Microcycle Monday (Part I)

Start Your Week With a Plan!
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Incorporating Complementary Energy Systems into Weekly Programming
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Combinations of the following Energy Systems may provide beneficial results:

* EN3 (Red) & SP1 (200 Pace)

* EN2 (Pink) & SP2 (100 Pace)

* EN1 (White) & SP3 (50 Pace / Overspeed)
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A Weekly Schedule may be programmed to rotate through these combinations:

* 2-3 Days Per Microcycle
* 1-2 Microcycles Per Week
* 1-2 Workouts Per Day
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Sample Weekly Program with Sample Main Sets
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Sample Week #1
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Experience Level: Intermediate

Days Per Microcycle: 3

Microcycles Per Week: 2

Total Days: 6 On + 1 Off

Total Workouts: 6
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Microcycle #1
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Monday: EN3/SP1
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(3x)
EN3
3x100 @ :15 Rest Freestyle Swim
SP1
4x75 @ 1:30 @ 200 Pace
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Tuesday: EN2/SP2
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(3x)
EN2
2x150 @ :15 Rest IM Drill/Kick by 25
SP2
4x50 @ 1:30 @ 100 Pace
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Wednesday: EN1/SP3
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(5x)
EN1
1x200 Recovery
SP3
4x25 @ 1:30 @ 50 Pace

Or

10x50 @ 5:00 Lactate
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Microcycle #2
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Thursday: EN3/SP1
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(3x)
EN3
4x75 @ :15 Rest IM Swim
SP1
4x50 @ 1:00 @ 200 Pace
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Friday: EN2/SP2
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(4x)
EN2
3x100 @ :15 Rest Freestyle Drill/Kick by 25
SP2
4x25 @ 1:00 @ 100 Pace
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Saturday - Lactate
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5x100 @ 10:00
*Wear Competition Suit
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Sunday
Off
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Notes
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- This program may be applicable to intermediate level athletes.

- It is important that athletes are first introduced to these Energy Systems independently.

- Once an athlete has gained an understanding of each Energy System, the Systems may be combined for synergistic benefits.

- Rep length of Pace Sets get shorter each day of the Microcycle.

- e.g. Microcyle #1 includes a Freestyle EN3 Set with longer reps than the IM EN3 Set from Microcycle #2.

- This may mitigate the effects of residual fatigue and glycogen depletion from Microcycle #1.

- Pace may be performed using any stroke.
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Please leave any questions or comments below!

Special Thanks to Petros Grigorakis for suggesting this material.

Enjoy!

- RLH