Download - Plan - USA Swimming
8/25/2010
1
Sport Performance Consultants
Club Development Division
USA S i iUSA Swimming
Importance of PlanningImportance of Planning
P I Proper Preparation Prevents P
It pays toPLAN AHEAD.It wasn’t raining when Noah built
Planning is bringing the future into the
present so that you can do something
Failing to planIS
Planning to Fail!
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Poor Performance
when Noah built the ark!
can do something about it now!
Planning to Fail!
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Creating the MapCreating the Map
How will you How will you get them get them there?there?
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Start With the “Beginner’s Mind”Start With the “Beginner’s Mind”
Throw out entire program and start from scratch!
What would you do if you were new to the program?
Not "the way we always do it"
“READY GO!”
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Season Planning ProcessSeason Planning Process
Prepare to PlanPrepare to Plan
Develop the Plan ‐ Blueprint
Execute the Plan
Evaluate the plan and ‘reload’
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PREPARE: Gather InformationGather Information
Gather Information
Talk to other coaches/clinics Talk to other coaches/clinics
Read Scientific Journals/Books
Competition Schedule
Forms for Planning (usaswimming.org)
Evaluate Previous Season
Evaluate CURRENT Athletes Evaluate CURRENT Athletes
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PREPARE: Competition ScheduleCompetition Schedule
When are your major competitions?competitions?
Plan backwards
How many and coming off what type of training?
How often/close to each other?
Interfere or enhance trainingg
Meets as ‘training’
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PREPARE: Evaluate Past Year/Season(s)Evaluate Past Year/Season(s)
What were your goals?
Did you meet them?
Technique
Training
Performance
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EVALUATE: Previous Season’s TrainingPrevious Season’s Training
Review Previous Training
B d By day
By week
By cycles
Training modalities
Pull, Kick, Fins, Paddles, Snorkels etcSnorkels, etc.
Aerobic, Anaerobic, etc.
Technique
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YARDS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ====
900 4:15 PM 1 x 300 on 6:00 SHORT AXIS STROKES } 1x WH S FLY 2:00 (FREE & BACK) }
1 x 300 on 6:00 LONG AXIS STROKES } WH S BK 2:00 BREAST&FLY }
EVALUATE: PrPrevioevious Season’s Trainingus Season’s Training Is your Training Plan Repetitive, Plug‐In or P i ? BREAST&FLY }
1 x 300 on 6:00 LONG AXIS STROKES } WH S BK 2:00 WITH HYDRO HIP }
1,000 4:35 PM 10 x 100 on 1:45 S:FR } 1x PNK S FR 1:45 ALTERNATE: 12,11,10 } BREATHS PER 100 } #10 AS FEW AS U DARE }
1,500 4:55 PM 4 x 50 on 1:00 K:No Fins SIDE FREE } 5x ENK K KNF 2:00 FISH K TO LIMIT EA50 }
1 x 100 on 2:00 K:No Fins FAST FREE1 } SPK K KNF 2:00 500 5:27 PM 4 x 50 on 1:00 D:FL Load/Surf } 1x WH D FLY 2:00
3 x 50 on 1:00 D:FL Triple K } PNK D FLY 2:00 2 x 50 on 1:00 D:FL Under 4K/Up2S } PNK D FLY 2:00 1 x 50 on 1:00 S:FL BE 2Up/1Down } PNK S FLY 2:00
2,800 5:39 PM 4 x 100 on 1:30 S:75 FR, 25 FLY } 1x PNK S FR 1:30 4 x 100 on 1:35 S:50 FR/ 50 FLY } PNK S FR 1:35 4 x 100 on 1:40 S:25 FR 75 FLY } PNK S FLY 1:40 4 x 100 on 1:45 S:FL BE 2Up/1Down } RED S FLY 1:45 4 x 100 on 1:40 S:IM } RED S IM 1:40 4 100 1 35 S IM } RED S IM 1 35
Progressive?
