i wouldn't say anything is impossible. brief insight into... · (type 1) muscle fibres. fat...

“I wouldn't say anything is impossible. I think that everything is possible as

long as you put your mind to it and put the work and time into it!”

Michael Phelps

“For me, it seems to help me take the pressure off if I don't pay attention to what other people are telling me!”

Missy Franklin

"I swam the race like I trained to swim it. It is not mathematical. I just let my body do it. It is a lot easier if you let your body do what it is trained for."

Ian Thorpe

I started swimming over thirty years ago and was advised by a teacher to join a competitive swimming club, so I joined Oldbury Swimming Club in 1980. There I stayed for almost 20 years, gaining County and Midland District medals as well as achieving National Qualifying times. I also trained early mornings with Haden Hill Swimming Club, picking up ideas and tips from other National and International swimmers and coaches. I joined Warley WASPS in 1988 to play water polo and continued to do so up until 2004, where coaching duties took preference. During the mid-90’s I was invited to help coach the Under 16’s Stourbridge water polo team, which I continued to do for three years, including helping to form their ladies water polo team. In 1999, I finally left Oldbury and became the Junior coach of Warley WASPS, where the club enjoyed a number of years of great success in the Nuneaton Junior League with promotions from Division 4 up to Division 1 in successive seasons, as well as numerous swimmers achieving County, Midland Regional and National qualifying times. This helped to increase my personal knowledge and understanding of the sport. In November 2005, I joined Stourbridge swimming club as their Assistant Head Coach, where again, the swimmers enjoyed huge successes at County and Midland Regional’s and swimmers progressing to National qualifying times and also to Junior International status. During 2008 and into 2009, I was fortunate enough to be selected to coach on the England Youth Talent Programme swimmers in Warwick. Here I was again able to pick up useful information from the other coaches there and also from some of the swimmers who were selected to attend the various camps Throughout my years as a teacher and coach I have discovered that many parents and swimmers do not actually understand why they swim up and down a pool so many times or are required to attend a specific number of sessions. It was for this reason that I decided to compile this booklet for the use of both parent and swimmer, detailing as simply as possible these very reasons. Much of the information included within this booklet is knowledge I have gained through personal experiences as a swimmer, by attending various courses, including Sports Science degree modules (BSc Hons), through discussions with other coaches during my twenty plus years of teaching and coaching within various sports, including water polo and semi-professional football. Once read, you will discover that swimming is a highly skilled, very technical and scientific sport, thus explaining the reasons why we must swim up and down a swimming pool so many times.

At Warley WASPS Swimming Club we train towards specific goals, these goals are aimed at our swimmers obtaining the relevant standard to compete in the below mentioned categories. Competitive swimming can be broken down into a number of categories, namely:

Club

County

Regional

National

International Every competition above club level (club being a term used to describe galas and club championships) requires swimmers to have achieved specific times. These times increase in difficulty as the swimmer progresses through the above stages (pages 26-29). For each major competition our swimmers enter i.e. Worcester County Championships, our swimmers are prepared through some 12 to 15 weeks of progressive training, which is called a cycle (see page 20). This 15 week cycle is then split into four phases, Preparation, Conditioning, Competition and Recovery. Each phase has a specific number of weeks assigned i.e. Preparation - 3 weeks, Conditioning – 8 weeks, Competition – 2 weeks, and Recovery – 2 weeks.

This phase deals with technique work and slowly builds up work rates/loads ready for the main conditioning phase. The training in these weeks is relatively easy and doesn’t place too much stress on the body.

This phase is where the bulk of the work is done. Yardage during these weeks increases as the weeks progress as does the difficulty of the work given i.e. times will be reduced and distances of sets increased.

This phase is where, what is termed, “quality” work is done. Quality work is where Personal Best (P.B) times are achieved actually in the training session, over a number of repeats, allowing ample time for recovery in-between each swim. Yardage during these sessions will be greatly reduced due to the longer rest periods.

The work done during these weeks will be geared around a specific event falling within these weeks.

This phase will be similar to the preparation phase. Yardage will be decreased so the body can recover from the competition phase, leaving the swimmers fresh for the next cycle. Although there are specific sets done during each phase, there is still a cross-over between each of the phases i.e. quality work will still be done during the ‘Conditioning Phase’ etc… but on a lesser scale.

Throughout the entirety of the phases, there is a stroke focus for each and every week. During each session a technical set included based around that week’s stroke focus. Technical sets include stroke technique, starts and turns, and also relay takeover practice. The longer the session, the more technique is included i.e. a 2 hour session will have all of the above included in a session, where as a 1 hour session may have only one focus i.e. turn practice.

“The underlying principles of training, centre around the ability of the human

body to adapt to stresses placed upon it. By gradually and progressively adding greater work loads in terms of distance and/or speed; over a period of

time swimming performances can be improved.”

“It’s not so much the hours you put in; it’s what you put into the hours that count.”

There are six different forms of training which our swimmers are put through to gain improvements, which encompass the three energy systems our body’s utilise i.e. aerobic, anaerobic, and ATP PCr (Adenosine Triphosphate Phosphocreatine) systems. To understand why training is important, we must first understand the basics of the body’s energy systems.

