1. Coaching Individual Medley
Fred Kirby

2. Training philosophy Middle distance/distance programme
Attention to development of speed
Medley based
Aerobic and technical development
Break point volume at maturation
Land training programme to compliment pool work
Do not impose senior training programme on age groupers
Nutritionally sound

3. Training methodology Aerobic development Speed development
Quality work
Individual stroke training
Switch stroke training
Specific medley training
Switch stroke training on turns-effective transition of one stroke to the other whilst maintaining speed

4. Preparation of training
Cover all aspects of stroke development
Full stroke,kicking,pulling,stroke drills,starts and turns.All strokes should be covered.
Aerobic and skill development is essential
Pace control and Speed control

5. Specific training approach to Individual Medley
Individual medley is endurance based event and must be trained as such
Skill/efficiency monitoring at all times
Stroke control,stroke counting must be emphasised during training and competition

6. Progression
Provide all swimmers with correct stroke technique and skills in all four strokes
Provide for individual medley prospects into the training programme without distracting from the individual strokes
Delay early specialisation of single stroke training and racing
Medley training helps avoid overuse injuries from repetitive swimming of single strokes
Improves flexibility and coordination

7. Not just a collection of four strokes
IM events require specific training
Race is a single unit with specific individual stroke strategies trained and rehearsed as such
Use of skills in all strokes/starts and turn transition
Development of all energy systems
Learning optimal pacing strategy
Ability to put it all together

8. Individual strokes in relation to medley swimming
Butterfly: Swim fast but relaxed,make it efficient
Backstroke: utilize breathing,arm dominated on back end of backstroke leg to save legs for breaststroke phase.Back/breast turn 200 IM flip 400 IM grab
Breaststroke:Use of different tactics on 200 IM and 400 IM.the need to develop different styles
Freestyle:Back end speed/ability to finish strong.6 beat leg kick

9. WEEKLY TRAINING LOG SHEET
Weekly planner
Swimmer's Name:
Coach's Name:
Week Commencing:
TOTAL WEEKLY METRES:
WEEKLY SUMMARY OF METRES AT EACH TRAINING INTENSITY
COMPETITIONS
Race Speed
WEEKLY TRAINING LOG SHEET
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Insert the session emphasis (eg: Aerobic/Race Speed/Race Pace. Provide details of main set and coaches comments
AM metres
PM metres
DAILY TOTAL
Type of Work
Total Metres Swum
% of Total Metres
Heats
Semis
Finals
No. Within % of
3% of PB
2% of PB
1% of PB
Aerobic
No. races swum
Race Pace PB

10. Weekly planning Wed Monday Tuesday Thurs Friday Saturday Sunday AM
Freestyle
Butterfly
Back
Breast PM
Fly/back
Free
Medley
LAND
Medicine Balls
Flex
Stretch
Cords
Swiss ball

11. Periodisation Changes with age 11 years & under 1 macro cycle
12 years to 15/16 years 2 meso cycles
Youth/Senior 3 meso cycles

12. Training zones
% Aerobic
% Race Pace
5 - 10% Race speed

13. Core sets Swim 24-30 x 100 Swim 8-10 x 400 Swim 30 x 50 Pull 10 x 300
Step test 5-7 x 200
Swim 6 x 100
Kick 12 x 100
Kick 6 x 200
Kick 3 x 400
Core sets can be anything you want.Utilizing different training intensities off various recovery times.
Changes throughout the season depending on phase of preparation.
Test sets

14. Types of land training Body weight – core stability exercises
Flexibility and stretching(ballistic & static)
Stretch cords/tubing
Swiss ball
Medicine ball
Weight training (free & machine)
Land programme is adjusted throughout each meso cycle

15. Land training Functional strength : developed on land Core stability
Injury prevention
Avoids strength imbalances
Increases muscle tissue
Provides better recruitment of muscle fibres
Specific strength : Occurs in the water using the act of swimming

16. Competitions 12 competitions each year Up to 3 days for each
Compete at different levels
No rest/shave for all competitions other than major target meets.
Train through most competitions

17. Competition philosophy
Compete in large range of events
Include as a priority freestyle distance events 800 & 1500
Compete in 200 metre events on all four strokes
Target competition in events for weak strokes

18. Tapering MUST be designed for each individual swimmer
Males and Females require different approach
Age of the swimmer must be taken into consideration
Individual strokes must be taken into consideration

19. Change is inevitable – progress is optional
Insanity is doing the same thing over and over again and expecting different results