Hastings Seagull Swimming Club Parents Meeting January 2016 - PowerPoint PPT Presentation

Hastings Seagull Swimming Club Parents Meeting January 2016

Planning & Training Zones

Cycle Planning • Typically three cycles per year based around targeted meets. • Sets written so that swimmers work at different intensities. • Testing through out which will be standardised across all 3 squads.

Cycle Planning • Each cycle is divided into 5 phases – Preparation Phase – Endurance Phase – Specific Preparation – Quality Phase – Race Preparation • At the end of each cycle, the swimmer is fitter and stronger and ready to start the next cycle.

National Squad

Training Examples • A2 Aerobic Maintenance 200 PB + 24 secs = 2:34.00 (2:10 pb) Half time 1:17.00 20x100 Rest Interval 10 sec • Target Time to hold 1:17.00

Training Examples • A3 Aerobic Development 200 PB + 20 secs = 2:30.00 (2:10 pb) Half time = 1:15.00 20x100 Rest Interval 10 sec • Target time to hold 1:15.00

Training Examples • Vo2 Aerobic Overload 200 PB+ 5 secs = 2:15.00 (2:10 pb) Half time = 1:07.50 16x100 on 1:50 • Target time to hold 1:07.50 Or 4x4x100 on 1:40 Hold 1:07.50. 200 recovery between sets

Training Examples Lactate Production Lactate Tolerance 10x50 on 2:30 3x3x100 on 3:00 with 100 easy Hold 2 nd 50 Pace of 100PB on 2:00 between sets. PB Time 2:10.00 PB Time 1:00.00 Race Splits Out on 1:02.00 Race Splits Out on 29.00 Back on 1:08.00 Back on 31.00 Target Time Hold 1:08.00 Target Time Hold 31.00 Training outcome Training outcome Late season race specific pace Development of anaerobic work/tolerate race conditions system

Training Examples • Lots of swimmers with different target times can be difficult to monitor. • Check your Heart Rate to make sure! • A1 ~140 bpm • A2 ~160 bpm • A3 ~180 bpm • Vo2 ~190 bpm • Lactate – max 

Example Set Activity/Comments Off-Times / Tot Dist Sets Dist Stroke Special Instructions Rest Warm Up 200 FC / BK / 800 4 In 200's +15 FC / CH 200 1 200 CH Pull / Kick in 100’s +15 1000 Pre Set Fly kick U/W last 7m of 500 5 100 FC @1:45 last length 300 4 75 CH Build in 25's LC @1:30 400 4 100 FC +Fins

Main Set - A3 ≈ 180 Example Set 750 15 50 FC Descending 1-3 @55, 50, 45 600 6 100 FC / BKKick in 100's @2:00 400 4 100 FC Hold TT @1:50 Post Set Kick /pull / swim in IM 675 9 75 sets (Fly/Fly/BK, +15 switch BK/BK/BR, BR/BR/FC) 125 5 25 FKOB +15 IM 400 8 50 Drill / swim in 25's +15 order Swim down Swim including DABK 400 2 200 CH +15 Total Stretch afterwards 6,100

Training • Tuesday – Extra 30 minutes for County Sq – Extra 60 minutes for Fitness & Performance • New equipment • Goal Setting • Training expectations

Code of Conduct • Treat your Coach and fellow swimmers with respect. • If you need to leave the pool for any reason during training inform your coach before doing so. • If you arrive late report to your coach before entering the pool. • Listen to what your coach is telling you at all times and obey instructions given. • Do not skip sets or lengths – you are only cheating yourself and it upsets other swimmers. • Do not stop and stand in the lane or obstruct others from completing their training.

Stopping! 1 A B C D 2 A B C D 3 A C B D