Season training Macrocycle 1-A Weeks 19-24 of Macrocycle 1 for Pre-Season training. This is a 3 times a week resistance program(Mondays, Wednesdays and Fridays), with Tuesdays for agility workout.Thursdays and Sundays off. This is a Monday...

High Level In-Season training Macrocycle 2-A

-175- High School Level In-Season training Macrocycle 2-A Weeks 38-43 of Macrocycle 2 for In-Season training. This is a 2x a week workout. Do 5-10 minutes of a dynamic warm-up to start workout. Rest 30 seconds between sets. Balance on extreme balance board 1. Start by...

Functional training Macrocycle 1-B

-175- High School Level Functional training Macrocycle 1-B Weeks 13-18 of Macrocycle 1 for Functional training. This is a Wednesday workout(chest shoulders, triceps). Perform 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between...

Foundational training Macrocycle 2-B

Foundational training Macrocycle 2-B

High School Level Foundational training Macrocycle 2-B Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 45...

Foundational training Macrocycle 2-C

Foundational training Macrocycle 2-C

High School Level Foundational training Macrocycle 2-C Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Friday workout(lower back, lats, abs, biceps). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 60...

Foundational training Macrocycle 2-A

High School Level Foundational training Macrocycle 2-A Weeks 7-12 of Macrocycle 2 for Foundational training. This is a 3 times a week resistance training program(Mondays-Wednesdays-Fridays. This is a Monday workout(quads, abs, hams, calves, neck). Complete agility...

Foundational Macrocycle 1-B

Foundational Macrocycle 1-B

-175- High School Level Foundational training Macrocycle 1-B Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 45...

Outils et Astuces

Outils