This means to work with the presence of oxygen which helps to keep muscular acidification to a minimum. This is the basic energy system of all sport and training. It helps to maintain the body’s ability to continue without becoming totally exhausted due to lactic acid build-up (acidosis), with little rest periods. An aerobic set would be as follows: 25 x 100 yards Front crawl with 10 seconds rest after each 100 swim, Target Time (T.T.) of 75-80% of P.B. i.e. 60 sec P.B. 80% = 60 + 12 = 72 secs (1 min 12 sec) Target Time for each rep.

This means to work without the presence of oxygen. Anaerobic can be split into two categories: anaerobic – where energy release is very rapid and aerobic – where energy release is at a slower rate. Both of these terms together are known as Anaerobic Glycolysis (a combination of complex chemical reactions within the body).

This is the process which refers to the rapid recycling of ATP through the breakdown of Phosphocreatine. The utilisation of this system gives approximately 5 to 11 seconds (depending on which book is being read) of maximal muscle contractions. After this, the body reverts to either the aerobic or anaerobic system for the production of energy. We will now consider the six levels at which athletes train. Firstly, the three levels of endurance training known as:

– Basic Endurance

– Threshold Endurance

– Overload

– this involves swimming long distances at moderate speed. Most of the

muscular adaptations during this form of training will take place in slow twitch (Type 1) muscle fibres. Fat metabolism is delivered quicker at these levels than at high intensities (fat burning zone).

– this involves swimming distances at set percentages to P.B’s (normally

85%) or to a percentage of maximum heart rate. Threshold training helps the body adapt so the oxygen is efficiently utilised and the lactate removal from fast twitch (Type 2 - FTa, FTb) muscle fibres is improved.

– overload training is done at speeds exceeding that of threshold and can

be done at approximately 86-94% effort (or in some cases 2 seconds below that of EN2), of the swimmers P.B, with only a short rest period. This helps to increase oxygen use and lactate removal in FTb, FTa and slow twitch muscle fibres. The second three levels of training are sprint and are known as:

– Lactate Tolerance

– Lactate Production

– Power Training

– lactate tolerance training involves swimming long sprints with long rest

or short sprints with short rest. The general work to rest ratio is normally given at 1:4 i.e. 15 second sprint with 1 minute of rest, or a 1 minute sprint with 4 minutes of rest. The reasons for training at this intensity are as follows:

a) to increase muscle buffering. b) to improve the ability of athletes to maintain stroke technique and

speed in spite of severe acidosis (build up of lactic acid). c) to improve the ability of athletes to tolerate the pain of lactic acid build

up.

– lactate production training consists of short sprints at near maximum

speeds (approx 98% of P.B) for improving anaerobic power. Some of the effects of training at this intensity are as follows:

a) increase in the rate of anaerobic metabolism. b) increase in maximum sprinting speed. c) increase in the quantities of ATP and Phosphocreatine (PCr) stores in

trained muscle fibres.

– this consists of very short sprints i.e. ½ length which stress the force

and speed of muscular contractions involved in swimming. The effects of this type of training are:

a) increased muscular strength. b) an increase in speed in which the nervous system can stimulate the

recruitment of muscle fibres. c) speed of muscular contractions.

The training our swimmers at Warley undertake encompasses all of the above methods of training. At present, we train throughout the week, with competitions on Saturdays and occasionally Sundays. The sessions which are provided for both squads (Juniors and Seniors) are as follows:

Squad Criteria Day Time Venue Min. No.

of Sessions

Junior Transition 7 - 10 years

Stroke Development Phase

Monday 5:30- 6:45 p.m. Smethwick

Swimming Centre

2 Wednesday 5:30 - 6:30 p.m.

Smethwick Swimming Centre

Saturday 7:50 - 8:50 a.m. Smethwick

Swimming Centre

Sunday 12:00 - 1:00 p.m. Langley Swimming

Centre


of Sessions

Junior Development

9 - 13 years County Targets

Monday 5:30 - 6:45 p.m. Smethwick

Swimming Centre

3

Wednesday 6:30 - 8:00 p.m. Smethwick

Swimming Centre

Thursday 6.45 – 8.30 p.m. Aston University

Friday


Swimming Centre


Centre


of Sessions

Senior Transition

12+ years County & Regional

Targets

Monday 6:45 - 8:30 p.m. Smethwick Swimming Centre

3

Wednesday 6:30 - 8:00 p.m. Smethwick

Swimming Centre

Thursday 6:45 - 8:30 p.m. Aston University

Friday 7:00 - 9:00 p.m. Aston University


Swimming Centre

Sunday 12:00 – 1.00 p.m. Langley Swimming

Centre


of Sessions

Senior Development &

Masters 12+ years County

Regional & National Targets

Monday 6:45 - 8:30 p.m. Smethwick Swimming Centre

4

Wednesday 8:15 - 9:45 p.m. Langley Swimming Centre

Thursday 6:45 - 8:30 p.m. Aston University

Friday 7:00 - 9:00 p.m. Aston University

Saturday 7:50 - 8:50 a.m. Smethwick Swimming Centre


Centre

Senior Development

Stages completed should be 1-10.

To be willing and fit to swim in the leagues we are affiliated to if selected i.e. Mercian and Arena Leagues.

To represent the club at County/Regional and National Championships if qualifying times are achieved.

Must have achieved at least one County Qualifying Time. Attendance: Three sessions per week (on average) is required for entry into the Seniors, with a view to 4-5 sessions as the swimmer matures.