Repetitive=Insanity
{20 x 400’s every Monday}
Plug‐In=Risky, Reactionary
{“5 x 400’s, no wait, make that 8 x 300’s…”}
4 x 100 on 1:35 S:IM } RED S IM 1:35 4 x 100 on 1:30 S:IM } RED S IM 1:30
900 6:26 PM 12 x 50 on 1:00 VARIABLE SPRINTS } 1x SPD S CH 2:00 #1 BUILD THE 50 } #2 25EZ, 25 FAST } #3 25 FAST, 25EZ } #4 FAST ENTIRE 50 } #1-4 BACK,5-8 BREAST } 9-12 FREE }
6 x 50 on 1:00 D:FR ZIP COOL DOWN } WH D FR 2:00
6:44 PM Finish time. Total: 7,600 yards. Stress Value = 81
t at 8 300 s… }
Progressive=Patience
{4 x 400’s last week, this week 5 x 400’s}
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PREPARE: Evaluate Past Meet PerformancesEvaluate Past Meet Performances
Review objectivelyReview objectively
In season
Qualifying competitions
Major/End‐of‐season competitions
Review Techniqueq
Racing Ability
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PREPARE: Evaluate Current Athletes Evaluate Current Athletes
Who is returning?o s etu g?
Age: chronological andbiological
Strengths and weaknesses
Competitive needs Competitive needs
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PREPARE: Evaluate Current AthletesEvaluate Current Athletes
Wh hl ? Who are your new athletes?
Training background
Competitive history
Familiarity with program
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DEVELOP THE PLANDEVELOP THE PLAN
Create a basic framework
General guidelines to more specific General guidelines to more specific
Annual > Season> Phase > Weekly > Daily
Re‐evaluate periodically
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DEVELOP: From General to SpecificFrom General to Specific
Macro cycle = Seasonal Plan
Phases = Aerobic, Mixed, Anaeorobic, (3‐20 weeks)
Meso cycles = (2‐4 week focus)
Micro cycles = Weekly Plans
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DEVELOP: Quadrennial PlanQuadrennial Plan
Progressive for younger, inexperienced athletesMono-cycle Quadrennial Plan
Y 1 Y 2 Y 3 Y 4
Cyclical for advanced national level collegiate, post‐grads Bi-cyclic Quadrennial Plan (Example)
Year 1 Year 2 Year 3 Year 4
grads
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Year 1 Year 2 Year 3 Year 4
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DEVELOP: Decide The SeasonsDecide The SeasonsTHREE OPTIONS FOR ANNUAL PLANS
SEP OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG
P f d i d h
Preferred A Short Course Long Course
Preferred B Short Course Long Course
Traditional Short Course Long Course
3-Season Short Course 1 Short Course 2 Long Course
Preferred is modern approach
Traditional, 3‐season
The choice may be dictated by outside forces
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DEVELOP: Macro CycleMacro Cycle
DATES MEETS PHASE NOTES
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DEVELOP: Macro Cycle Macro Cycle –– Add MeetsAdd Meets
DATES MEETS PHASE NOTES
APR 23 30APR 23-30
30-MAY6
MAY 7-13
14-20 MAKOS
21-27
28-JUN 3 BGSC
JUN 4-10
11-17 GCSTO
18-24
25-JUL 1 tba
JUL 2—8
9-15 REGIONAL
16-22 STATE
23-29
30-AUG 5 SR MEET &ZONE
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DEVELOP: Macro CycleMacro Cycle ‐‐ Set Up PhasesSet Up PhasesDATES MEETS PHASE NOTES
