Peter Hill Swimming

Your season checklist. What to do TODAY:

☐ Review your macrocycle
☐ Check your mesocycles
☐ Plan your microcycles
☐ Schedule your taper
☐ Integrate dryland
☐ Plan mental training

The season starts in 5-6 weeks. Don't wait.

PERIODISATION - A SWIM COACHES GUIDE.
Link in bio. 🏊‍♂️📖

Visit TikTok to discover videos! Watch, follow, and discover more trending content.

💬 "What's the #1 thing you're taking from this campaign?"

- The Emma lesson?
- The 3 pillars?
- The taper formula?
- The complete system?

Drop your answer below. I'd love to hear what's resonated most.

The season starts in 5-6 weeks. Make it count.

PERIODISATION - A SWIM COACHES GUIDE.

Get your copy: https://amzn.eu/d/0fQbtPi3

Periodisation: A swim Coaches Guide Periodisation: A swim Coaches Guide

5 keys to championship performance:

1️⃣ The Emma Lesson
2️⃣ The 3 Pillars
3️⃣ Energy Systems
4️⃣ The Taper
5️⃣ The Mind

Master these 5 = Build champions.

PERIODISATION - A SWIM COACHES GUIDE.
Link in bio. 🏊‍♂️📖

Visit TikTok to discover videos! Watch, follow, and discover more trending content.

We've covered:
- Emma Story (why talent isn't enough)
- 3 Pillars (foundation)
- Energy Systems (train the right system)
- Sprinters vs Distance (different species)
- Common Mistakes (learn from mine)
- Macrocycle, Mesocycle, Microcycle (the structure)
- Tapering and Peaking (peak at the right time)
- Dryland Integration (connect to the pool)
- Monitoring & Adjusting (real-time optimization)
- Special Considerations (master the exceptions)
- Psychological Periodisation (train the mind)

Today: The Complete Blueprint.

Everything comes together. 🏊‍♂️

The Complete Periodisation Blueprint:

1️⃣ Start with WHY – The Emma Story
2️⃣ Build the FOUNDATION – 3 Pillars
3️⃣ Plan the SEASON – Macro/Meso/Micro
4️⃣ Peak at the RIGHT TIME – Taper
5️⃣ Integrate EVERYTHING – Dryland, Monitoring
6️⃣ Train the MIND – Psychology

The Blueprint Timeline:

Plan backwards from the championship meet.
- 5-6 weeks out: Finalise macrocycle
- 4-5 weeks out: Finalise mesocycles
- 3-4 weeks out: Finalise microcycles
- 2-3 weeks out: Begin taper prep
- 1-2 weeks out: Taper ex*****on
- Race week: Peak!

The 5 Keys to Championship Performance:

1️⃣ The Emma Lesson – Don't train everyone the same
2️⃣ The 3 Pillars – Progressive Overload, Specificity, Recovery
3️⃣ Energy Systems – Train the right system
4️⃣ The Taper – Peak at the right time
5️⃣ The Mind – Train it systematically

The 80/20 Rule of Periodisation:

80% of your results come from 20% of your efforts.

Focus on:
1. Planning the macrocycle
2. Tapering correctly
3. Individualising for sprinters vs distance
4. Monitoring and adjusting
5. Training the mind

Your Season Checklist – What to Do TODAY:

☐ Review your macrocycle – is it mapped?
☐ Check your mesocycles – are they structured?
☐ Plan your microcycles – do you know each week?
☐ Schedule your taper – count backwards
☐ Integrate dryland – connect it to the pool
☐ Plan mental training – add psychology

Don't wait. Start NOW.

Remember:

"The best coaches aren't those who never make mistakes. They're those who measure, diagnose, and adjust faster than the competition."

You have the system. Now execute it.

I wrote the book I wish I had when I started: PERIODISATION - A SWIM COACHES GUIDE.

32 years of coaching. Hundreds of national records.

Get your copy: https://amzn.eu/d/0gln6n5A

The Complete periodisation Blueprint.

Everything comes together:
- Emma Story
- 3 Pillars
- Energy Systems
- Sprinters vs Distance
- Macro/Meso/Micro
- Taper
- Dryland
- Monitoring
- Special Considerations
- Psychology

The complete periodisation system.

PERIODISATION - A SWIM COACHES GUIDE.
Link in bio. 🏊‍♂️📖

Visit TikTok to discover videos! Watch, follow, and discover more trending content.

The brain has biomarkers too.

- HRV < 60ms → Cognitive deload
- Salivary IgA < 40 → Glutamine
- Pupil dilation > 6mm → L-theanine

Measure the brain like you measure the body.

PERIODISATION - A SWIM COACHES GUIDE.
Link in bio. 🏊‍♂️📖

Visit TikTok to discover videos! Watch, follow, and discover more trending content.