plan - usa swimming

8/25/2010

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Sport Performance Consultants

Club Development Division

USA S i iUSA Swimming

Importance of PlanningImportance of Planning

P I Proper Preparation Prevents P

It pays toPLAN AHEAD.It wasn’t raining when Noah built

Planning is bringing the future into the

present so that you can do something

Failing to planIS

Planning to Fail!

USA SwimmingUSA SwimmingSport Performance ConsultantsSport Performance Consultants

Poor Performance

when Noah built the ark!

can do something about it now!

Planning to Fail!

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Creating the MapCreating the Map

How will you How will you get them get them there?there?


Start With the “Beginner’s Mind”Start With the “Beginner’s Mind”

Throw out entire program and start from scratch!

What would you do if you were new to the program?

Not "the way we always do it"

“READY GO!”


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Season Planning ProcessSeason Planning Process

Prepare to PlanPrepare to Plan

Develop the Plan ‐ Blueprint

Execute the Plan

Evaluate the plan and ‘reload’


PREPARE: Gather InformationGather Information

Gather Information

Talk to other coaches/clinics Talk to other coaches/clinics

Read Scientific Journals/Books

Competition Schedule

Forms for Planning (usaswimming.org)

Evaluate Previous Season

Evaluate CURRENT Athletes Evaluate CURRENT Athletes


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PREPARE: Competition ScheduleCompetition Schedule

When are your major competitions?competitions?

Plan backwards

How many and coming off what type of training?

How often/close to each other?

Interfere or enhance trainingg

Meets as ‘training’


PREPARE: Evaluate Past Year/Season(s)Evaluate Past Year/Season(s)

What were your goals?

Did you meet them?

Technique

Training

Performance


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EVALUATE: Previous Season’s TrainingPrevious Season’s Training

Review Previous Training

B d By day

By week

By cycles

Training modalities

Pull, Kick, Fins, Paddles, Snorkels etcSnorkels, etc.

Aerobic, Anaerobic, etc.

Technique


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 }

EVALUATE: PrPrevioevious Season’s Trainingus Season’s Training Is your Training Plan Repetitive, Plug‐In or P i ? 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 4 100 1 35 S IM } RED S IM 1 35

Progressive?

Repetitive=Insanity

{20 x 400’s every Monday}

Plug‐In=Risky, Reactionary

{“5 x 400’s, no wait, make that 8 x 300’s…”}

4 x 100 on 1:35 S:IM } RED S IM 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

t at 8 300 s… }

Progressive=Patience

{4 x 400’s last week, this week 5 x 400’s}


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PREPARE: Evaluate Past Meet PerformancesEvaluate Past Meet Performances

Review objectivelyReview objectively

In season

Qualifying competitions

Major/End‐of‐season competitions

Review Techniqueq

Racing Ability


PREPARE: Evaluate Current Athletes Evaluate Current Athletes

Who is returning?o s etu g?

Age: chronological andbiological

Strengths and weaknesses

Competitive needs Competitive needs


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PREPARE: Evaluate Current AthletesEvaluate Current Athletes

Wh hl ? Who are your new athletes?

Training background

Competitive history

Familiarity with program


DEVELOP THE PLANDEVELOP THE PLAN

Create a basic framework

General guidelines to more specific General guidelines to more specific

Annual > Season> Phase > Weekly > Daily

Re‐evaluate periodically


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DEVELOP: From General to SpecificFrom General to Specific

Macro cycle = Seasonal Plan

Phases = Aerobic, Mixed, Anaeorobic, (3‐20 weeks)

Meso cycles = (2‐4 week focus)

Micro cycles = Weekly Plans


DEVELOP: Quadrennial PlanQuadrennial Plan

Progressive for younger, inexperienced athletesMono-cycle Quadrennial Plan

Y 1 Y 2 Y 3 Y 4

Cyclical for advanced national level collegiate, post‐grads Bi-cyclic Quadrennial Plan (Example)

Year 1 Year 2 Year 3 Year 4

grads


Year 1 Year 2 Year 3 Year 4

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DEVELOP: Decide The SeasonsDecide The SeasonsTHREE OPTIONS FOR ANNUAL PLANS

