Category Archives for Anaerobic

Masters Monday 15 Jan 2018 MASTERS COMPETITIVE A2 COACH COPY

 

Phase Activity TRT/Rest Dist: Dur: Total
W/U 2 x 200m  as:

1 x 200m FC as 1 x 50m Kick,  1 x 150m Swim (rest after 200m)

15” after each 200m 400 8 8
MAIN 4 x 75m @ FC 80% Effort 1:30 300

/700

 6 14
4 x 75m @ BC 80% Effort 1:45 300

/1000

 7 21
2 x 100m as:

1 x 100m FC ‘Zip it Up’ Drill

1 x 100m BC ‘Slomo’ Drill

 2:15 200

/1200

 5 26
4 x 75m @ BR 80% Effort 2:00 300

/1500

 8 34
2 x 100m as:

1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P

1 x 100m FC ‘Catch Up’ Drill

 2:30 200

/1700

 5 39
8 x 25 CH Sprint 1:00 200

/1900

 8 47
S/D 200m + (‘til end) CH Easy, long, smooth, silent swimming 4:00 200

/2100

 8 55+

 

This is a diluted version of the A1 plan for the same evening session. Distance covered is reduced to 2100m from 2700m. The Warm Up and Swim Down are reduced from 600m to 400m and 300m to 200m respectively.

 

Potentially increase the length of S/D given this age group and the need and benefits of a longer swim down.

 

TRT for the 4 x 75ms was increase by 15 seconds for each stroke.

 

Splits only available for the FC 1:15 so unsure how or whether to adjust the rest/

 

They were 3 minutes slower out of the warm up and gained more time on the BR 4 x 75m

 

By the last 15 minutes with the 8 x 25m CH sprints they were 6 minutes off schedule.

 

These were swum in 0:23 for FC.

 

However, there was enough margin to do a swim down in the 7 minutes remaining.

 

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Masters Monday 15 Jan 2018 MASTERS COMPETITIVE A1 COACH & POOLSIDE COPY

From this session plan for A1 Competitive three other sessions plans are worked up to cover a six lane Pool: A2 (Competitive), B Fitness and C Fitness. These are printed off in 24pt for the poolside, excluding Distance, Duration and Total.

Phase Activity TRT/Rest Dist: Dur: Total
W/U 3 x 200m  as:

1 x 200m FC as 1 x 50m Kick,  1 x 150m Swim (rest after 200m)

15” after each 200m 600 12 12
MAIN 4 x 75 @ FC 80% Effort 1:15 300

/900

 5 17
REST 1 18
4 x 75m @ BC 80% Effort 1:30 300

/1200

 6 24
2 x 100m as:

1 x 100m FC ‘Zip it Up’ Drill

1 x 100m BC ‘Slomo’ Drill

 2:15 200

/1400

 5 29
4 x 75m @ BR 80% Effort 1:45 300

/1700

 7 36
REST 1 37
4 x 75m @ FLY ‘Single Arm Drill’ 70% Effort 1:45 300

/2000

 7 44
2 x 100m as:

1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P

1 x 100m FC ‘Catch Up’ Drill

 2:30 200

/2200

 5 49
8 x 25 CH Sprint 0:30 200

/2400

 4 53
S/D 300m + (‘til end) CH Easy, long, smooth, silent swimming 4:00 300

/2700

 6 59+

For the A1 Competitive swimmers the splits were:

4 x 75m FC 1:07/1:08 giving them 7/8 seconds rest. Increase the TRT next time to 1:20 ?

4 x 75m BC 1:12/1:10 giving them 18/20 second rest. More than enough. So reduce?

4 x 75m BR 1:19/1:22 giving them 23/26 seconds rest. Reduce this or about enough?

4 x 75m Fly ‘Single Arm’ 1:22 giving them 23 seconds rest.

In both cases the 2 x 200m was rolled into a 400m without a rest. Necessary as they were getting behind on this session after 25 mins.

For a 2600m swim this came in at exactly 60 mins.

They did a 200m, not a 300m Swim Down.

