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 10x50 on 2:30 Hold 2nd 50 Pace of 100PB PB Time 1:00.00 Race Splits Out on 29.00 Back on 31.00 Target Time Hold 31.00 Training outcome Development of anaerobic system Lactate Tolerance 3x3x100 on 3:00 with 100 easy

• n 2:00 between sets.

PB Time 2:10.00 Race Splits Out on 1:02.00 Back on 1:08.00 Target Time Hold 1:08.00 Training outcome Late season race specific pace work/tolerate race conditions

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

Tot Dist Sets Dist Stroke Activity/Comments Special Instructions Off-Times / Rest Warm Up 800 4 200 FC / BK / FC / CH In 200's +15 200 1 200 CH Pull / Kick in 100’s +15

1000

Pre Set 500 5 100 FC Fly kick U/W last 7m of last length @1:45 300 4 75 CH Build in 25's LC 400 4 100 FC +Fins @1:30

Example Set

Main Set - A3 ≈ 180 750 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 675 9 75 IM switch Kick /pull / swim in sets (Fly/Fly/BK, BK/BK/BR, BR/BR/FC) +15 125 5 25 FKOB +15 400 8 50 IM

• rder

Drill / swim in 25's +15 Swim down 400 2 200 CH Swim including DABK +15 Total 6,100 Stretch afterwards

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
• bey 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.

1 A B C D 2 A B C D 3 A C B D

Stopping!