Aquaknights Coaches Summit 2011 He who controls the present, controls the past, He who controls the past, controls the future

What is our GOAL? What is your club structure ? What is the regional structure ? National structure ? Coaches Summit 2011 Pathway for Aquaknight

To compete at the highest level:- It takes 10 years of extensive practice to excel in anything (H Simon, Nobel Laureate) 10 years or 10,000 hours (Ericsson and Charness (1994) and Salmela et al (1999) 10,000 hours in 10 years: 20 hours per week x 50 weeks per year Coaches Summit 2011 Pathway for Aquaknight

Coaches Summit 2011 Points Aquaknight AgesOpen Male/Female 94/93 (17/18) Male 95/94 (16/17) Female 96/95 (15/16) Male 97/96 (14/15) Female 98/97 (13/14) Male 98/00 (11/13) Female 99/01 (10/12) Training to Win Training to Compete Training to Train SwimSkills FINA Points Top 50, 2 per country 750+ Y Y y B Skill requirements International Silver Bronze Junior Gold

Coaches Summit 2011 Aquaknights CSNZ/SNZ Region/CSNZ Region/Club/CSNZ Region/Club CSNZ/SNZ Fina Points Top 50, 2 per country y B Skill requirements AgesOpen Male/Female 94/93 17/18 Male 95/94 (16/17) Female 96/95 (15/16) Male 97/96 (14/15) Female 98/97 (13/14) Male 98/00 (11/13) Female 99/01 (10/12)

CSNZ Championship Auckland Championship Swimming NZ National Age Groups Swimming NZ Opens Australia State Championships Any international swim meet while in NZ team Swimming Australia Age Groups One other mid year that Clive decides Coaches Summit 2011 Meets Long Course Meets where swimmers can qualify for Aquaknights

Female years, Male years. Emphasis on skill development. Learn all 4 strokes, starts, turns and finishes. Training emphasis on 200 IM / 400 free + Period of peak motor development. Skills testing / RADS Club coaches – education for swimmers Coaches Summit 2011 JuniorJunior

Female 14 years, Male years. Sports specific training all year round. Emphasis on training rather than competing. Individual medley Period of peak aerobic development (sprint base swimmers) + endurance development (distance base swimmers) High volume, low intensity. SKILL WORK – GREAT ATHLETES HAVE GREAT SKILLS Coaches Summit 2011 Bronze KEY Group

Develop Relays to create depth and team culture 4x200 M+F 4x100IM/free M+F Exposure to international competition Continued growth and development in coaches and swimmers Coaches Summit to TOP 6 in World

Coaches Summit 2011 LTAD- Training JuniorBronzeSilverGold/ International Training Sessions (per week) Swimming: 4-6 sessions mins/ses Swimming 6-12 sessions 120 mins/ses Swimming 8-12 sessions 120 mins/ses Swimming sessions 120 mins/ses Training Hours (per week) Pool: 4-7 hrs Land: 1-2 hrs Pool: hrs Land: 2-3 hrs Pool: hrs Land: 3-4 hrs Pool: hrs Land: 3-6 hrs Training Volumes (per week) 8-14 km/wk km/wk Leading to: km/wk km/wk (Depends on specialism) Periodisation Single (1 x 48 weeks) Double (2 x 24 weeks) Double (2 x 24 weeks) Triple (3 x 15 weeks) Double (dist) (2 x 24 weeks) Triple (m. dist) (3 x 15 weeks) Multiple (spr) Ref British Swimming

"I swam the race like I trained to swim it. It is not mathematical. I just let my body do it. It is a lot easier if you let your body do what it is trained for." Ian Thorpe Coaches Summit 2011 ConclusionConclusion