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

Microcycle 14
Monday 6 May Skill Development: Aerobic (A2) - Focus Kick test - Stroke: Long Axis
Monday: Bank holiday
Tuesday: Running (Elite)
Wednesday: Starts Test
Friday: Maintenance (A2)
Sunday: Threshold

6-week cycle: Comp Phase Quality Build Race Prep
Focus on Race prep / Race skills / Kick testing / Starts and turns /Psychological skills
weeks 1-3 (Microcycle 15-17) Anaerobic Lactate Production

Microcycle 15 - Monday 13 May IM
Monday: Threshold
Tuesday: Psychology
Wednesday: Kick Test
Friday / Sunday: no swimming

SATURDAY 18 MAY: CCSC SUMMER SPRINTS

Microcycle 16 - Monday 20 May Form
Monday: Lac Product/Threshold
Tuesday: Cycling (Elite)
Wednesday: Speed Test
Friday: Sprint (HVO)

SUNDAY 26 MAY: Vanessa Knight Open Meet 

Microcycle 17 - Monday 27 May Long Axis
Monday: Bank Holiday
Tuesday: Injury prevention
Wednesday: Efficiency Test
Friday: Development (A3)
Sunday: Threshold

weeks 4-7 (Microcycle 18-20) Race Pace (HVO & LT)

Microcycle 18 - Monday 3 June Short Axis
Monday: Development (A3)
Tuesday: Nutrition
Wednesday: Starts Test
Friday: Open Water skills
Sunday: Threshold

Microcycle 19 - Monday 10 June Form
Monday: Threshold
Tuesday: Open Water (Elites)
Wednesday: Step Test
Friday: Sprint (HVO)
Sunday: Maintenance (A2)

SATURDAY 15 June: Rother League R2 (Godalming)

Microcycle 20 - Monday 17 June Form
Monday: Threshold
Tuesday: Cycling
Wednesday: Kick Test
Friday: Sprint (HVO)
Sunday: Maintenance (A2)

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

4-week Tech Cycle Maintenance
Aerobic A2 & A3 - Focus on stroke technique, kick technique, starts and turns

Microcycle 21 - Monday 24 June IM
Monday: Development (A3)
Tuesday: Circuits
Wednesday: Speed Test
Friday: OW Skills
Sunday: Threshold

Microcycle 22 - Monday 1 July Long Axis
Monday: Threshold
Tuesday: Open Water
Wednesday: Efficiency Test
Friday: Skills (A1)
Sunday: Development (A3)

Microcycle 23 - Monday 8 July Short Axis
Monday: Development (A3)
Tuesday: Coaches workshop
Wednesday: Starts Test
Friday: Threshold
Sunday: Skills (A1)

SATURDAY 13 July: Swim England SER Open Water

Microcycle 23 - Monday 15 July Form
Monday: Threshold
Tuesday: Cycling
Wednesday: Step Test
Friday: Skills (A1)
Sunday: Development (A3)

SUMMER BREAK THEN REDUCED TRAINING IN AUGUST