Seasonal Training Overview

Energy Total Yds. Rest Intervals Intrinsic Feedback Workout Schedule

Systems (Type of Sets) (Main Sets) Mental / Physical Main Sets

Aerobic 1000 - 2000 Yds. Not Relax / Focus All

Base Level I N/A Applicable Work on Mechanics Season

Aerobic 500 - 1500 Yds. Short Rest Intervals Slightly More Aggressive All
Base Level II 150's - 300's 10 - 15 - 20 Seconds Emphasis on Mechanics Season

Anaerobic 2000 - 3000 Yds. Short Rest Intervals Slight (Control) Pain All Season
Threshold 300' - 600's 15 - 20 - 30 Seconds Endurance Foundation 60 - 70% of Workout

Anaerobic 1000 - 2000 Yds. Mixed Rest Intervals Develop Pain Tolerance Start /2.5 - End of Season
Overload 200's - 400's 30 - 45 - 60 Seconds Strengthen Endurance Base 40 - 50% of Workout

VO2 500 - 1000 Yds. 1-2 Approaching Agony Start /3.5 - End of Season
MAX 100 - 150 Yds Minutes Develop Power / Strength 25 - 35% of Workout

VO2 Max 300 - 600 Yds. 3-5 Crash & Burn Start /6.0 - End of Season
Peak I 50's - 100's Minutes Race / Combat Conditions 15 - 20% of Workout

VO2 Max 200 - 300 Yds. 4-7 Wired & Alert Before Taper / 2.0 Weeks
Peak II 25's - 37.5's - 62.5's Minutes Explosive Starts & Turns 20 - 30% of Workouts

Taper 1500 - 2500 Yds Refer to Aerobic Base II Focus On Mental Preparation 2 - 4 Days
Phase Mixed - 25's & 50's W/ Few Sprints Wired & Alert / Reaction Drills Sprints - 10% of Workouts