Senior Transition


To be willing and fit to swim in the leagues we are affiliated to if selected i.e. Ross, Nuneaton, Mercian and Arena.

To represent the club at County/Regional and National Championships if qualifying times are achieved.

Attendance: Minimum three sessions per week (on average) are required for entry into the Senior Transition.

Junior Development


Stages 8 through to 10 are to be started and completed during these sessions.

Start Award Level 2 also to be gained.

All strokes to be efficient.

Basic turns known.

To be willing and fit to swim in the leagues/competitions we are affiliated to, if selected.

Will be expected to attend County Competitions if a qualifying time is achieved.

Attendance: Two/three sessions per week (on average) is required for entry into the Juniors. Ideally three should be aimed for.

Junior Transition

Stages completed should be 1-5/6.

Stage 6/7 is to be started and completed during these sessions.

Level 1 Start Award to be completed.

F/C & Backstroke to be efficient.

Basic Breaststroke and Butterfly required.

Swimmers will be expected to swim in local league galas. Attendance: Twice per week (on a regular basis) is required for Junior Transition.

Junior Skill Development

(JSD)

Stage 4/5 is required for entry into Junior Skill Development.

Learner widths Stages 1-3/4 are required for entry into these classes.

Beginners Start swimming career from age of 4 upwards. Water

confidence is taught and basic floatation skills.

There are many aspects of training covered each week, these aspects are changed from week to week, cycle to cycle i.e. EN1 (aerobic) sessions will not always be held on Fridays and sprints will not always be done on Mondays etc… For every session not attended swimmers will be missing valuable time spent on starts, turns and stroke development as well as general conditioning work. It is therefore very important that as the club develops and becomes more competitive, the sessions and the expectations of the sessions and swimmers must change, this is called ‘progression’. As a competitive swimming club, we must always be looking to ‘progress’, and reach the potentials which other clubs have reached and higher. By creating a ‘Criteria’ of development, progression will be made and the required standards will be reached and maintained. Without this in place the club will be aim/goalless, will not progress in the correct direction and the full potential of swimmers will never be extracted or fulfilled.

Our challenge is to ‘Provide excellence at all levels of teaching and coaching and provide the required levels of competition’.

As the swimmer matures and grows, demands on the body can be increased and needs to be increased. As swimmers move through the age-groups, entry times to competitions decrease, age-group swimming distance increase i.e. league distances increase from 50m to 100m (a 100% increase), open meet competition distances also increase to 50, 100, 200, 400, 800 and 1500m, the only way to achieve these times and be able to swim the additional distances, is to train. Because the training cycles at Warley WASPS are designed to progress swimmers, those who do not attend regular sessions will struggle with times and distances set and will start to fall behind in their lane. To train less than the recommended number of sessions, as before mentioned, swimmers will never achieve their full potential, and will never reach the upper levels of quality swimming i.e. County, Regional, National & International standards. If we consider the percentages of the different forms of training throughout the cycle, we end up with the approximate breakdown:

As can be seen from the above table missed sessions means that swimmers may only be swimming 10% of EN1/2/3, including all stroke development work, 1% of Sprint (SP1/2) and 2% of Maximal (SP3), which includes all starts and turns. A swimmer will not be able to cover all the necessary requirements in one session per week. Swimming an average of 1800 yards per week barely provides enough quality technique and stroke development a swimmer needs, hence the importance of regular training within the boundaries of a set criteria. Coaches keep an extensive register system, which gives each swimmer an attendance total and an attendance percentage set to the clubs ‘Criteria’. If a session is missed, feel free to pick up another session later in the week, don’t miss out completely. Each day stated, has an assigned amount of work (see page 21), taken from the six training types i.e. EN1, EN2, SP1 etc… depending upon the aims of the session and the week in the cycle. It may also be noticed that SP1 and SP2 sets are never swam in back to back sessions. This is due to the amount of muscular glycogen used during these types of session. It takes approximately 24 hours for the levels of glycogen to be restored to normal levels, so we only swim EN1, EN2, EN3 or SP3 sets.

As can be seen above, the Junior Development Group of the club has four lanes dedicated to the development of our Junior swimmers, with Junior Transition two lanes. Entries between these squads/lanes are all outlined in the ‘Club Structure & Criteria’ table.

The Senior Development Group works to the above. This will allow three lanes for newly moved swimmers from Junior Development into the Senior Transition group. There are two lanes available for Senior Development and one for Masters swimmers.

‘Compete’ Comes from Latin ‘Competere’, - "Come together". To strive against another or others to attain a goal, such as an advantage or a victory.

As can be seen from the weekly breakdown sheet (Micro Cycle - page 21), there are many aspects of training covered each week, with aspects being changed from week to week, cycle to cycle i.e. EN1 sessions will not always be held on Fridays and sprints will not always be done on Mondays etc… Due to the high bodily demands of swimming, the following is a normal guideline, set by the Long Term Athlete Development (LTAD) and adapted by Warley WASPS, for the required sessions attended per week:

Attending one session per week, or less than 4-5 sessions per month is not, by any means, considered to be competitive. As the swimmer matures and grows, demands on the body can and needs to be increased. As swimmers move through the age-groups, entry times to competitions decrease (pages 26 to 29), the only way to achieve these times, is to train. Because the training cycles at Warley WASPS are designed to progress swimmers, those who do not attend regular sessions will struggle with repetition times and distances set. This is where many clubs lose swimmers. To train less than the recommended number of sessions, swimmers will never achieve their full potential, and will never reach the upper levels of quality swimming i.e. County, Regional, National & International standards.

