Greg Buck

 Championship Swim Training (Sweetenham)  Swimming Fastest (Maglischo)  Ian Turners notes from last years seminars (ASA South East swimming website)  The Science of winning (Olbrecht)  Tapering and Peaking (Mujika)

3 “pathways”  ATP-CP, fast release, without oxygen, 0-8s

3 “pathways”  ATP-CP, fast release, without oxygen, 0-8s  Anaerobic, mid-fast release, without oxygen up to 45s

3 “pathways”  ATP-CP, fast release, without oxygen, 0-8s  Anaerobic, mid-fast release, without oxygen up to 45s  Aerobic, mid-slow release, with oxygen, over 45s, endurance

3 “pathways”  ATP-CP, fast release, without oxygen, 0-8s  Anaerobic, mid-fast release, without oxygen up to 45s  Aerobic, mid-slow release, with oxygen, over 45s, endurance Co-ordinate to provide function (not exclusive)

Training Zone (Energy system) Alternative referencesDescription (target HR)Example A1 (Aerobic)Ez, AEC, En1, Capacity Low intensity training (50+bbm) 40x50 (1) drill with fins A2 (Aerobic) AEC, En1, Maintenance, Capacity Mid to Low intensity training (40-50bbm) 10x300 (30s RI) rotate paddles/pull/sponge A3 (Aerobic) AEC, En1, ICS, Development, Capacity Mid range Aerobic training (30-40bbm) 30x100 (1.30) at Pb plus 15 holding stroke count AT (Aerbobic – Anaerobic)En2, Threshold Anaerobic Threshold training (20-30bbm) 12x200 (3.15) at Pb plus 15-20secs CS (Aerobic – Anaerobic) En3, Overload, Heartrate, Crit Speed, MvO2, Aerobic Power Aerobic overload training (10-20bbm) 20x100 (2) at Pbplus10/400RP Race Pace (anaerobic) Anaerobic, LactTol, LactProd, RacePace, Sp2, Glycolosis Anaerobic Training (10- 20bbm) *Not for age groupers Prod: 16x50 (1.15) 1h1e Tol: 8x75m (3) HVO (ATP-CP)Sprint, Speed, Strength, Power, ATP-CP, Sp3 Sub 10 seconds efforts8x25m 1/2Mx ½ Ez (45)

 Phase 1: After training: sharp decline in performance through fatigue

 Phase 1: Training, sharp decline in performance  Phase 2: Recovery, increase in performance to original level

 Phase 1: Training, sharp decline in performance  Phase 2: Recovery (who long?), increase in performance to original level  Phase3: Super-compensation, increase in performance above original level

 Phase 1: Training, sharp decline in performance  Phase 2: Recovery (who long?), increase in performance to original level  Phase3: Super-compensation, increase in performance above original level  Phase 4: Loss of super-compensation, decrease in performance to original level

 Training stimulus applied, then rest  Repeat  Timing key (too much rest? Too little rest?)  Recovery affected by 1. Physiology and background of athlete 2. Diet (content and timing) 3. Recovery activity (stretching, low aero swim)

Optimum often dependant on: 1. Event 2. Age 3. Sex 4. Muscle Mass 5. Intensity/Length of cycle 6. External influences including stress

 If testing is going to be part of your program:  1. What are you testing?

 If testing is going to be part of your program:  1. What are you testing?  2. When are you testing?

 If testing is going to be part of your program:  1. What are you testing?  2. When are you testing?  3. Are the results accurate?

 If testing is going to be part of your program:  1. What are you testing?  2. When are you testing?  3. Are the results accurate?  4. What are you interpreting from the results?

 If testing is going to be part of your program:  1. What are you testing?  2. When are you testing?  3. Are the results accurate?  4. What are you interpreting from the results?  5. How are you going to react?

 If testing is going to be part of your program:  1. What are you testing?  2. When are you testing?  3. Are the results accurate?  4. What are you interpreting from the results?  5. How are you going to react?  6. Will the test itself influence the training process?

*Anaerobic Threshold tests: 1. Step tests (7x200/5x200/”snap shot”) 2. T20 (or T30) *Standard set (20x100m off 10s RI) *Isolated skill or performance tests 1. Starts, Turns, Speed 2. Efficiency 3. Kick or Gym strength tests

Ability to train is an important skill to be progressed Improving Aerobic capacity may reduce or at least take away time for performance. Age groupers need to think long term. (They have limited Anaerobic training requirements anyway.) How does this fit with Super-compensation in terms of loading and rest planning?)

