1. Hertford SC WHY?WHAT?WHEN?

2. Anaerobic (lactic) No Oxygen Sp 1 and 2 Aerobic Aerobic With Oxygen With Oxygen End I, II, III and End I, II, III and Race pace Race pace Anaerobic Alactacid ATP-CP Sp 3 Energy Systems

3. Anaerobic Alactacid – (ATP-CP) Aerobic - (oxygen) Anaerobic -(without oxygen, lactic) Assume a 100 m race: ½ length Anaerobic Alactacid – Sp 3 3 lengths Aerobic – End I, II, III and Race Pace ½ length Anearobic (lactic) – Sp1 and 2 Energy Systems

4. Energy is stored in a combination of: ATP – adenosine triphosphate CP – creatine phosphate Carbohydrates, fats & proteins ATP is only energy for muscular contraction. All others used to recycle ATP after use. ADP – adenosine diphosphate remains after ATP used. CP is the most rapid source of energy for ATP recycling ADP combines with CP and recycles to ATP Little CP is replaced in exercise as all is used to replace ATP Carbohydrates - Glycogen is the next fastest source after CP exhausted. When exercise begins the glycogen stored in the muscles is converted back into glucose. Storage Forms of Energy

5. Energy is stored in a combination of: ATP – adenosine triphosphate CP – creatine phosphate Carbohydrates, fats & proteins Storage Forms of Energy

6. ATP – adenosine triphosphate ATP is only energy for muscular contraction. All others used to recycle ATP after use. ADP – adenosine diphosphate remains after ATP used. Storage Forms of Energy

7. CP – creatine phosphate CP is the most rapid source of energy for ATP recycling ADP combines with CP and recycles to ATP Little CP is replaced in exercise as all is used to replace ATP Storage Forms of Energy

8. Carbohydrates, fats & proteins Carbohydrates - Glycogen is the next fastest source after CP exhausted. When exercise begins the glycogen stored in the muscles is converted back into glucose. Storage Forms of Energy

9. ATP-CP System (Anaerobic alactacid) CP for first few seconds then glycogen. After approximately 20 seconds CP input is negligible. Aerobic Metabolism Anaerobic Metabolism Energy Metabolism

10. Aerobic (with oxygen) End I – Basic Endurance (about 70%) End II – Threshold Endurance (between 75-85%) End III – Overload Endurance (about 90% plus) Race Pace (Race Speed) Anaerobic (without oxygen) Sp 1 - Lactate Tolerance (Max speed, no pacing) Sp 2 - Lactate Production (As fast as possible) Sp 3 - Power (Max speed) Types of Training

11. To develop aerobic endurance and to reinforce skills. To develop aerobic endurance and to reinforce skills. To improve and maintain ability to train at higher speeds. To improve and maintain ability to train at higher speeds. About 70% and quite comfortable. About 70% and quite comfortable. Using a scale of 1-20, a perceived effort between 12 and 14 is usually indicative of basic endurance training speed. Using a scale of 1-20, a perceived effort between 12 and 14 is usually indicative of basic endurance training speed. Add between 2-6 secs per 100m to each swimmer ’ s threshold training pace. Add between 2-6 secs per 100m to each swimmer ’ s threshold training pace. Heart rate between 30-60 below maximum rate but this method has more margin for error. Heart rate between 30-60 below maximum rate but this method has more margin for error. Long sets up to 4,000m with short rests. Long sets up to 4,000m with short rests. Approximately 50-70% of mileage depending on stage of season. Approximately 50-70% of mileage depending on stage of season. Endurance I - Basic

12. Overloads the aerobic system to maximum, and raises the anaerobic threshold. Overloads the aerobic system to maximum, and raises the anaerobic threshold. Improves the aerobic capacity of both FT and ST fibres. Improves the aerobic capacity of both FT and ST fibres. Maximum improvement of the aerobic system used in races. Maximum improvement of the aerobic system used in races. Between 75% - 85% and quite hard. Between 75% - 85% and quite hard. Using a scale of 1-20 at a perceived effort between 15 and 17 is usually indicative of threshold endurance training speed. Using a scale of 1-20 at a perceived effort between 15 and 17 is usually indicative of threshold endurance training speed. From T30/T20 or current PB. From T30/T20 or current PB. Heart rate between 10-20 below maximum rate but this method has more margin for error. Heart rate between 10-20 below maximum rate but this method has more margin for error. Long sets up to 4,000m with rests between 10-45secs depending on repeats. Long sets up to 4,000m with rests between 10-45secs depending on repeats. Approximately 20-40% of mileage – major sets use 50-70% of stored glycogen. Approximately 20-40% of mileage – major sets use 50-70% of stored glycogen. Endurance II - Threshold

