2. STARTER ACTIVITY With a partner discuss (you have 2 minutes): When designing a programme what do you need to think about? How would you progress the drills to make them harder?

3. Success? 1. 1.Verbally tell a partner, draw/write them, answer questions in your jotter. 2. 2. Use template to start your training programme. Learning Intentions: 1.To describe the PRINCIPLES of TRAINING. 2.To create a training programme for your 4 swimming sessions.

4. Training relevant to your needs, fitness level, ability and activity. Add demands of your fitness to your programme as your body adjusts to the benefits of your current training. If you stop training your body reverts back to the condition it was before you began training. PECIFICITY: PROGRESSIVE OVERLOAD: EVERSIBILITY: Try not to make your training boring, because you will lose interest and not train. Make it better by putting different exercises in your programme. EDIUM:

5. Varies to the demands of the activity (relate to your goals). Average performer for CRE should exercise in their target HR zone for 20/30minutes 3/4 times per week over 2 months. Intensity should relate to the target HR for CRE. You need to monitor your heart rate during your programme. Alter the work/rest interval e.g. reduce the rest every session. Varies according to the demands of the activity and your goals. Longer programme time with moderate intensity for CRE. REQUENCY: How often NTENSITY: How hard-the demands. IME (duration): How long- length of training

6. QUESTIONS. In pairs, answer the following questions: 1.List the 4 phases to a training session. 2.Match the statements with the principles of training: I must increase my training gradually to work harder than normal. I must train for my own particular sport. I will lose fitness if injured/ill or inactive. 3.Give an example of increasing the following in your training: Frequency, Intensity, Time (duration).

7. MARK THE QUESTIONS. In pairs, answer the following questions: 1.List the 4 phases to a training session. Warm-up (pulse-raiser, Dynamic stretches, Static stretches), Fitness, Skill development, Warm down. 2.Match the statements with the principles of training: I must increase my training gradually to work harder than normal. Progressive overload I must make my training interesting to keep motivated. Tedium I must train for my own particular sport. Specificity I will lose fitness if injured/ill or inactive. Reversibility 3.Give an example of increasing the following in your training: Frequency, Intensity, Time (duration).

8. With a partner describe how you will use the following in your programme. Also include what the letters stand for and describe it. E.g. use the what, where, when, how, why method of description. Test your knowledge of training principles

9. S4 SWIMMING TRAINING PROGRAMME Create your training programme. Past paper for Monday. The review triangle.