 

 

Masters Thurs 23 NOV 2017 A (COMPETITIVE)  

These swimmers can take a punishing schedule and are highly competitive. They will swim a set based on the National Squad, with a little more time for turn arounds and sometimes fewer repetitions.

Phase Activity TRT/Rest Dist: Dur: Total
W/U 1 x 200m FC

1 x 200m IM Kick (50 FLY, 50 BC, 50 BR, 50 FC)

Continual swim 400 10 12
MAIN Race Pace Set 1

18 x 50m through IM order @ 200m IM pace

6 x 50m Fly to BC

6 x 50m BC to BR

6 x 50m BR to FC

01:00
1 min rest after 6 x 50 12  x 50m		 900 20 32
Recovery

400m FC as 4 x (50m with pull-buoy as (25m FC kick, 25m FC arms only) + 50m FC)

Slow easy swimming just above 1500m pace, do not rush or race this.

 05:00 400 8 40
Race Pace Set 2

24 x 25m @ 100m pace

Additional 1 mns rest after 8 and 16

 0:30 600 14 54+
S/D 1 x 300m CH Easy 02:30 300 6 60
TOTAL 2600m

 

Only one swimmer to begin with, the second joining during the first Race Pace Set. I was asked about lactate production and didn’t have an answer. Up to Race Pace Set 2 the sets had gone like clockwork, to the upper limit of the margin I had given. They took an additional breather of 2 mins+ before this and took a longer rest at the 8 and 16 mark giving themselves only 2 mins for a swim down. One swimmer did all of the RPS2 as Fly, the other with a mix of strokes. One swimmer completed the swim down in the public lane.

Masters THURS 16 NOV  2017 MASTERS B (FITNESS) COACH COPY

 

Phase Activity Effort TRT/Rest Dist: RunT Dur: Total
W/U 1 x 100m FC 50% 2:30 100 100 2:30 2:30
1 x 100m FC as 1 x 50m FC kick, 1 x 50m FC swim

1 x 100m BC as 1 x 50m BC kick, 1 x 50m BC swim

 60% 2:45

2:45

 200 300 5:30 8
MAIN 2 x 150m FC 70% 3:30 300 600 7 15
2 x 100m FC 80% 2:30 200 800 5 20
4 x 50m FC 90% 1:15 200 900 5 25
4 x 25m FC 100% 45 100 1000 3 28
1 x 200m CH Easy   50% 5:00 200 1200 5 33
2 x 150m CH not FC 70% 3:45 300 1500 8 41
2 x 100m CH not FC 80% 2:45 200 1700 5:30 47
4 x 50m CH not FC 90% 1:15 200 1900 5 50
4 x 25m CH not FC 100% 45 100 2000 3 53
S/D 1 x 200m CH Easy   50% 4:00 200m 2200m 6 59+

 

FC and CH TRT given the same. Swimmers increased these, as I have here. This would make the swim impossible to complete in 60 minutes. They stayed in the water for 65 mins. Having given them 8 minutes to complete an easy warm up this took 12 minutes as late swimmers arrived. The swim was exactly 4 minutes late all the way through.

 

Masters Monday 6 NOV  2017 A (COMPETITIVE) COACH COPY

This was written to include some ‘Pure Speed’ and ‘Overload’ work for Masters Competitive A Swimmers. The target splits, ambitiously, is what these swimmers can produce on regular 50m swims. With six lanes to manage it wasn’t feasible to call out splits – though this is what would have been required to keep them moving at the required effort.

Phase Activity Target Splits on each 50m TRT/Rest Dist: RunT Dur: Total
W/U 1 x 200m FC  As 50m Kick, 50m Swim 30”  Rest 200 200 5 5
1 x 200m BC  As 50m Kick, 50m Swim 30”  Rest 200 400 5 10
MAIN 2 x 100m FC    Working at 80% + So longer rest after each 100m 35”/40”/45” 3:00 200 600 6 16
1 x 200m   FC        Easy 50% effort 30”  Rest 200 800 3 19
2  x 100m BC  Working at 80% + So longer rest after each 100m 45”/50”/55” 3:15 200 1000 7 26
1 x 200m    BC       Easy 50% effort 30”  Rest 200 1200 3 29
2 x 100m BR    Working at 80% + So longer rest after each 100m 50”/55”/60” 3:30 200 1400 6 35
1 x 200m     BR     Easy 50% effort 30”  Rest 200 1600 3 38
16 x 25m        I M Order. Pure Speed. Fast as possible.

