1. all things performance related © Copyright 2015 Swimiant Ian Turner

2. all things performance related © Copyright 2015 Swimiant  Desired end result in mind  Start periodisation at the end not the beginning (plan right to left)  Plan has to work in conjunction with the race calendar  Start with your weekly plan!

3. all things performance related © Copyright 2015 Swimiant  Duration determined by the importance of the meet ◦ Is it 6 months, 12 months, 10 weeks?  Or ◦ A school term?

4. all things performance related © Copyright 2015 Swimiant  The macrocycle broken down into six week blocks (school half terms)  Adaptions in the body both physical and chemical  Changes that will provide energy to the muscles

5. all things performance related © Copyright 2015 Swimiant  Your weekly plan  Specificity  Desired or enforced adaptations  Smaller the group the easier it is to implement individualised micocycles

6. all things performance related © Copyright 2015 Swimiant  Ignore this at your peril  Always remember they are tougher than you think  48 weeks a year?  Do you swim Saturday morning or Sunday night? ◦ Consequences of?  1 full day recovery per week? ◦ Is it a Sunday?

7. all things performance related © Copyright 2015 Swimiant Volume Days to target meet

8. all things performance related © Copyright 2015 Swimiant  Nonsense talked about age group tapering by coaches, parents and swimmers  Rest age groupers at your peril ◦ No muscle bulk  Realise that girls need less rest than boys ◦ Muscle bulk  Realise that girls will recover faster than boys  Some consideration to the psychology  TAPER = RESTING MUSCLE  NO MUSCLE = LITTLE REST REQUIRED

9. all things performance related © Copyright 2015 Swimiant  Do not hesitate to bring swimmers into the pool every day prior to competition ◦ Low volume ◦ But…. ◦ Exposure to the stimulus

10. all things performance related © Copyright 2015 Swimiant  3-4 sessions per week 30 bbm threshold  Lock in speed from the start ◦ Speed development ◦ 200 speed development  Be prepared for times not to achieve race pace: e.g. a broken 200 set may be a bit out

11. all things performance related © Copyright 2015 Swimiant AMPM MondayZone 2 Aerobic Maintenance Zone 3/4 High Heart Rate TuesdayRest and RecoverZone 5 Speed Development WednesdayZone 2 Aerobic Maintenance Zone 2 Threshold ThursdayZone 3 Specific Over Distance Zone 3/4 High Heart Rate FridayZone 2 Aerobic Maintenance Zone 2 Preparation for 200 Speed SaturdayZone 4 200 Speed Work Rest and Recover SundayRest and Recover Identify where you expect to make a gain!

12. all things performance related © Copyright 2015 Swimiant AMPM MondayZone 2Zone 3 TuesdayZone 1Zone 4/5 WednesdayZone 1/2Rest and Recovery ThursdayZone 3/4Zone 5 FridayZone 2 SaturdayZone 5Rest and Recovery SundayRest and Recovery Any strength and conditioning work must revolve around the weekly plan. But Sprinters are different!