“A week’s missed training takes 3 weeks of work to reach levels previously at, 2 weeks missed training takes 6 weeks of work to reach

previous levels, and this is the general trend until a point of no return is reached.”

For all athletes, nutrition is critical. Swimmers place much stress on their body’s, demanding arms and legs to work harder and harder. The energy used must be replaced and the only way to do this is to eat the correct foods. Food is the body’s energy source, and one of two things with it, turn it into energy or into the body’s structure. It helps to make muscle, or it is stored.

Food which is turned into energy is fat, protein and carbohydrate as well as vitamins and minerals. Nutrition plays a major role in the success of competitive swimmers. Good nutrition means eating foods that provide the body with the necessary balance of essential nutrients, energy and water, every day. It is critical for swimmers to practise good nutrition, because all swimmers, whether they be sprinters or distance swimmers are endurance athletes. Training up to six times per week, using the same muscles either aerobically or anaerobically drains the muscles of their energy. This must be put back and the only way is through good nutrition. The key components to good nutrition are carbohydrates, water and balance in the diet. All of these together help to produce maximal performance. Why do we not eat for two hours before we swim? Digesting food requires energy. Nutrients are broken down in the stomach and intestines and are transported to others parts of the body via our blood supply. If we eat before we swim the body’s blood supply is already working overtime during the digestion process. When an athlete starts to warm up it induces an effect called ‘blood shunting’. This is a process where all the body’s blood is moved to the areas where it is required by dilating (opening) and constricting (closing), arteries, veins and capillaries to the areas requiring/not requiring extra oxygen. As swimming is a demanding sport, the majority of the muscles require extra oxygen to compensate for the extra work load, so processes such as digestion are partially closed down. This in turn means that the food in the stomach is not being removed, so the body rejects it, causing vomiting. This is another reason why a warm up is done at a fairly easy pace.

Not eating correctly before or too close to the start of a gala, open meet etc…, all the hard preparation that has gone into training will come to waste. If swimmers eat large meals before any event, blood that should be supplying muscles with oxygen and nutrients will be too busy trying to absorb nutrients from the intestine, consequently, the muscles will suffer. Eating simple carbohydrates (sugar, including chocolate etc…) will stimulate the release of insulin from the body. A fast release of insulin means that sugar is quickly absorbed into the body’s cells far quicker than what would have been, thus leaving very little in the bloodstream, thus leaving little for the muscles during a race. Low blood sugar causes light-headedness, weakness, lethargic etc… and is not the necessary qualities for a swimmer who is about to race. Dos

Eat your last meal at least 3 to 4 hours before race time.

Correct pre-race meals include – sandwiches (avoid fatty fillings), fruit, and pasta.

Eat familiar foods.

Drink plenty of water to stay hydrated, as most pools swimmers compete in are hot and humid, small quantities frequently.

Don’ts

Pre-race meals should not include meats, sauces and cheese (fats).

Avoid soft drinks 1 hour before the race (water is the ideal drink).

Don’t swim totally hungry.

Avoid chocolate bars, crisps, biscuits or sugary foods within 1 hour of a race. Fruit is the best food in these situations.

During an open meet break foods such as crisps, burgers, chips, sweets etc… should be avoided at all costs. The body requires extra energy to digest these foods and poor performance results. Please see pages 24 and 25 for a sample of a training and competition ‘Nutrition Plan’, these give the basics of what meals and food types should be eaten before, during and after training and competitions. These plans can be changed to suit the swimmers needs and to add variety into the diet.

For swimmers to achieve optimum levels, both parent and swimmer have to be committed and must want success. Here are a few pointers into what being a competitive swimmer actually means:

Competitions are normally held within the Midlands. As swimmers progress, competitions are more wide spread (anywhere in the UK) and most of the bigger competitions are held over the complete weekend (Friday to Sunday).

The ability to push your body until your arms and legs feel like they’re going to explode and then push harder.

Being organised: all top age-group swimmers still manage to swim 10 times per week as well as completing homework, obtaining the relevant qualifications, as well as participate in other sports.

Having the will to eat the correct food types. “Healthy body, healthy mind!”

The ability to be self motivated.

The ability to be focussed.

Willing and able to embrace change.

Able to adapt to differing situations. All, and more, of the above are just a few traits of a committed parent/swimmer. While swimmers are young it is the parent who makes many of the decisions, these must be the right decisions. Reaching elite status is not impossible by any means. All can be achieved through commitment, good organisation skills and through creating set routines. Please remember that all of the information containing within this booklet are the very basic guidelines, there is room for change, and there can be plenty of variety, do not take the above as ‘gospel’, nothing in sport is set in stone. It is only swimming training that allows us to adapt to the water environment, we are not natural swimmers. Other sports will complement performance i.e. gymnastics will improve flexibility, but ultimately, it is the time spent learning the necessary complex skills in the pool, to become a quality swimmer.

