CHICHESTER CORMORANTS
Stroke cycles, Academy, Winter–Spring–Summer 2019

Long axis = FC (front crawl) and back crawl (BC)
Short axis = BS (breaststroke) and BF (butterfly)
IM = individual medley (BF>BC>BS>FC]

[descriptors in square brackets are technical emphases for Gold and Silver squads and do not apply to Bronze squad]

[long-axis]
Sunday 3 Feb FC
Monday BC
Wednesday special session, Gold only
Friday FC

[short-axis]
Sunday 10 Feb BF
Monday BS
Wednesday special session, Gold only
Friday BF

 [IM]
Sunday 17 Feb IM [BF starts, split swims]
Monday IM [BC>BS turns and breakouts]
Wednesday special session, Gold only
Friday IM [split swims, IM time trial]

MACRO 1: FEB–MAY (end point: Summer Sprints)
12-week cycle: weeks 1–8 skills development, weeks 9–12 reverse taper]

[skills development]
Week 1 [long axis]
Sunday 24 Feb BC
Monday FC
Wednesday special session, Gold only
Friday BC

Week 2 [short-axis]
Sunday 3 Mar BF
Monday BS
Wednesday special session, Gold only
Friday BF

Week 3 [IM]
Sunday 10 Mar IM [BS>FC turns and breakouts]
Monday IM [BF>BC transitions (u/water + breakout)]
Wednesday special session, Gold only
Friday IM [BS>FC transitions (u/water + breakout)]

Week 4 [long-axis]
Sunday 17 Mar FC/BC
Monday 4       TIME TRIALS
Wednesday special session, Gold only
Friday FC/BC [kicking technique; breakouts > fast FC kick]

Week 5 [short-axis]
Sunday 24 Mar BS
Monday BF [starting the pull (hand position, catch)]
Wednesday special session, Gold only
Friday BS [starting the pull (hand position, catch)]

Week 6 [IM]
Sunday 31 Mar IM
Monday IM [technical, BC>BS turns; timed broken-swims test set (establish baseline)]
Wednesday special session, Gold only
Friday IM [technical, BF>BC turns]

Week 7 [long-axis]
Sunday 7 April FC
Monday  BC [rotation; catch]
Wednesday special session, Gold only
Friday FC [catch and EVF]

Week 8 [short-axis]
Sunday 14 April BS
Monday BS [catch, hand-speed acceleration through the pull and recovery]
Wednesday Gold and Silver [BF timing]
Friday - Bank holiday

[reverse taper, increasing load, race-skills emphasis]
[IM]
Week 9 Sunday 21 April IM
Monday - Bank holiday
Wednesday Gold and Silver [split 200 FC test set]
Friday IM [timed broken-swims test set]

Week 10 [long-axis]
Sunday 28 April BC
Monday  FC [u/water phases/breakouts]

1 MAY SQUAD MOVES
Wednesday
Gold and Silver [finishes/final 5m]
Friday FC/BC [tumble turns (split-length sprints)]

Week 11 [short-axis]
Sunday 5 May BS/BF [turns: speed of short-axis rotation at wall]
Monday BF [turns (rotation and u/water), stroke rate/acceleration into last 5m] Bank holiday
Wednesday special session, Gold and Silver [stroke rate/acceleration in last 5m]
Friday BS [stroke rate through 25m, 50m]

Week 12 [IM]
Sunday 12 May IM [BC>BS turn]
Monday IM [race-pace starts to 15m (control 1st 3 strokes, then power); turns]
Wednesday special session, Gold only [BF dive, u/water and breakout]
Friday no swimming

SATURDAY 18 MAY: CCSC SUMMER SPRINTS

CYCLE 2: MAY–JULY (end point: summer break)

9-week cycle: weeks 1–5 technique development with increased load: swim-through meet @SWOOYS/Waterlooville 22/23 June; weeks 6–9 training load builds pre-break

[skills development; increased load from Macro 1, maintain race skills in training]

SOME BUTTERFLY EVERY SESSION

Week 1 [long-axis]

Monday  [FC EVF; tumble turns (foot plant and drive)]

Wednesday special session, Gold only [200m FC test set]

Friday [FC breath control; BC turns (foot plant, drive and u/water) and pacing in 200IM]

Sunday No training (Vanessa Knight Meet)

Week 2 [short-axis]

Monday 27 May [BF stroke timing; turns (direction of rotation, through the gate)]

Wednesday special session, Gold only

Friday [BS kick (narrow, backward and down); BS stroke rate in 200IM]

Sunday 2 June [BF stroke timing]

Week 3 [IM]

Monday [timed broken-swims IM test set]

Wednesday special session, Gold only [reducing-rest set, 66s FC]

Friday [BF breathing; BC>BS turns]

Sunday FC [BF pacing @ start of 200IM (timed repeat 33s from halfway]

Week 4 [mixed axis]

Monday 10 June [recap EVF, hitting the target; BF starts (u/water phase)]

Wednesday special session, Gold only

Friday [BS fast recoveries; BC hip drive]

Sunday [technical skills: IM starts and turns]

Week 5 [IM]

Monday 17 June [4x1IMs from dive]

Wednesday special session, Gold only [200 FC test set]

Friday [sprints from dive>25m, mixed strokes]

Saturday and Sunday no training because:

22 & 23 June SWIM OUT OF YOUR SKIN MEET, Waterlooville: 200 IM for all Silver and Gold swimmers

[increase training load to summer break]
Week 6 [long-axis]
Monday 24 June FC
Wednesday special session, Gold only
Friday BC
Sunday FC

Week 7 [short-axis]
Monday 1 July  BS
Wednesday special session, Gold only [200m test set]
Friday BF
Sunday BS/BF mixed

Week 8 [IM]
Monday [timed broken-swims test set]
Wednesday special session, Gold only
Friday IM
Sunday IM

Week 9 [long-axis]
Sunday FC/BC mix
Monday BC/FC mix
Wednesday special session, Gold only
Friday Fun session, relays

SUMMER BREAK THEN REDUCED TRAINING IN AUGUST
SQUAD MOVES FOR 1 SEPTEMBER