Table 2.
Swimming training program for ST and SW groups.
| First Trial | Second Trial | Third Trial | ||||
|---|---|---|---|---|---|---|
|
| ||||||
| Week-day | ST | SW | ST | SW | ST | SW |
| Monday | 600-m fc + block 1 | 600-m fc = 8×50-m fc (rec 1’30”) + 8×25-m fc (rec 45”) | 600-m fc + block 2 | 600-m fc = 8×50-m (rec 1’30”) + 8×25-m fc (rec 45”) | 700-m fc + block 3 | 700-m fc = 2×(6×25-m fc - rec 45”+ 4×50-m fc - rec 1’30”) |
|
|
||||||
| Tuesday | 1600-m fc = 8×100-m fc (rec 10”) + 4×200-m fc (rec 15”) | 1800-m fc = 8×100-m fc (rec 10”) + 5×200-m fc (rec 15”) | 1600-m fc = 8×100-m fc (rec10”) + 4×200-m fc (rec15”) | |||
|
| ||||||
| Wednesday | 600-m fc + block 1 | 600-m fc = 8×50-m fc (rec 1’30”) + 8×25-m fc (rec 45”) | 600-m fc + block 2 | 600-m fc = 8×50-m (rec 1’30”) + 8×25-m fc (rec 45”) | 700-m fc + block 3 | 700-m fc = 2×(6×25-m fc - rec 45”+ 4×50-m fc - rec 1’30”) |
|
|
||||||
| Thursday | 3100-m fc = 3×300-m fc (rec 15”) + 5×200-m (rec 15”) + 3×400-m fc (rec 20”) | 3100-m fc = 3×300-m fc (rec 15”) + 5×200-m (rec 15”) + 3×400-m fc (rec 20”) | 3100-m fc = 3×300-m fc (rec 15”) + 5×200-m (rec 15”) + 3×400-m fc (rec 20”) | |||
|
| ||||||
| Friday | 600 sl + block 1 | 600-m fc = 8×50-m fc (rec 1’30”) + 8×25-m fc (rec 45”) | 600-m fc + block 2 | 600-m fc = 8×50-m (rec 1’30”) + 8×25-m fc (rec 45”) | 700-m fc + block 3 | 700 c1 sl =2× (4×50sl rec 1’30”+ 6×25sl rec 45”) |
|
| ||||||
| Monday | 600 sl + block 1 | 600-m fc = 8×50-m fc (rec 1’30”) + 8×25-m fc (rec 45”) | 600-m fc + block 2 | 600-m fc = 8×50-m (rec 1’30”) + 8×25-m fc (rec 45”) | 700-m fc + block 3 | 700-m fc = 2×(6×25-m fc - rec 45”+ 4×50-m fc - rec 1’30”) |
|
|
||||||
| Tuesday | 2000-m = 2×(3×100-m fc - rec 10” + 2×150-m fc - rec 15” + 2×200-m - rec 20”) | 2000-m = 2×(3×100-m fc - rec 10” + 2×150-m fc - rec 15” + 2×200-m - rec 20”) | 2500-m = 2×(4×100-m - rec 10” + 3×150-m - rec 15” + 2×200-m - rec 20”) | |||
|
| ||||||
| Wednesday | 600 sl + block 1 | 600-m fc = 8×50-m fc (rec 1’30”) + 8×25-m fc (rec 45”) | 600-m fc + block 2 | 600-m fc = 8×50-m (rec 1’30”) + 8×25-m fc (rec 45”) | 700-m fc + block 3 | 700-m fc = 2×(6×25-m fc - rec 45”+ 4×50-m fc - rec 1’30”) |
|
|
||||||
| Thursday | 2000-m fc = free-low intensity | 2000-m fc = free-low intensity | 2500-m fc = free-low intensity | |||
|
| ||||||
| Friday | 2500-m = 2×(1×100-m fc - rec10” + 1×200-m fc - rec 15” + 1×250-m bs - rec 15” + 1×300-m me rec15” + 1×400-m me - rec 20”) | 3000-m = 3×(1×100-m fc - rec 10” + 1×200-m fc - rec 15” + 1×300-m me - rec 15” + 1×400-m me - rec 20”) | 3000-m = 3×(1×100-m fc - rec 10” + 1×200-m fc - rec 15” + 1×300-m me - rec 15” + 1×400-m me- rec 20”) | |||
Note: six weeks swimming training program divided in three trials (two weeks per trial) for ST and SW in front craw (fc), backstroke (bs) and medley (me) styles. To simply ST group program in the trials was included only the total distance (see Table III) and added blocks (1,2,3).