Season Phases Overview

1. Base Phase (Weeks 1–4) (Nov 4th to Nov 30th)
2. Build Phase (Weeks 5–8) (Dec 2nd to Dec 28th)
3. Race Preparation Phase (Weeks 9–12) (Dec 30th to Jan 25th)
4. Taper Phase (Weeks 13–14) (Jan 27th to Jan 31st Race day)

Phase Breakdown

Base Phase (Weeks 1–4)

Goals:

• Build a strong aerobic foundation
• Improve technique and stroke efficiency
• Introduce basic speed and pacing

Weekly Focus:

• Technique Refinement: Proper stroke mechanics
• Aerobic Development: Steady, longer swims
• Basic Speed & Pacing: Smooth speed drills

Build Phase (Weeks 5–8)

Goals:

• Increase training intensity and volume
• Incorporate race-specific elements
• Enhance strength and speed endurance

Weekly Focus:

• Higher Intensity: More challenging main sets
• Race-Specific Training: Broken swims, threshold sets
• Equipment Use: Fins, paddles, parachutes for resistance

Race Preparation Phase (Weeks 9–12)

Goals:

• Intensify race-pace training
• Fine-tune race strategies and techniques
• Simulate race conditions

Weekly Focus:

• High-Intensity Sets: Frequent race-pace efforts
• Technique Under Stress: Maintain technique as fatigue sets in
• Mental Preparation: Race strategy practice

Taper Phase (Weeks 13–14)

Goals:

• Reduce training volume
• Maintain intensity in short sets
• Ensure full physical and mental recovery

Weekly Focus:

• Volume Reduction: Fewer total distance
• Sharpness Maintenance: Brief, high-intensity sets
• Recovery & Relaxation: Gentle smooth swims