Season Planning for Age Group Swimmers & Writing Workouts. Guy Edson American Swimming Coaches Association

Transcription

1 Season Planning for Age Group Swimmers & Writing Workouts Guy Edson American Swimming Coaches Association

2 Your Age Group Team Improves by? Accident? Natural growth? New families joining the team? Or (my favorite) A goal based plan?

3 Where Am I Coming From?

4 Where are you coming from?

5 What is Age Group?

6 Your Brain You sit down to write age group workouts and you think about what?

7 Michael Phelps Training Plan

8 It s All Connected

9 Where Does a Goal Based Plan Come From? Where were we Where do we want to be at the end of this coming season?

10 Kinds of Goals Goals are objective (measurable). Two types: Performance Goals Workout Goals Pave the way for above Test sets yardage

11 Tools for Writing Your Plan Your Brain Dedicated time A very large eraser Pencils, rulers, blank paper Software?

12 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.

13 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)

14 Taking a Different Look at your Workout Time It s not 90 minutes

15 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

16 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.

17 A Season Plan Cycle=> Component SD AD RD LQS IM Champ AB K R AO/IM LQS SW STW S G Total

18 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 Workout Model for the Race Development Cycle Example WO s at End 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 Components AB -12 K 5 R 2 AO 2 SW 3 STW 2 S 2 G - 1

19 Sample Workout TIME OBJ GROUP 1 OBJ GROUP 2 OBJ GROUP 3 4:00 AB 10 X 150 K 50 FLY-BK NO AB 5 X 150 FREE ON 2:50 STW FLY-BACK TURNS BOARD, SWIM ALT 100 FR/100 IM ON 2:50 4:15 K CONTINUED FROM ABOVE STW FLY-BACK TURNS K 8 X 50 ON 1:50 KICK, FLY- BACK BY 25, NO BOARD, 4:30 STW FLY-BACK TURNS K 9 x 50 ON 1:45 KICK, FLY- BACK BY 25, NO BOARD, DESCEND 1-3 4:45 R 3 X B 100 IM BY 50, 25, 25 ON 2 GROUPS ON 1:OO/30/30 DESCEND 1-4 AB 5 X 100 IM ON 3 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) 5:15 AB CONTINUED FROM ABOVE AB CONTINUED FROM ABOVE R 2 X B 100 IM BY 50, 25, 25 ON 2 GROUPS ON 1:OO/30/30 AB 4 X 125 ON 3, THEN A FAST 50 FROM THE BLOCK TOT

20 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: SW BREASTSTROKE RECOVERY 200 IM ON 4:00 2 X 100 BACK ON 2:15 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 5:15 K 9 X 100 BACK KICK WITH FINS ON 1:40 STROKE INTO THE TURNS AND FINISH K 8 X 100 BACK KICK WITH FINS ON 1:50 STROKE INTO THE TURNS AND FINISH AB 600 BREAST, MAX 8 STROKES PER LENGTH, REST 1 MIN, 100 BREAST FROM BLOCKS TOT SW BACKSTROKE ENTRY AB 10 X 50 BACK ON 1:20 REST 1 MIN, 50 BK FOR TIME

21 Now, Let s Talk About Writing and Running a Great Practice 20 Ideas

22 1 My Personal 25% Rule

23 2 Create Workout Groups Make dynamic groups, YOUR groups (next slide)

24 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

25 3 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

26 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

27 4 Plan on How You are Going to Use Assistant Coaches

28 5 Post the Workout

29 (mental preparation for next slide)

30 6 No Warm Up Sets, No Main Sets, No Rest Sets

31 7 Challenge the Best Swimmer in Each Group Challenge on intensity Challenge on intervals Challenge on distance/density How far should they be going?

32 8 Plan to Teach Something Every Day

33 9 Know that you may throw in extra rest before a last good swim.

34 Writing Sets 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

35 10 Write Straight Stroke Sets Easier to write NOT boring if given points of focus Great for developing specific stroke endurance Always descend sets Examples

36 11 Write Complex Sets Different distances Different strokes Different intensities (next slide)

37 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

38 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.

39 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

40 12 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

41 13 Make Opportunities for Best Times

42 14 Plan For Moments of Transference

43 15 Add Jungle Training Timed swims Salmon Runs Take your Goggles Off

44 16 Plan for OYO Sets Use Plexiglas Writing Boards and Wax Pencils Listo.com

45 17 Teach them HOW to Race Use Writing Boards Tileboard and Dry Erase markers

46 18 Create Holiday Themed or Special Event Workouts

47 19 Make Time for Games and Relays

48 20 Plan To End Practice With Something Exciting

49 END the Practice

50 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