Training programme design

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Training programme design How to improve
performance on specific distances and
strokes. Structure of a training session. Jeanne
Dekerle
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KEY POINT 1 Following basic Training
Principles 1. Overload and recovery
Training Principles
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KEY POINT 1 Following basic Training
Principles 1. Overload and recovery
Training Principles
Positive long-term adaptation
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• KEY POINT 1 Following basic Training Principles
• Overload and recovery
• You should be tired at the end of each session!
• PUSH YOUR LIMITS !

Training Principles
How to create a good set for the body to be
pushed within its limits? STEP 1 Take a race
distance you want to improve your speed on STEP
2 Break it down to a shorter distance STEP 3
Plan to do a higher distance than you could
without rests STEP 4 Decide of the rest
duration.
2000-1500 m Endurance 400 m VO2max 100
200 m Sprint 25 100 m Strength 400-m pace
repetitions of 100 m 8 x 100 m Swim on 130
rest for 1 start on 230
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400-m pace (VO2max) 8 x 100 m Start on 230,
swum on 130 20 x 100 m concentrating on the
1st / 2nd / 3rd / 4th length (technique) 4 in
front crawl 1 choice 100 m medley 100 m
front crawl 50 m easy Speed 400-m
pace Start on 2 min if swum under 130 Start
on 215 if swum under 145 Start on 230 if
swum on 145 2 1500-m pace (endurance) 100
200 400 400 200 100 rest 15 5 s
thereafter First 100m easy, recording the
time Next 200m, 100-m time x 2 / Next two 400m,
200-m time x 2 Next 200m, 400-m 2 / Next 100m,
the fastest possible one 4 x 100 m 2 x 200 m
400 m 2 x 200 m 4 x 100 m 90 400-m pace
rest 30 s between the 100 m, 1 between the 200 m
Training Principles
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• 200-m pace (sprint)
• 8 x 50m sprint (100-m speed) 130 2
  in-between
• 10 x 50m sprint (200-m speed) resting period
  swum period
• Always concentrated on the second length !
• If another stroke than FC swim the 4th and 8th
  or 5th and 10th in FC ?
• 12 x 25m sprint 45s in-between (start on 1 or
  115)
• Be ready before each length
• If another stroke than FC swim lengths 5, 6
  and 11, 12 in FC ?
• 25-m pace (velocity / strength)
• 4-6 x 20 m fast 30 m easy resting enough to
  be ready for the next.
• - The fast bite can be any stroke front crawl
  and backstroke can be privileged for the easy
  bite
• - Be concentrated in turning fast the arms /
  extreme focus
• Diving ?
• Dont do too much more or your swim will start to
  be affected good coordination is essential.
• 200 m easy to do it again?

Training Principles
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• KEY POINT 1 Following basic Training Principles
• Overload and recovery
• PUSH YOUR LIMITS !
• 2. The Progression Principle
• to insure a continued overload takes place
• You need to check your speed during some sets to
  control it and increase it during the season.
• MONITOR YOUR TRAINING TAKE SOME NOTES !

Training Principles
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PROCESS 1. Decide of a set you like to do. You
need to fix - distance - number of
repetitions - time to try to maintain -
duration of recovery 2. Write it down 3. Do
it! 4. Write down your achievement and
feelings 5. Change things and try again!
Training Principles
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d CS x t ADC Critical speed (da db) /
(ta tb) Anaerobic distance capacity da
(CS x ta)
Training Principles

• CONTROL MONITOR YOUR TRAINING!
• Record your PB on specific distances every month?
• Plot the d-t relationship
• The slope is a measure of endurance (critical
  speed)
• The intercept is a measure of anaerobic potential
  (anaerobic distance capacity)

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• KEY POINT 1 Following basic Training Principles
• Overload and recovery
• PUSH YOUR LIMITS !
• 2. The Progression Principle
• to insure a continued overload takes place
• MONITOR YOUR TRAINING TAKE SOME NOTES !
• 3. The principle of specificity (nature of the
  adaptations)
• 3.1.Build up the intensity to finally swim at
  your race speed. Use the all spectrum of speeds
• 3.2. If you want to improve your 200m fly, swim
  fly at high speed (long recovery are allowed!)
• BUID UP STAY FOCUSSED !