SEP OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG

P f d i d h

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

Preferred is modern approach

Traditional, 3‐season

The choice may be dictated by outside forces


DEVELOP: Macro CycleMacro Cycle

DATES MEETS PHASE NOTES


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DEVELOP: Macro Cycle Macro Cycle –– Add MeetsAdd Meets

DATES MEETS PHASE NOTES

APR 23 30APR 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 2—8

9-15 REGIONAL

16-22 STATE

23-29

30-AUG 5 SR MEET &ZONE


DEVELOP: Macro CycleMacro Cycle ‐‐ Set Up PhasesSet Up PhasesDATES MEETS PHASE NOTES

APR 23-30 PREPERATION

30 MAY6 GENERAL30-MAY6 GENERAL

MAY 7-13 ENDURANCE

14-20 MAKOS

21-27

28-JUN 3 BGSC SPECIFIC

JUN 4-10 ENDURANCE

11-17 GCSTO MIXED

18-24

25-JUL 1 tba CHAMP PREP/

JUL 2—8 “TAPER”JUL 2—8 TAPER

9-15 REGIONAL

16-22 STATE CHAMP

23-29 MEETS


AUG 6-SEP 10 TRANSITION


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DEVELOP: Macro CycleMacro Cycle ‐‐ Define PhasesDefine PhasesDATES MEETS PHASE NOTES

APR 23-30 PREP Focus on Balance, Learn Drills, Dryland: “Prehab”

30-MAY6 GENERAL Lots of Kicking, Focus on Max DPC Perfect Drills Establish efficient pacesFocus on Max DPC,Perfect Drills, Establish efficient paces,Dryland: Endurance Circuit,IM Oriented, Anaerobic work 1x/week

MAY 7-13 ENDURANCE

14-20 MAKOS

21-27 Establish G 4, Working gears,Endurance focused on SR: your best events and IM, Anaerobic work 2x/week

28-JUN 3 BGSC SPECIFIC

JUN 4-10 ENDURANCE

11-17 GCSTO MIXED Dryland: Race Specific Strokes and Tempo Tubing CircuitSpeed/Race Pace, Anaerobic work 3x/week18-24

25-JUL 1 tba CHAMPIONSHP Maintain Endurance, PowerWork Speed, Rehearse Race PaceJUL 2—8 PREP (TAPER)

9-15 REGIONAL CHAMPIONSHIPS Sharpen Skills Starts/Turns/FinishesKnow Paces/Rehearse Race PlanDryland: Rest/Maintain Power & Flexibility

16-22 STATE

23-29


AUG 6-SEP 10 TRANSITION ENDURANCE, STROKE WORK, VIDEO


DEVELOP: Macro CycleMacro Cycle –– Define PhasesDefine PhasesSAMPLE ANNUAL PLAN

DA

TE

S

MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG

MICROCYCLE 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 52

WEEKBEGINS

ME

ET

S

LOCATION

PE

RIO

DIZ

AT

ION

TRAININGPHASE

STRENGTH

ENDURANCE

SPEED

GENERALDRYLAND

TESTING DATES


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 52

120

110

100

90

80

70

60

50

40

30

20

10

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DEVELOP: Macro CycleMacro Cycle –– Define PhasesDefine Phases

