Recommended Workouts

Training Procedures

a) Select the highest load (weight) possible and sprint out 10 and 1/2 yards until you are stopped by the Power Rack; Freestylers should swim each repeat between 5.8 and 6.5 seconds; Butterflyers and backstrokers should swim each repeat between 6.5 and 7.2 seconds; Breaststrokers should range between 7.0 and 8.0 seconds;  DO NOT EXCEED THESE RANGES.

b) Select your load (weight) carefully; Do not tether yourself to a weight that will result in an effort that is outside the time ranges listed above.

c) Every repeat on the Power Rack is a maximum, all-out effort...HOLD NOTHING BACK!

d) Rate Specificity is very important; Joint speed for each 6 to 8 second repeat should approximate your best shaved and tapered sprint rate.

e) A Power Ratio for each session is determined by averaging the times of all repeats, then dividing that figure into the weight selected for the day.

f) Attempt tot increase weight as indicated through Week Number 22 (men); Increase loads weekly by no more than 5-10 pounds; Beginning Monday, February 12th, no further increases in load; Empasis at this point is on imporving PR (Power Ratio) and on Stroke Rate Specificity. 

g) Work with a partner; When not swimming, time and record each repeat to the 1/100th of a second; Start watch when feet leave the wall and stop watch when the grey stops make contact iwht the top of the Power Rack; average times and determine Power Ratio (PR).

Suggested Power Rack Program

Week 12- Lactate Production Work (750 yds); Establish correct Base Load w/ short R.I.

1- Day 1 (Monday)        30 repetitions (establish base load)                              :30 sendoff

2- Day 2 (Wednesday) 30 repetiontions (determine P.R. with base load)        :30 sendoff

Week 13- Lactate Production Work (600 yds); Continue high volume, low load, short rest

3- Day 1 (Monday)         24 repetitions (improve P.R. with base load)               :30 sendoff

4- Day 2 (Wednesday)  24 repetitions (increase load 5 lbs.)                             :30 sendoff

Week 14- Lactate Production Work (600 yds); Continue high volume, low load, short rest

5- Day 1 (Monday)        24 repetions (improve P.R. with new load)                   :30 sendoff

6- Day 2 (Wednesday) 24 repetitions (increase load 5 lbs)                               :30 sendoff

-Off Week 15-18: No Power Rack Work During High Volume Swim Training-

7- Day 1 (Monday)        20 repetitions (establish pre-Xmas max load)             :40 sendoff

8- Day 2 (Wednesday) 20 repetitions (improve P.R. w/ pre-Xmas max load) :40 sendoff

9- Day 3 (Thursday)      20 repetitions (improve P.R. w/ pre-Xmas max load) :40 sendoff

Week 20- ATP Work (600 yds); Week ends with 1 or 2 Dual Meets

10- Day 1 (Monday)         16 repetitions (increase load 5 lbs)                         1:00 sendoff

11- Day 2 (Wednesday)  16 repetitions (improve P.R. with new load)           1:00 sendoff

12- Day 3 (Thursday)       16 repetitions (improve P.R. with new load)           1:00 sendoff

Week 21- ATP Work (550 yds); Week ends with 1 or 2 Dual Meets

13- Day 1 (Monday)         16 repetitions (increase load 5 lbs)                          1:00 sendoff

14- Day 2 (Wednesday)  16 repetitions (improve P.R. with new load)            1:00 sendoff

15- Day 3 (Thursday)        12 repetitions (increase load 5 lbs)                         1:00 sendoff

Week 22- ATP Work (400 yds); Week ends with Open Weekend

16- Day 1 (Monday)          12 repetitions (improve P.R. with new load)           1:00 sendoff

17- Day 2 (Wednesday)   12 repetitions (improve P.R. with new load)           1:00 sendoff

18- Day 3 (Thursday)          8 repetitions (increase load 5 lbs)                         1:00 sendoff

Week 23- ATP Work (175 yds); Week ends with a 3-day Conference Meet

19- Day 1 (Monday)           8 repetitions (improve P.R. with new load)            1:00 sendoff

20- Day 2 (Wednesday)    6 repetitions (improve P.R. with new load)            1:00 sendoff

-Week 24-27: Four-Week Taper-

Week 24 Final Preparation, ATP Work (200 yds): 24 days out from final shave meet

21- Day 1 (Monday)          6 repetitions (stroke rate specificity)                       1:00 sendoff

22- Day 2 (Wednesday)   6 repetitions (stroke rate specificity)                       1:00 sendoff

23- Day 3 (Thursday)        4 repetitions (stroke rate specificity)                       1:00 sendoff

Week 25- Final Preparation, ATP Work (175 yds): 17 days out from final shave meet

24- Day 1 (Monday)          4 repetitions (stroke rate specificity)                       1:30 sendoff

25- Day 2 (Wednesday)   4 repetitions (stroke rate specificity)                       1:30 sendoff

26- Day 3 (Thursday)        2 repetitions (stroke rate specificity)                       1:30 sendoff

Week 26- Final Preparation, ATP Work (25-50 yds): 17 days out from final shave meet

27- Day 1 (Monday)         2 repetitions (stroke rate specificity)                        1:30 sendoff

Week 27- 3 days out from final shave meet; NO POWER RACK WORK

 

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