High School Seasonal Structure Limited time and resources variables 12 weeks or less 12 hours of...

High School Seasonal Structure

Limited time and resources variables 12 weeks or less

12 hours of practice time per weekOne or Two Coaches

1

Basic Philosophy (K.I.S.S.)

•Attitude

•Consistency

•Hard Work

Core FocusMental

•Starting with the end in mind

•Proper Processing

•Measuring

•Time management

•Accountability

Core FocusPhysical

•Flexibility

•Nutrition

•Strength

Training Calendar10-12 weeks

•(Team or Individual) Start with the end in mind

•10-12 hours per week to prepare

•1-2 meets per week starting week 4 or 5

Weeks One and Two

(FlexDrylBBRRRRunRunRuRun-Drills

(FLEX-DRYLAND-RUN/BIKE-DRILLS

TWO

•Flex-Dryland-Run/Bike-Drills

•No Set Structure

•Team Building (Year Round Swimmers?)

Weeks Three-Six

•Flexibility

•Dryland

•Drills

•Endurance Sets

•Group Structure

Weeks Seven and Eight

•Flexibility

•Dryland

•Drills

•Broken “Sets” x 4

Weeks Nine and Ten

•Flexibility

•Dryland

•Drills

•Broken “Events” x 2

Weeks Eleven and Twelve

•Flexibility

•Dryland “Tease”

•Timing Specific Drills

•Broken Race Preparation

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