1. PART 3 Use Knowledge and Understanding to Analyse Performance

2. Question 5: Explain in detail how you used this knowledge to design a relevant training programme to address your performance needs identified in question 2(b) (6) Discuss S.O. F.I.T. R and give examples to the following when making up your training programme: How do you intend to make your programme SPECIFIC? - FREQUENCY (How often do you intend to train?) - INTENSITY (How many lengths will you do / How long will your rest periods be?) - TIME/DURATION (How long will each session last / How many weeks will you train?) How did you intend to avoid REVERSIBILITY?

3. Question 6: Describe, in detail, the programme of work you used to develop your performance. (6) Describe each part of your training programme (Sections 1-6) 1.Warm-up (continuous) 2.CVE (interval) 3.LME (interval / float work) 4.Recovery Swim (continuous) 5.Speed Work (interval) 6.Warm-down (continuous) Explain what you are doing in each section and why. (Ie. LME done to help maintain good technique for longer)

4. Question 7: Explain why any adaptations / changes were made to your programme. Give specific examples of these adaptations / changes. (4) To avoid a performance plateau you had to make changes (overload). Describe any changes you made to either (or all) of the following. F= Frequency (why/why not?) I= Intensity (why / why not?) T=Time (why / why not) Did you avoid reversibility ( why or why not?) Train Improve Work harder Change F I T

5. Question 8: Describe, in detail, how you monitored the effectiveness of your programme of work. (4) How did you re-test? Explain, in general what these test might tell you. 16 LENGTH TIMED SWIM ( CVE levels, Time – better/ worse) T5 SWIM TEST (pacing / more distance / base speed) 50m TIMED SWIM (speed / quicker?) 200m ENDURANCE SWIM ( pacing / HR / Technique 1-4 better/ overall time)

6. END OF PART 3