1. High School Seasonal Structure Limited time and resources variables 12 weeks or less 12 hours of practice time per week One or Two Coaches 1

2. Basic Philosophy (K.I.S.S.) Attitude Consistency Hard Work

3. Core Focus Mental Starting with the end in mind Proper Processing Measuring Time management Accountability

4. Core Focus Physical Flexibility Nutrition Strength

5. Training Calendar 10-12 weeks (Team or Individual) Start with the end in mind 10-12 hours per week to prepare 1-2 meets per week starting week 4 or 5

6. Weeks One and Two (FlexDrylBBRRRRun RunRuRun-Drills (FLEX-DRYLAND- RUN/BIKE-DRILLS TWO Flex-Dryland-Run/Bike-Drills No Set Structure Team Building (Year Round Swimmers?)

7. Weeks Three-Six Flexibility Dryland Drills Endurance Sets Group Structure

8. Weeks Seven and Eight Flexibility Dryland Drills Broken “Sets” x 4

9. Weeks Nine and Ten Flexibility Dryland Drills Broken “Events” x 2

10. Weeks Eleven and Twelve Flexibility Dryland “Tease” Timing Specific Drills Broken Race Preparation