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TRAINING
Components of Training
- Dryland - Built around Hatha Yoga, involving elements of mental training, body awareness, flexibility, and strength; also draws on pilates and traditional calisthentics for core strength. The more advanced levels focus more specifically on Yoga and phase in some equipment assisted strength training.
- Stroke Mechanics - A comprehensive, open-ended look at movement in water, from the most elemental aspects of hydrodynamics to the most advanced stroke techniques known. Includes starting and turning.
- Active - Exploring and drilling without regard to yardage
- Passive - Drills progressions in prescribed sets; reinforces active mechanics
- Amphibianistic - Open, non-stroke specific interpretations
- Aerobic - Physical activity centering on the cardio-vascular system and heart rate, ranging from non-exertion, resting heart rate exercises, to low levels of exertion such as long, continuous swimming, and up to high levels of exertion, namely in recovery based sets. The vast majority of our endurance training falls in this category.
- A1 - Non-exertion to low exertion
- A2 - Moderate exertion
- AT (aerobic threshold) - High exertion; energy threshold of sufficient blood oxygen levels
- Speedplay - Speed awareness and mastery of speed change; sprint technique
- Anaerobic - Training in oxygen debt. Exercise in complete energy expenditure and the threshold of stroke mechanical breakdown.
- Open - Any combination of the above
Training Cycles
- Weekly - Targeted components of training are cycled weekly. If you're not planning to make all of the practices on a weekly basis, be mindful of which components fall on which days so that you can strive for a plan with some balance.
- Stroke Mechanics (tri-seasonal) - Cycled twice in the short course season (winter), and once in the long course season (summer.) We explore at least one aspect of each of the four strokes, starts, and turns per cylce.
- Aerobic/Anaerobic/Speedplay (quarterly) - Fall, Winter I, Winter II, and Summer. To some extent this is shaped around the competition schedule.
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