1. all things performance related © Copyright 2015 Swimiant IAN TURNER

2. all things performance related © Copyright 2015 Swimiant

3. all things performance related © Copyright 2015 Swimiant

4. all things performance related © Copyright 2015 Swimiant 135 642 A170BBM Skill Development Can they swim well slowly? Threshold 25-30BBM Know max HR Speed Develop Core strength - Underwater / Vertical fly work Power work A2 50BBMVO2 10-20 BBM Practice = Race Pace R Ineffective use of glycogen. Too much Anaerobic is Detrimental. Detraining – are you training to fail? Compromising long term athlete development CAUTION - Too much sprinting impacts development

5. all things performance related © Copyright 2015 Swimiant

6. all things performance related © Copyright 2015 Swimiant  Low intensity – usually done as a recovery session following a particularly hard high heart rate  Include IM (this uses different muscle groups and will accelerate recovery  Swim with skill. Can you swim well slowly? – ask swimmers  Include kick

7. all things performance related © Copyright 2015 Swimiant  8 – 10 x 300 FR  Odd FR even IM (Done with a higher level of skill)  Low intensity 60 – 70 BBM  Or 600 FR  16 x 50 thru IM  600 FR  6 x 100 BK  600 FR  200 BK 100 FR x 2

8. all things performance related © Copyright 2015 Swimiant  Aerobic maintenance  Heart rate lifted to 40 – 50 BBM

9. all things performance related © Copyright 2015 Swimiant  12 x 100 Free as 4 (3 x 100)  1.45 1.40 1.35  1.40 1.35 1.30  1.35 1.30 1.25  1.30 1.25 make 1.20

10. all things performance related © Copyright 2015 Swimiant  Swum at 20-30 BBM  ANAEROBIC THRESHOLD  Great for early season development of aerobic capacity  Many coaches include this energy system in their weekly plan throughout the season  Not a great deal of blood lactate produced as it is removed at this speed

11. all things performance related © Copyright 2015 Swimiant 3 (8 x 100) FR on ? @ 20 – 30 BBM 24 x 100 FR on ? I have found that swimming 3 threshold sets per week EARLY SEASON brings a huge improvement in aerobic capacity

12. all things performance related © Copyright 2015 Swimiant  Aerobic overload  High intensity work  Swum at 5 – 20 BBM  Target 2KM for the set

13. all things performance related © Copyright 2015 Swimiant  3 x 200  4 x 50  2 x 200  6 x 50  1 x 200  8 x 50

14. all things performance related © Copyright 2015 Swimiant  Lactate Production  Blood lactate is built up due to the high intensity of the training set  Lactate Tolerance  Sets are designed to help the body adjust to higher levels of lactate

15. all things performance related © Copyright 2015 Swimiant Set 1 Production  3 x (4 x 100) with 25! 50! 35! 50! All max  6 x (2 x 100) with 25! 50! + 3 x 100 @ 50BBM

16. all things performance related © Copyright 2015 Swimiant  1 x 50 maximum effort  100 recovery  1 x 50 maximum effort  4 x 100 recovery  200 – 75 maximum effort/125 recovery  6 x 25 max/easy  200 recovery

17. all things performance related © Copyright 2015 Swimiant  2 x 75 maximum effort from a dive – 5.00mins  3 x 50 maximum effort on 90  2.00 minutes rest  2 x 50 maximum effort on 75  2.00 minutes rest  1 x 50 maximum effort

18. all things performance related © Copyright 2015 Swimiant  6 x 100 N0. 1 on 6.00 minutes – no recovery between swims.

19. all things performance related © Copyright 2015 Swimiant  BASIC SPEED or SPEED DEVELOPMENT  SPRINTING!

20. all things performance related © Copyright 2015 Swimiant  SET 1 – BASIC SPEED  10 X 200 as dive 25m maximum effort: 175 recovery  Record the 25m times and use the British Swimming Speed Charts.

21. all things performance related © Copyright 2015 Swimiant  4 x 50m with 20m timed: odd dive, even push: 2 x sets with fins, 2 x sets without.  Each set of 4 x 50m followed by 1 x 100m. Sprinting 1 x 30m: 1 x 40m: 1 x 50m: 1 x 50m  Repeat x 4  Use Speed Charts

22. all things performance related © Copyright 2015 Swimiant

23. all things performance related © Copyright 2015 Swimiant Always remember that the younger the swimmer – the less lactate they generate!

24. all things performance related © Copyright 2015 Swimiant

25. all things performance related © Copyright 2015 Swimiant The more lactate generated – the more recovery the athlete requires in order to swim fast again. The difference between production and tolerance! This has to be built into the weekly plan

26. all things performance related © Copyright 2015 Swimiant SINGAPORE SWIMMING USED JUST 3 CLASSIFICATIONS

27. all things performance related © Copyright 2015 Swimiant Easy pace Middle pace Fast pace

28. all things performance related © Copyright 2015 Swimiant Moderate Middle Fast

29. all things performance related © Copyright 2015 Swimiant  Reverse periodisation  Early season threshold  Speed locked in from start  Theoretical annual plans from ill-informed organisations do not help....  …..

30. all things performance related © Copyright 2015 Swimiant MonTuesWedThurFriSatSun AMAM A2 Kick 50 BBM Measured intensity IM Recovery A1/A2 IM A1/A2 Quality Kick VO2 MaxLES Kick200 PaceRest & Recovery PM VO2 MaxSpeed DevRest & Recovery IM Kick A1/A2 200 Pace prepRest & Recovery

31. all things performance related © Copyright 2015 Swimiant  Strength and conditioning cannot be ignored ◦ Where do you feel this fits in around your training week?  Focus components ◦ Stretch and flexibility ◦ Core stability - Kick ◦ Power ◦ Strength  How critical are these?

32. all things performance related © Copyright 2015 Swimiant  High skill content (tech with fins)  Heart rate sessions (FC & No1) ◦ Early season threshold dominant moving to Max HR  Sprint sessions ◦ Care required in volume  Broken 200’s (FC & N1) ◦ Care required in volume  Reducing sets ◦ Promote back end speed  Negative split sets ◦ Promote back end speed  IM & broken IM endurance sets  Short and long course sessions  Training and competition data ◦ Train to times and hold them to it – do not detrain ◦ Heart rate data Turn up – Keep up – Speed up

33. all things performance related © Copyright 2015 Swimiant  The science of successful coaching is understanding the combination of the energy systems.  Individualisation – understand the swimmer  How many sessions recovery required between sets designed to make a gain? ◦ 3-1, 2-1, 1-1…..  Recovery and training endurance based around hydration & nutrition Turn up – Keep up – Speed up

34. all things performance related © Copyright 2015 Swimiant  Training approach modification  Significant training and competition performance gains  Confidence increase ◦ Mental approach transformation ◦ Embracing of energy zone training  How many sessions not hitting correct energy system ◦ Are you manufacturing the wrong outcomes in your sessions ◦ Gather the data and analyse

35. all things performance related © Copyright 2015 Swimiant