One Week Plan General Preparation Phase

NCCP Age Group Coach

ONE Week Plan – GENERAL PREPARATION PHASE

Week #
Reference your Seasonal Plan / TOP 2 PRIORITIES - athletic abilities focus for DRYLAND / TOP 2 PRIORITIES - athletic abilities / technique focus in WATER
1Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Flexibility (Zone I)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones) / 1Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones)
2Click to select from the available optionsEndurance (Zone I,II,III)Agility (ZoneI-V)Flexibility (Zone I)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones) / 2Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I - V)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones)

Microcycle

© 2013 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org

NCCP Age Group Coach

DAYS & DATES / MONDAY
Date: / TUESDAY
Date: / WEDNESDAY
Date: / THURSDAY
Date: / FRIDAY
Date: / SATURDAY
Date: / SUNDAY
Date: / Total Hours Dry/Water
(T) Total Km/Water
(I) Total Intensity Km
AM TRAINING / COMPETITION SESSION
DRYLAND TIME SLOT
PLANNED
DRYLAND
ACTIVITY
WATER
TIME SLOT
PLANNED
WATER
ACTIVITY
PM TRAINING / COMPETITION SESSION
DRYLAND TIME SLOT
PLANNED
DRYLAND
ACTIVITY
WATER
TIME SLOT
PLANNED
WATER
ACTIVITY

Microcycle

© 2013 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org

NCCP Age Group Coach

Week Plan – SPECIFIC PREPARATION PHASE

Week #
Reference your Seasonal Plan / TOP 2 PRIORITY athletic abilities focus for DRYLAND / TOP 2 PRIORITY athletic abilities focus in WATER
1Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Flexibility (Zone I)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones) / 1Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones)
2Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Flexibility (Zone I)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones) / 2Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones)

Microcycle

© 2013 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org

NCCP Age Group Coach

DAYS & DATES / MONDAY
Date: / TUESDAY
Date: / WEDNESDAY
Date: / THURSDAY
Date: / FRIDAY
Date: / SATURDAY
Date: / SUNDAY
Date: / Total Hours Dry/Water
(T) Total Km/Water
(I) Total Intensity Km
AM TRAINING / COMPETITION SESSION
DRYLAND TIME SLOT
PLANNED
DRYLAND
ACTIVITY
WATER
TIME SLOT
PLANNED
WATER
ACTIVITY
PM TRAINING / COMPETITION SESSION
DRYLAND TIME SLOT
PLANNED
DRYLAND
ACTIVITY
WATER
TIME SLOT
PLANNED
WATER
ACTIVITY

Microcycle

© 2013 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org

NCCP Age Group Coach

Week Plan – competition PHASE

Week #
Reference your Seasonal Plan / TOP 2 PRIORITY athletic abilities focus for DRYLAND / TOP 2 PRIORITY athletic abilities focus in WATER
1Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Flexibility (Zone I)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones) / 1Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones)
2Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Flexibility (Zone I)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones) / 2Click to select from the available optionsEndurance (Zone I,II,III)Agility (Zone I-V)Power (Zone IV-V)Speed (Zone IV-V)Technique (All zones)

Microcycle

© 2013 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org

NCCP Age Group Coach

DAYS & DATES / MONDAY
Date: / TUESDAY
Date: / WEDNESDAY
Date: / THURSDAY
Date: / FRIDAY
Date: / SATURDAY
Date: / SUNDAY
Date: / Total Hours Dry/Water
(T) Total Km/Water
(I) Total Intensity Km
AM TRAINING / COMPETITION SESSION
DRYLAND TIME SLOT
PLANNED
DRYLAND
ACTIVITY
WATER
TIME SLOT
PLANNED
WATER
ACTIVITY
PM TRAINING / COMPETITION SESSION
DRYLAND TIME SLOT
PLANNED
DRYLAND
ACTIVITY
WATER
TIME SLOT
PLANNED
WATER
ACTIVITY

Microcycle

© 2013 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org