SAMPLE ANNUAL PLAN

DA

TE

S

MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG

MICROCYCLE 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 52 53

WEEKBEGINS 0-

Sep

7-S

ep

24-S

ep

1-O

ct

8-O

ct

5-O

ct

22-O

ct

29-O

ct

5-N

ov

2-N

ov

9-N

ov

26-N

ov

3-D

ec

0-D

ec

7-D

ec

24-D

ec

31-D

ec

7-Ja

n

4-Ja

n

21-J

an

28-J

an

4-F

eb

1-F

eb

8-F

eb

25-F

eb

4-M

ar

1-M

ar

8-M

ar

25-M

ar

1-A

pr

8-A

pr

5-A

pr

22-A

pr

29-A

pr

6-M

ay

3-M

ay

0-M

ay

7-M

ay

3-Ju

n

0-Ju

n

7-Ju

n

24-J

un

1-Ju

l

8-Ju

l

15-J

ul

22-J

ul

29-J

ul

5-A

ug

2-A

ug

9-A

ug

26-A

ug

2-S

ep

9-S

ep

BEGINS 1 1 2 8 1 2 2 5 1 1 2 3 1 1 2 3 7 1 2 2 4 1 1 2 4 1 1 2 8 1 2 2 6 1 2 2 3 1 1 2 1 2 2 5 1 1 2 2 9

CA

LEN

DE

R

OF

ME

ET

S

LOCATION

Dua

l Mee

t

Invi

tatio

nal

Gra

nd P

rix

Nat

ion

als

Dua

l Mee

t

Gra

nd P

rix

Gra

nd P

rix

Gra

nd P

rix

Gra

nd P

rix

Nat

ion

als

PE

RIO

DIZ

AT

ION

TRAININGPHASE

Endurance Taper Prep Endurance Specific Endurance Anaerobic Mixed Taper Transition Prep

STRENGTH

ENDURANCE

SPEED

GENERALDRYLAND

TESTING DATES


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 52 53

100

90

80

70

60

50

40

30

20

10

0

SAMPLE GROUP PHASE PLAN

PHASE DESCRIPTION: DATES: PRACTICE GROUP:

OBJECTIVES:

COMPETITIONS:

TECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS

DEVELOP: Phase PlansPhase Plans

Sample Phases: Preparation

DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK

Recovery

Basic Endurance

b h h ld

Aerobic

Mixed

Anaerobic

Taper

ChampionshipAnaerobic Threshold

VO2max

Anaerobic

Anaerobic

Moderate Kick

Fast Kick

TOTAL

TEST SETS DRYLAND EMPHASIS

Transition

Categories General

SpecificUSA SwimmingUSA Swimming

Sport Performance ConsultantsSport Performance Consultants

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PHASE DESCRIPTION: PREP DATES: Sep 4-Sep 28 PRACTICE GROUP: SENIOR 1OBJECTIVES:

Prepare to train, Learn correct stroke drills, Teach Flexibility Routine,Basic Endurance, Build running base, Video each swimmer, Kicking!COMPETITIONS:

NoneTECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS

Streamlining Goal SettingBack: Body position Quick Catch Hydration/Nutrition

DEVELOP: Phase Plans Phase Plans -- ExampleExample

Back: Body position, Quick Catch, Hydration/NutritionBreast: Explain Season PlanFly: Team Building ActivitiesFree: How to Do the Stroke DrillsTurns:Starts:Finishes:

DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK

Recovery REC 6 1,000 6,000Basic Endurance EN 1 6 2,000 12,000Anaerobic Threshold EN 2 3 1,000 3,000VO2max EN 3 1 800 800Anaerobic AN 1 1 500 500Anaerobic AN 2 0 0 0Moderate Kick K-M 6 800 4,800Fast Kick K-F 6 500 3,000TOTAL - - - 30,100TEST SETS DRYLAND EMPHASIS

10 x 100 Kick with Fins on 1:30 Proper Form on StationsTimed mile run: Beginning & End Phase Proper Form for Stretching

Running 3x per week 1 mile build to 3miles3x/Week 30sec work/30/sec rest

USA Swimming USA Swimming ‐‐ Sport Performance ConsultantsSport Performance Consultants

DEVELOP: Meso CyclesMeso Cycles

Lasts 2‐4 weeksSAMPLE MESO CYCLE PLAN

PHASE: DATES: PRACTICE GROUP: MON TUE WED THU FRI SAT4

Specific FocusMON TUE WED THU FRI SAT

Week 1

eek 2


We

Week 3

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Plan: Meso Cycle Meso Cycle ‐‐ ExampleExampleSAMPLE MESO CYCLE PLAN

PHASE: SPECIFIC ENDURANCE DATES: NOV 21-DEC 14 PRACTICE GROUP: DOLPHINSMON TUE WED THU FRI SAT

k 1

SENIOR EXAMPLE: AGE GROUP EXAMPLE

MAIN SET FOCUS:3 X 1000 Breast Kick

Hold breath Finish KICKING: Back Head Position

Week KICKING Back Head Position

3 x 400 Fly Undulation

Work Forward Starts MAIN SET

IM Turns 8 x 100 IM

Week 2

FOCUS:MAIN SET Breast Kick6 x 500 Hold breath Finish

Back Head PositionKICKING: Fly Undulation6 x 200

MAIN SETWork Back Starts 4 x 200 IMIM Turns


Week 3

FOCUS:MAIN SET Breast Kick15 x 200 Hold breath Finish

Back Head PositionKICKING: Fly Undulation12 x 100

MAIN SET:Work Relay Starts 2 x 400 IMIM Turns

DEVELOP: Plan your seasonPlan your season

How will you progress—yardage and intensity? How about last year?