– Nuneaton Junior League

– Mercian League

– Ross League

am

EN1

FLY SWIM, KICK & PULL 100’s & 200’s

EN1

SP3 FLY TURNS

pm

EN1 EN1

EN1 EN1 EN1

FLY TECHNIQUE &

DRILL

FLY TECHNIQUE &

DRILL

FLY TECHNIQUE &

DRILL

FLY TECHNIQUE &

DRILL

FLY TECHNIQUE &

DRILL

SP1 EN3/SP1 EN3 EN2/SP1 EN3

F/C SWIM 2 LTH’s

WORKING ON STREALINING KICK & TURNS

2, 4, 6 LTHS PULL KICK & SWIM IM

ORDER No.1 100’s SIMS

FLY SWIM KICK &

PULL – 300’s & 400’s

FLY SWIM 100’s

No.1 SWIMS – 75’s

& 125’s

No.1 SWIMS 75’s (SPRINT)

F/C DISTANCE –

200’s & 300’s

FLY TO BK 4 LTH’s

SP3 SP3 SP3 SP3 SP3

FLY TURNS

FLY TURNS FLY STARTS

FLY TURNS FLY STARTS

FLY TURNS

FLY TURNS

am

EN1

FC TECHNIQUE STROKES & TURNS

EN2

F/C SWIM, KICK & PULL 400’s

SP3 FC TURNS

pm

EN1 EN1

EN1 EN1 EN1

FC TECHNIQUE &

DRILL

FC TECHNIQUE

STROKES & TURNS

FC TECHNIQUE

STROKES & TURNS

FC TECHNIQUE

STROKES & TURNS

FC TECHNIQUE

STROKES & TURNS

SP1 EN3/SP1 EN2 EN3/SP1 EN3

BR SWIM 1 LTH’s STREAMLINING

FLY & F/C KICK DEVELOPMENT

F/C SWIM KICK &

PULL – 3 LTH’s & 6 LTH’s

BR SWIM 100’s

F/C SWIMS – 50’s

100’s 200’s

KICK SPRINTS 75’s

F/C & FLY KICK –

200’s

No.1 SWIM 75’s

SP3 SP3 SP3 SP3 SP3

FC TURNS FC STARTS

FC STARTS

FC TURNS & STARTS RELAYS

FC TURNS

FC TURNS

Each day stated, has an assigned amount of work, taken from the six training types i.e. EN1, EN2, SP1 etc… depending upon the aims of the session and the week in the cycle. It may also be noticed that SP1 and SP2 sets are never swam in back to back sessions. This is due to the amount of muscular glycogen used during these types of session. It takes approximately 24 hours for the levels of glycogen to be restored to normal levels, so we only swim EN1, EN2, EN3 or SP3 sets. From the above Micro Cycle, each day will have a specific programme (session) of sets and repetitions for the swimmers to complete during the time set, in this case, a two hour session. The specific programme for 5th July 2013 can be seen below on page 23. This is done for each day, week in, week out. As can be seen and appreciated, there is a significant amount of work undertaken into preparing and producing a competitive programme for a competitive swimming club such as the one you have chosen to join.

15 MINUTES

LAND BASED POOL SIDE

EXERCISE AND STRETCHES

2 x 200

6 x 100

8 x 50 1400

F/C SWIM

CHOICE KICK

F/C SWIM

+20 SECS

+20 SECS

TR 1.15/1.30 MIN

- STRETCH OUT STROKES

- USE CORRECT TURNS - SMOOTH STROKE

- FAST PACE SWIM

FC TURNS

FC STARTS

TR 1.00 MIN

TR 1.00 MIN

- SPRINT APPROACH - FAST ROTATION

- HARD STREAMLINED KICK OFF WALL - MAX PACE FOR 3 STROKES

10 MINS

10 MINS

RELAY TAKEOVERS 300

FC KICK STREAMLINED FINS ALT 1 LTH ON SURFACE

1 LTH U/WATER FC FULL STROKE

FINS

TR 1.30 MIN

TR 50 SECS

- STREAMLINING - STILL HEAD - CONTINUAL KICKING

- REACHING & STRETCHING - SHOULLDER & HIP ROTATION - SMOOTH HAND ENTRY

12 x 50

16 x 25

1000

No.1 SWIM

F/C TO FLY KICK FINS

TR 1.30/1.45/2.00 MIN

TR 4.00/4.30/5.00 MIN

- PUSH HARD PACE

- QUALITY TURN AND FINISH - STREAMLINED STARTS - FAST PACED KICK

- QUALITY TECHNIQUE

6 x 75

4 x 200

1250

1 x 400 400

F/C TO BK SWIM

- AS WARM UP - EASY PACED SWIM - CORRECT TURNS

5-7-13 7.00 P.M. 2.00 HOURS

10 - OPENMale: Female:

LANE ROPES, PACE CLOCKS, BACKSTROKE FLAGS: FLAT FLOOR POOL SIDE AREA TO FACILITATE LAND EXERCISES

AND STRETCHES BEFORE SWIMMING

ASTON UNIVERSITY – 25 m. 1-2-3-4TO IMPROVE SWIMMERS UPPER AEROBIC CAPABILITIES

TO IMPROVE SWIMMERS UPPER AEROBIC PACE ON F/C & F/C TECHNIQUE

CLUB/COUNTY/DISTRICT/NATIONAL/INTERNATIONAL EN1/EN2/EN3/SP1/SP2/SP3

Name Of Swimmer/Squad Seniors

Date Of Plan

Aim Of Plan To improve swimmers diet prior to training and

competition

Length Of Plan 4 Weeks

Types of Food

Quantity Food Groups Fluid Intake Timing

Pre A.M Training

Cereals ½ Bowl

Carbohydrates Unsaturated Fat

Vitamins Protein

Fruit juice Approx 1

hour before swimming

During Training

None

Cold water, add cordial for taste if required

Small amounts during

session

Post A.M Training

Cereals

Toast, with margarine &

jam or marmalade

1 Bowl

2 slices (medium)


