2017
HIGH PERFORMANCE COACHING FOR
DISABILITY SWIMMING
HARLEY CONNOLLY
2016 – PARALYMPIC PROGRAM COACH OF THE YEAR MEMBER OF THE 2016 RIO PARLYMPIC GAMES TEAM
HEAD COACH LAWNTON AQUATIC CENTRE – LAWNTON SWIM CLUB
WHAT WE WILL COVER TODAY
• HOW I STARTED COACHING DISABILITY SWIMMING
• WHO I COACH
• WHAT IS HIGH PERFORMANCE
• WHAT WE DO AT LAWNTON
• HOW I COACH HIGH PERFORMANCE
• MY PLAN TO WORLD CHAMPIONSHIPS
• OUR WEEKLY CYCLE
• YOUR ATHLETE MADE THE TEAM
• QUESTIONS?
•
STARTED COACHING PARALYMPIC SWIMMING AFTER A SUCCESSFUL OPEN WATER
COACHING CAMPAIGN 2012
MADE MY FIRST PARA TEAM IN 2013
COACHED TWO GOLD MEDALIST AT 2016 RIO PARALYMPIC GAMES
MEMBER OF THE 2016 AUSTRALIAN PARALYMPIC TEAM
PARALYMPIC PROGRAM COACH OF THE YEAR
SPORTING WHEELIES COACH OF THE YEAR
• WHO AM I?
HIGH PERFORMANCE COACHING FOR DISABILITY SWIMMING
Brenden Hall
400 S9 WR HOLDER RIO PARALYMPICS
400 Freestyle – GOLD 100 Freestyle – SILVER
100 Backstroke – BRONZE
https://youtu.be/H_E0NgkNC60
WHO DO I COACH
Lakeisha Patterson
400 S8 WORLD RECORD HOLDER RIO PARALYMPICS
400 Freestyle – GOLD 100 Freestyle – SILVER 50 Freestyle – SILVER
200 Individual Medeley – BRONZE
4 X 100 Freestyle 34 point relay - GOLD 4 X 100 Medeley 34 point relay – SILVER
https://www.youtube.com/watch?v=YFxhgjBxK-o
WHO DO I COACH
WHAT IS HIGH PERFORMANCE?
ATHLETES
HIGH PERFORMANCE SPORT IS AT THE HIGHEST LEVEL OF
COMPETITION WITH ELITE
ATHLETES AS THE COMPETITORS.
MY VIEW
HIGH PERFORMANCE SPORT, WHERE THE EMPHASIS IS ON WINNING
PRESTIGIOUS COMPETITIONS, WHICH IS DIFFERENT TO RECREATIONAL SPORT WHICH IS DEDICATED TO MASS
PARTICIPATION.
WHAT WE DO AT LAWNTON
Brenden hall PROGRAM
Main Event:
• 400 Freestyle Other Events Specialised:
• 100m Freestyle
• 100m Backstroke
• 100m Butterfly
• 200 Individual Medley
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A.M SWIM SWIM SWIM SWIM SWIM SWIM OFF
MID GYM +
MASSAGE
GYM PHYSIO GYM
P.M SWIM SWIM OFF SWIM SWIM OFF OFF
BRENDEN HALL WEEK
LAKEISHA PATTERSON PROGRAM
MAIN EVENT 400 FREESTYLE OTHER EVENTS SPECIALISED
50 FREESTYLE 100 FREESTYLE
200 INDIVIDUAL MEDLEY
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A.M SWIM SWIM SWIM SWIM SWIM SWIM OFF
MID SCHOOL SCHOOL SCHOOL SCHOOL SCHOOL GYM P.M SWIM GYM
SWIM
MASSAGE GYM SWIM
SWIM OFF OFF
LAKEISHA PATTERSON WEEK
OUR PLAN
• THREE WEEK BLOCKS DURING OUR PREPARATIONS BETWEEN 12 TO 18 WEEKS.