N d / f thl t ? Needs/ages of your athletes?

Incorporating heavy training cycles

What about Recovery?

DaysIntensity M T W T F S S90-100%

High


80-90%

Medium

50-80%

Low

0 Rest

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DEVELOP: Plan Your SeasonPlan Your Season


High

80-90% Medium

50-80% Low

0 Rest


High


80-90% Medium

50-80% Low

0 Rest

DEVELOP: Weekly Plan Weekly Plan – From Phase PlanFrom Phase PlanSAMPLE AGE GROUP WEEKLY PLANNER

PRACTICE GROUP: PHASE: DATES:

PSYCHOLOGY MON TUE WED THU FRI SAT

1.

2.

3.

FREE

1.

2.

3.

BACK

1.

2.

3.

BREAST

1.

2.

3.

FLY

1.

2.

3.

STARTS

Relay

Forward

Back

FINISHES

1 Hand

2 Hands

TURNS ANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL

Flip AEROBIC

2 Hands THRESHOLD

Bk>Br VO2MAX

FUN NOTES: LACTATE

1. ALACTATE/SPEED

2. ENDURANCE KICK

3. SPRINT KICK

USA Swimming Sport Performance ConsultantsUSA Swimming Sport Performance Consultants

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DEVELOP: Weekly Plan Weekly Plan – From Phase PlanFrom Phase PlanSAMPLE AGE GROUPWEEKLY PLANNER

PRACTICE GROUP: Piranhas PHASE: Specific Endurance DATES: Oct 21 - 28PSYCHOLOGY MON TUE WED THU FRI SAT

1. Teach Toughness Support Your

2. Wed= Support Teammates Day W.U. 500 Free NO Teammates W.U. 500 Free W.U. 500 Free W.U. 500 Free

3. Take 14 strokes PRACTICE Today! Attack Walls! Take 14 strokes Take 14 strokes L 25 HS MEET O l 25 L 25FREE or Less per 25. HS MEET Or less per 25. Less per 25.

1. Eyes Position W.U. 500 Free 12 x 100 IM2. “Catch” 20 x 25 30 sec Take 14 strokes 1:45 D1-4 Back turns 10 min TEACH:3. IM Order Or Less per 25. 10x 50’s 1:00 Fly Undulation

BACK 5 x 100 @ 2:00 Back “Catch”1. Head Position 8 x 400 IMs Partner Teach: Best Avg. 6 x 100 Kick FLY2. “Catch” Descend 1-4,5-8 Starts Arm Teach Toughness! 6 x 100 Kick BK 20 x 50’s 1:153. Teach Toughness! Swing 6 x 100 Kick BR 25 Fl>25Bk

BREAST Fly Undulation1. Legal Kicks 5 x 300 (Recovery Set) 20 x 150 Cool Down:2. Breath Timing 8 x 200 Kick Attack Wall Odd: Fl>Bk>Br 500 Back3. 100 Mod, 100 Fast 5 x 300 Ev: Fr Eyes at ceiling

FLY Focus: “Catch”1. Body Undulation 30 x Turns End Practice2. 10 Attack Wall Kick with Fins Review Finishes Early:3. 10 Fl Tight Tuck 20 X 100 D1-4 FR: Body Position GO TO IHOP!