                      Each 25m on 1 minute.

                      Work Hard to justify the longer rest.

1:00 400 2000 16 54
S/D 1 x 200m CH Easy   4:00 200m 2200m 6 60+

Monday evening Dolphin divides firstly into 3: ‘Competitive’, ‘Fitness A’ and ‘Fitness B’.

In actual fact there are 3 competitive lanes, each with different demands/needs, which might divide approximately between age groups 30/40s, 40/50s and 60/70s (80s) with a consequent impact on rest, turnaround times and distances.

When ‘mileage’ has been the drive these differ roughly between 3000m, 2500m and 2000m or less in an hour covered.  

This set was designed specifically around injecting some race pace work, in this instance expecting greater effort and including a longer rest. It was achieved by the A Competitive Lane, with the second Competitive Lane some 300m behind and needing to break the 16 x 25 into 8 x 25m in order to include a swim down.

The pattern of this set, with reduced distances, longer turnaround times and rest and in turn 8 x 25 and then 4 x 25 ‘Pure Speed’ were used for the Fitness B, Fitness C and Competitive C lanes.

To break this down to the needs of individual swimmers is quite impossible, but in most cases they know their strengths and needs and make choices about the stroke they wish to work on. The difficulty is if one swimmer in the lane chooses to ignore the rest or turn around. Rare.

Masters Monday 6 NOV  2017 B (FITNESS) COACH COPY

 

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 15”  Rest 200 200 5 5
2 x 100m BC  As 50m Kick, 50m Swim 15”  Rest 200 400 5 10
MAIN 2 x 100m FC    Working at 80% + So longer rest after each 100m 3:15 200 600 7 17
1 x 100m  FC      Easy 50% effort 30”  Rest 100 700 4 21
2  x 100m BC  Working at 80% + So longer rest after each 100m 3:30 200 900 7 28
1 x 100m    BC       Easy 50% effort 30”  Rest 100 1000 4 32
2 x 100m BR    Working at 80% + So longer rest after each 100m 3:45 200 1200 8 40
1 x 100m     CH     Easy 50% effort 30”  Rest 100 1300 4 44
8 X 25M CH Sprint. Pure Speed. Longer Rest. 1:00 200 1400 8 52
S/D 1 x 200m FC  As 50m Drill, 50m Swim 30”  Rest 200 1600 6 60+
1 x 200m BC  As 50m Drill, 50m Swim 30”  Rest 200 1800m 1 hour

 

Unusually for me this set ran to 52/54 minutes so the distances could have been increased somewhere. The easiest thing might be to increase the Warm Up and Swim Down by 100m in both cases. Or to push the repeats over 100m on each of FC, BC and BR to 3 x 100m.

Changed to the following to deliver in a month’s time: 4 December.

Masters Monday 4 DEC 2017 B (FITNESS) COACH COPY

Phase Activity TRT/Rest Dist: RunT Dur: Total
W/U 2 x 100m FC  As 50m Kick, 50m Swim 15”  Rest 200 200 4 4
2 x 100m BC  As 50m Kick, 50m Swim 15”  Rest 200 400 4 8
MAIN 3 x 100m FC    Working at 80% + So longer rest after each 100m 3:15 300 700 10 18
1 x 100m  FC      Easy 50% effort 30”  Rest 100 800 3 21
3  x 100m BC  Working at 80% + So longer rest after each 100m 3:30 300 1100 11 32
1 x 100m    BC       Easy 50% effort 30”  Rest 100 1200 3 35
3 x 100m BR    Working at 80% + So longer rest after each 100m 3:45 300 1500 12 47
1 x 100m     CH     Easy 50% effort 30”  Rest 100 1600 3 50
4 X 25M IM Order Sprint. Pure Speed. Longer Rest. 1:00 100 1700 4 54
S/D 1 x 200m FC  As 50m Drill, 50m Swim 30”  Rest 200 1900 6 60+
1 x 200m BC  As 50m Drill, 50m Swim 30”  Rest 200 2100m 1 hour

