Plan Ahead for Sport Performance

8/25/2010
SportPerformanceConsultants ClubDevelopmentDivision USASwimming USAS i i
ImportanceofPlanning
Itpaysto IProper P Planning is bringing PLANAHEAD. Failing to plan Preparation the future into the Itwasntraining Prevents present so that you IS whenNoahbuilt can do something Poor P Planning to Fail! theark! about it now! Performance
USASwimming SportPerformanceConsultants
8/25/2010
CreatingtheMap
Howwillyou getthem there?

StartWiththeBeginnersMind
Throwoutentireprogramandstartfromscratch! Whatwouldyoudoifyouwerenewtotheprogram? Not"thewaywealwaysdoit"
READY GO!
8/25/2010
SeasonPlanningProcess
PreparetoPlan DevelopthePlan Blueprint ExecutethePlan Evaluatetheplanandreload
PREPARE:GatherInformation GatherInformation
GatherInformation Talktoothercoaches/clinics ReadScientificJournals/Books CompetitionSchedule FormsforPlanning(usaswimming.org) EvaluatePreviousSeason EvaluateCURRENTAthletes
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PREPARE:CompetitionSchedule CompetitionSchedule
Whenareyourmajor
competitions?
Planbackwards Howmanyandcomingoffwhat
typeoftraining? Howoften/closetoeachother? Interfereorenhancetraining g Meetsastraining
PREPARE:EvaluatePastYear/Season(s) EvaluatePastYear/Season(s)
Whatwereyourgoals? Didyoumeetthem?
Technique Training Performance
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EVALUATE: PreviousSeasonsTraining
ReviewPreviousTraining B d Byday Byweek Bycycles Trainingmodalities Pull,Kick,Fins,Paddles, Snorkels,etc. Snorkels etc Aerobic,Anaerobic,etc. Technique
EVALUATE:PreviousSeasonsTraining PreviousSeasonsTraining
IsyourTrainingPlan
Repetitive,PlugInor Progressive? P i ?
Repetitive=Insanity
{20x400severyMonday} PlugIn=Risky,Reactionary {5x400s,nowait,make t at 8 300 s } that8x300s} Progressive=Patience {4x400slastweek,this week5x400s}
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 } 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 x 100 on 1:35 S:IM 1 35 S IM } RED S IM 1:35 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
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PREPARE: EvaluatePastMeetPerformances
Reviewobjectively Inseason Qualifyingcompetitions Major/Endofseason competitions ReviewTechnique q RacingAbility
PREPARE:EvaluateCurrentAthletes EvaluateCurrentAthletes
Whoisreturning? o s etu g?
Age:chronologicaland
biological Strengthsand weaknesses Competitiveneeds
8/25/2010
PREPARE:EvaluateCurrentAthletes EvaluateCurrentAthletes
Wh Whoareyournewathletes? hl ? Trainingbackground Competitivehistory Familiaritywithprogram
DEVELOPTHEPLAN
Createabasicframework Generalguidelinestomorespecific Annual>Season>Phase>Weekly>Daily Reevaluateperiodically
8/25/2010
DEVELOP:FromGeneraltoSpecific FromGeneraltoSpecific
Macrocycle=SeasonalPlan Phases=Aerobic,Mixed,Anaeorobic,(320weeks) Mesocycles=(24weekfocus) Microcycles=WeeklyPlans
DEVELOP:QuadrennialPlan QuadrennialPlan
Progressiveforyounger,inexperiencedathletes
Year 1 Y Mono-cycle Quadrennial Plan Year 2 Y Year 3 Y Year 4 Y
Cyclicalforadvancednationallevel collegiate,post
grads
Year 1
Bi-cyclic Quadrennial Plan (Example) Year 2 Year 3
Year 4
8/25/2010
DEVELOP:DecideTheSeasons DecideTheSeasons
THREE OPTIONS FOR ANNUAL PLANS
SEP OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG
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
P f Preferredismodernapproach di d h Traditional,3season Thechoicemaybedictatedbyoutsideforces

