Season Finale Mesocycle for "Super J.O." Swimmers

Four week preparation plan:  SCS Champs (Super J.O.s)

WEEK ONE
Jan. 22-25 (4 days)
Peak recovery week  (2500yds/day)
Competition:  RW Champs – not attending
Balance and breathing drills.  Starts, turns finishes, UW dolphin kicks
Gear:  Paddles, buoy, snorkel, kickboards

WEEK TWO
Jan. 27-Feb. 1 (6 days)
Peak intensity week 1 (3500yds/day)
High volume, high intensity
Daily gear:  Paddles, buoy, fins, kickboards

WEEK THREE
Feb. 3-8 (6 days)
Peak intensity week 2 (4000yds/day)
Competition:  Blue JO Max meet – some attending
High volume, high intensity
Daily gear:  Paddles, buoy, fins, kickboards

WEEK FOUR
Feb. 10-14 (5 days)
Peak performance week (2500yds/day)
Competition:  SCS Champs (Super JOs) – All qualified
Speed work, racing skills
Daily gear:  fins, kickboards

Team Goals: Learn from mistakes made at J.O.s - Improve speed through technical enhancement - Increased volume and intensity - Stepping up individual effort for practice performance - Fine-tune racing details to optimize performance levels - Continue to build confidence with invincible attitudes and mental & physical preparation.