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HMS, BM EQ-Bank 262 MC

A swimmer aims to improve their anaerobic capacity for 100 m sprint events. Which training program based on the FITT principle is most appropriate?

  1. Frequency: daily; Intensity: 60% MHR; Time: 45 minutes; Type: continuous swimming
  2. Frequency: 3-4 times per week; Intensity: 85-95% MHR; Time: 20-30 minutes; Type: interval training
  3. Frequency: twice weekly; Intensity: 70% MHR; Time: 60 minutes; Type: fartlek training
  4. Frequency: 5 times per week; Intensity: 65-75% MHR; Time: 90 minutes; Type: long slow distance
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Consider Option B: Frequency: 3-4 times per week; Intensity: 85-95% MHR; Time: 20-30 minutes; Type: interval training

  • Anaerobic capacity for sprint events requires high-intensity interval training at 85-95% MHR with adequate recovery between sessions (3-4 times per week).

Other Options:

  • A is incorrect: Daily training with moderate intensity and longer duration targets aerobic capacity, not anaerobic capacity.
  • C is incorrect: Twice weekly is insufficient frequency, and 70% MHR is too low intensity for anaerobic development.
  • D is incorrect: This program describes typical endurance training focusing on aerobic capacity, not anaerobic development for sprinting.