What I have learnt and implemented from Bill Sweetenham

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What I have learnt and

implemented from Bill Sweetenham

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Burnside Annual Plan 2011/2012

Week Starting Week No. Of Sessions

Swimming Land Training Competition / Event

Approx Volume

(m) Phase Focus Weight Non Weight Date Event / Venue

02/05/11 1 11 40,000 Prep week Aerobic

base/technique 07/05/11 Div 1 meet1

09/05/11 2 11 45-50,000 Prep week

Aerobic base/technique

Efficiency test

14+15/05/11 Div2/JX1

16/05/11 3 11 55000 Endurance Aerobic

8x50 Max test 1 x Circuit/Body

23/05/11 4 11 55 - 60000 Endurance Aerobic / Vo2

Kick test x2 1 x Circuit/Body 27-29/05/11 State shortourse

Open champs

30/05/11 5 11 50-55000 Endurance Aerobic

5k TT X2 1 x Circuit/Body

1x run

06/06/11 6 11 55-60,000 Quality Aerobic

Step test X2 1x Circuit/Body

1x run

13/06/11 7 11 55-60,000 Mixed Aerobic X2 1 x Circuit/Body

1x run 18/06/11 Div 1 Meet 2

20/06/11 8 11 60-70,000 Mixed Aerobic/ Vo2 X2 1 x Circuit /Body

1xrun 25+26/05/11 Div 2/JX2

27/06/11 9 11 55-60000 Mixed Aerobic/VO2 X2 1x Circuit/Body

1x run

04/07/11 10 11 50- 55000 Quality Speed/Pace

Efficiency test X1 1x Circuit/Body

1 x run

14/07/11 11 11 45- 50000 Taper Speed/pace

8x50 Max test N/A 1x circuit/body

18/07/11 12 8 30000- 40000 Taper/ Competition Speed N/A N/A 22-24/07/11 State age Champs

25/07/11 13 10 40-45,000 Prep Aerobic

5k TT 1 x Circuit/Body

01/08/11 14 11 50-55000 Prep/Endurance Aerobic/VO2 X2 1 x Circuit/ Body

1xrun

08/08/11 15 11 55-60000 Endurance Aerobic/Vo2 X2 1x Circuit/Body

1xrun

15/08/11 16 11 55- 60000 Quality Aerobic/VO2

Step Test X2 1xCircui/Body

1xrun 20+21/08/11

Div 2/JX3

22/08/11 17 11 50000 Mixed Aerobic/speed

8x50 Max test X1 1x Circuit /body 27/08/11 Div 1 Meet 3

29/08/11 18 11 55-60000 Endurance Aerobic/Vo2

Kick test X2 1 x Circuit/Body

1x runs

05/09/11 19 11 60000 Endurance Aerobic X2 1x Circuit/Body

1x runs

12/09/11 20 11 50000 Quality Pace/speed

Efficiency test X2 1 x Circuit/Body 17-18/09/11

National Age shortcourse /JX

Pentathlon 1

19/09/11 21 11 55-60000 Mixed Aerobic/Vo2 X2 1x Circuit/Body

1x runs

26/09/11 22 11 55-60000 Mixed Aerobic/Pace

5K TT X2 1x Circuit/Body

1x run

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Week Starting Week No. Of Sessions

Swimming Land Training Competition / Event

Approx

Volume (m) Phase Focus Weight Non Weight Date Event / Venue

03/10/11 23 11 55000 Mixed Aerobic x2 1x Circuit/Body

1 x run 7-9/10/11 MD AGE Champs

10/10/11 24 10 50000 Quality Speed

8x 50 max test x1 1 x Circuit/Body 15+16/10/11 AGrade 1/JX 2

17/10/11 25 11 55000 Quality Aerobic

Step Test X2 1x Circuit/Body

1xrun

24/10/11 26 11 60000 Endurance Aerobic/ Vo2 X2 1x Circuit/Body

1x runs

31/10/11 27 10 60000 Endurance Aerobic/ Vo2

/Speed X2 1 x Circuit/Body

1x runs 5+6/11/11 Agrade 2/JX 3

07/11/11 28 10 60000 Endurance Aerobic

Efficiency test X2 2 x Circuit/Body

1x runs 12/11/11 State Open Water Champs

14/11/11 29 11 50-55000 Mixed Aerobic/Pace X2 1 x Circuit/Body

1xrun

21/11/11 30 11 55000 Mixed Aerobic/pace

Kick Test X2 1x Circuit/Body

1xrun

28/11/11 31 9 45000 Quality Speed

8x50 Max test X1 1 x Circuit/Body 05/12/11 AGrade 3

05/12/11 32 11 50000 Endurance Aerobic/Speed

5k TT X2 1x Circuit/Body

1x run

12/12/11 33 11 45-50000 Mixed Aerobic X2 1xCircuit?Body

1xrun

19/12/11 34 11 55-60000 Mixed Aerobic/Vo2

Step Test X2 1 x Circuit/Body

1x runs

26/12/11 35 11 50-55000 Taper Pace/Speed N/A 1 x Circuit/Body

02/01/12 36 9 45000 Taper/

competition

Speed

Efficiency test N/A N/A 3-6/01/12 State Age Long course

champs

09//01/12 37 6 35-40000 Competition/

Mixed Speed N/A N/A State Age Long course

champs

16/01/12 38 11 45-50000 Mixed Aerobic/Speed

8x50Max test N/A 1x Circuit/Body

23//01/12 39 9 40000 Competition Speed N/A N/A 27-29/01/12 State Open Long course

champs

30//01/12 40 10 50000 Mixed Aerobic X1 1x Circuit/Body

06/02/12 41 11 55000 Endurance Aerobic/Vo2

5kTT X2 1 x Circuit/Body

1x run

13/02/12 42 9 55-60000 Mixed Aerobic/Vo2

Kick test X1 1 x Circuit/Body 17-19/02/12 Nat Open Water Champs

20/02/12 43 10 55-60000 MIxed Aerobic/Pace X2 1 x Circuit/Body

1x run

27/02/12 44 11 55-60,000 Quality Aerobic/Pace

Step Test X2 3 x Circuit/Body

2x runs

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05/03/12 45 11 50000 Taper Pace/Speed