APR 23-30 PREPERATION
30 MAY6 GENERAL30-MAY6 GENERAL
MAY 7-13 ENDURANCE
14-20 MAKOS
21-27
28-JUN 3 BGSC SPECIFIC
JUN 4-10 ENDURANCE
11-17 GCSTO MIXED
18-24
25-JUL 1 tba CHAMP PREP/
JUL 2—8 “TAPER”JUL 2—8 TAPER
9-15 REGIONAL
16-22 STATE CHAMP
23-29 MEETS
30-AUG 5 SR MEET &ZONE
AUG 6-SEP 10 TRANSITION
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DEVELOP: Macro CycleMacro Cycle ‐‐ Define PhasesDefine PhasesDATES MEETS PHASE NOTES
APR 23-30 PREP Focus on Balance, Learn Drills, Dryland: “Prehab”
30-MAY6 GENERAL Lots of Kicking, Focus on Max DPC Perfect Drills Establish efficient pacesFocus on Max DPC,Perfect Drills, Establish efficient paces,Dryland: Endurance Circuit,IM Oriented, Anaerobic work 1x/week
MAY 7-13 ENDURANCE
14-20 MAKOS
21-27 Establish G 4, Working gears,Endurance focused on SR: your best events and IM, Anaerobic work 2x/week
28-JUN 3 BGSC SPECIFIC
JUN 4-10 ENDURANCE
11-17 GCSTO MIXED Dryland: Race Specific Strokes and Tempo Tubing CircuitSpeed/Race Pace, Anaerobic work 3x/week18-24
25-JUL 1 tba CHAMPIONSHP Maintain Endurance, PowerWork Speed, Rehearse Race PaceJUL 2—8 PREP (TAPER)
9-15 REGIONAL CHAMPIONSHIPS Sharpen Skills Starts/Turns/FinishesKnow Paces/Rehearse Race PlanDryland: Rest/Maintain Power & Flexibility
16-22 STATE
23-29
30-AUG 5 SR MEET &ZONE
AUG 6-SEP 10 TRANSITION ENDURANCE, STROKE WORK, VIDEO
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DEVELOP: Macro CycleMacro Cycle –– Define PhasesDefine PhasesSAMPLE ANNUAL PLAN
DA
TE
S
MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG
MICROCYCLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
WEEKBEGINS
ME
ET
S
LOCATION
PE
RIO
DIZ
AT
ION
TRAININGPHASE
STRENGTH
ENDURANCE
SPEED
GENERALDRYLAND
TESTING DATES
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TESTING DATES
VOLUME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
120
110
100
90
80
70
60
50
40
30
20
10
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DEVELOP: Macro CycleMacro Cycle –– Define PhasesDefine Phases
SAMPLE ANNUAL PLAN
DA
TE
S
MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG
MICROCYCLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
WEEKBEGINS 0-
Sep
7-S
ep
24-S
ep
1-O
ct
8-O
ct
5-O
ct
22-O
ct
29-O
ct
5-N
ov
2-N
ov
9-N
ov
26-N
ov
3-D
ec
0-D
ec
7-D
ec
24-D
ec
31-D
ec
7-Ja
n
4-Ja
n
21-J
an
28-J
an
4-F
eb
1-F
eb
8-F
eb
25-F
eb
4-M
ar
1-M
ar
8-M
ar
25-M
ar
1-A
pr
8-A
pr
5-A
pr
22-A
pr
29-A
pr
6-M
ay
3-M
ay
0-M
ay
7-M
ay
3-Ju
n
0-Ju
n
7-Ju
n
24-J
un
1-Ju
l
8-Ju
l
15-J
ul
22-J
ul
29-J
ul
5-A
ug
2-A
ug
9-A
ug
26-A
ug
2-S
ep
9-S
ep
BEGINS 1 1 2 8 1 2 2 5 1 1 2 3 1 1 2 3 7 1 2 2 4 1 1 2 4 1 1 2 8 1 2 2 6 1 2 2 3 1 1 2 1 2 2 5 1 1 2 2 9
CA
LEN
DE
R
OF
ME
ET
S
LOCATION
Dua
l Mee
t
Invi
tatio
nal
Gra
nd P
rix
Nat
ion
als
Dua
l Mee
t
Gra
nd P
rix
Gra
nd P
rix
Gra
nd P
rix
Gra
nd P
rix
Nat
ion
als
PE
RIO
DIZ
AT
ION
TRAININGPHASE
Endurance Taper Prep Endurance Specific Endurance Anaerobic Mixed Taper Transition Prep
STRENGTH
ENDURANCE
SPEED
GENERALDRYLAND
TESTING DATES
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TESTING DATES
