NCASB SWIM COACHES NEWSLETTER
Conference Meet Information: Friday April 28, 2017
3:30p – Teams arrive – registration – Worthington Pool
3:45p – Coaches – Scratch and Officials meeting – Worthington Pool
4:00p – Warm-ups – lanes will be assigned after entries are processed.
5:00p – Start time (timeline will be created once entries are in)
Swimming will take approx. 4 hours (depending on number of swimmers)
Dinner for swimmers will be delivered to the Worthington Pool – Eat at your discretion
Coaches/Volunteers Hospitality food – Hospitality Room
Sat April 29, 2017 Schedule of events for Swim Coaches
7:00 a.m. Breakfast – TBA
Swim Coaches meeting – 9:00a
Business Meeting, Awards presentation & Social – TBA
Meet procedures: Send Eligibility, Entries, and Sonka Award to Alison and Jim. (firstname.lastname@example.org) (email@example.com)
Eligibility due April 17th
** Entries requested by April 21st by noon Central time.
Entry deadline April 24th at noon Central time. Any entries received after this time may compete, but, will not receive points or awards.
Officials – Referee – Eric Schmidt, others
Meet Director – Jim Peterfish
Announcer – Paul Reeder
Computer – Worthington Pools Staff
Timers – Members of the Westerville Aquatic Club HS Training Group
Other Volunteers – Members of the Lions Club
Hospitality by Sharon Shaw
John Sonka Award, (http://ncasb.org/sports/ncasb-swimming/sonka-award/) please, be preparing that now.
Q & A
Here’s a question from the Swimming Director? (I did not receive any responses from anyone on the dryland question, so I’ll pose another :).
Q – Are there any special or unique modifications or adaptations you employ that make your practices more efficient? Please, share your experiences with others that may be struggling with similar issues.
A – Submit your input by email to Jim at firstname.lastname@example.org. I’ll post all results from this question in the next newsletter.
Please contribute to the Q & A and direct any suggestions or comments to Coach Jim at email@example.com
Tip of the Week
Interval Training – What is it good for? Interval training, as the name suggests, combines repetitive swims of varying distances with periodic planned rest into sets. By adjusting the work to rest ratio you have the ability to maximize the effects on each of the energy systems the swimmer uses during races and throughout training bouts. The two basic systems are aerobic (ability to produce energy from O2) and, anaerobic (the opposite; generating energy without the presence of O2). Within these two general energy systems there are 3 to 5 bands that can be identified. To study this in more depth you should consult any exercise physiology book or season planning source. The subject is too broad for me to do it any justice in a short “Tip of the Week.” Suffice to say I am old-school and look at the energy systems in 5 bands and create my training plans around these five areas: Anaerobic Threshold (AT), Max Volume O2 (MVO2), Lactate Tolerance (LT), