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Rugby Swimming Club

SWIMMER LOG BOOK

2019 – 2020 SEASON

Name: ………………………….

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Contents Why it is important to have a Log Book? .......................................................................................... 3

Important RSC contacts ..................................................................................................................... 4

Swimmers Details .............................................................................................................................. 5

Height, Weight and Heart Rate Record ............................................................................................. 6

How to set effective goals ................................................................................................................. 7

Set your Goals ................................................................................................................................... 8

The Annual Training Plan ................................................................................................................. 9

Training Zone classifications ............................................................................................................. 9

Competition Calender ...................................................................................................................... 11

Warwickshire Championships Qualifying Times ............................................................................ 12

West Midlands Championships Qualifying Times .......................................................................... 13

Personal Best Time’s ....................................................................................................................... 14

Nutrition ........................................................................................................................................... 16

The Reflective Swimmer ................................................................................................................. 19

Weekly Training Log ....................................................................................................................... 20

Swim Evaluation .............................................................................................................................. 21

Warming Up and Cooling Down ..................................................................................................... 22

Dry Land Warm up for Free and Back ............................................................................................ 23

Dry Land Warm up for Free and Back ............................................................................................ 24

Warm Up Procedures For Competitions ......................................................................................... 25

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Why it is important to have a Log Book?

A log book shows your development and progression within swimming. This log book is for you to record your goals, swimming training and competition information. This Log Book is to track your goals, personal achievements and progress. The club will do all it can to help you achieve the highest standard for your ability in swimming and will do this through its development aims which are:

To develop every individual to their best abilities and potential.

To develop the club and all those within it to produce the strongest competitive swim team in all competitions.

To attain the highest possible league positions in Arena and Junior League competitions.

It is up to you how personal or detailed you make it. In your log book you can:

Record your goals

Record your PB‟s (Personal best times)

Educate on what you eat and drink

Help you evaluate your performances and achievements

Help you set new goals

Record your training sessions

What you should be eating before, during and after training or competition

Please keep your logbook in a folder of your choice; it is useful to be able to look back to see how much you have achieved or why something might not have gone to plan.

Your log book is not homework; it is something that will help you progress in swimming, however they will be collected in to be reviewed, and to add in new training log pages.

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Important RSC contacts

Chairman – Michael Moran – chairman@rugbyswimmingclub.co.uk

Club Secretary –

Treasurer –

Membership –

Karen Matthews – secretary@rugbyswimmingclub.co.uk

Anita Smith – treasurer@rugbyswimmingclub.co.uk

Hayley Troup – membership@rugbyswimmingclub.co.uk

Welfare Officer – Dr Nick Gower - welfare@rugbyswimmingclub.co.uk

Head Coach – Hemesh Chohan- headcoach@rugbyswimmingclub.co.uk

If you are unsure about anything or want any advice, Ross Turner, who has been swimming at the club for many, many years is happy to speak to anyone.

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Swimmers Details Please fill in your details on this page. It will give you a chance to know when you

started your log book, where you started in the club and how you have progressed.

It also allows coaches / teacher to know how to contact your parents if they are

needed or if your parents needed to contact your teacher or coach.

Name:

Date of Birth:

Age:

ASA Registration No:

Home Address:

Home Telephone No:

Mothers Mobile Telephone No:

Fathers Mobile Telephone No:

Contact Email Address:

RSC Training Group:

Teacher / Coach:

Teacher / Coach Telephone No:

Teacher / Coach Email:

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Height, Weight and Heart Rate Record It is important to monitor height, as this will show when a growth spurt occurs - this will affect performance/co-ordination but is also the time when greatest gains in training can occur. It is also important to be aware of your resting heart rate, as this could be an indication of illness or other factors affecting your training. As your fitness increases your resting heart reduces. Similarly as you get fitter so your heart rate should recover quicker. For the purpose of this log book and to enable you to monitor potential changes in your swimming, you need to measure your height, weight and resting heart rate at the beginning of season (September), the beginning of the next cycle (January) and mid way through the second cycle of training (May). To find your resting heart rate, take your heart rate when you first wake up for 5 days and use the average (to get your heart rate, find the pulse on the side of your neck and count how many beats in 10 seconds, then multiply by 6). The following table will allow you to record your height, weight and resting heart rate, as well as a column for any notes you may have; for instance illness, feeling a lack of co-ordination or anything else that may affect/be affected by either. Try to record all of these each month.

Date: Height (cm): Weight (kg): Resting Heart Rate: Comments:

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How to set effective goals

When setting you goals try to use SMARTER. Write your goal in the comments box and give yourself a period of time to achieve it in. Then write the date you had decided on this goal. Finally get your coach to sign it so they know what your goals are. Don’t make them too difficult but make it challenging. After all, you are trying to become a better swimmer by doing this. These are three types of goals

- Short term - they should be achieved 1-6 months

- Medium term – they should be achieved 6-12 months (i.e. end of season)

- Long term – these should be your major but realistic ambition

This will make you think about how challenging your goal should be. The goals you set yourself to help improve your swimming should be:

Specific: Instead of simply saying “I want to improve my 50m freestyle”, say

what you want to improve about it, e.g. “I want to improve my 50m freestyle turn”. This will give you a specific focus to work on in training.

Measurable: Make sure you will know when you have reached your goal. For

example, using a time as a target will make this easier.

Agreed: Speak to your coach about the goals you set. They will tell you if it is

suitable.

Realistic: Setting a goal that is too challenging will not help your self-

confidence because you are not likely to achieve it. Try not to make it overly difficult.

Time-measured: Give yourself a deadline to reach your goal, e.g.in 1 month time. You

can adapt this time range according to what competitions you have coming up.

Exciting: Your goal must not be too easy.

Recorded: Write down your goals - it will make you more determined to achieve

them and help you monitor progress.

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Set your Goals

Short Term - The next six months I will achieve

I will achieve this by

Medium Term – By the end of this Season I will achieve

I will achieve this by

Long Term – My long term ambition is.

I will achieve this by

Signed by swimmer

Date of setting goal

Signed by coach

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The Annual Training Plan

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Training Zone classifications

Training Zones

British Swimming

Classifications

Description of Activity

HR² (BBM)

1

A1 Aerobic Low

Intensity >50

A2 Aerobic

Maintenance 40-50

2

A3 Aerobic

Development 30-40

AT Anaerobic Threshold

20-30

3 MVO2 Aerobic Overload 10-20

4

LP Lactate Production 0-10

LT Lactate Tolerance 0-10

5 Sprint Speed (ATP-CP) N/A

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Competition Calender (Once further open meets are approved for licence for February 2020 onwards this will be updated)

Month Date Meet Venue

No

vem

ber

2nd & 3rd Midland SC Championships Nottingham, Harvey Hadden

9th Arena League R2 Leamington

9th Leicester Autumn League R2 Hinkley

23rd & 24th Coventry Winter Open meet Coventry, Fairfax Street

De

cem

ber

7th Rugby Open Sprints Rugby, QDJC

8th Northampton + COL Meet Rugby, QDJC

14th Arena League R3 TBC

14th Leicester Autumn League R3 TBC

20th, 21st & 22nd Northampton Winter Festival Corby, International

21st & 22nd Leicester Sharks Xmas county qualifier Nuneaton, Pingles

Jan

uar

y 11th Leicester Winter League R1 TBC

25th/26th Warwickshire Championships Coventry

Feb

ruar

y

Late Jan/Early Feb TBC Cov and district relays Coventry

29th Leicester Winter League R2 TBC

8th/9th Warwickshire Championships Coventry

TBC Rugby Open Meet Rugby, QDJC

21st Leicester Winter League R3 TBC

28th Nuneaton Junior League/ Leicester Diddy League R1 TBC

4th & 5th April Leicester Sharks Regional Qualifier Nuneaton, Pingles

Late April /early May Mercian League R1 TBC

May

2nd & 3rd West Midlands Championship Coventry

8th, 9th & 10th West Midlands Championship Coventry

9th Nuneaton Junior League/ Leicester Diddy League R2 TBC

TBC Cov and district Secondaries Nuneaton, Pingles

Jun

e

TBC Mercian League R2 TBC

13th Nuneaton Junior League / Leicester Diddy League R3 TBC

TBC Club Championships

July

TBC Mercian League R3 TBC

Late July/early Aug British Summer Nationals/ Home nation nationals TBC

TBC End of Year Meet (TBC) TBC

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Warwickshire Championships Qualifying Times

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West Midlands Championships Qualifying Times

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Personal Best Time’s

Personal Best’s - Freestyle

50 100 200 400 800 1500

WHERE

DATE

TIME

50 100 200 400 800 1500

WHERE

DATE

TIME

50 100 200 400 800 1500

WHERE

DATE

TIME

50 100 200 400 800 1500

WHERE

DATE

TIME

50 100 200 400 800 1500

WHERE

DATE

TIME

Backstroke Breaststroke

50 100 200 50 100 200

WHERE

DATE

TIME

50 100 200 50 100 200

WHERE

DATE

TIME

50 100 200 50 100 200

WHERE

DATE

TIME

50 100 200 50 100 200

WHERE

DATE

TIME

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Butterfly Individual Medley

50 100 200 100 200 400

WHERE

DATE

TIME

50 100 200 100 200 400

WHERE

DATE

TIME

50 100 200 100 200 400

WHERE

DATE

TIME

50 100 200 50 100 200

WHERE

DATE

TIME

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Nutrition

The Athlete’s Diet:

The Basic Nutrients are…

Carbohydrate

Protein

Fat Vitamins

Minerals

Water

In terms of calories…

60% should come from Carbohydrate

15% should come from Protein

25% should come from Fat

Nutrition Foundations

Eat a Variety of Foods from all Food Groups

Eat Colourful Foods for vitamins, minerals, antioxidants, carbohydrates,recovery and general health

Eat Early and Often

Drink Early and Often

Training

Have a snack item with fruit juice and water 30 minutes before every trainingsession.

For both morning and afternoon training your full breakfast or evening mealshould be eaten after the session.

Fluids When you perform physical exercise you will lose a lot of moisture from your body through sweating. Even though you don't realise it when you swim you are sweating.

Regardless of age or length of work out, all athletes need fluids during practice to stay hydrated.

A rough estimate is 250ml every 20 mins - easily accomplished with regular sips from a water bottle.

As athlete’s progress and workouts get longer and tougher, it's well established that exercise beyond 90 minutes benefits from an extra fuel source - this is best done with dilute squash. Sport’s drinks are too concentrated and should not be used.

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Post-Session 3Rs of Recovery

1. Refuel (carbs)2. Rehydrate (fluids) and3. Rebuild (protein)

30 Minute Rule “After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein and fat soon after a strenuous competition or training session.”

The muscles are most susceptible to restoration of carbohydrate stores within the first 30 minutes after exercise. The swimmer should eat 50 to 80 grams of carbohydrate and 20-40g of protein, as soon as training finishes, and definitely within the first 30 minutes after training.

The following are examples of appropriate snack foods immediately after training and competing:

o Fruit smoothie made with milk/ yoghurto Malt Loaf / Flap Jacko Tuna sandwicho Bananao Dried Fruito Total Greek yoghurt, granola and fruito Chocolate milkshakeo Cottage cheese and rice cakeso Bowl of cereal with milko Scrambled egg on toast

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Competition Day

a) Focus on fueling for the day, not the raceb) Maintain energy/blood sugar levelsc) Maintain hydration

Timing is everything

3-4 hours to go before race:Water/Squash/Small amount of energy drinkBreads, bagels, baked potatoes, cereal with milk, low-fat yogurt, sandwiches withpeanut butter, lean meats and cheese

2-3 hours to go before the race:Water/Squash/Small amount of energy drinkBreads, bagels, crumpets

Packing for Competitions Water Dilute juice drink or dilute sports drink Cereal/Granola bars Water Dried Fruit and nuts Yogurt and cereal

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The Reflective Swimmer

Some areas to think of before, during and after training:

1. My overall performance in training 2. My attitude in training 3. My commitment to improving my flexibility and strength 4. The quality of my streamlining after every push off and turn 5. The speed and technical quality of my turns 6. The distance I achieve off the wall after all my turns 7. The quality and speed of my underwater dolphin kicking / Breaststroke

phase 8. The quality of my technique when swimming at maximum speed 9. How regularly and accurately I count my strokes 10. How regularly and accurately I check my heart rate

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Weekly Training Log

Date: Details of Main Set / Emphasis How I felt 1 2 3 4 5

(1=Easy, 5 Hard)

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

Health

Muscle Soreness

Diet

Heart Rate

Tiredness

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Swim Evaluation

Name Meet

Event Time

Date PB

Directions Circle the number from 1-5 in each categories listed below that best rates how

you would evaluate your swim performance.

Rating Scale:- 1=Excellent, 2=Good (solid performance), 3=Satisfactory (average),

4=Weak (errors made, could have performed better),

5=Very Week (identification of areas that must be improved)

Swim No 1

Pre-Meet Preparation 1 2 3 4 5

Pre-Swim Warm-Up 1 2 3 4 5

Pre-Swim Preparation 1 2 3 4 5

Start (include dive and first 15m) 1 2 3 4 5

Stroke:- Leg Action 1 2 3 4 5

Arm Action 1 2 3 4 5

Breathing 1 2 3 4 5

Timing 1 2 3 4 5

Complete Stroke 1 2 3 4 5

Turns 1 2 3 4 5

Finish (15m from touch) 1 2 3 4 5

Overall Swim 1 2 3 4 5

My most pleasing aspect of my swim

The area I feel I must now work on before my

next meet

Swim No 2

Pre-Meet Preparation 1 2 3 4 5

Pre-Swim Warm-Up 1 2 3 4 5

Pre-Swim Preparation 1 2 3 4 5

Start (include dive and first 15m) 1 2 3 4 5

Stroke:- Leg Action 1 2 3 4 5

Arm Action 1 2 3 4 5

Breathing 1 2 3 4 5

Timing 1 2 3 4 5

Complete Stroke 1 2 3 4 5

Turns 1 2 3 4 5

Finish (15m from touch) 1 2 3 4 5

Overall Swim 1 2 3 4 5

My most pleasing aspect of my swim

The area I feel I must now work on before my

next meet

Please print and hand to your coach

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Warming Up and Cooling Down

Before you start your swimming session, you need to know your body is ready for the challenges ahead.

You must actively warm up and stretch every time you exercise. By properly preparing your body for swimming, you are increasing your flexibility – which increases your efficiency in the water – and reducing any subsequent muscle soreness.

Dynamic stretching is integral to getting the most out of your training session as swimming is an all-body workout; try to stretch all of the major muscle groups before you swim.

Stretching cold muscles may relieve tension but will have very little effect on flexibility, so gently swim for five minutes before undertaking your stretches. If you’re stretching in the water, your body will cool down rapidly so maintain your temperature by walking, jogging on the spot or swinging your arms or legs for 20 seconds between each stretch. You should also stretch after training – try doing this in a warm shower, holding each stretch for 30 - 40 seconds to help clear waste products from the muscles, improve post-exercise flexibility and stimulate the muscle receptors that promote relaxation.

