season planning for age group swimmers & writing workouts writing workouts.pdf · season...
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Season Planning for Age Group Swimmers & Writing Workouts Guy Edson American Swimming Coaches Association
Your Age Group Team Improves by…?
Accident? Natural growth? New families joining the team? Or (my favorite) A goal based plan?
Where Am I Coming From?
Where are you coming from?
What is “Age Group”?
Your Brain…
You sit down to write age group workouts and you think about… what?
Michael Phelps Training Plan
It’s All Connected
Where Does a Goal Based Plan Come From? “Where were we… “Where do we want to be at the end of this
coming season?”
Kinds of Goals Goals are objective (measurable). Two types: Performance Goals Workout Goals Pave the way for above Test sets yardage
Tools for Writing Your Plan
Your Brain Dedicated time A very large eraser Pencils, rulers, blank paper Software?
Thinking About AG Workouts Age group swimmers are not
just little seniors
1. Forget about making yardage your primary objective
2. Focus on what it takes to develop age groupers into senior swimmers
3. Create “components” of a workout 4. Use your components for season planning and
for weekly workout planning.
Basic Components (Objectives) of an Age Group Workout Aerobic base, AB Awesome Kicking, K Learning to Race, R Challenge Sets, AO Free and IM Long Quality Swims ability, LQS Teaching Strokes, SW Teaching Starts and Turns, STW Sprinting, S Sanctioned Goof-off Time (games and relays)
Taking a Different Look at your Workout Time It’s not 90 minutes…
Points of Focus: Suggestions
Stroke Development, 4-6 weeks Aerobic Development, 6-8 weeks Race Development, 2-3 weeks LQS Development, 2-4 weeks IM Development, 4-6 weeks Championship Preparation, 2-3 weeks NOT a taper, because…
Next Slide – A Season Plan
Based on Objectives Based on Points of Focus Based on Changing Priorities The numbers represent blocks of time Don’t get stuck on the numbers… just get the
idea.
A Season Plan Cycle=>
Component SD AD RD LQS IM Champ
AB 8 12 12 12 12 10 K 5 5 5 5 5 5 R 0 1 3 2 2 2 AO/IM 0 3 2 1 3 1 LQS 0 0 0 2 1 1 SW 10 3 3 3 2 3 STW 5 2 2 2 2 4 S 1 3 2 2 2 3 G 1 1 1 1 1 1 Total 30 30 30 30 30 30
Use the Season Plan to Create a “Workout Model” for the Cycle Mon 4:00 AB
4:15 K
4:30 STW
4:45 R
5:00 AB
5:15 AB
Tue 4:00 AB
4:15 S
4:30 AO
4:45 SW
5:00 AB
5:15 K
Wed 4:00 AB
4:15 K
4:30 SW
4:45 R
5:00 AB
5:15 S
Thur 4:00 AB
4:15 K
4:30 AO
4:45 SW
5:00 AB
5:15 AB
Fri 4:00 AB
4:15 AB
4:30 STW
4:45 R
5:00 K
5:15 G
Workout Model for the Race Development Cycle
Components
AB -12
K – 5
R – 2
AO – 2
SW – 3
STW – 2
S – 2
G - 1 Example WO’s at End
Sample Workout TIME OBJ GROUP 1 OBJ GROUP 2 OBJ GROUP 3
4:00 AB 10 X 150 K 50 FLY-BK NO BOARD, SWIM ALT 100 FR/100 IM ON 2:50
AB 5 X 150 FREE ON 2:50 STW FLY-BACK TURNS
4:15 K CONTINUED FROM ABOVE STW FLY-BACK TURNS
K 8 X 50 ON 1:50 KICK, FLY- BACK BY 25, NO BOARD, DESCEND 1-4
4:30 STW FLY-BACK TURNS K 9 x 50 ON 1:45 KICK, FLY- BACK BY 25, NO BOARD, DESCEND 1-3
AB 5 X 100 IM ON 3
4:45 R 3 X B 100 IM BY 50, 25, 25 ON 2 GROUPS ON 1:OO/30/30
R SAME AB 600 FREE
5:00 AB 2 (400 ON 6, 300 ON 4:30, 200 ON 3, 100 ON 1:30) EACH SPLIT FASTER
AB 2 (300 FREE ON 6, 3 X 50 FASTER ON 1:30, 150 ON 3, 50 ON 1:30)
R 2 X B 100 IM BY 50, 25, 25 ON 2 GROUPS ON 1:OO/30/30
5:15 AB CONTINUED FROM ABOVE AB CONTINUED FROM ABOVE
AB 4 X 125 ON 3, THEN A FAST 50 FROM THE BLOCK
TOT 4100 2800 2250
Sample Workout TIME OBJ GROUP 1 OBJ GROUP 2 OBJ GROUP 3
4:00 AB 7 X 100 FREE DRILL ON 2 SW BREASTSTROKE RECOVERY K 8 X 50 ON 1:45 KICK FREE ROTATION TO KICK BACK, NO BOARD
4:15 S 8 X 25 FREE/ BK ON 3 GROUPS S SAME S SAME
4:30 AO 4 X 200 IM ON 3:30 AO 4 SETS OF: 200 IM ON 4:00 2 X 100 BACK ON 2:15
SW BREASTSTROKE RECOVERY
4:45 SW BREASTSTROKE RECOVERY AB CONTINUED FROM ABOVE AB 3 X 150 BREAST ON 4:30 EOF
5:00 AB 800 BREAST, MAX 8 STROKES PER LENGTH
K 8 X 100 BACK KICK WITH FINS ON 1:50 STROKE INTO THE TURNS AND FINISH
SW BACKSTROKE ENTRY
5:15 K 9 X 100 BACK KICK WITH FINS ON 1:40 STROKE INTO THE TURNS AND FINISH
AB 600 BREAST, MAX 8 STROKES PER LENGTH, REST 1 MIN, 100 BREAST FROM BLOCKS
AB 10 X 50 BACK ON 1:20 REST 1 MIN, 50 BK FOR TIME
TOT 3400 3200 1550
Writing and Running a Great Practice
20 Ideas
Now, Let’s Talk About…
My Personal… 25% “Rule”
1
Create Workout Groups
Make dynamic groups, YOUR groups (next slide)
2
Working with a Range of Abilities
You MUST have smaller workout groups each with their own unique workout More work for you, better for the athletes
SBL method or rearrangement of components method?
