Swimming

SPW

Individual Medley

 Aerobically Robust – 4 x Strokes

 Oxygen Warriors

 Strength to Weakness – Weakness to Strength

 Personally TOUGH – Uncompromising

 Ultimate Trainers

 Uncomfortable

Race Strategy = Training Method

The COACH must have a clear RACE STRATEGY and design the Macrocycle, Mesocycle, Microcycle and Training Sets in conjunction with the RACE STRATEGY

#Work backwards

200 IM Race Strategy

 Butterfly

1. Start 15m uw (10) 35 Butterfly

2. Oxygen = Fuel: Breathing 1s and 2s

3. Focus on the upward Kick – High Hips

4. Karate Chop – Momentum forward

5. Energy Efficient

200 IM Race Strategy

 Backstroke

1. Find your backstroke within the 1^st 20m – Go and Find It … don’t wait for the Backstroke to find you

2. Less legs – lower core tilt: Activate and Absorb

3. Arm Rate – SR up: Hook and Move

4. Oxygen = Fuel: Breathe in on Left or right Breathe out on the opposite

5. Focus on the downward Kick

200 IM Race Strategy

 Breaststroke

1. 3 Stroke Set up

2. Build the 50 – Increase the SR

3. Finish off your Kick before you start the Arm Cycle

4. Oxygen = Fuel: Big Breaths – Fill the lungs (Buoyancy)

5. Backstroke Lower core tilt will help Activate the Breaststroke Kick

200 IM Race Strategy

 Freestyle

1. 4 x Stroke Build Set Up

2. Then … MAX Attack

3. Breathe 2s to 4s

4. Please … No Flags

Skill Set Up

Butterfly

 Dive 15m uw (10)

 Fly to Back turn – set up rating #3

Skill Set Up

Backstroke

 Turn delay 1^st kick (7) – Build 1^st 4 strokes

 Back to Br turn #2

Skill Set Up

Breaststroke

 Turn (8) all depends on 3 Factors

1. Oxygen – Approx 5sec

2. Turn Power not Speed

3. Br Support

 Br to Free turn – set up rating #1

 Speed – Slowest to Fastest Stroke

Skills Set Up

Freestyle

 Turn Speed delay 1^st kick (9)

Best way to train IM Oxygen manipulation is in a 25m Pool (Short Course)

400 IM Race Strategy

Butterfly

 1^st 50 Dive 15 (9)

 Soft legs

 Upward Kick

 Oxygen Storage 1s

 Turn (7) 2^nd 50

 Increase Rate and Pressure

 Upward kick emphasis

400 IM Race Strategy

Backstroke

 1^st 50 Pressure

 Lower Core Tilt – Activate and Absorb

 Soft legs – downward kick

 Turn (7) Power push off – delay the 1^st kick

 2^nd 50 – Rhythm and Hold

400 IM Race Strategy

Breaststroke

 Turn (7)

 Powerful uw

 2 x 50s Build mentality

 Finish of your Kick before you start the Arm Cycle

400 IM Race Strategy

Freestyle

 Turn (7) 1^st 50

 Oxygen Intake Breathing 2s or 3s

 Build kick 2^nd 50

 Turn (9)

 2s/3s or 4s/5s

 Tough

Training

Physical

1. Must be FIT

2. Dryland Enhanced Training – Short and Long Axis (Compound Exercises)

3. 4 x Stroke Combo not 2 x Strokes

Begin Prep – Fs-Fly Aerobic Combo

4 x Weeks 3 x Stroke (non fly) Aerobic Sets 4 x Weeks IM Combo Switching

4. Double Distance – 400 IM Confidence

Training

Psychological

1. Worst stroke training 2. Pain – Pain – Pain

3. Uncomfortable – Unnatural

4. Very Tactical – Mental Planning

5. Need to be known as Uncompromising/Tough

6. Selling the Idea – 400 IM – beware of Post Purchase Dissonance

Set Design

Aerobic: 3 x 800m (2400m)

1. Mix of Distances

2. Switching

3. Uncomfortable: Break the Rhythm – Realign the Rhythm

4. Add Elements of Race Specific Strategy

Set Design

Race Specific: 4 x 400m (1600m)

1. Build

2. Progression 3. Rate Increase 4. Turn Emphasis

5. Oxygen – manipulate the flow

Trained or Untrained cont.

Train the Event: New (Australian)

 800/1500 Events: 85%Aerobic 15% Anaerobic

 400 Events: 65% Aerobic 35% Anaerobic

 200 Events: 35% Aerobic 65% Anaerobic

 100 Events: 20%Aerobic 80% Anaerobic

 50 Events: 10%Aerobic 90% Anaerobic

Trained or Untrained cont.

 Train the Event

 Train for the Major Meet

 Coach the Athlete

Train or Untrained cont.

 Coach must educate the swimmers

 Simple overview of basic physiology

 3 Energy Systems- ATP- CP / Lactic / Aerobic

 Energy systems interact throughout the week

 Not just in swimming but also the Dry-land Training

The 4 x Goods to the Journey of the Ultimate Weapon

1. Must be a GOOD Transporter of Oxygen - Aerobic 2. Must Be a GOOD Producer of Lactate – Speed 3. Must be a GOOD Creator of Power – ATP-CP 4. Must be a GOOD Removalist of Lactate

The Ultimate Weapon: Change (Turn of) Speed or Gears while the engine is pushing

WEEKLY CYCLE - GENERAL

Monday Tuesday Wednesday Thursday Friday Saturday Gym

Des (-50-40- 30)

CSD

Power Res and Speed Cords

Endurance Pull

HVO -

Power Kick

OFF Endurance

Kick HVOs – Power Pull

Gym

Aerobic IM Speed

Cords + Stationary Res 50s

& Power

Broken Swims Race Strategy

Combo Short Rest interval and Race Pace (Heart Rate CS)

Fly-Fs &

MBC BC

Speed Set Aerobic Swim/Kick set

MBC BC

Race Pace Lactate Removal

Catch up Session

OFF