Training Phases:

Adaptation
Week 1 - 3:

Stage
This is a low intensity training phase allowing you to get stronger gradually to avoid injuries

further into the season. It is also meant to help you be consistent in your workout allowing you to adapt your
training program into your lifestyle. Do not exceed the recommended workout allocations as this will only cause
you to burn out or get injured as our training intensities increases.

Aerobic
Week 4 - 5:

Stage
This is a period where Intensity levels are gradually increasing. Swim Drills and track workouts

are incorporated into your workout.

Active
Week 6:

Recovery

Active recovery period. Allow your body to heal and recover. You will enter the Endurance phase

stronger.

Endurance
Week 7 - 8:

Stage
Open Water swimming is incorporated into the workout. Brick workouts (Bike/Run) are

introduced in this phase. Distance and intensity levels are gradually increasing. Weight training is decreased.
Track workout is introduced for speed work.

Active
Week 9:

Recovery

II

Active recovery period. Allow your body to heal and recover for higher intensity workouts in the

Competitive phase.

Competitive
Week 10 - 11:

Stage
Intensities & distance are at its maximum level. You will be race ready at the end of this

phase. There is no weight training in this phase. Endurance training allowing you to "Go Long" is emphasized in
this phase.

Taper
Week 12:

Recovery period. Intensity levels and distances are decreased. Let your body recover so you can

race in peak state on race day.