Training Principles
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PROCESS Could we speak about periodisation?
Training Principles
Specific endurance phase
General endurance phase
Competitive phase
Taper phase
A season
Race pace
200-m pace
400-m pace
Intensity
1500-m pace
Volume
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PROCESS Could we speak about periodisation?
Training Principles
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30-40
50-60
A Career
Intensity
Volume
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• KEY POINT 1 Following basic Training Principles
• Overload and recovery
• PUSH YOUR LIMITS !
• 2. The Progression Principle
• to insure a continued overload takes place
• MONITOR YOUR TRAINING
• TAKE SOME NOTES !
• 3. The principle of specificity (nature of the
  adaptations)
• BUID UP STAY FOCUSSED !

Training Principles
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STEPS TIPS TO CREATE AN EVEN MORE ENJOYABLE
TRAINING SESSION
STEP 1 Purpose of the session Washing the
brain ?
Make it cool relaxing It is not a waste of
time You need your mind and brain to perform a
hard sessions !

• TIPS
• Some technical work
• Concentrate on the feelings in the water
• Control the movement
• Increase the duration of the breathing out
• Counting number of strokes and try to decrease it
• Swim for 30 min and go to the sauna!

EXAMPLE 1500 m 400 m - Front crawl 300 m -
Breaststroke 200 m - Backstroke 100 m Fly 20 x
25 m
5 min number of strokes 5 accelerating
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STEPS TIPS TO CREATE AN EVEN MORE ENJOYABLE
TRAINING SESSION
STEP 1 Purpose of the session Structuring a
stroke? - Technique
Make sure you are mentally ready Make sure you
control your movements. Make sure you get time to
transfer your work in your swim and at various
speeds (one speed one coordination)

• TIPS
• Work on one thing at the time
• Concentrate on the feelings in the water
• Swim slowly is a skill What can be done slowly
  can be done at faster speeds
• Increase the duration of the expiration before
  the technical work.
• Give to your brain some time to switch off

EXAMPLE 2 x 800 m 200m medley 4 x 50 m
drills (one drill only but well done) 4 x 50 m
full stroke extremely slow / slow / medium /
fast Medley Focus on one stroke
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STEPS TIPS TO CREATE AN EVEN MORE ENJOYABLE
TRAINING SESSION
STEP 1 Purpose of the session Pushing the
Physiological limits - Physio

• TIPS
• Can be done in front crawl (endurance) as well as
  in other strokes BUT avoid injuries
• Example dont overload your knees in swimming to
  much breaststroke
• You can concentrate on one thing of your
  technique during physio sets

• Give to your brain some time to switch off
• Have 3-4 sets you like and keep doing the same
• Be ready physically and mentally with a good
  warm-up
• Take notes of your achievement for the next time
  you will do it again
• Bad days exist! Dont be too hard on yourself

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STEPS TIPS TO CREATE AN EVEN MORE ENJOYABLE
TRAINING SESSION
STEP 1 Purpose of the session
STEP 2 Structure of a training session
WARM-UP EXAMPLE BEFORE A HARD SESSION IN
MEDLEY 300 m front crawl / backstroke per 50 3 x
100 m (1-3 strokes choice) 50 drill 25 m slow
50 m medium 6 x 50 m Medley (fly/back bacl/br
br/fc) Medium pace / Turns fast 3-6 x (20 m
fast 30 m easy (fc)) choice 1200 m

• TIPS
• From general to specific
• Try to make it helpful for the next bite
• Relaxing and cooling UP
• Do not forget the respiratory work

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STEPS TIPS TO CREATE AN EVEN MORE ENJOYABLE
TRAINING SESSION
STEP 1 Purpose of the session
STEP 2 Structure of a training session
WARM-UP EXAMPLE BEFORE A front crawl session
200-m pace 400 m fc 1st 100m normal 2nd 100m
expi 2 / normal alternatively 3rd 100m -
expi 2 / expi 4 / normal alternatively 4th
100m - expi 2 / expi 4 / normal per length 2
x 200 m fc - 3 x 50 m drill 50 m normal 4 x 100
m fc - accelerating 2 very slow 2 slow / 2 slow
2 medium / 2 medium 2 fast / 2 fast 2 very
slow 1200 m
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STEPS TIPS TO CREATE AN EVEN MORE ENJOYABLE
TRAINING SESSION
STEP 1 Purpose of the session
STEP 2 Structure of a training session
WARM-UP MAIN SET WARM-DOWN (optional)