Skill Development & Race Skill Development & Race Specific TrainingSpecific Training

John Grootveld, BPHE, BEd.

Head Coach

Toronto Swim Club (TSC)

All Slides © John Grootveld, 2007

Skill DevelopmentSkill Development Primary objectives of the skill development program are:

– Good technique which translates to high efficiency Great skills are the result of :

– knowledge, physical ability and a desire to make it habit Skill teaching program is matched to stages of swimmer development including:

– biological maturity (are they strong enough to perform the skill), – neuromuscular development (can they execute the skills), – Psychological emotional and social maturity (can they learn what they are being taught).

Other considerations – There is a difference between technique and style (good technique does not always mean good

style and visa versa)– Complex skills can be broken down into smaller elements, – Physical preparation impacts skill development– Complexity of skill and neurological adaptation effects learning– First learn skills, then to perform skills with speed and efficiency – Success in all four strokes starts with kick and body position– You ‘kick to swim…not swim to kick’– Core body strength and flexibility impacts stroke mechanics and efficiency

Effective training of Effective training of mid-distance and distance mid-distance and distance

swimmers swimmers in the same programin the same program

100 m & 200 m (Hilary Bell)

vs. Distance (Zsofi Balazs)

Freestyle ObservationsFreestyle Observations

Women’s Freestyle- Olympic, WC Observations In 400fr, 800fr stroke rate significantly higher for finalists vs. non-finalists In 400fr, 800fr finalists had significantly higher DPS in middle 200 (400) Stroke rate seems to be factor that correlates most with speed in distance

events In sprint events, DPS, seems to be a more important indicator of success 200fr seems to have biggest variations between SR vs. DPS Men’s Freestyle- Olympic Analysis Differences in men and women….DPS critical for male sprinters and

distance Men should work work on developing distance per stroke cycle in all

distances 200fr requires superior SR and DPS

56000-64000 week during mid season training

54000 week during taper Keys to success include

– tempo/rhythm, – no more than one day out of

water,– do more than anyone else, – good mix of aerobic/aerobic

power, – some fly everyday, – grumpy if she doesn’t succeed

(give the odd gravy set) During taper the key is

tempo/rhythm

DistanceDistanceMid-DistanceMid-Distance 51000-56000 week during mid

season training 46000 week during taper Keys to success include

– ‘grooving stroke’, – core body strength, – give specific targets, – aerobic power/anaerobic, – Free & I.M.

During taper the key is technique, race quality swimming

Hitting the TargetHitting the Target

Set Goal time Set Goal targets X + 1.6, x + 1.5, X +

1.4 (Goal 1:58.50- 28.5,

30.1, 30.0, 29.9) Design sets with target

in mind

Tae Hawn Park 11.6, 12.8(24.42),

13.3(37.71), 13.0(50.70-26.3), 13.2(1:03.9), 13.2(1:16.8-26.1), 12.8(1:29.6), 12.3(1:42.4-25.1)

20 X 50 @ 1:10 5 @ 25high, 5 @ 25 low, 5

@ 24high, 4 @ 24low, 1 @ 23.9

Same stk # throughout

Mid-Season Training Week - Mid-DistanceMid-Season Training Week - Mid-Distance Mon Tues Wed Thurs Fri Sat Sun Total AM 5:45am-

7:45pm 1 hr 15min weights, 45min swim 3000 sc/lcm Focus- recovery from weights

5:45am-7:45am 1:452hr swim 5500 lcm Focus- A/AP mix Fr/IM/K

OFF 5:45am- 7:45am 2hr swim 5500 lcm Focus VCR Fr/IM/K

OFF 7:30am- 10:00am 30min core body/yoga 2hr swim 7000 lcm Focus- Aer, Fr, IM

PM 4:45pm-7:00pm 15min core body & flexibility 2hrs swim 6000 scm Focus- Aerobic + Alternate muscle groups

4:00pm-6:30pm 2:15hr swim, 15min core body 6000 lcm Focus- AP/AN FR

4:30pm-7:00pm 30min Core Body, 2hr swim 6000scm Focus- Aer/AP Fr/Fly

4:00pm-6:30pm 2:15hr swim, 15 min core body 6500 lcm Focus- Aer,AP, Fr

4:30pm-6:30pm 30 min core body 1:30 hr swim 5500 scm Focus- An, LT

**** 3:00pm-5:00pm during boost week only

51000-59000

Mid-Season Training Week - DistanceMid-Season Training Week - Distance

Mon Tues Wed Thurs Fri Sat Sun Total AM 5:45am-

7:45pm 1 hr 15min weights, 45min swim 3000 sc/lcm Focus- recovery from weights

5:45am-7:45am 2hr swim 6000 lcm Focus- A/AP mix Fr/Fly

OFF 5:45am- 7:45am 2hr swim 5500 lcm Focus VCR Fr/Fly

OFF 7:30am- 10:00am 30min core body/yoga 2hr swim 8000 lcm Focus- Aer, Fr, IM

PM 4:45pm-7:00pm 15min core body & flexibility 2hrs swim 7000 scm Focus- Aerobic + Alternate muscle groups

4:00pm-6:30pm 2:15hr swim, 15min core body 6000 lcm Focus- AP/AN Fly

4:30pm-7:00pm 30min Core Body, 2hr swim 6500scm Focus- Aer/AP Fr/Fly

4:00pm-6:30pm 2:15hr swim, 15 min core body 8500 lcm Focus- Aer, Fr

4:30pm-6:30pm 30 min core body 1:30 hr swim 5500 scm Focus- An, LT

**** 3:00pm-5:00pm during boost week only

56000-64000

Taper Training Week - Mid-DistanceTaper Training Week - Mid-Distance

Sat Sun Mon Tues Wed Thurs Fri Sat Sun Total AM 8:000am-

10:00am 15min core body 1:45hr swim 5000 lcm Focus- Aer fr/im + 200 fr broken 15,10,5,