DEVELOP:MacroCycle MacroCycle
DATES MEETS PHASE NOTES
8/25/2010
DEVELOP:MacroCycle AddMeets MacroCycle

DATES
APR 23 30 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 28 9-15 REGIONAL 16-22 STATE 23-29 30-AUG 5 SR MEET & ZONE
MEETS
PHASE
NOTES
DEVELOP:MacroCycle SetUpPhases MacroCycle

DATES
APR 23-30 30-MAY6 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 28 9-15 REGIONAL 16-22 STATE 23-29 30-AUG 5 SR MEET & ZONE AUG 6-SEP 10 TRANSITION USASwimming SportPerformanceConsultants CHAMP MEETS CHAMP PREP/ TAPER TAPER SPECIFIC ENDURANCE MIXED
MEETS
PHASE
PREPERATION GENERAL ENDURANCE
NOTES
10
8/25/2010
DEVELOP:MacroCycle DefinePhases MacroCycle

DATES
APR 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 28 9-15 REGIONAL 16-22 STATE 23-29 30-AUG 5 SR MEET & ZONE AUG 6-SEP 10 TRANSITION ENDURANCE, STROKE WORK, VIDEO CHAMPIONSHP PREP (TAPER) CHAMPIONSHIPS SPECIFIC ENDURANCE MIXED
MEETS
PHASE
PREP GENERAL ENDURANCE
NOTES
Focus on Balance, Learn Drills, Dryland: Prehab Lots of Kicking, Focus on Max DPC Perfect Drills Establish efficient paces DPC,Perfect Drills, paces, Dryland: Endurance Circuit, IM Oriented, Anaerobic work 1x/week Establish G 4, Working gears, Endurance focused on SR: your best events and IM, Anaerobic work 2x/week Dryland: Race Specific Strokes and Tempo Tubing Circuit Speed/Race Pace, Anaerobic work 3x/week Maintain Endurance, Power Work Speed, Rehearse Race Pace Sharpen Skills Starts/Turns/Finishes Know Paces/Rehearse Race Plan Dryland: Rest/Maintain Power & Flexibility

SAMPLE ANNUAL PLAN
MONTHS DATES
MICROCYCLE
SEPT
1 2 3 4 5 6
OCT
7 8 9 10
NOV
11 12 13 14 15
DEC
16 17 18 19
JAN
20 21 22 23
FEB
24 25 26 27 28
MAR
29 30 31 32
APR
33 34 35 36
MAY
37 38 39 40 41
JUN
42 43 44 45
JUL
46 47 48 49
AUG
50 51 52
WEEK BEGINS
MEETS
LOCATION
TRAINING PHASE STRENGTH
PERIODIZATION
ENDURANCE
SPEED GENERAL DRYLAND
TESTING DATES
VOLUME 120 110 100 90 80 70 60 50 40 30 20 10
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
11
8/25/2010

SAMPLE ANNUAL PLAN
MONTHS DATES
MICROCYCLE 1
SEPT
2 3 4 5 6
OCT
7 8 9 10
NOV
11 12 13 14 15
DEC
16 17 18 19
JAN
20 21 22 23
FEB
24 25 26 27 28
MAR
29 30 31 32
APR
33 34 35 36
MAY
37 38 39 40 41
JUN
42 43 44 45
JUL
46 47 48 49
AUG
50 51 52 53
13-May
20-May
27-May
12-Aug
24-Sep 2
19-Aug
10-Sep
17-Sep
26-Nov 2
WEEK BEGINS
26-Aug 2
10-Dec
17-Dec
2 24-Dec
31-Dec 3
11-Feb
18-Feb
25-Feb 2
11-Mar
18-Mar
12-Nov
19-Nov
2 25-Mar
14-Jan
10-Jun
21-Jan 2
28-Jan 2
17-Jun
2 24-Jun
15-Oct
22-Oct 2
29-Oct 2
15-Apr
22-Apr 2
29-Apr 2
6-May 6
1 15-Jul
22-Jul 2
29-Jul 2
5-Aug 5
2-Sep 2 52
5-Nov 5
CALENDER OF MEETS
Grand Prix
Grand Prix
Grand Prix
Grand Prix
Grand Prix
Invitational
Dual Meet
Dual Meet
LOCATION
TRAINING PHASE STRENGTH
Nationals
Endurance
Taper
Prep
Endurance
Specific Endurance
Anaerobic
Mixed
Taper
Nationals
Transition
Prep
PERIODIZATION
ENDURANCE
SPEED GENERAL DRYLAND
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 53
100 90 80 70 60 50 40 30 20 10 0
DEVELOP:Phase Plans Phase