8x50 Max test X1 1x Circuit/Body

12/03/12 46 9 40000 Taper/

Competition

Speed

Efficiency test N/A 15-22/03/12 National Open Champs(Trials)

19/03/12 47 9 35000 Competition Aerobic/speed N/A National Open Champs

26/03/12 48 10 40-45000 Quality Speed N/A

02/04/12 49 10 40000 Taper Speed N/A

09/04/12 50 3 Competition Speed N/A 9-14/04/12 National Age Champs

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Considerations for an Annual Plan

• How to format the plan?

• Calculate the number of weeks (microcycles) in your season and log each weeks date

• Look to your state/national/international swim competition calendars and log all dates of meets that will be attended

• Decide which meets are to be tapered for and select how

long your macrocycles

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Considerations for an Annual Plan

•Include an approximate distance covered in any given week

•Determine what the focus of that week is - Preparation, endurance, quality or taper/competition

•Include land based fitness training – weights and non weights

•Include any test sets that are to be undertaken and determine how regularly to perform these

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• Start each workout with at least one quality dive. Assess the swimmers on their starting skills and give them feedback where necessary.

• Streamline every start, turn and push-off. Check depth and angle of push-off, and effectiveness of breakouts.

• Kicking sets are to be performed as quality (without talking)

• Perform all drills to the highest standards, aiming for perfect technique.

• Breath control in freestyle and butterfly. Do some bilateral work on freestyle, and some restricted breathing practices. Work out a

breathing pattern for fly sets (every 2, 3 etc.)

Training requirements

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Training requirements

• Continuous kick freestyle so there is no leg trailing

• 50:50 ratio between negative splitting and even pacing on all repeats 200m and upwards.

• Backstroke and freestyle turns with either arm

• On butterfly, backstroke and freestyle establish and develop

underwater kick distance. Target is to achieve 10m every time, and to do so under 8 seconds.

• Accelerate into turns, do not anticipate them. Set target times for rotation speeds around turns. Target to be under 0.8 seconds.

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Test Sets

• Kick test

• 1 x 800m kick target time of 12:00, 200m swim down

• 1 x 400m kick target time of 6:00, 200m swim down

• 1 x 200m kick target time of 3:00, 200m swim down

• 1 x 100m kick within 20 seconds of swim 100m pb

• If the swimmer is a breaststroker then they should build upto the 800m Breast kick, they may start with 50 breast 50 free.

• Swimmers must keep both hands on the kick board at all

times and are not allowed to stroke into the turn for all

strokes.

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All times are recorded and logged on this sheet:

RECORDING SHEET Kick test set 800/400/200/100

Name:……….

Previous Time Time Recorded Goal Time For Next Test

800 Kick 12 Minute Club

100 Kick

within 20 seconds of PB 100 Swim Time

If the swimmer is too far off the target time, then we take the overall time for each distance,

then half that time for the next distance

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• The 7 x 200m Step Test

• Main stroke on 5:00.

• All swims aim to be even split.

• Descend by 5 seconds on each swim.

• Record stroke count, splits, HR, stroke rate, turning times and breathing patterns.

• This set for age and youth swimmers is more pace orientated than heart rate.

• These are the Targets to aim for:

• Swim Targets

• 1 PB + 25 seconds

• 6 PB pace

• 7 Goal PB pace

• The 6th 200m is broken at the 100. FS on 1:45 and form stroke on 2:00.

Target Time is the current PB for 200m.

• The 7th 200m is broken at each 50. FS on 50 second interval, form stroke on 60 second interval. Target time is the goal 200m time.

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7 x 200m age group and youth step test Name:……….

Target Time Recorded

100m Split Stroke Count

Stroke Rate

Heart Rate

Other

1 PB +25

2 PB +20

3 PB +15

4 PB +10

5 PB +5

6 PB Pace.

Broken at the 100

7 Goal Pace.

Broken at each 50

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The Efficiency Test

• Performed in order to test a swimmers efficiency.

The aims for the set are as follows:

• 10m underwater phase must be achieved in set times according to level (6seconds for Performance, 7seconds for Youth and 8seconds for Age)

• Rotation times of less than 1s in all strokes (if doing shortcourse)

• Try to keep same stroke count over all speeds unless specified

• Swimmer to record all times, stroke counts and heart rates

• Goal pace is based on splits needed to achieve a 100m PB

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• 10 x 50 @1:15 from a push as

• 4 at Back end 50 + 3s

• Swimmers to count strokes on every 50

• Coach to determine SR around the centre of the pool and record

• Swimmers should go the same distance off the wall for underwater work for all 50s

• Swimmers should always aim for the target time and must be within 0.3s (either side) for it to count

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RECORDING SHEET 10 x 50 efficiency test

Name:……….

Swim Target Target Time Time Recorded Stroke Count Stroke Rate Heart Rate 1 Back

end 50 +3 2 Back

end 50 +3 3 Back

end 50 +3 4 Back

end 50 +3 5 Back

end 50 +2 6 Back

end 50 +2 7 Back

end 50 +2 8 Back

end 50 +1 9 Back

end 50 +1 10 Back

end 50 pace

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What I have learnt and implemented from Bill Sweetenham