Yeti Training Cycles with Time Allocation

To achieve peak performance, it's essential to follow well-structured training cycles that incorporate all energy zones. These cycles balance intensity and recovery, allowing athletes to progressively improve their fitness and performance. Here’s a guide to optimal training cycles using the AFA's Yeti Energy System, with the percentage of time allocated to each phase relative to the overall cycle time.

Macrocycle

A macrocycle typically spans several months to a year, incorporating several mesocycles to peak at major competitions.

Key Phases:

1. Preparation Phase (30% of total cycle time)

   • Focus: Building a solid aerobic base.

   • Zones: Primarily Zone 1 (Smooth) and Zone 2 (Strong).

   • Activities: Long, steady swims; technique drills; low-intensity endurance training.

2. Build Phase (40% of total cycle time)

   • Focus: Increasing intensity and incorporating higher energy zones.

   • Zones: Mix of Zone 2 (Strong), Zone 3 (Fast), and Zone 4 (Sprint).

   • Activities: Tempo swims; interval training; speed work.

3. Peak Phase (20% of total cycle time)

   • Focus: Maximizing performance and fine-tuning skills.

   • Zones: High-intensity Zone 4 (Sprint) and Zone 5 (Power).

   • Activities: Race-specific training; maximal effort sets; tapering towards competitions.

4. Transition Phase (10% of total cycle time)

   • Focus: Active recovery and mental rejuvenation.

   • Zones: Mostly Zone 1 (Smooth) and light Zone 2 (Strong).

   • Activities: Easy swims; recreational activities; cross-training.

   • Note: Active recovery days are also optimal for technique improvement. Athletes can focus on refining their stroke mechanics, turns, and starts, ensuring efficient movement in the water.

Mesocycle

A mesocycle is a block of training within the macrocycle, typically lasting 12 weeks. It focuses on specific training goals.

Example Mesocycle Structure:

1. Base Building (30% of mesocycle)

   • Zones: Zone 1 (Smooth) and Zone 2 (Strong).

   • Activities: Long-distance swims; moderate pace; technique work.

   • Intensity: 70-80% of maximum effort.

2. Intensity Boost (40% of mesocycle)

   • Zones: Introduce Zone 3 (Fast) and Zone 4 (Sprint).

   • Activities: Interval training; speed drills; high-intensity sets.

   • Intensity: 80-90% of maximum effort.

3. Recovery (20% of mesocycle)

   • Zones: Primarily Zone 1 (Smooth) with some light Zone 2 (Strong).

   • Activities: Easy swims; low-intensity drills; active recovery.

   • Intensity: 60-70% of maximum effort.

   • Note: Active recovery days are crucial for technique improvement. Athletes should focus on refining their strokes, turns, and starts, ensuring efficient movement in the water.

4. Performance Push (10% of mesocycle)

   • Zones: Focus on Zone 4 (Sprint) and Zone 5 (Power).

   • Activities: High-intensity intervals; race simulations; maximal effort sets.

   • Intensity: 90-100% of maximum effort.

Microcycle

A microcycle is a shorter training block within a mesocycle, typically lasting one week. It includes a variety of sessions to target different energy systems.

Example Microcycle Structure:

1. Endurance and Technique (20% of microcycle)

   • Zones: Zone 1 (Smooth) and Zone 2 (Strong).

   • Activities: Long swim focusing on technique and form.

2. Speed and Power (20% of microcycle)

   • Zones: Zone 4 (Sprint) and Zone 5 (Power).

   • Activities: High-intensity sprints; power-focused drills.

3. Active Recovery and Technique (10% of microcycle)

   • Zones: Zone 1 (Smooth).

   • Activities: Easy swim; technique refinement; low-intensity drills.

   • Note: Active recovery days are crucial for technique improvement. Athletes should focus on refining their strokes, turns, and starts, ensuring efficient movement in the water.

4. Threshold Training (20% of microcycle)

   • Zones: Zone 3 (Fast).

   • Activities: Tempo swims; sustained high-intensity efforts.

5. Mixed Intervals (20% of microcycle)

   • Zones: Combination of Zone 2 (Strong) and Zone 4 (Sprint).

   • Activities: Interval sets with varying intensities and distances.

6. Race Simulation (5% of microcycle)

   • Zones: Zone 5 (Power).

   • Activities: Simulated race conditions; maximal effort sets.

7. Rest or Light Activity (5% of microcycle)

   • Zones: Rest day or light Zone 1 (Smooth) activity.

   • Activities: Complete rest or gentle swim.

By following these structured training cycles and understanding the AFA's Yeti Energy System, athletes can effectively balance intensity and recovery, ensuring steady progress and peak performance. This model highlights the importance of active recovery days for optimal technique improvement, providing a well-rounded approach to training.