13. Overloads the aerobic system to maximum, and raises the anaerobic threshold. Overloads the aerobic system to maximum, and raises the anaerobic threshold. Improves the aerobic capacity of both FT and ST fibres. Improves the aerobic capacity of both FT and ST fibres. Maximum improvement of the aerobic system used in races. Maximum improvement of the aerobic system used in races. Between 75% - 85% and quite hard. Between 75% - 85% and quite hard. Using a scale of 1-20 at a perceived effort between 15 and 17 is usually indicative of threshold endurance training speed. Using a scale of 1-20 at a perceived effort between 15 and 17 is usually indicative of threshold endurance training speed. Endurance II - Threshold

14. From T30/T20 or current PB. From T30/T20 or current PB. Heart rate between 10-20 below maximum rate but this method has more margin for error. Heart rate between 10-20 below maximum rate but this method has more margin for error. Long sets up to 4,000m with rests between 10-45secs depending on repeats. Long sets up to 4,000m with rests between 10-45secs depending on repeats. Approximately 20-40% of mileage – major sets use 50- 70% of stored glycogen. Approximately 20-40% of mileage – major sets use 50- 70% of stored glycogen. Endurance II – Threshold (cont)

15. Stresses the mix of energy systems as used in races, and improves VO2 max. Stresses the mix of energy systems as used in races, and improves VO2 max. About 90% and very hard. About 90% and very hard. Using a scale of 1-20 at a perceived effort between 18 and 20 is usually indicative of overload training speed. Using a scale of 1-20 at a perceived effort between 18 and 20 is usually indicative of overload training speed. Deduct between 2-3 secs per 100 from threshold speed. Deduct between 2-3 secs per 100 from threshold speed. Heart rate at maximum rate but this method has more margin for error. Heart rate at maximum rate but this method has more margin for error. Set length up to 2,000m on main stroke with long rests – 30 secs to 2 mins depending on repeat distances. Set length up to 2,000m on main stroke with long rests – 30 secs to 2 mins depending on repeat distances. Up to 15% of mileage. Not when glycogen levels are low. Up to 15% of mileage. Not when glycogen levels are low. Endurance III - Overload

16. Improves the interaction of aerobic and anaerobic metabolic processes so that the energy for swimming at race pace is supplied faster and more economically. Improves the interaction of aerobic and anaerobic metabolic processes so that the energy for swimming at race pace is supplied faster and more economically. Improves the ability to sense and maintain race pace in competition. Improves the ability to sense and maintain race pace in competition. Improves ability to swim with the most efficient combination of stroke rate and length during competition. Improves ability to swim with the most efficient combination of stroke rate and length during competition. Improves the motivation and confidence of athletes in their ability to maintain a particular race pace in competition. Improves the motivation and confidence of athletes in their ability to maintain a particular race pace in competition. Increases VO2max, buffering capacity and both anaerobic and aerobic muscular endurance. Increases VO2max, buffering capacity and both anaerobic and aerobic muscular endurance. Sets from 200-1,500m. Sets from 200-1,500m. Race Pace

17. Enables swimmers to ‘ hang on ’ during races and maintain technique. Enables swimmers to ‘ hang on ’ during races and maintain technique. Increases buffering capacity from working to non-working fibres and improves psychological tolerance of pain. Increases buffering capacity from working to non-working fibres and improves psychological tolerance of pain. Maximum speed from the start, no pacing. Maximum speed from the start, no pacing. Very, very hard. Very, very hard. Sets from 300 – 1,200m (sprinters up tp 800m). Sets from 300 – 1,200m (sprinters up tp 800m). Short swims in blocks around race distance with long rests between repeats. Short swims in blocks around race distance with long rests between repeats. Used sparingly and only extensively towards end of competition period. Used sparingly and only extensively towards end of competition period. Sp1 - Lactate Tolerance

18. Increases the rate of anaerobic metabolism, producing lactic acid faster. Increases the rate of anaerobic metabolism, producing lactic acid faster. Increases the speed of the final sprint in races. Bring races “home” faster. Increases the speed of the final sprint in races. Bring races “home” faster. Increases muscular power and buffering. Increases muscular power and buffering. As fast as possible. As fast as possible. Sets from 300 - 600m. Sets from 300 - 600m. Repeats of 25 -50m with long rests at near maximum speed. Repeats of 25 -50m with long rests at near maximum speed. Sp2 - Lactate Production

19. To increase and optimise muscular power in the full stroke. To increase and optimise muscular power in the full stroke. Maximum speed. Maximum speed. Set length up to 400m Set length up to 400m Very short repeats – half lengths with long rests. Very short repeats – half lengths with long rests. Sp3 - Power

20. The process of planning training in order to produce high levels of performance at designated times. Periodisation

21. Periodisation Hertford operate a two cycle periodisation. First cycle - Hertfordshire County Championships in March. Second cycle – Hertford Club Championships in June.

22. Periodisation Each cycle comprises of macro and micro cycles within each major cycle. Main stages of each major cycle are: General Endurance Specific Endurance Competition/Taper