SAMPLEGROUPPHASEPLAN
Sample Phases:
Preparation Aerobic Mixed Anaerobic Taper Championship Transition
PHASEDESCRIPTION:DATES:PRACTICEGROUP: OBJECTIVES:
COMPETITIONS: TECHNIQUESTOBETAUGHT: LECTURES/MEETINGS
Categories
General Specific
DESCRIPTION CODE Recovery BasicEndurance AnaerobicThreshold b h h ld VO2max Anaerobic Anaerobic ModerateKick FastKick TOTAL TESTSETS
SETS/WEEK
AVGDIST/SET
AVGDIST/WEEK
DRYLANDEMPHASIS
9-Sep 9
3 3-Dec
4-Feb 4
4-Mar 4
7-Jan 7
3-Jun 3
1-Oct
8-Oct 8
1-Apr
8 8-Apr
1-Jul
8-Jul
12
8/25/2010
DEVELOP:Phase Plans - Example Phase

PHASEDESCRIPTION: PREP DATES:Sep 4-Sep 28 PRACTICEGROUP:SENIOR 1 OBJECTIVES: Prepare to train, Learn correct stroke drills, Teach Flexibility Routine, Basic Endurance, Build running base, Video each swimmer, Kicking! COMPETITIONS: None TECHNIQUESTOBETAUGHT: LECTURES/MEETINGS Streamlining Goal Setting Back: Body position, Quick Catch, position Catch Hydration/Nutrition Breast: Explain Season Plan Fly: Team Building Activities Free: How to Do the Stroke Drills Turns: Starts: Finishes:
DESCRIPTION CODE Recovery REC BasicEndurance EN 1 AnaerobicThreshold EN 2 VO2max EN 3 Anaerobic AN 1 Anaerobic AN 2 ModerateKick K-M FastKick K-F TOTAL TESTSETS 10 x 100 Kick with Fins on 1:30 Timed mile run: Beginning & End Phase
SETS/WEEK 6 6 3 1 1 0 6 6 -
AVGDIST/SET
AVGDIST/WEEK 1,000 6,000 2,000 12,000 1,000 3,000 800 800 500 500 0 0 800 4,800 500 3,000 30,100 DRYLANDEMPHASIS Proper Form on Stations Proper Form for Stretching Running 3x per week 1 mile build to 3miles 3x/Week 30sec work/30/sec rest
USASwimming USASwimming SportPerformanceConsultants
DEVELOP:MesoCycles MesoCycles
Lasts24weeks 4 SpecificFocus
Week1 SAMPLEMESOCYCLEPLAN
PHASE: MON TUE DATES: WED THU PRACTICEGROUP: FRI SAT
Week3
We eek2
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8/25/2010
Plan:MesoCycle Example MesoCycle

PHASE:SPECIFIC MON SENIOREXAMPLE:
SAMPLEMESOCYCLEPLAN
PRACTICEGROUP:DOLPHINS FRI SAT
ENDURANCE
TUE
DATES:NOV WED
21-DEC 14
THU AGEGROUPEXAMPLE
MAIN SET 3 X 1000
Week k1
KICKING KICKING: 3 x 400 Work Forward Starts IM Turns
FOCUS: Breast Kick Hold breath Finish Back Head Position Fly Undulation MAIN SET 8 x 100 IM FOCUS: Breast Kick Hold breath Finish Back Head Position Fly Undulation MAIN SET 4 x 200 IM
MAIN SET 6 x 500
Week2
KICKING: 6 x 200 Work Back Starts IM Turns
MAIN SET 15 x 200
Week3
KICKING: 12 x 100 Work Relay Starts IM Turns
FOCUS: Breast Kick Hold breath Finish Back Head Position Fly Undulation MAIN SET: 2 x 400 IM
DEVELOP:Planyourseason Planyourseason
Howwillyouprogressyardageandintensity?

Howaboutlastyear? Needs/agesofyourathletes? N d / f thl t ? Incorporatingheavytrainingcycles
WhataboutRecovery?
Days Intensity 90High 100% 80Medium 90% 50Low 80% 0 Rest M T W T F S S
14
8/25/2010
DEVELOP:PlanYourSeason PlanYourSeason
Days Intensity
90100% 80-90% 50-80% 0 High Medium Low Rest
Days Intensity
90100% 80-90% 50-80% 0 High Medium Low Rest
DEVELOP:WeeklyPlan FromPhasePlan WeeklyPlan

SAMPLEAGEGROUPWEEKLYPLANNER
PRACTICEGROUP:PHASE:DATES: PSYCHOLOGY MON TUE WED 1. 2. 3. FREE 1. 2. 3. BACK 1. 2. 3. BREAST 1. 2. 3. FLY 1. 2. 3. STARTS Relay Forward Back FINISHES 1Hand 2Hands TURNS ANNOUNCEMENTS: Flip 2Hands Bk>Br FUN NOTES: 1. 2. 3. THU FRI SAT
ENERGYTRAINING AEROBIC THRESHOLD VO2MAX LACTATE ALACTATE/SPEED ENDURANCEKICK SPRINTKICK
GOAL
ACTUAL
USASwimmingSportPerformanceConsultants
15
8/25/2010

SAMPLEAGEGROUP WEEKLYPLANNER
PRACTICEGROUP: Piranhas PSYCHOLOGY 1. Teach Toughness 2.Wed= Support Teammates Day 3. FREE 1. Eyes Position 2.Catch 3. BACK 1. Head Position 2.Catch 3. BREAST 1. Legal Kicks 2.Breath Timing 3. FLY 1. Body Undulation 2. 3. STARTS RelayTeach Arm Swing ForwardTake Your Mark Pos. BackHand Placement FINISHES 1HandBody Position 2HandsEyes down! TURNS FlipAttack Wall 2HandsTight Tuck! Bk>Br Approach FUN 1. Relays on Fri 1. Team Bfast Sat Morn 3. MON PHASE:Specific Endurance TUE WED
W.U. 500 Free Take 14 strokes or Less per 25. L 25 20 x 25 30 sec IM Order 8 x 400 IMs Descend 1-4,5-8 Teach Toughness!
NO PRACTICE HS MEET
Support Your Teammates Today!
DATES:Oct 21 - 28 THU
FRI
SAT
W.U. 500 Free Attack Walls! 12 x 100 IM 1:45 D1-4 5 x 100 @ 2:00 Best Avg. Teach Toughness! Fly Undulation (Recovery Set)
W.U. 500 Free Take 14 strokes Or less per 25. O l 25 Back turns 10 min 10x 50s 1:00 6 x 100 Kick FLY 6 x 100 Kick BK 6 x 100 Kick BR 20 x 150 Odd: Fl>Bk>Br Ev: Fr
W.U. 500 Free Take 14 strokes Less per 25. L 25 TEACH: Fly Undulation Back Catch 20 x 50s 1:15 25 Fl>25Bk Cool Down: 500 Back Eyes at ceiling End Practice Early: GO TO IHOP! TEACH: Fly Undulation Back Catch 2,000 yds
W.U. 500 Free Take 14 strokes Or Less per 25. Partner Teach: Starts Arm Swing 5 x 300 Attack Wall 5 x 300 Focus: Catch Kick with Fins 20 X 100 D1-4
8 x 200 Kick 100 Mod, 100 Fast 30 10 10 10 x Turns Attack Wall Fl Tight Tuck Bk>Br
6,300 yds
0 yds
6,500 yds
Cool Down: 400 Back Eyes at ceiling y g 6,500 yds
Review Finishes FR: Body Position Fly Eyes down! 30 min relays 5,800 yds
ANNOUNCEMENTS:
ENERGYTRAINING AEROBIC THRESHOLD VO2MAX LACTATE ALACTATE/SPEED ENDURANCEKICK SPRINTKICK TOTAL
GOAL
ACTUAL
No Practice Tuesday HS Meet Remind Meet Entries Due Thu!