Vitamins Protein

Cordial juice or hot drink (tea, coffee

etc…)

Pre P.M Training

Turkey or chicken

sandwich

Fruit – apples,

orange etc…

2-3 rounds of bread

2 pieces


Vitamins Protein Fibre


etc…)

Approx 1 ½ hours before

swimming

During Training

None


Small amounts during

session

Post P.M Training

Rice or Pasta based

meal (inc salad)

Yoghurt

Medium plate size portions

Standard shelf size

Carbohydrates Vitamins Protein Fibre


etc…)

Approx 1 hour after training

Types of Food

Quantity Food Groups Fluid Intake Timing

Night Before Competition

Rice or Pasta based

meal (inc salad)

Fruit

Medium plate size portions

2 pieces



etc…)

Early evening

5.00 p.m to 6.00 p.m

Pre Competition Meals and

Snacks

Porridge or oats with syrup and

raisins

Large portion

Carbohydrates Vitamins

Fibre

Cordial juice and or hot drink (tea,

coffee etc…)

A minimum of 2 hours

before competition

Between Races 2 to 4

Hours

Tuna or ham sandwich

with margarine

Fruit – bananas,

apples etc…

1 round of bread

2 pieces


Vitamins Protein Fibre


Within 30 mins of last

event. Fluid taken throughout competition

Between Races (less than 1 hour)

None


Fluid taken throughout competition

Post Event

Soup (own choice) Jacket

potato and fillings

Pancakes

1 bowl

Average size,

medium filling

1 to 3


Cordial juice and or hot drink (tea,

coffee etc…)

As soon after the event as

possible

Signatures: Swimmer:_________________________ Parent:___________________________

Coach:___________________________

WORCESTER COUNTY SWIMMING ASSOCIATION Qualifying Times - County Championships 2014

