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General Principles
A properly periodised programme prevents the performance plateaus which are inevitable with over-repetitive training. As you construct your overall programme, you should be certain to include variety in your training, not just from month to month but also from week to week and even from day to day.
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Novice |
Intermediate |
Fast |
October- December
- Technique work
- Establishing and building aerobic base
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1-2 sessions per week
750–1000m per session |
2-3 sessions per week
1000–2000m per session |
2-4 sessions per week
2000-3000m per session |
January-March
- Technique work
- Build endurance -increase volume and frequency of sessions
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1-2 sessions per week
1000–1500m per session |
2-3 sessions per week
1500–2500m per session |
3-4 sessions per week
2500-4500m per session |
April-June
- Move into competition phase
- Technique work
- Ongoing endurance work
- Introduce speed work
- Tri specific skills
- Olympic distance +: Open water practice and race preparation work - starts, open water turns, exits, sighting skills
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1-2 sessions per week
1000-2000m per session |
2-3 sessions per week
2000–3000m per session
Include Open Water session – build from 1 lap to 3 laps, increasing speed. Practice open water skills. |
3-4 sessions per week
2500-4500m per session
Include open water session - build from 2 laps to 3/5 laps, increasing speed. Practice open water skills |
July-September
- Competition phase
- Technique work
- Reduction in volume, sharpening sets, speed work
- Race preparation work ongoing
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1-2 sessions per week
1000-2000m per session |
2-3 sessions per week
2000–3000 m per session
Open water session |
3-4 sessions per week
2500-4000m per session
Open water session |
BRAT coached pool sessions:
Tuesday (All Abilities) – 7.00pm Barr Beacon Language College, Old Hall Lane, Great Barr WS9 0RF
Saturday (All Abilities) – 5.00pm Barr Beacon Language College, Old Hall Lane, Great Barr WS9 0RF
These are mainly for technique work and establishing your aerobic base.
Coaches will:
Provide a session that emphasises improvement in technique – may be through individual stroke correction and/or group instruction with drills/training sets to work on different aspects of technique.
Open Water Sessions
Swan Pool - Monday 6.30 – 8.00 p.m. May – September - Swan Pool Good Practice Guidelines.
Bittell – Thursday 6-8 p.m. May - September - Bittell Good Practice Guidelines.
See BRAT rules. You must meet specified criteria to participate
Practice:
- Swimming in a group
- Drafting
- Open water start, including fast swim to first buoy
- Sighting on buoys and swimming in a straight line
- Turning around buoys
- Swimming the distance of your event without stopping
- Negative splits on subsequent laps
- Getting out of your wetsuit quickly (but don’t try hurrying out of the water as the exit is very slippery)
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