NOTES:
Speak to each swimmer daily Kick 50% fins, Kick 50% Fast, 50% moderate
20,000 10,000 2,000 500 500 3,000 3,000 39,000
15,000 7,000 1,000 500 0 2,000 2,000 27,300

SAMPLESENIOR WEEKLYPLANNER
PRACTICEGROUP:PHASE:DATES: PSYCHOLOGY MON TUE WED THU 1. 2. 3. FREE 1. 2. 3. BACK 1. 2. 3. BREAST 1. 2. 3. FLY 1. 2. 3. STARTS Relay Forward Back FINISHES 1Hand 2Hands TURNS VOLUME/INTENSITY: ENERGYTRAINING Flip M T W T F S S AEROBIC 2Hands High THRESHOLD Bk>Br Med VO2MAX FUN Low LACTATE 1. Rest ALACTATE/SPEED 2. NOTES: ENDURANCEKICK 3. SPRINTKICK FRI SAT
GOAL
ACTUAL
16
8/25/2010
DEVELOP:PlanPractice: FromWeeklyPlan PlanPractice:

SAMPLEDAILYPRACTICEPLAN
DAY/DATE:AM/PM ANNOUNCEMENTS THOUGHTFORTHEDAY 1. 2. 3. PreviouslyAbsent: DRYLAND: PRACTICE:
REMINDERS
EVALUATION/ABSENT
DEVELOP:PlanPractice: FromWeeklyPlan PlanPractice:

DAY/DATE:
Thu, Oct 24
AM/PMPM THOUGHTFORTHEDAY
ANNOUNCEMENTS 1.No Practice Friday 2.Be on Time 3. PreviouslyAbsent: Joey DRYLAND:20 Stations
Pain is Good, Extreme Pain is Extremely Good!
45 sec on, 30 sec rest

PRACTICE:
400 warm-up 10 x 100 IM 10 sec rest 500 Kick 10 x 50s Drill etc.
REMINDERS
EVALUATION/ABSENT
Entries due tomorrow
Joey still absent Great Practice!
17
8/25/2010
TIPS:PlanForRecovery PlanForRecovery
M Morematureswimmers i
needrecoverydaysand weeks.
AgeGroup(lessmature)? Whendowerecover? Meetsarenotrecovery R RecoveryinOctober? i O b ? DrylandRecovery TravelRecovery
TIPS:ShareYourPlan ShareYourPlan
Athleteswillrespond
betterwhentheyknow wheretheyareheaded.
Shareselect,general
partsoftheplanwith theparents
18
8/25/2010
TIPS:PlanfortheOtherStuff PlanfortheOtherStuff
Sleep TeamFunctions Exams Psychology Fun! Nutrition Travel Relaxation Others?
TIPS:

Dontscheduleaworkoutjustbecauseyoucan j y Proactivelyintroduceyourtrainingplan Plandrylandprogramstocoincidewithwater training Leavesomethinginthebank Dontgetcaughtupinthebesttimesgame g g p g TrackALLyourdata!
19
8/25/2010
TIPS:
Agegroupseason
plan

Teachingvs.Training Writtenplan Performanceobjectives Logicalprogression
SUMMARY: PrePlanning Pre

Gatherinformation MeetSchedule Forms Research,Read,Ponder EvaluatePreviousSeason EvaluateCurrentAthletes HowDoesThisSeasonFitintoQuadrennialPlan?
20
8/25/2010
SUMMARY:DevelopthePlan DevelopthePlan
DecidetheSeasons PlanthePhases PlantheMesoCycles PlantheMicroCycles WritetheDailyPractices
SUMMARY:Execute&EvaluatethePlan Execute&EvaluatethePlan
ExecutethePlanDaily RecordEVERYTHING! ConstantlyEvaluateandAdjust UseTestSets EndofSeasonEvaluation
21
8/25/2010
Questions?
Thankyou!
SportPerformanceConsultants ClubDevelopmentDivision USASwimming
22