Boys Events 9 10 11 12 13 14 15/16 17/0

50m Freestyle 41.5 37.24 33.69 31.87 30.15 29.78 29.1 29.1

100m Freestyle 1:27.8 1:18.6 1:13.9 1:09.5 1:06.0 1:03.5 1:03.5

200m Freestyle 3:29.3 3:10.0 2:57.1 2:43.0 2:31.5 2:23.7 2:18.4 2:18.3

400m Freestyle 7:05.0 6:18.0 5:53.3 5:34.0 5:16.4 5:01.5 4:50.1 4:50.1

800m Freestyle 11:41.1 11:01.8 10:31.3 10:08.4 10:08.4

1500m Freestyle 22:01.7 20:52.8 19:55.5 19:14.0 19:14.0

50m Breaststroke 56.8 49.6 46.5 43.7 40.7 38.6 36.8 36.8

100m Breaststroke 1:50.0 1:41.0 1:34.6 1:28.1 1:23.4 1:19.7 1:19.7

200m Breaststroke 4:26.8 4:04.4 3:45.7 3:26.8 3:11.1 3:00.3 2:52.9 2:52.9

50m Butterfly 45.9 42.4 39.6 37.5 35.3 33.4 31.7 31.7

100m Butterfly 1:38.6 1:28.5 1:22.7 1:17.3 1:12.9 1:09.5 1:09.5

200m Butterfly 4:20.8 3:50.0 3:21.3 3:05.5 2:50.4 2:41.1 2:33.3 2:33.3

50m Backstroke 46.9 43.6 41.2 39.0 36.5 34.8 33.1 33.1

100m Backstroke 1:35.5 1:28.4 1:23.3 1:18.0 1:13.6 1:10.3 1:10.3

200m Backstroke 3:51.8 3:31.5 3:16.1 3:00.7 2:47.5 2:38.3 2:32.6 2:32.6

200m Individual Medley 3:43.9 3:27.0 3:12.9 3:02.2 2:51.9 2:42.1 2:35.5 2:35.5


100m Individual Medley 1:45.7 1:40.3 1:28.1 1:23.23 1:18.1 1:13.5 1:10.4. 1:10.4

Girls Events 9 10 11 12 13 14 15/16 17/0

50m Freestyle 41.1 37.73 35.05 33.32 31.94 31.50 31.7 31.7

100m Freestyle 1:24.6 1:18.7 1:14.3 1:11.5 1:09.5 1:08.3 1:08.3

200m Freestyle 3:28.5 3:10.7 2:52.4 2:41.3 2:34.8 2:30.7 2:28.2 2:28.2

400m Freestyle 7:11.4 6:22.2 5:52.9 5:33.0 5:20.5 5:12.5 5:06.2 5:06.2

800m Freestyle 12:09.5 11:29.0 10:58.3 10:40.8 10:31.0 10:31.0

1500m Freestyle 23:28.0 22:10.0 21:10.1 20:51.7 20:23.0 20:23.0

50m Breaststroke 56.8 50.0 46.7 44.0 42.1 40.8 39.8 39.8

100m Breaststroke 1:49.9 1:41.1 1:35.3 1:30.5 1:27.1 1:25.7 1:25.7

200m Breaststroke 4:24.2 4:00.6 3:38.3 3:24.4 3:14.3 3:08.0 3:05.2 3:05.2

50m Butterfly 46.5 42.4 40.1 37.9 36.4 35.2 34.4 34.4

100m Butterfly 1:37.8 1:28.8 1:23.1 1:19.7 1:16.8 1:15.6 1:15.6

200m Butterfly 4:18.1 3:40.9 3:17.4 3:02.4 2:53.9 2:47.9 2:44.8 2:44.8

50m Backstroke 47.3 43.8 41.4 39.3 37.7 36.5 35.9 35.9

100m Backstroke 1:38.1 1:28.8 1:23.5 1:19.8 1:17.6 1:15.8 1:15.8

200m Backstroke 3:50.8 3:26.3 3:09.3 2:57.9 2:50.8 2:46.1 2:42.6 2:42.6




British Gas Midland Youth & BAGCAT Championships (50m) 2013 Youth: May 4th & 5th at Corby --- BAGCATs: June 1st & 2nd, 8th & 9th at Coventry

QUALIFYING TIMES (Based on a 25m pool)

Boys / Mens Girls / Womens

Age Groups Youth Age Groups Youth

10/11 12 13 14 15 16 17/over 10/11 12 13 14 15 16 17/over

---- ---- ---- ---- 26.5 25.9 25.6 50m Freestyle ---- ---- ---- ---- 28.9 28.6 28.6

*1.10.8 1.06.2 1.02.7 1.00.1 57.8 56.5 55.8 100m Freestyle *1.11.3 1.07.5 1.05.5 1.03.4 1.02.6 1.01.8 1.01.8

2.32.8 2.23.9 2.16.4 2.10.7 2.08.0 2.04.9 2.03.5 200m Freestyle 2.33.5 2.25.2 2.20.5 2.18.9 2.16.8 2.15.3 2.15.3

5.19.1 5.01.7 4.47.2 4.36.5 4.30.4 4.24.5 4.20.5 400m Freestyle 5.19.0 5.02.1 4.53.1 4.50.2 4.45.6 4.43.6 4.43.6

800m Freestyle 10.30.0 10.10.4 9.54.0 9.48.2 9.43.5 9.39.0 9.39.0

20.00.0 19.22.8 18.29.0 17.51.5 17.46.4 17.22.3 17.09.9 1500m Freestyle

---- ---- ---- ---- 33.8 32.9 32.5 50m Breaststroke ---- ---- ---- ---- 36.6 36.3 36.3

*1.32.5 1.25.1 1.19.7 1.16.1 1.13.9 1.11.9 1.10.8 100m Breaststroke *1.31.0 1.26.0 1.22.4 1.20.4 1.19.5 1.19.0 1.19.0

3.17.9 3.03.8 2.52.8 2.44.4 2.40.3 2.36.7 2.33.7 200m Breaststroke 3.15.3 3.04.6 2.56.7 2.53.7 2.51.5 2.50.3 2.50.3

---- ---- ---- ---- 29.1 28.6 28.0 50m Butterfly ---- ---- ---- ---- 31.6 31.4 31.4

*1.24.1 1.14.5 1.10.0 1.06.5 1.04.5 1.03.2 1.01.9 100m Butterfly *1.20.0 1.15.2 1.12.6 1.11.0 1.10.2 1.09.5 1.09.5

3.05.0 2.44.1 2.34.6 2.27.3 2.21.6 2.19.3 2.15.7 200m Butterfly 3.03.0 2.44.8 2.38.4 2.35.2 2.32.3 2.31.0 2.31.0

---- ---- ---- ---- 30.5 29.5 29.3 50m Backstroke ---- ---- ---- ---- 33.0 32.6 32.6

*1.21.0 1.15.0 1.10.6 1.07.2 1.05.3 1.03.7 1.02.6 100m Backstroke *1.23.0 1.15.4 1.12.7 1.11.7 1.10.3 1.09.8 1.09.8

2.51.8 2.40.1 2.31.2 2.24.3 2.20.6 2.17.5 2.15.8 200m Backstroke 2.48.9 2.40.3 2.35.4 2.33.3 2.33.0 2.28.7 2.28.7

2.53.2 2.43.6 2.35.3 2.27.6 2.24.1 2.21.1 2.19.0 200m Ind Medley 2.53.4 2.44.1 2.39.2 2.36.7 2.34.4 2.33.0 2.33.0

6.07.4 5.44.9 5.28.0 5.12.6 5.04.6 4.58.3 4.54.1 400m Ind Medley 6.05.5 5.45.2 5.33.3 5.28.9 5.24.1 5.20.6 5.20.6

Ponds Forge International Sports Centre Sheffield

Age: 24th – 28th July (age as at 28th July 2013)

Long & Short Course Qualifying Times

Boys Girls

11/12 yrs 50m

11/12 yrs 25m

13 years 50m

13 years 25m

14years 50m

14 years 25m

Event 11/12 yrs 50m

11/12 yrs 25m

13 years 50m

13 years 25m

14 yrs 50m

14 yrs 25m

1.02.52 1.00.42 58.98 57.14 56.79 55.23 100m Freestyle 1.03.96 1.02.37 1.02.03 1.00.44 1.01.04 59.39