VOLUME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
100
90
80
70
60
50
40
30
20
10
0
SAMPLE GROUP PHASE PLAN
PHASE DESCRIPTION: DATES: PRACTICE GROUP:
OBJECTIVES:
COMPETITIONS:
TECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS
DEVELOP: Phase PlansPhase Plans
Sample Phases: Preparation
DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK
Recovery
Basic Endurance
b h h ld
Aerobic
Mixed
Anaerobic
Taper
ChampionshipAnaerobic Threshold
VO2max
Anaerobic
Anaerobic
Moderate Kick
Fast Kick
TOTAL
TEST SETS DRYLAND EMPHASIS
Transition
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SpecificUSA SwimmingUSA Swimming
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PHASE DESCRIPTION: PREP DATES: Sep 4-Sep 28 PRACTICE GROUP: SENIOR 1OBJECTIVES:
Prepare to train, Learn correct stroke drills, Teach Flexibility Routine,Basic Endurance, Build running base, Video each swimmer, Kicking!COMPETITIONS:
NoneTECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS
Streamlining Goal SettingBack: Body position Quick Catch Hydration/Nutrition
DEVELOP: Phase Plans Phase Plans -- ExampleExample
Back: Body position, Quick Catch, Hydration/NutritionBreast: Explain Season PlanFly: Team Building ActivitiesFree: How to Do the Stroke DrillsTurns:Starts:Finishes:
DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK
Recovery REC 6 1,000 6,000Basic Endurance EN 1 6 2,000 12,000Anaerobic Threshold EN 2 3 1,000 3,000VO2max EN 3 1 800 800Anaerobic AN 1 1 500 500Anaerobic AN 2 0 0 0Moderate Kick K-M 6 800 4,800Fast Kick K-F 6 500 3,000TOTAL - - - 30,100TEST SETS DRYLAND EMPHASIS
10 x 100 Kick with Fins on 1:30 Proper Form on StationsTimed mile run: Beginning & End Phase Proper Form for Stretching
Running 3x per week 1 mile build to 3miles3x/Week 30sec work/30/sec rest
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DEVELOP: Meso CyclesMeso Cycles
Lasts 2‐4 weeksSAMPLE MESO CYCLE PLAN
PHASE: DATES: PRACTICE GROUP: MON TUE WED THU FRI SAT4
Specific FocusMON TUE WED THU FRI SAT
Week 1
eek 2
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We
Week 3
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Plan: Meso Cycle Meso Cycle ‐‐ ExampleExampleSAMPLE MESO CYCLE PLAN
PHASE: SPECIFIC ENDURANCE DATES: NOV 21-DEC 14 PRACTICE GROUP: DOLPHINSMON TUE WED THU FRI SAT
k 1
SENIOR EXAMPLE: AGE GROUP EXAMPLE
MAIN SET FOCUS:3 X 1000 Breast Kick
Hold breath Finish KICKING: Back Head Position
Week KICKING Back Head Position
3 x 400 Fly Undulation
Work Forward Starts MAIN SET
IM Turns 8 x 100 IM
Week 2
FOCUS:MAIN SET Breast Kick6 x 500 Hold breath Finish
Back Head PositionKICKING: Fly Undulation6 x 200
MAIN SETWork Back Starts 4 x 200 IMIM Turns
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Week 3
FOCUS:MAIN SET Breast Kick15 x 200 Hold breath Finish
Back Head PositionKICKING: Fly Undulation12 x 100
MAIN SET:Work Relay Starts 2 x 400 IMIM Turns
DEVELOP: Plan your seasonPlan your season
How will you progress—yardage and intensity? How about last year?
N d / f thl t ? Needs/ages of your athletes?
Incorporating heavy training cycles
What about Recovery?