OFF OFF 6:15am-7:45am 1:30hr swim 3500 lcm Focus- Aer, front end speed 200

OFF MEET 2800 (1800wu, 1000wd + X race)

MEET 2800 (1800wu, 1000wd + X race)

MEET 2800 (1800wu, 1000wd + X race)

MEET 2800 (1800wu, 1000wd + X race)

PM OFF 3:00pm-5:00pm 30min core body & flexibility 1:30hrs swim 4500 scm Focus- Aerobic + Feel/ Dec time keep,stk#

4:45pm-6:30pm 15min core body & flexibility 1:30hrs swim 4000 scm Focus- Aer/An + Alternate muscle groups,

4:00pm-6:30pm 2:15hr swim, 15min core body 3500 lcm Focus- An, feel, 200 Fr/ im pace (backend speed)

4:30pm-6:00pm 15min Core Body, 1:15hr swim 3000scm Focus- , Fr/nf feel (25Õ!, 50Õs build)

MEET 2500 (1500wu, 1000wd + X race)

MEET 2500 (1500wu, 1000wd + X race)

MEET 2500 (1500wu, 1000wd + X race)

MEET 2500 (1500wu, 1000wd + X race)

24000+ pre meet 22000+ meet 46000 *** 8 day week**** would have Wed OFF prior to meet week

Taper Training Week - DistanceTaper Training Week - Distance

Sat Sun Mon Tues Wed Thurs Fri Sat Sun Total AM 8:000am-

10:00am 15min core body 1:45hr swim 5500 lcm Focus- Aer, + 200 fly broken 15,10,5, 800-1000 fr rhythm

OFF 6:30am-7:45am 15 min core body/flex 1hr swim 3000 scm/lcm LSD/feel

6:15am-7:45am 1:30hr swim 4500 lcm Focus- Aer, 8/15pace, 800-1000 fr rhythm

OFF MEET 3000 (2000wu, 1000wd + X race)

MEET 3000 (2000wu, 1000wd + X race)

MEET 3000 (2000w u, 1000wd + X race)

MEET 3000 (2000wu, 1000wd + X race)

PM OFF 3:00pm-5:00pm 30min core body & flexibility 1:30hrs swim 5000 scm Focus- Aerobic + Feel/ Dec time keep,stk# 800-1000 fr rhythm

4:45pm-6:30pm 15min core body & flexibility 1:30hrs swim 5000 scm Focus- Aerobic + Alternate muscle groups, 800-1000 fr rhythm

4:00pm-6:30pm 2:15hr swim, 15min core body 4500 lcm Focus- An, feel, 200 Fly/ 400fr pace 800-1000 rhythm

4:30pm-6:00pm 15min Core Body, 1:15hr swim 4000scm Focus- Aer, 8/15pace, Fly feel (25Õ!, 50Õs build), 800-1000 rhythm

MEET 2700 (1700wu, 1000wd + X race)

MEET 2700 (1700wu, 1000wd + X race)

MEET 2700 (1700wu, 1000wd + X race)

MEET 2700 (1700wu, 1000wd + X race)

31000+ pre meet 23000+ meet 54000 *** 8 day week**** would have Wed OFF prior to meet week

Aerobic Power Test - Critical Aerobic Power Test - Critical SpeedSpeed

Recommend 5 - 7 x 200 m on 5 minutes (6 if doing lactates)

– Descend by 5 sec each– Start @ P.B. + 40 sec– Even Split– All from push– Record time, heart rate, # strokes on 3rd 50

– Can do 5 - 7 x 100 m for younger swimmers

– Download group recording form and analysis template from www.per4m.ca

© Gregory D. Wells, Ph.D. (2006)

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1.1 1.15 1.2 1.25 1.3 1.35 1.4 1.45 1.5 1.55 1.6Swimming Speed (m

. s

-1)

Hea

rt R

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(b . m

in-1

)

Maximum Heart Rate

Critical Speed @ T3Critical Speed @ T2

Decreased Resting HR

Decreased Submax HR

Increased V @ MaxHR

Stress, Immunity, Detraining

+ Lactates to assess Aerobic & Anaerobic Simultaneously

Typical Testing Results - Mid-DistanceTypical Testing Results - Mid-DistanceCritical Velocity Graph

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100 metre pace

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(bpm

)

VCr November: 66.3VCr February 59.6

ANDEnd Lacate November: 13.5End Lacate February 10.9

Positive aerobic adaptation & anaerobic maintenance.Good for sprinting as you need lactic acid production to be able to go fast. So Keeping high lactates and still improving VCr through balanced training and technique improvements is what was done with Hilary.

Testing Results - DistanceTesting Results - DistanceCritical Velocity Graph

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6062646668707274767880

100 metre pace

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(bp

m)

VCr November: 63.1VCr February 62.9

BUTEnd Lacate November: 13.5End Lacate February 6.1

Positive aerobic adaptation with Zsofi. Aerobic system can now handle any lactic acid produced in the muscles. This allows her to swim at close to VCr with minimal lactate - great for distance swimming.

Contact InformationContact Information

If you have questions or comments please contact John Grootveld at:

– j.grootveld@torontoswimclub.com

Thank you for your interest in our program