2.15.52 2.11.25 2.08.38 2.04.35 2.03.36 1.59.91 200m Freestyle 2.17.96 2.14.06 2.13.41 2.09.89 2.11.22 2.07.62

4.45.52 4.36.07 4.31.55 4.22.24 4.21.74 4.13.51 400m Freestyle 4.48.81 4.40.68 4.39.73 4.32.49 4.35.59 4.27.16

800m Freestyle 9.55.45 9.36.87 9.28.00

19.02.50 18.00.50 17.22.17 1500m Freestyle

1.11.99 1.08.70 1.07.80 1.04.57 1.04.85 1.01.86 100m Backstroke 1.12.80 1.09.74 1.10.26 1.07.36 1.08.89 1.05.95

2.33.90 2.26.84 2.25.38 2.18.48 2.19.35 2.13.52 200m Backstroke 2.35.36 2.28.83 2.29.97 2.23.90 2.27.19 2.21.39

1.21.85 1.18.14 1.16.52 1.12.98 1.13.18 1.10.50 100m Breaststroke 1.22.51 1.19.48 1.19.96 1.16.78 1.18.24 1.15.33

2.56.72 2.49.15 2.45.80 2.39.00 2.39.30 2.32.68 200m Breaststroke 2.57.22 2.49.83 2.51.77 2.45.02 2.48.70 2.42.11

1.10.80 1.08.77 1.05.96 1.03.97 1.02.76 1.01.24 100m Butterfly 1.11.82 1.09.92 1.08.98 1.07.43 1.07.40 1.05.82

2.39.14 2.32.48 2.28.02 2.22.50 2.20.12 2.15.72 200m Butterfly 2.39.69 2.34.59 2.32.08 2.27.67 2.28.66 2.24.45

2.34.38 2.29.63 2.26.30 2.21.33 2.20.34 2.16.27 200m Ind. Medley 2.36.54 2.31.77 2.31.59 2.27.24 2.29.13 2.24.58

5.29.94 5.16.69 5.11.72 4.59.60 4.59.12 4.49.45 400m Ind. Medley 5.31.51 5.20.10 5.20.04 5.09.95 5.15.24 5.04.31

All competitors must have equalled or bettered the entry time in an event designated or licensed by the ASA, SASA or WASA for entry into National competitions or, for foreign

competitors, approved by their Federation. Times must have been achieved since 1st July 2012. Entries Close: 12noon Monday 1st July 2013.

Ponds Forge International Sports Centre, Sheffield

Youth/Senior/Open: 30th July – 4th August (age as at 4th August 2013) Long Course Qualifying Times (Youth/Senior/Open & all 800/1500m Long Course qualifying only)

15/16 yrs 50m

17/18 yrs 50m

19 & over 50m

Open Event 15/16 yrs 50m

17/18 yrs 50m

19 & over 50m

Open

25.18 24.70 24.46 50m Freestyle 27.97 27.97 27.69 54.49 53.45 52.99 100m Freestyle 59.84 59.84 59.29

1.58.66 1.56.61 1.56.25 200m Freestyle 2.08.74 2.08.74 2.07.71 4.12.86 4.08.94 4.08.30 400m Freestyle 4.31.31 4.31.31 4.28.89

800m Freestyle 9.21.30 9.21.30 9.15.32

16.53.48 16.58.23 16.41.08 1500m Freestyle

28.07 50m Backstroke 31.18

1.02.23 1.01.81 1.00.85 100m Backstroke 1.07.58 1.07.58 1.07.01

2.14.50 2.12.92 2.12.17 200m Backstroke 2.25.13 2.25.13 2.23.57

30.44 50m Breaststroke 34.41

1.10.19 1.08.66 1.08.02 100m Breaststroke

1.17.11 1.17.11 1.16.03

2.33.14 2.30.61 2.29.25 200m Breaststroke

2.46.10 2.46.10 2.43.74

25.88 50m Butterfly 29.21

59.77 58.54 58.03 100m Butterfly 1.06.11 1.06.11 1.05.36 2.13.78 2.11.43 2.10.63 200m Butterfly 2.26.00 2.26.00 2.23.78 2.15.04 2.12.55 2.12.07 200m Ind. Medley 2.26.57 2.26.57 2.25.02 4.49.06 4.45.19 4.44.29 400m Ind. Medley 5.11.52 5.11.52 5.07.94

All competitors must have equalled or bettered the entry time in an event designated or licensed by the ASA, SASA or WASA for entry into National competitions or, for foreign competitors, approved by their Federation. Times must have been achieved since 1st July 2012. Entries Close: 12noon Monday 1st July 2013

Swimming coaching is a science in itself. If any of the previous information has ‘wetted’ your appetite for teaching/coaching swimmers, the following is a recommendation of further reading, which will give greater details on the human body, specific training and how it effects the body, how the body adapts to the stresses swimming places upon it, the biomechanics of swimming and much, much more. Science of Coaching Swimming, LEONARD J, 1992 Swimming Coaching, DIXON J, 1996 Swimming Fastest, MAGLISCHO E W, 2003 Championship Swim Training, SWEETENHAM B, ATKINSON J, 2003 These are just a few of the books I have personally found useful over the past twenty plus years, but there are many more which give excellent insight into the world of swimming.

i wouldn't say anything is impossible. brief insight into... · (type 1) muscle fibres. fat...

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