Plan Ahead for Sport Performance

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Plan Ahead for Sport Performance

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8/25/2010

SportPerformanceConsultants ClubDevelopmentDivision USASwimming USAS i i

Howwillyou getthem there?

typeoftraining? Howoften/closetoeachother? Interfereorenhancetraining g Meetsastraining

{20x400severyMonday} PlugIn=Risky,Reactionary {5x400s,nowait,make t at 8 300 s } that8x300s} Progressive=Patience {4x400slastweek,this week5x400s}

biological Strengthsand weaknesses Competitiveneeds

Macrocycle=SeasonalPlan Phases=Aerobic,Mixed,Anaeorobic,(320weeks) Mesocycles=(24weekfocus) Microcycles=WeeklyPlans

Bi-cyclic Quadrennial Plan (Example) Year 2 Year 3

P f Preferredismodernapproach di d h Traditional,3season Thechoicemaybedictatedbyoutsideforces

DEVELOP:MacroCycle AddMeets MacroCycle

DEVELOP:MacroCycle SetUpPhases MacroCycle

DEVELOP:MacroCycle DefinePhases MacroCycle

DEVELOP:MacroCycle DefinePhases MacroCycle

TRAINING PHASE STRENGTH

SPEED GENERAL DRYLAND

VOLUME 120 110 100 90 80 70 60 50 40 30 20 10

DEVELOP:MacroCycle DefinePhases MacroCycle

TRAINING PHASE STRENGTH

SPEED GENERAL DRYLAND

TESTING DATES VOLUME

DEVELOP:Phase Plans Phase

COMPETITIONS: TECHNIQUESTOBETAUGHT: LECTURES/MEETINGS

DEVELOP:Phase Plans - Example Phase

USASwimming USASwimming SportPerformanceConsultants

Plan:MesoCycle Example MesoCycle

MAIN SET 3 X 1000

KICKING KICKING: 3 x 400 Work Forward Starts IM Turns

MAIN SET 6 x 500

KICKING: 6 x 200 Work Back Starts IM Turns

MAIN SET 15 x 200

KICKING: 12 x 100 Work Relay Starts IM Turns

Howaboutlastyear? Needs/agesofyourathletes? N d / f thl t ? Incorporatingheavytrainingcycles

DEVELOP:WeeklyPlan FromPhasePlan WeeklyPlan

ENERGYTRAINING AEROBIC THRESHOLD VO2MAX LACTATE ALACTATE/SPEED ENDURANCEKICK SPRINTKICK

DEVELOP:WeeklyPlan FromPhasePlan WeeklyPlan

Support Your Teammates Today!

Cool Down: 400 Back Eyes at ceiling y g 6,500 yds

ENERGYTRAINING AEROBIC THRESHOLD VO2MAX LACTATE ALACTATE/SPEED ENDURANCEKICK SPRINTKICK TOTAL

No Practice Tuesday HS Meet Remind Meet Entries Due Thu!

20,000 10,000 2,000 500 500 3,000 3,000 39,000

15,000 7,000 1,000 500 0 2,000 2,000 27,300

DEVELOP:WeeklyPlan FromPhasePlan WeeklyPlan

DEVELOP:PlanPractice: FromWeeklyPlan PlanPractice:

DEVELOP:PlanPractice: FromWeeklyPlan PlanPractice:

Pain is Good, Extreme Pain is Extremely Good!

45 sec on, 30 sec rest

Entries due tomorrow

Joey still absent Great Practice!

Dontscheduleaworkoutjustbecauseyoucan j y Proactivelyintroduceyourtrainingplan Plandrylandprogramstocoincidewithwater training Leavesomethinginthebank Dontgetcaughtupinthebesttimesgame g g p g TrackALLyourdata!

Teachingvs.Training Writtenplan Performanceobjectives Logicalprogression

SUMMARY: PrePlanning Pre

SportPerformanceConsultants ClubDevelopmentDivision USASwimming

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