Training Log Template (Page 3 of 4) in pdf

Training Log

A training log is a tool that can help improve your swimming performance. If used properly

and accurately it may make training more effective in helping you understand yourself as a

swimmer! This training log is designed to assist you in tracking changes in certain

parameters over time. The monitoring of these variables is very important in providing

feedback for you and your coach. This feedback may be used to adapt current and future

training, as well as to monitor seasonal changes in these parameters. It should be

completed on a daily basis, in order to accurately reflect trends and changes within those

variables. To receive the most benefit from your training log, it should be used on a

consistent and continuous basis. Initial use of the training log may take up to 10 minutes a

day. However, after becoming accustomed to the training log, you should be able to

complete the log in no more than 5 minutes a day!

Below is a description of each item on the training log along with the time of the day,

morning (AM) or afternoon (PM), that the item should be evaluated:

Time of Day

Item Should be

Recorded

o Resting Heart Rate- Record your resting heart rate first thing in

the morning while you are still lying in a prone position (flat) in bed.

Heart rate can be taken either on the neck or the wrist. Your heart

rate should be counted for exactly one minute beginning with

zero…1…2...3 and so on.

o Quality of Sleep- Record how well you slept the previous night

based on a five-point scale ranging from “very poor” to “very

restful”.

o Length of Sleep- Record how long you slept in hours. This should

include only those hours of actual sleep from the previous night

(not reading in bed, watching TV, etc.).

o Willingness to Train- Record your willingness to train based on a

four-point scale ranging from “did not train” to “very willing”.

Willingness to train relates directly to your workout or practice

session.

o Mood State- Record your mood state on a five-point scale ranging

from “very unmotivated” to “very motivated”. Mood state is a

reflection of how you feel (your state of mind) on that day and your

motivation.

o Rating of Fatigue- Record your fatigue level on a five-point scale

ranging from “high” to “low”. Fatigue can be described as a feeling

of excessive whole -body tiredness and exhaustion that affects the

ability to function normally due to lack of energy. Usually, sleep will

not relieve the feelings of fatigue. Fatigue is a long -term or

extended feeling of heaviness and exhaustion that can be

cumulative over time.

Training Log Template Page 3