What I do in my coaching sessions to develop the following capacities.

Please correct, or suggest your own. Better still I’ll publish this as a Wiki and we can all dip in to help get it right.

Capacity

Coaching Activity
Skill Development

Mid-pool turns

Dead Starts

Plunging

Leaping (from blocks)

10m Underwater

25m Dolphin kick

Bilateral breathing

Turning to different sides

Fitness Development

Speed

 

 

15m sprints

Kick sprints

10m UW + 4 stroke breakout

Midpool turn + 4-8 strokes

Strength

 

Swimming with parachutes, pull-buoys or paddles.
Power

 

 

Weights & repetitions
Agility

 

 

Mid-pool Turns

Dead Starts

 

Endurance T.30. No. repetitions. 2 hour sets. High Volume at X pace below Max HRT.

 

Flexibility

 

Land Based exercises

 

Tactical Development

 

Watching playback of your own races and those of others.

Analysing a competitors strengths & weaknesses.

 

 

Psychological Skill Development

Imagery

 

Use of language that conjures up images appropriate to the desire outcome.

 

Relaxation Techniques

 

Yoga

Resting after pool time on mats

 

Goal Setting

 

Using Personal Log Books

Looking a Calendar of Events

Achieving something as a team

 

Concentration

 

Swimming with a cup of water on the forehead.

Accurately counting strokes or judging pace.

Accurately judging splits & negative splits.

 

 

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