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. 2017 Aug 1;12(8):e0180380. doi: 10.1371/journal.pone.0180380

Table 1. Training program during the experiment.

Day Microcyle 1 Microcyle 2 Microcyle 3 Microcyle 4
1.

  1. AM: 1h –TL4 + 30min swimming REC

  2. PM: 2h –swimming EN2

  1. AM: 1h –TL4 + 30min swimming REC

  2. PM: 2h –swimming EN2

  1. AM: 1:15h –TL5 + 45min swimming REC

  2. PM: 2h –swimming EN2

  1. AM: 1:15h –TL5 + 45min swimming REC

  2. PM: 2h –swimming EN2
2.

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2
3.

  1. AM: 2h –SP1 swimming

  2. PM: off

  1. AM: 2h –SP1 swimming

  2. PM: off

  1. AM: 2h –SP1 swimming

  2. PM: off

  1. AM: 2h –SP1 swimming

  2. PM: off
4.

  1. AM: 1h –TL4 + 30min swimming REC

  2. PM: 2h –swimming EN2

  1. AM: 1h –TL4 + 30min swimming REC

  2. PM: 2h –swimming EN2

  1. AM: 1:15h –TL5 + 45min swimming REC

  2. PM: 2h –swimming EN2

  1. AM: 1:15h –TL5 + 45min swimming REC

  2. PM: 2h –swimming EN2
5.

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2

  1. AM: 1h –ST + 1h EN3 swimming

  2. PM: 2h –swimming EN2
6.

  1. AM: 2h –SP1 swimming

  2. PM: off

  1. AM: 2h –SP1 swimming

  2. PM: off

  1. AM: 2h –SP1 swimming

  2. PM: off

  1. AM: 2h –SP1 swimming

  2. PM: off
7. ff off off off

TL4 –Training in the lab—4 circuits, TL5 –Training in the lab—5 circuits, ST–core stability training, REC–recovery training (up to 75% HRLT), EN2 –endurance training (75–85% HR LT), EN3 –endurance training (95–105% HR LT), SP1 –anaerobic capacity training, SP3 –speed training.