 

Adjusted from 6 Nov 2017 Fitness B Coach Copy. Repeats of 100s x 3, rather than 2. More realistic duration given for 100s in warm up and as an easy swim, reduced 8 x 25m sprints to 4 x 25 IM Order.

e-Lessons from s-training – what the whole-part-whole approach to swim training can teach us

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One tactic used in all swimming training from club squads to the Olympics is the concept of whole-part-whole: to develop the stroke, either to improve skills or strength, you break the stroke into parts. The simplest expression of this is arms only or legs only followed by the full stroke. This is repeated over different distances and whether an aerobic or anaerobic set, against different turn around or repeat times. This is finessed with drills, so taking on of the four competive strokes – frontcrawl backcrawl, breasstroke and butterfly – what might we see? This morning’s Master’s set had the following drills: short doggie laddle, long doggie paddle, carchup, touchfloat and closed fist. Each was a 50m drill followed by 50m full stroke. Later we did some arms only sets over 100m against the clock. And we swam sme backstroke and breaststroke for slme variety before some short full strokes sprints on Frontcrawl and a swim down.

How might this translate into a training session or e-learning module? To start with the module, like a set, would need to change every week, so that there is progression in the challenges set, the skills in technique to demonstrate and even the times to rest or turn around a swim.

There would need to be variety too, which typically means emphasis on a different stroke but inlcudes having a different coach, swimming in a different lane and having different swimmers in the lane with you.

I rarely see such variety or such progressive, long term, planned in progression in learning and development, while many e-learning modules are no better than the leaflet or linear video they replace – they are fixed.

Does this work? How do you reversion content so that it gets progrossively more challenging at a pace that puts the individual learning just beyond being able to d the thing with ease? Effort matters, easy learning isn’t learning, just as a stroll in the park isn’t a training run.

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Does exteme training empty the head?

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Does extreme training empty the head? Don’t expect an elite athlete to be thinking about much during training – their body is concentrating on going faster. If you need them to think – slow it down.

Not good for athletes at school, unless short periods of epth headiness is of value? Better, as Steve Jobs and Dr Zbigniew Pelczynski and other great minds I know or know off – take a hike. A walk, preferably with a like mind. Not the dog, I pressume.

And where to walk? A local park or countryside may provide a suitable LACK of stimulation, compared to say walking and talking through a gallery or shopping mall?

All this courtesy of page 40 of Daniel Kahneman’s 2011 must read ‘Thinking, slow and fast’.

On the ohter hand most of the Oxbridge rowers are PhD students – or is that there excuse? Do yiu compartmentalise? There is nothing wrong with and no better way to empty the head than during training and competition? Does this leave that vessel, your head, more receptive to learning afterwards?

Masters

I should be able to remember the session – I’m traumatised enough from the experience (in agood way).

200m FC Warm Up
6x50m on 1:10

BC Drills
4 x 50m BC single arm
2 x 50m BC Torpedo kick
2 x 50m BR kick on back
2 x 50m Old English (the only one I enjoyed)
6 x 100m FC on 2:20
6×75 as FC and alternative stroke (I did BR)
100m swim down

I was warmed up enough for the 6x100m to go out first and compete. I got well into the grove or zone on the first, boyed up by the tips and support I’d had from the coach on head position and positive remarks a out the fluidity if my stroke. I even did flip turns. If I can retrieve this level of fitness to continue throughout the session THEN I’ll get fit and find my form (for a fifty year old)

Constructive criticism and positive feedback delivered in the right way works wonders, David watches his swimmers and has some useful pointers which I apply, slavishly, however awkward it may feel.