Training should be well organised and planned to assure the achievement of training objectives. The planning process represents a well-organised, methodical and scientific approach, which will aid the swimmer to achieve an elite performance.  The plan should always be objective and based on the swimmer's performance in tests and competition, while bearing in mind the competition calendar.  Neither swimmer nor coach should settle for less than was expected.

The annual plan is the main tool for the coach, based on the concept of periodisation.

Our year may be divided into 3 sections.

• September to December.
• January to April.
• April to July.

A system can then be draw up considering the following:

• The Expected final result.
• The Intermediary stages.
• The Training plan considering the current physical status.

Each cycle can be divided into various phases, whereby different aspects of training are emphasised in each phase, all leading towards a peak performance at the end of a particular phase.

Phase 1. Preparation. 2 - 3 weeks Drill, Strength, Speed.

Phase 2. Aerobic base. 2- 3 weeks Aerobic endurance. Strength.

Phase 3. Aerobic/Anaerobic Mix. 2 - 3 weeks. Anaerobic endurance.

Phase 4. Taper 2 - 4 weeks Speed. Aerobic, Race Pace.

Phase 5. Competition. 1 week.

Phase 6. Transition. 1 week. Relaxation.

Phase 1 is devoted to technique, speed and dryland work, especially weights.

Phase 2 is for the development of aerobic endurance, necessary for every competitive event.

Phase 3 is the most important section, being the conditioning for the individual event.

Phase 4 is the pre-competition work, reducing virtually to complete rest.

The emphasis being on race pace work, aerobic stabilisation and rest.

Each major cycle is composed of weekly work which must have specific objectives that may be altered due to circumstances, any of which may be dominant at any given time.

The questions that must be considered are;

POWER TRAINING:    Dryland strength training is essential and necessary for swimmers to increase the effectiveness of water training.  Correct bodybuilding should have ONE purpose and that is to make the swimmer stronger so that the extra strength can be converted into power in the water.

More attention should be given to this form of training and should be carried out correctly with professional supervision.

TRAINING INTENSITY:  Intensity, along with volume, is one of the most important concepts of training.

1.          Compensation          70-80      Aerobic                130 max.             2.

2.          Aerobic End.            85-90      Aerobic at T/H       150                     3-3.5

3           Anaerobic End.         90-95      Aerobic/Anaerobic 170                     5-8

4.          Speed End.              100+       Anaerobic              Max.                  Max.

5.          Sprint.                      105+      Anaerobic/alactic       -                        -

THE TAPER:  Controlled speed work and race pace work can still be performed.  Dive-start pace work and race simulation (broken swim sets) should be increased 2-3 weeks prior to competition.  Decrease the weight programme, increase the flexibility programme, emphasise rest, good nutrition and relaxation.

There is no standard answer as when to taper but there are some general guidelines:

• The longer the swimmer has been in training that season, the longer the taper.
• The greater the quantity of work done previously, the more that can decrease.
• The more important the meet, the longer the taper.
• The older the swimmer, the longer the taper.
• The greater amount of years the swimmer has been in training, the longer the taper.
• The harder the swimmer trains with respect to quality, the longer the taper.
• The greater the body mass or smaller the fat percentage, the longer the taper.
• The greater the distance to be swum in competition, the shorter the taper.