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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