DaysIntensity M T W T F S S90-100%
High
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80-90%
Medium
50-80%
Low
0 Rest
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DEVELOP: Plan Your SeasonPlan Your Season
DaysIntensity M T W T F S S90-100%
High
80-90% Medium
50-80% Low
0 Rest
DaysIntensity M T W T F S S90-100%
High
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80-90% Medium
50-80% Low
0 Rest
DEVELOP: Weekly Plan Weekly Plan – From Phase PlanFrom Phase PlanSAMPLE AGE GROUP WEEKLY PLANNER
PRACTICE GROUP: PHASE: DATES:
PSYCHOLOGY MON TUE WED THU FRI SAT
1.
2.
3.
FREE
1.
2.
3.
BACK
1.
2.
3.
BREAST
1.
2.
3.
FLY
1.
2.
3.
STARTS
Relay
Forward
Back
FINISHES
1 Hand
2 Hands
TURNS ANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL
Flip AEROBIC
2 Hands THRESHOLD
Bk>Br VO2MAX
FUN NOTES: LACTATE
1. ALACTATE/SPEED
2. ENDURANCE KICK
3. SPRINT KICK
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DEVELOP: Weekly Plan Weekly Plan – From Phase PlanFrom Phase PlanSAMPLE AGE GROUPWEEKLY PLANNER
PRACTICE GROUP: Piranhas PHASE: Specific Endurance DATES: Oct 21 - 28PSYCHOLOGY MON TUE WED THU FRI SAT
1. Teach Toughness Support Your
2. Wed= Support Teammates Day W.U. 500 Free NO Teammates W.U. 500 Free W.U. 500 Free W.U. 500 Free
3. Take 14 strokes PRACTICE Today! Attack Walls! Take 14 strokes Take 14 strokes L 25 HS MEET O l 25 L 25FREE or Less per 25. HS MEET Or less per 25. Less per 25.
1. Eyes Position W.U. 500 Free 12 x 100 IM2. “Catch” 20 x 25 30 sec Take 14 strokes 1:45 D1-4 Back turns 10 min TEACH:3. IM Order Or Less per 25. 10x 50’s 1:00 Fly Undulation
BACK 5 x 100 @ 2:00 Back “Catch”1. Head Position 8 x 400 IMs Partner Teach: Best Avg. 6 x 100 Kick FLY2. “Catch” Descend 1-4,5-8 Starts Arm Teach Toughness! 6 x 100 Kick BK 20 x 50’s 1:153. Teach Toughness! Swing 6 x 100 Kick BR 25 Fl>25Bk
BREAST Fly Undulation1. Legal Kicks 5 x 300 (Recovery Set) 20 x 150 Cool Down:2. Breath Timing 8 x 200 Kick Attack Wall Odd: Fl>Bk>Br 500 Back3. 100 Mod, 100 Fast 5 x 300 Ev: Fr Eyes at ceiling
FLY Focus: “Catch”1. Body Undulation 30 x Turns End Practice2. 10 Attack Wall Kick with Fins Review Finishes Early:3. 10 Fl Tight Tuck 20 X 100 D1-4 FR: Body Position GO TO IHOP!
STARTS 10 Bk>Br Cool Down: Fly Eyes down! TEACH:Relay Teach Arm Swing 400 Back 30 min relays Fly UndulationForward Take Your Mark Pos. Eyes at ceiling Back “Catch”
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y gBack Hand Placement 6,300 yds 0 yds 6,500 yds 6,500 yds 5,800 yds 2,000 yds
FINISHES
1 Hand Body Position2 Hands Eyes down!
TURNSANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL
Flip Attack Wall No Practice Tuesday – HS Meet AEROBIC 20,000 15,0002 Hands Tight Tuck! Remind Meet Entries Due Thu! THRESHOLD 10,000 7,000Bk>Br Approach VO2MAX 2,000 1,000
FUN NOTES: LACTATE 500 5001. Relays on Fri Speak to each swimmer daily ALACTATE/SPEED 500 01. Team B’fast Sat Morn Kick 50% fins, Kick 50% Fast, 50% moderate ENDURANCE KICK 3,000 2,0003. SPRINT KICK 3,000 2,000
TOTAL 39,000 27,300
DEVELOP: Weekly Plan Weekly Plan –– From Phase PlanFrom Phase PlanSAMPLE SENIORWEEKLY PLANNER
PRACTICE GROUP: PHASE: DATES:
PSYCHOLOGY MON TUE WED THU FRI SAT
1.
