The CGA training program is based on the Calvert Hall College High School Training Chart (shown below).
The coaching staff firmly believes that, when training for competitive swimming, athletes must recognize how their own bodies respond to each individual practice. This training chart coordinates easy-to-remember color codes with specific goals associated each set.
Whether your swimmer is tapering for a big meet or recovering from a hard work out the day before, the coaching staff at CGA is prepared to meet the individual needs of each swimmer.
| CALVERT HALL COLLEGE HIGH SCHOOL - TRAINING CHART |
||||||
| Color |
Energy Source |
Importance |
Lactic Acid (mm/l) |
Heart Rate |
Effort |
Swimmer feelings |
| Clear 1 |
sub-aerobic |
Warm Up/Recovery |
< 2 |
< 20 |
Low |
Relaxed |
| Clear 2 |
sub-aerobic |
Technique/Drill |
< 2 |
< 20 |
Low |
Relaxed |
| White |
AEROBIC - Breakdown of fatty acids |
Recuperation, all distances |
1-3 |
20-23 |
Low |
Comfortable |
| Pink |
AEROBIC - Breakdown of fatty acids |
Recuperation, all distances |
2-4 |
22-25 |
Low-Med |
Moderate |
| Red |
AEROBIC - Breakdown of glycogen |
Aerobic development, all distances |
2-5 |
24-27 |
Med-High |
Hard |
| Orange |
AEROBIC - Breakdown of glycogen |
Aerobic development, all distances |
4-7 |
26-30 |
High-V. high |
Very Hard |
| Blue |
AEROBIC - Breakdown of glycogen |
Max. Oxygen Consumption |
5-8 |
within 10 of max. |
min. 80% of race speed |
Very Hard, Racing speed. |
| Purple1 |
ANAEROBIC - breakdown of glycogen w/out O2 |
Lactic Acid production. Short distance. |
6-10 |
30+ |
Very High |
Powerful, fatiguing. |
| Purple2 |
ANAEROBIC - breakdown of glycogen w/out O2 |
Lactic Acid production. Short distance. |
11-22 |
30+ |
Very High |
Muscle soreness, diminished coordination |
| Green1 |
Immediate breakdown of phosphocreatine |
Quick-twitch muscle training |
2-3 |
22-26 |
Maximum |
Fast, breathless, not hard |
| Green2 |
Immediate breakdown of phosphocreatine |
Sustained speed, longer dist. than G1 |
3-6 |
24-30 |
Very High-Max |
Fast, breathless, can be hard. |
