1. Methods of Training Preparation of the Body KC4

2. Method: Interval Training Structure: Interval training involves completing a specified number of repeats at a prescribed speed with a specified rest period between swims. Repetitions are blocked into sets of work

3. LANE 2 TOTAL : 1050m ContentNumber of Repetitions Distance of Repetitions Rest IntervalSpeed of Repetition Distance Completed Warm Up 425mr10easy100m Cardio Respiratory Endurance 850mr3048sec400m Coordination CATCH UP 225mr10easy50m Muscular Endurance PULL 1100m-------65%100m Coordination SINGLE ARM 225mr10easy50m Speed Endurance 825mr3018sec200m Warm Down 1100m-------easy100m

4. LANE 2 TOTAL : 1050m ContentNumber of Repetitions Distance of Repetitions Rest IntervalSpeed of Repetition Distance Completed Warm Up 425mr10easy100m Cardio Respiratory Endurance 850mr3048sec400m Coordination CATCH UP 225mr10easy50m Muscular Endurance PULL 1100m-------65%100m Coordination SINGLE ARM 225mr10easy50m Speed Endurance 825mr3018sec200m Warm Down 1100m-------easy100m Specificity TimeIntensity

5. Interval Training Advantages You can train for longer due to rest periods between repetitions. Rest intervals provide partial recovery allowing work rate to be sustained. Longer training results in bigger improvement in fitness. Principles of training can easily be applied. Specificity – sets of work focused on weak aspects of fitness, Intensity – speed that each repetition should be completed at, Time – number of repetitions completed, Progression – increase the number of repetitions in a set, Reversibility – easy to reset training level by reducing number of repetitions to match need if work has been missed due to injury….. Quality of work in a session is more consistent due to the rest intervals between repetitions. This gives partial recovery and allows the next repetition to be completed at the same consistent pace as the previous one. Full range of development needs can be developed in one session. Sets of work allow focus to be placed on each development need for specified time in session. Easy to monitor level of work within a session. Reviewing speed of each swim and pulse counting at the end of each repetition gives an objective source of feedback to adjust intensity to keep the work rate effective throughout the set – avoid overtraining and under training.

6. Easy to vary training by adjusting the distance of repetitions, changing the stroke drill to develop coordination and changing the focus of muscular endurance work from arms only to legs only. This keeps the sessions fresh and interesting which should help to keep the swimmer motivated.

7. Alternative methods of training to develop Physical Fitness

8. Continuous training (to develop Aerobic Capacity) This type of exercise is, as the name suggests, continuous! Rests are not allowed. To achieve this you must exercise at a constant rate which is within your aerobic training zone (60-80% max heart rate). Continuous training should last for bouts of at least 20 minutes (when starting) up to 2 hours or more!aerobic training zone Example of Use I swam continuous lengths of front crawl for 20mins. Advantages - Limited planning needed so easy to set up Specifically develops cardio respiratory endurance so good for aerobic fitness development Disadvantages - can be boring Doesn't improve anaerobic fitness so isn't as good for last 25m where a short burst of speed is needed Can’t be done effectively if starting point is a low base of fitness Unable to monitor pace during training Difficult to objectively monitor progress

9. Fartlek training (to develop Endurance) Fartlek involves training at a continuous exercise, but varying the intensity and type of exercise. For example, a swimming session could include sprinting for 10 seconds on a 1 blast of the whistle, easy swimming for 20 seconds on a 2 blasts of whistle, swimming steady for 1 minute on 3 blasts of whistle and repeating this for 20 mins. You can also add in variations to include kicking or pulling only. Advantages - Good for developing ability to change pace eg last 25m Easily adapted to suit the individuals level of fitness by changing duration of change pace work Develops all aspects of endurance (CRE, ME & SE) at the same time Disadvantages - Too easy to skip the hard bits Unable to monitor the level of intensity when training Difficult to sustain if starting from a low base of fitness

10. Alternative methods of training to develop Skill Related Fitness

11. Swimming Drills (to develop skill related aspect of coordination) Swimming drills are repetitive practice movements used to improve swim technique. The movements are specifically designed to develop coordination of movement and stroke efficiency. Advantages The drills can be focused on specific weakness in movements Repetitive nature of drill over learns action Refinement of actions can be achieved making swim stroke more efficient Slow tempo can be used as active recovery from aerobic development session Disadvantages No aerobic or anaerobic fitness development Slow tempo of work takes time to complete Drill movements can be difficult to master if technique is poor

12. Warm Up100m done as alt 25’s f/c & o/c CONTROL / COORDINATION DRILLPURPOSE Sculling2 x 25mdevelop feeling of ‘catch’ Catch Up2 x 25mdevelop extension and distance per pull Thumb & Trail2 x 25mdevelop high elbow and linear pull Single Arm (3,2,1)2 x 25mdevelop s pull / propulsion Round Body1 x 25mdevelop lateral kick Bilateral Swim75mdevelop bilateral breathing / balance of stroke All drills work on control and coordination of stroke Improves efficiency Minimises resistance Reduces drag

13. Method of training to develop Mental Fitness

14. Participants in individual sports have been shown generally to suffer more anxiety before, during and after competition than participants in team sports. This is because the sense of isolation and exposure is much greater. Typically, this anxiety causes some critical changes in technique. For example, having a ‘tightness’ in shoulders when swimming due to anxiety will reduce the extension of the stroke and minimise the fluency of the action Method of Training to overcome Anxiety Breathing Exercises Method – Breathing Exercises

15. The five breath technique I completed the 5 breath technique once a day at home to become familiar with the technique. I then used it specifically before the performance. This anxiety control exercise can be performed while you are standing up, lying down or sitting upright. It is ideally used just before competition, or whenever you feel particularly tense. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth as though flickering, but not extinguishing, the flame of a candle: 1.Take a deep breath. Allow your face and neck to relax as you breathe out; 2.Take a second deep breath. Allow your shoulders and arms to relax as you breathe out; 3.Take a third deep breath. Allow your chest, stomach and back to relax as you breathe out; 4.Take a fourth deep breath. Allow your legs and feet to relax as you breathe out; 5.Take a fifth deep breath. Allow your whole body to relax as you breathe out; Continue to breathe deeply for as long as you need to, and each time you breathe out say the word ‘relax’ in your mind’s ear.

16. 2003 Describe the training methods you used to meet your needs for two different types of fitness (physical, skill related or mental). (6) 2003 Describe in detail one training session designed to develop an aspect of fitness (4) 2004 Choose one of the phases of training and describe in detail the training you did during this phase (6) 2005 Choose two different method of training. Discuss the merits that each method offers for the development of your performance. (5) With specific reference to one method of training explain the importance of progressively overloading. Give specific examples. (5) 2006 Select one method of training and explain why this method was appropriate. Describe in detail one training session using this method. (6)

17. 2008 Describe one method of training you used to develop your fitness. Explain why this method was appropriate.(4) 2008 With reference to either the strength or weakness identified in Part (a), describe in detail one method of training you used to develop your fitness. (4) 2009 Select one method of training you have used to develop a physical aspect of fitness. Describe what you did when using this method. Discuss the advantages of using the method. (6) Select a different method of training you have used to develop a skill related aspect of fitness. Describe what you did when using this method. Discuss the advantages of using the method. (6)

18. 2010 Describe one training session that you undertook to develop your personal level of performance. (4) 2010 Describe, briefly, one method of training to improve your performance in this activity. Discuss why this method was appropriate. (6)