Swim Squad 2008 winter program
The Trench Health and Fitness Swim Squad’s winter program will commence on Wednesday the 4th of June. Training will be on Monday, Wednesday and Fridays form 6.00am-7.30am.
 The 2008 – 2009 swimming program will consist of the following objectives and phases of training
- SET GOALS (MAY)
Short term = motivation/time management/routine
Mid term = Channel Swim/Triathlon Event/Masters
Long term = 1-3 year plan
- INJURY PREVENTION / REHABILITATION
Look at swim technique
- EVENT / ACTIVITY SELECTION
Select event/activity and add to diary
- PUTTING THE PROGRAM TOGETHER
Time management (work/family/hobbies)
Preparation: June, July and August
Specific preparation: Septemberm October, November, December
Race preparation: January, February, March, April
Evaluation: Ongoing
The program will also include
- Monthly time trials on the first Friday of each month for coaches and swimmers to monitor improvement.
- Monthly feedback sessions for each swimmer.
- Strength component outside the pool – to include stretch cordz, med balls etc.
- Two coaches on deck on Fridays – Friday technique and feedback day, TT day etc.
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Training
PREPARATION : JUNE , JULY and AUGUST
Monday: we will concentrate on Strength and Endurance. Sessions will include long aerobic intervals with the use of paddles, pull buoys, bands and stretch cordz..
Wednesday: again we will concentrate on strength and endurance. Sessions will include shorter aerobic and intense aerobic intervals. Paddles, pull buoys, bands, kickboards and stretch cordz will be used as required.
Friday: this session is dedicated to improving technique. Session will include drills, kick, speedwork and recovery. Flippers and kickboards will be used during this session.
SPECIFIC PREP : SEPT, OCT, NOV, DEC
Monday: we will continue to concentrate on Strength and Endurance. Sessions will include long aerobic intervals with the use of paddles, pull buoys, bands and stretch cordz.. Swimmers will be working towards swimming target times during this session.
Wednesday: this session will move towards anaerobic training. Sessions will include shorter intense intervals working towards target times. Pull buoys, and kickboards will be used as required.
Friday: this session continues to be dedicated to improving technique. Session will include drills, kick, speedwork and recovery. Flippers and kickboards will be used during this session.
RACE PREP : JAN, FEB, MAR, APRIL
Monday: we will continue to concentrate on Strength and Endurance. Sessions will include long and short aerobic intervals with the use of paddles, pull buoys, bands and stretch cordz.. Swimmers will continue to be working towards swimming target times for their particular distance, race etc.
Wednesday: this session will continue to be anaerobic training. Sessions will include shorter intense intervals working towards swimming quicker with shorter rest (lactate tolerance training). Pull buoys, and kickboards will be used as required.
Friday: this session continues to be dedicated to improving technique. Session will include drills, kick, speedwork (maximum oxygen uptake training) and recovery. Flippers and kickboards will be used during this session.
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Swim Squad - Training Terminology
Recovery
Exercise at a continuous low intensity pace, shorter in duration than normal training to help the body recover from hard training sessions.
Aerobic Endurance Training
Continuous low intensity training to enhance the athletes endurance. (The ability to withstand prolonged strain). Distance of the training sessions will be determined by the length of the event you are competing in.
Endurance training will physically and mentally condition an athlete and dramatically reduce the risk of “Hitting the wall”
Intensive Aerobic
An increase in intensity above the aerobic HR with a perceived exertion of comfortably hard (Cruise Intervals). Interval training with short recoveries with total interval time between 20-30 mins, longer for well conditioned athletes.
Threshold Training IAT
Training that prepares an athlete to race at a faster pace without the onset of muscle fatigue and soreness. Time trials over race distance, or shorter intervals with short recovery over race distance. The adaptation to threshold training is likely to be an increase in aerobic power and an enhanced ability to metabolise lactic acid.
Lactate Tolerance
Training that exceeds the individual anaerobic threshold. Trains the athlete to develop a tolerance (Buffering) of the acid in the muscle and blood.
Single effort tolerance: Lactic acid is accumulated during the first part of the effort and tolerated for the latter. Eg 400m SWIM where the final 200m you maintain pace to effect tolerance, long recovery required.
Multiple effort - Induced Tolerance: Series of short intense repeats pushing the lactate levels above IAT, with recovery the lactate levels fall to IAT then another repeat begins.
Maximum Oxygen Update
Interval Training that will continually exceed the IAT, hence building a tolerance that will shift the athletes anaerobic threshold closer to their level of VO2 max. (Max amount of O2 that can be consumed per min). This training should only be performed by those who have a good base.
Resistance Training
Most people relate this to weight training, while this does form an aspect of this type of training it is certainly not the only type. Any training which forces the body to work against a load which is greater than that to which it is normally subjected meets this criteria, eg swimming with hand paddles, cycling uphill in hard gearing, running in heavy sand trails or uphills. The advantage of specific resistance training is that it mimics the movement pattern of the sport we train in as closely as possible. Resistance training improves muscle strength, endurance and prevention of injury.
Basic Preparation (June, July, August)
Training become increasingly more specialised for the event/s that you are targeting. Identify weakness and strengths and adapt program accordingly.
Specific / Pre Comp (Sept, Oct, Nov, Dec)
Endurance continues and the introduction of Speed / Power, continue with specificity.
Comp / Peaking (Jan, Feb, Mar, April)
Continuation of Endurance, Speed and Power , continue with specificity for targeted events and introduce tapering when required.
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