2 USING A PACE CLOCKSend-offs; 0 (down on 9) and 5 (down on 4) Clueing; next wave to go yells out, “9” or “4” No Cheaters; early on teammates-late on self Timing; clock readers lead and help others with regular coach driven or take-home quizzes Lane Etiquette; touch target (not gutter) and move to left along laneline in a horseshoe, then back with leader in left corner to start next swim, no excuses for stopping before touching target.
3 WRITING A WORKOUT CONSIDERATIONS Philosophy: Team’s Mission – Senior Coach’s – Age Group Coach’s (Level of Expectation)Commitment: Swimmers Level of Aspiration or Inspiration.PLANNING * OWarm-up- all muscles - all strokes – all speeds w/ FUN (slow to fast)X X XSet #1 Aerobic early – Anaerobic mid – Speed mid/late X X XRecovery Sculling - Skill Drills –Technique X X XSet #2 Anaerobic all - Race Specific mid/late X XRecovery DPS early/late - Turns all X XSet #3 Sprint all - Aerobic mid/late XRecovery Gear - Turns – Starts all XKicking and Pulling Straight -Sets – Team - Challenges – Gear all X X XFUN Games - Relays - Challenges – Contests EVERY DAY X X XWarm-down Team – Drills - Scull – EN1 - Buoys – Breath’g Pattern X X X* ALL ITEMS USED ALL SEASON TO VARYING DEGREES
4 FOUR ENERGY ZONE SYSTEM FOR SR-+AG SWIMMERS System Distance Duration HR HR % Work:Rest Set (Sr-Age Group swimmer)AEROBIC Variable ≤160 ≤ :10 - :30 s x 500 :20 sr OR18 x 75 :5 sr (BOB’s)AEROBIC/ANAEROBIC MIX:15-:60 s x 200 :20-:30 sr ORMax x 100 :30 to :45 srANAEROBIC Max :1 - 1: x 50 /2:00 min OR3x 100 /4:00 minSPRINT Max :3 - 1: x dive /1:00 min OR6-8 x 12.5 :45 restusaswimming.org – Coaches-Training and Workouts
5 SENIOR TRAINING PERAMETERS 10 s Set DurationSymbol Zone Pulse Sample Set Work:Rest * Distance Stroke SprintAEROBICEN1 White x sEN2 Pink x secEN3 Red x sec-1:ANAEROBICSP1 Blue x :1 – 1:SP2 Purple x :2 – 1:*A fixed Send Off that gives the swimmer 20 seconds rest, NOT 20 seconds rest/swim.
6 SET DESIGN SYMBOLS Swimmers must know your lingo F = Free B= Back B= Breast F=Flyd= Drag Suit (B+3) = best + 3 sec) (54) = desired paceT= Long Tube HR = heart rate L25 = last 25TO=Turn Over T 25 = Texas 25 (35 yds no breath) Bk = broken (5/50)<Ascend RI 25 = Rhode Island 25 (15 yds no breath) MR= minutes rest>Descend N/S = negative split BU = build-upP = Pull 100/3 = breathing every 3 TT = time trialK = Kick D = dive Z = finst = Scooter Tubes NR = no rest p = paddlesSO = send-off b = Bands sr = seconds rest N/S = negative split B = base * Hardss = Straight Set MR = minutes rest CH = choiceC = Control A4 = 4 swimmers alternating R = Racee3f = every 3rd 25 fly BO = brains out*= Hard Record Times r = reverseBC7 = breath control (B+3) = Best + 3 sec = breaths/25LB = lung busters
8 YARDAGE CONSIDERATIONS Challenge two or three energy systems per practice. Have practice (lesson plan) written for the day/week. Submitted to head coach on Mondays . Morale is more important than a few hundred yards. If more is good, a lot more is NOT always better. Learn terminology and habits that don’t have to be re-learned at the next level. Turning the corner on APATHY or “My mother made me come to practice.” The same training effect occurs with drills as with training. Make certain there is a stage of readiness for whatever is being assigned. Place swimmers in the highest squad they can handle and then EXPECT TOO MUCH. ATTEND: “Adapting Workout Plans for Different Ages and Abilities” Sunday-8 AM
9 MOTIVATING TO LEARN/TRAIN 1.Training Log; post sheet for kids to record times with all squads. (average, best, every time, skill scores, etc…) Check out EDGE.com 2. Score Practices and Post; colors (red, yellow, green) OR scores (1 to 10) 3. White Board; record ave. and circle with 75% better to change practice 4. Signals; flashlight, thumbs-up, blaze orange gloves, 5. Learn it NOW so it doesn’t have to be re-taught or re-learned at Senior level 6. Thanks for a great practice. I hope tomorrow’s harder! (handshake /Hi 5) 7. Say something POSITIVE to EVERY swimmer, EVERYDAY. 8. Teach coachability 9. Teach them to listen with their eyes. 10. Listen with your EYES. If not looking stop and stare until… Shhhhhh! SUCCESS IN EVERY SPORT depends upon: Skill – Fitness - Motivation
13 science based sets dirt D = distance/swim (1)I = work:rest interval (3)R = repetitions in set (2)T=swim time (4)WRITE SIX SETS withEN1__ X ____ ( ___(2) (1) (4) (3)EN2__ X ____ ( ____(2) (1) (4) (3)EN3(2) (1) (4) (3)SP1SP2SP3___X_____( ) _____
14 FUN CHALLENGING SETSBeat the Clock (how many descending 100 can you do on a 2:01 so) Race the Olympian (total time on fast 50’s 50/1 so – compare to Lochte’s 1:52 LC + OR - # seconds Do this with all Olympian’s Sets on achievable send-off. Dealer’s Choice – (roll dice to determine set make-up) Fast-feet Descending Distance (??? X 20/25 so for 300 to 1650 or sets) Gear on a send-off (using gear that forces change on various send-offs) Aussie Analysis (time, HR, entries/25 recorded on a and 100 BO) Rocky Road – (even teams in each lane with Rocky Road ice cream to fast total average) Ding-A-Ling I.M.’S – (last 4 digits in a local business’ phone number) Two vs One – (2 slower swimmers do ½ a faster swimmers distance as a tag team for $$) Pulse Send-offs – (keep pulse at 180 and start again when at 130) Get Out Swim/Wicked Wenden- (swimmer(s) needing a “boost”. Swim within 3 s of LTB) Relay Run Downs- (slow swimmer holds off a faster swimmer on 25 for $$ or push-ups) Broken Swims NTS – (break National Time Standard with 10/25 or 50 at EOP) LOOK FOR “Games-Gimmicks-Challenges for Swimming Coaches”