• CHANGING MAIN SETS EVERY PREPARATION KEEPING ONLY ONE OR TWO THE SAME
• DESIGN THE PREPARATION BLOCK IN ACCORDANCE TO BENCH MARK MEET
• WEEK ONE ENDURANCE
• WEEK TWO SPEED
• WEEK THREE RECOVERY
• RECOVERY SESSIONS ONLY COMPLETED WHEN I SEE THEY REQUIRE
• TRAINING TO WIN IN MULTIPLE EVENTS
• MAJORITY OF OUR WORKOUTS ARE FREESTYLE
• 2 – 4 WEEKS OUT FROM COMPETITION INTRODUCE FORM STROKES AT PACE
• 10 – 14 DAY TAPER
KEY MAIN SETS
• 24 X 100 (8@30BB, 8@20BB, 8@ GOAL 400PACE + 3)
• 400 @20BB 100 EASY
3 X 100 @ MAX DIVE @ LAST 300 OF 400 PACE 8 X 25 I.M
100 EASY REPEAT X 2
• 10 X 400 10 – 15 SEC REST INTERVAL
ENDURANCE WEEK
ENDURANCE WEEK
DAY MONDAY TUESDAY WEDNESDAY
A.M Aerobic Overload 4Km M/S 7Km Total
Aerobic Development 3.5Km M/S 6Km Total
Anaerobic Threshold
2.4Km M/S 6Km Total
P.M Anaerobic Threshold
2.4Km M/S 6Km Total
Lactate Tolerance
1Km to 1.5Km M/S 5KM Total
OFF
ENDURANCE WEEK
DAY THURSDAY FRIDAY SATURDAY SUNDAY A.M Aerobic
Overload 4Km M/S 7Km Total
Aerobic
Development 3.5Km M/S 6Km Total
Aerobic Overload 4Km M/S 8Km Total
OFF
P.M Anaerobic Threshold 2.4Km M/S 6Km Total
Speed
.6 to 1Km M/S 3Km Total
OFF OFF
SPEED WEEK
Key main sets
• 24 X 100 (8@30bb, 8@20BB, 8@ Goal 400Pace + 3)
• 200 @ 10BB 100 Easy
200 @ max 100 Easy
2 X 100 @ 10BB – max 100 easy
Repeat X 2
SPEED WEEK
Day MONDAY TUESDAY WEDNESDAY A.M Aerobic
Overload 4Km M/S 7Km Total
Aerobic Recovery 3Km M/S
5Km Total
Lactate Clearance 1.5-2KmKm M/S 6Km Total
P.M Anaerobic Threshold 2.4Km M/S 6Km Total
Lactate Tolerance 1Km to 1.5Km M/S 5KM Total
OFF
SPEED WEEK
DAY THURSDAY FRIDAY SATURDAY SUNDAY
A.M Aerobic Overload 4Km M/S
7Km Total
Aerobic Recovery 3Km M/S
5Km Total
Time Trials/ Bkn Swims
2Km M/S – 6Km Total
OFF
P.M Anaerobic Threshold 2.4Km M/S 6Km Total
Speed
.6 to 1Km M/S 3Km Total
OFF OFF
RECOVERY WEEK
Key main sets
• 24 X 100 (8@30bb, 8@20BB, 8@ Goal 400Pace + 3)
• 400 @ 30BB
2 X 200 @ 20bb 4 X 100 @ 10bb
8 X 50 @ 400 Pace repeat x 2
• 6 X 100 Dive @ Max 8:00
RECOVERY WEEK
Day MONDAY TUESDAY WEDNESDAY
A.M Aerobic Overload 4Km M/S
7Km Total
Aerobic Recovery 3Km M/S
5Km Total
Aerobic Recovery 4Km M/S
7Km Total P.M Anaerobic Threshold
2.4Km M/S 6Km Total
Lactate Tolerance 1Km to 1.5Km M/S 5KM Total
OFF
RECOVERY WEEK
DAY THURSDAY FRIDAY SATURDAY SUNDAY
A.M Aerobic Overload 4Km M/S 7Km Total
Aerobic Recovery 3Km M/S 5Km Total
Lactate Clearance
1.5-2KmKm M/S 6Km Total
OFF
P.M Anaerobic Threshold 2.4Km M/S 6Km Total
Speed
.6 to 1Km M/S 3Km Total
OFF OFF
Athletes made their first international team
What do I have to do differently now they are representing Australia?
We need to train more now you are on a team!!
How long are you away for?
Why do so many people want to talk to me about what we are doing?
All different questions you may ask yourself when your athlete makes their first international team
Your athletes made their first Australian Team?
QUESTIONS?