Season preparation for Swim Melbourne Masters swimmers concluding with:
- USMS Sprint & Distance Open Water Championship on April 4th & 5th in Sarasota, FL.
- YMCA and USMS Masters SCY Nationals Season(s) 2025. Transition / base phase running concurrent with open water.
Swim Melbourne Masters - 2025 Swim Season Outline (Open Water)
Championship Race: USMS Sprint & Distance Open Water Championship (April 4 & 5th, 2025) Nathan Benderson Park, Sarasota, FL
Season Duration: 10 weeks
Season Phases Overview
- Transition / Base Phase (Weeks 1-4) | Feb 3rd to Feb 24th
- Build Phase (Weeks 5-8) | Feb 25th to Mar 23rd
- Race Preparation Phase (Weeks 9-10) | Mar 24th to Apr 4th
Base Phase (Weeks 1-4)
Goals:
- Develop strong aerobic base
- Improve technique (body position, pacing, efficiency)
- Introduce longer aerobic endurance sets
Weekly Focus:
- Aerobic Development: Long steady-state swims
- Swim Technique: Breathing, body position, efficiency
- Strength Building: Paddles & fin sets
Build Phase (Weeks 5-8)
Goals:
- Increase endurance and race-specific intensity
- Strengthen mental focus for race conditions
- Develop ability to sustain threshold effort
Weekly Focus:
- High-Intensity Endurance: Threshold and tempo sets
- Open Water Simulation: Pack swimming & pace changes, buoy turns
- Equipment Use: Paddles, snorkel, resistance gear
Race Preparation Phase (Weeks 9-10)
Goals:
- Fine-tune race pacing and open water tactics
- Maintain speed and power while tapering volume
- Maximize recovery and ensure race readiness
Weekly Focus:
- Sharpening Speed: Shorter, high-intensity race efforts
- Open Water Strategy: Drafting, surging, and finishing speed
- Recovery Focus: Rest intervals and race-day preparation
Race Day!
Swim Melbourne Masters Winter Season 2024-2025
Season Duration
- Start Date: November 4, 2024
- Championship Meet: Rowdy Gaines Masters Classic, January 31, 2025
- Total Weeks: 14
Season Phases Overview
- Base Phase (Weeks 1–4) (Nov 4th to Nov 30th)
- Build Phase (Weeks 5–8) (Dec 2nd to Dec 28th)
- Race Preparation Phase (Weeks 9–12) (Dec 30th to Jan 25th)
- Taper Phase (Weeks 13–14) (Jan 27th to Jan 31st Race day)
Phase Breakdown
Base Phase (Weeks 1–4)
Goals:
- Build a strong aerobic foundation
- Improve technique and stroke efficiency
- Introduce basic speed and pacing
Weekly Focus:
- Technique Refinement: Proper stroke mechanics
- Aerobic Development: Steady, longer swims
- Basic Speed & Pacing: Smooth speed drills
Build Phase (Weeks 5–8)
Goals:
- Increase training intensity and volume
- Incorporate race-specific elements
- Enhance strength and speed endurance
Weekly Focus:
- Higher Intensity: More challenging main sets
- Race-Specific Training: Broken swims, threshold sets
- Equipment Use: Fins, paddles, parachutes for resistance
Race Preparation Phase (Weeks 9–12)
Goals:
- Intensify race-pace training
- Fine-tune race strategies and techniques
- Simulate race conditions
Weekly Focus:
- High-Intensity Sets: Frequent race-pace efforts
- Technique Under Stress: Maintain technique as fatigue sets in
- Mental Preparation: Race strategy practice
Taper Phase (Weeks 13–14)
Goals:
- Reduce training volume
- Maintain intensity in short sets
- Ensure full physical and mental recovery
Weekly Focus:
- Volume Reduction: Fewer total distance
- Sharpness Maintenance: Brief, high-intensity sets
- Recovery & Relaxation: Gentle smooth swims