Use of assistant coaches and the pace clock The importance of OYO sets
Plan for Every Minute
- Run sets with 1 to 2 minutes between sets - Combine time blocks to make longer sets especially for aerobic training and kicking sets
3
Repeats Per Time Block – How many repeats at a given send off in 15, 20, 30, and 40 minutes send off blocks in minutes send off blocks in minutes interval 15m 20m 30m 40m interval 15m 20m 30m 40 0.30 28 36 56 74 4.00 4 5 7 9 0.35 24 31 48 63 4.05 3 4 7 9 0.40 21 27 42 56 4.10 3 4 7 9 0.45 19 24 37 49 4.15 3 4 7 9 0.50 17 22 34 44 4.20 3 4 6 9 0.55 15 20 31 40 4.25 3 4 6 8 1.00 14 18 28 37 4.30 3 4 6 8 1.05 13 17 26 34 4.35 3 4 6 8 1.10 12 15 24 32 4.40 3 4 6 8 1.15 11 14 22 30 4.45 3 4 6 8 1.20 11 14 21 28 4.50 3 4 6 8 1.25 10 13 20 26 4.55 3 4 6 8 1.30 9 12 19 25 5.00 3 4 6 7 1.35 9 11 18 23 5.15 3 3 5 7 1.40 8 11 17 22 5.30 3 3 5 7 1.45 8 10 16 21 5.45 2 3 5 6 1.50 8 10 15 20 6.00 2 3 5 6 1.55 7 9 15 19 6.15 2 3 4 6 2.00 7 9 14 19 6.30 2 3 4 6 2.05 7 9 13 18 6.45 2 3 4 5
Plan on How You are Going to Use Assistant Coaches
4
Post the Workout
5
(mental preparation for next slide)
No Warm Up Sets, No Main Sets, No Rest Sets
6
Challenge the Best Swimmer in Each Group
Challenge on intensity Challenge on intervals Challenge on distance/density How far should they be going?
7
Plan to Teach Something Every Day
8
Know that you may throw in extra rest before a last good swim.
9
Be creative within limits. Take into account: Their ability to understand Your ability to run it Repeatability and Transferability
Don’t be afraid to make a change on the deck and remember to record it.
I start with intensity or technique then stroke then repeat distance first, then interval, then repetitions. aerobic base, breaststroke, 300’s; can do on 6
minutes, I have 30 minutes, so… 5 x 300 breast on 6, descend 1-5, 8 meters per pullout
Writing Sets
Write Straight Stroke Sets
Easier to write NOT boring if given points of focus Great for developing specific stroke endurance Always descend sets Examples
10
Write Complex Sets
Different distances Different strokes Different intensities (next slide)
11
Complex Sets
Greater variety, perhaps more interest, less boring
May be better in simulating race conditions Takes longer to write (keep a library of
sets) continues
Complex Sets
Much harder to understand and do correctly Repeating well designed sets will lead to
better performance for physiological reasons AND familiarity.
If split between too many strokes, will not develop the stroke in the way you want.
Complex Sets – a “base set” 400, 300, 200, 100 free, each split faster on
1:30 per 100, repeat 2 times, 30 min, 3000 yds This is a “base set” that can be expanded, for ex.:
400 on 6, 1 x 100 on 2:00 fast, 300 on 4:30, 2 x 75 on 1:30 fast 200 on 3, 3 x 50 on 1:00 fast 100 on 1:30, 4 x 25 on 30 fast 26 minutes, 1500
Write Repeatable Test Sets
Don’t over do this Use for motivation Use for workout goals Keep records My favorite: The x test. 6 x 100 free on LRP
12
Make Opportunities for Best Times
13
Plan For Moments of Transference
14
Add Jungle Training
Timed swims Salmon Runs
Take your Goggles Off
15
Plan for OYO Sets
Use Plexiglas Writing Boards and Wax Pencils
Listo.com
16
Teach them HOW to Race
Use Writing Boards
Tileboard and Dry Erase markers
17
Create Holiday Themed or Special Event Workouts
18
Make Time for Games and Relays
19
Plan To End Practice With Something Exciting
20
END the Practice
Final Thoughts
A Plan gives you more flexibility, not less. Therefore…
PLAN, PLAN, PLAN Use every minute Keep written records Be creative Analyze and learn Have tons of fun!
Thanks