Warmth It’s all in the name really. If the water or air temperature is cold, it’s going to take longer to warm-up.... so take that into account.

Mobility Swimming is fantastic exercise for your joints in a weightless environment. Nevertheless, bursting into ten lengths of butterfly isn’t going to do your shoulders any help. Concentrate on relaxing your joints and gliding through the water as you warm-up.

Heart rate (HR) By warming-up, you are avoiding any oxygen deficit or pre-training tiredness but don’t take it too easy! You need to be gradually raising your HR to ensure the warm-up effects are maintained.

At the end of the training session it is very important to make sure you complete your cool down / swim down. This involves lowering your HR back down to a steady state before finishing off with static stretching to increase the flow of waste products away from the muscles.

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Dry Land Warm up for Free and Back

Raise (2 minutes)

High Knee Jogging 30s

Spiderman Switches 30s

X2

Mobilise (3 minutes)

Assisted Neck rotations x4 each hold for 5s

Posterior Shoulder Mobility 2x 20s

Thread the needle 10 reps each side

Spiderman Alternating Open Ups x 4 each hold for 5s

Activate (3 minutes)

Supine Internal to External Rotation 20 reps

Shoulder Circles 20s (FLY)

Superman’s, 10 reps each

Single leg Glute Bridges 10 reps each

Up downs 30s

Prime (3 minutes)

Push up 5 reps x5 (Controlled / Speed)

Burpee into squats streamlined above 5 reps x 3

If you need any help as to

1. what these warm ups are

2. How you do these exercises

3. When you need to do these exercises

please speak to Rory or Devesh.

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Dry Land Warm up for Free and Back

Raise (2 minutes)

Heel Flicks Jogging 30s

Mountain Climbers 30s

X2

Mobilise (3 minutes)

Upper Traps Stretches 2x 20 s

Posterior Shoulder Mobility 2x 20s

Quad Stretch 2x 20s each

Downward Dog x 4 hold for 10s

Activate (3 minutes)

Supine Internal to External Rotation 20 reps

W Floor Slides 20 reps (BR)

Glute Bridges, 10 Hold for 5s

Shoulder blade mobility 20 reps

Up downs 30s

Prime (3 minutes)

Push up 5 reps x5 (Controlled / Speed)

Burpee into squats streamlined above 5 reps x 3

If you need any help as to

1. what these warm ups are

2. How you do these exercises

3. When you need to do these exercises

please speak to Rory or Devesh.

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Warm Up Procedures For Competitions

LAND WARM UP 12 Min

skipping and general mobility

GENERAL WARM UP 10 min

Generally F/S

Distance From 300m Up To 800m Depending On Age and

time Available And Even Being Swum.

SPECIFIC WARM UP 10 min

Drills – Kick, Pull Etc Stroke Specific

10x50 Drill /Swim,

6x50 Kick Etc

PACE/SPEED 5 min

Pace work for 200m + in 50’s

Speed work on 15m starts

NO TIMED SWIMS (This fatigues the swimmer and also may

dishearten the swimmer if he or she does bad split times)

TURNS/REC 5 min

Finish with turns B/C in particular + easy swim down.

TOTAL WARM UP DISTANCE 800m TO 2000m DEPENDING ON AGE-TIME AVAILABLE, AND EVENT(s) BEING SWUM.

1. The above warm up is required at all competitions; should there be less than 30 min warmup, reduce the whole warm up accordingly.

2. For Open meets, swimmers will need to re-warm up after 45 min if they have not swumtheir race (if no warm up pool – general mobility work)

3. Rewarm ups should not be taken less than 20 min before the start of the race. E.g. if youwarm up at 8.30am and know you won’t be swimming until 11.00am, you need to do aninitial warm up. Then re-warm up at 10.15/20 in preparation for your race.

4. If a swim down/warm down facility is not available, a LAND based cool down would beappropriate paying particular focus on stretching.