STARTS 10 Bk>Br Cool Down: Fly Eyes down! TEACH:Relay Teach Arm Swing 400 Back 30 min relays Fly UndulationForward Take Your Mark Pos. Eyes at ceiling Back “Catch”


y gBack Hand Placement 6,300 yds 0 yds 6,500 yds 6,500 yds 5,800 yds 2,000 yds

FINISHES

1 Hand Body Position2 Hands Eyes down!

TURNSANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL

Flip Attack Wall No Practice Tuesday – HS Meet AEROBIC 20,000 15,0002 Hands Tight Tuck! Remind Meet Entries Due Thu! THRESHOLD 10,000 7,000Bk>Br Approach VO2MAX 2,000 1,000

FUN NOTES: LACTATE 500 5001. Relays on Fri Speak to each swimmer daily ALACTATE/SPEED 500 01. Team B’fast Sat Morn Kick 50% fins, Kick 50% Fast, 50% moderate ENDURANCE KICK 3,000 2,0003. SPRINT KICK 3,000 2,000

TOTAL 39,000 27,300

DEVELOP: Weekly Plan Weekly Plan –– From Phase PlanFrom Phase PlanSAMPLE SENIORWEEKLY PLANNER

PRACTICE GROUP: PHASE: DATES:

PSYCHOLOGY MON TUE WED THU FRI SAT

1.

2.

3.

FREE

1.

2.

3.

BACK

1.

2.

3.

BREAST

1.

2.

3.

FLY

1.

2.

3.

STARTS

Relay


Relay

Forward

Back

FINISHES

1 Hand

2 Hands

TURNS VOLUME/INTENSITY: ENERGY TRAINING GOAL ACTUAL

Flip M T W T F S S AEROBIC

2 Hands High THRESHOLD

Bk>Br Med VO2MAX

FUN Low LACTATE

1. Rest ALACTATE/SPEED

2. NOTES: ENDURANCE KICK

3. SPRINT KICK

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DEVELOP: Plan Practice:Plan Practice: From Weekly PlanFrom Weekly PlanSAMPLE DAILY PRACTICE PLAN

DAY/DATE : AM/PM

ANNOUNCEMENTS THOUGHT FOR THE DAY

1.

2.

3.

Previously Absent:

DRYLAND:

PRACTICE:

REMINDERS EVALUATION/ABSENT


DEVELOP: Plan Practice:Plan Practice: From Weekly PlanFrom Weekly PlanDAY/DATE : Thu, Oct 24 AM/PM PM

ANNOUNCEMENTS THOUGHT FOR THE DAY

1. No Practice Friday ”Pain is Good,2. Be on Time Extreme Pain is Extremely Good!”3.

Previously Absent: Joey

DRYLAND: 20 Stations45 sec on, 30 sec restPRACTICE:

400 warm-up10 x 100 IM 10 sec rest500 Kick10 x 50’s Drilletc.

REMINDERS EVALUATION/ABSENT

Entries due tomorrow Joey still absentGreat Practice!


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TIPS: Plan For RecoveryPlan For Recovery

M i More mature swimmers need recovery days and weeks.

Age Group (less mature)?

When do we recover?

Meets are not recovery

R i O b ? Recovery in October?

Dryland Recovery

Travel Recovery


TIPS: Share Your PlanShare Your Plan

Athletes will respond Athletes will respond better when they know where they are headed.

Share select, general parts of the plan with the parents


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TIPS: Plan for the “Other Stuff”Plan for the “Other Stuff”

SleepSleep

Team Functions

Exams

Psychology

Fun!

Nutrition Nutrition

Travel

Relaxation

Others?USA SwimmingUSA Swimming


TIPS:

Don’t schedule a workout just because you canj y

Proactively introduce your training plan

Plan dryland programs to coincide with water training

Leave something in the bank

Don’t get caught up in the “best times” gameg g p g

Track ALL your data !


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TIPS:

Age group season Age group season plan Teaching vs. Training

Written plan

Performance objectives

Logical progression Logical progression


SUMMARY: PrePre‐‐PlanningPlanning

Gather informationGather information

Meet Schedule

Forms

Research, Read, Ponder

Evaluate Previous Season

Evaluate Current Athletes

How Does This Season Fit into Quadrennial Plan?


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SUMMARY: Develop the PlanDevelop the Plan

Decide the SeasonsDecide the Seasons

Plan the Phases

Plan the Meso Cycles

Plan the Micro Cycles

Write the Daily Practices


SUMMARY: Execute & Evaluate the PlanExecute & Evaluate the Plan

Execute the Plan Daily

Record EVERYTHING!

Constantly Evaluate and Adjust

Use Test Sets

End of Season Evaluation


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Questions?Questions?


Thank you!Thank you!


Club Development DivisionClub Development Division

USA SwimmingUSA Swimming

plan - usa swimming

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