2.
3.
FREE
1.
2.
3.
BACK
1.
2.
3.
BREAST
1.
2.
3.
FLY
1.
2.
3.
STARTS
Relay
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Relay
Forward
Back
FINISHES
1 Hand
2 Hands
TURNS VOLUME/INTENSITY: ENERGY TRAINING GOAL ACTUAL
Flip M T W T F S S AEROBIC
2 Hands High THRESHOLD
Bk>Br Med VO2MAX
FUN Low LACTATE
1. Rest ALACTATE/SPEED
2. NOTES: ENDURANCE KICK
3. SPRINT KICK
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DEVELOP: Plan Practice:Plan Practice: From Weekly PlanFrom Weekly PlanSAMPLE DAILY PRACTICE PLAN
DAY/DATE : AM/PM
ANNOUNCEMENTS THOUGHT FOR THE DAY
1.
2.
3.
Previously Absent:
DRYLAND:
PRACTICE:
REMINDERS EVALUATION/ABSENT
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DEVELOP: Plan Practice:Plan Practice: From Weekly PlanFrom Weekly PlanDAY/DATE : Thu, Oct 24 AM/PM PM
ANNOUNCEMENTS THOUGHT FOR THE DAY
1. No Practice Friday ”Pain is Good,2. Be on Time Extreme Pain is Extremely Good!”3.
Previously Absent: Joey
DRYLAND: 20 Stations45 sec on, 30 sec restPRACTICE:
400 warm-up10 x 100 IM 10 sec rest500 Kick10 x 50’s Drilletc.
REMINDERS EVALUATION/ABSENT
Entries due tomorrow Joey still absentGreat Practice!
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TIPS: Plan For RecoveryPlan For Recovery
M i More mature swimmers need recovery days and weeks.
Age Group (less mature)?
When do we recover?
Meets are not recovery
R i O b ? Recovery in October?
Dryland Recovery
Travel Recovery
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TIPS: Share Your PlanShare Your Plan
Athletes will respond Athletes will respond better when they know where they are headed.
Share select, general parts of the plan with the parents
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TIPS: Plan for the “Other Stuff”Plan for the “Other Stuff”
SleepSleep
Team Functions
Exams
Psychology
Fun!
Nutrition Nutrition
Travel
Relaxation
Others?USA SwimmingUSA Swimming
Sport Performance ConsultantsSport Performance Consultants
TIPS:
Don’t schedule a workout just because you canj y
Proactively introduce your training plan
Plan dryland programs to coincide with water training
Leave something in the bank
Don’t get caught up in the “best times” gameg g p g
Track ALL your data !
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TIPS:
Age group season Age group season plan Teaching vs. Training
Written plan
Performance objectives
Logical progression Logical progression
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SUMMARY: PrePre‐‐PlanningPlanning
Gather informationGather information
Meet Schedule
Forms
Research, Read, Ponder
Evaluate Previous Season
Evaluate Current Athletes
How Does This Season Fit into Quadrennial Plan?
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SUMMARY: Develop the PlanDevelop the Plan
Decide the SeasonsDecide the Seasons
Plan the Phases
Plan the Meso Cycles
Plan the Micro Cycles
Write the Daily Practices
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SUMMARY: Execute & Evaluate the PlanExecute & Evaluate the Plan
Execute the Plan Daily
Record EVERYTHING!
Constantly Evaluate and Adjust
Use Test Sets
End of Season Evaluation
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