Age related plans (LTAD doc, Squad guildine)  Volumes/ Attendance  Skill content and ability  Land training  Intensity content  Meets

1. Preparing for future programs *Volume *Content *Structure 2.Quadrennial performance plan *Type: progressive/ 3 prog-1prep/ Alternating *Long term content *Plan backwards (Ians advice last year)

 Key meets and goals, work back from there  Consider exams, Holidays, Camps  Individuals, sub-groups, squads  Starting point  Long term requirements of the cycle  2-4 peaks  Mid cycle meets  Volume targets and BPV  Refer to Macro cycle contents and differences  Discuss and review with other coaches

 Defines blocks of land and pool training (with review of last cycle)  Preparation  Main Training phase (split into sub blocks)  Taper phase  12-24wks long  Test sets defined  Communicated to participants

 3-6 wks  Progressive, Descending, Flat, Linear, On feel  Rest and adaptation planned (can be on need)  Competition volume and intensity considered  Land content  Quality sets on defined days throughout  Consistant

SprintAnaerobicAerobicLand Preparation Short skill based (Starts, turns, FL kick) progressed Efficiency Sets, progressed Desc to AT, A1-3 Over distance and Drills, progressed Cross training, Core, progressed Endurance As above Prep sets (Lact Prod to Tol) and competition AT, MvO2, A1-3 Overdistance moving to Short rest, Skill work Core and Strength cycle Quality May be lengthened and applied to racing conditions Lact Tol moving to Race Pace CS, MvO2, 400RP, Maintain the “Rainbow” with stroke skill Core and Specific Power cycle, may start to taper Taper As above, monitored and reduced linearly Efficiency and 25m alt days, reduced ICS and CS alt days, reducing Core and stretching reduced

 Primary session objectives  0-5 Secondary objectives  Volume, Intensity, Land  Recovery and days off  Stroke % (IM planning)  Quality sets progression

 Progress 1-2 sets in a session from week to week (too much and you will not get the desired primary effect, too little and no effect)

 Progress 1-2 sets in a session each week (too much and you will not get the desired primary effect, too little and no effect)  Progress 1-2 aspects in a set each week (turn around time, volume, target time)

 Progress 1-2 sets in a session each week (too much and you will not get the desired primary effect, too little and no effect)  Progress 1-2 aspects in a set each week (turn around time, volume, target time)  Progression consistent with meso-cycle

 Progress 1-2 sets in a session each week (too much and you will not get the desired primary effect, too little and no effect)  Progress 1-2 aspects in a set each week (turn around time, volume, target time)  Progression consistent with meso-cycle  Don’t just add more for the sake of it

 Progress 1-2 sets in a session each week (too much and you will not get the desired primary effect, too little and no effect)  Progress 1-2 aspects in a set each week (turn around time, volume, target time)  Progression consistent with meso-cycle  Don’t just add more for the sake of it  Don’t just do a standard AT set because your micro plan says so

 Progress 1-2 sets in a session each week (too much and you will not get the desired primary effect, too little and no effect)  Progress 1-2 aspects in a set each week (turn around time, volume, target time)  Progression consistent with meso-cycle  Don’t just add more for the sake of it  Don’t just do a standard AT set because your micro plan says so  Adapt to circumstances (tiredness, meets, injury)

 Progress 1-2 sets in a session each week (too much and you will not get the desired primary effect, too little and no effect)  Progress 1-2 aspects in a set each week (turn around time, volume, target time)  Progression consistent with meso-cycle  Don’t just add more for the sake of it  Don’t just do a standard AT set because your micro plan says so  Adapt to circumstances (tiredness, meets, injury)  Plan for technical and psychological aspects too

Progression examples Developing Anaerobic capacity at TRP in experienced Youth athlete 8x50 (2) hold skill, turn speed and TRP 12x50 (2) hold skill, turn speed and TRP 16x50 (2) 20x50 (2) Early season build volume of Lact Tol work in Endurance phase (typically experienced sprinters) (CE 2014) Reducing volume of intensive work in Taper for Mid Dist Senior Female: off 50), off 1.30) *failure noted, swam on at BE holding skill and SC off 60), off 1.45) *failure minimal noted, increased rest interval off 60 then off swimmers call), off 2) *no failure Maintain TRP in early taper phase, progressing amount of recovery (2015) Developing Aerobic Capacity in age group swimmers 12x150m FR off 3mins 12x175m (drop to 150m if not making turn arund or stroke count) 12x200m (drop to 175m/150m if not making turnaround or stroke count) Ensuring skill is maintained off walls and in stroke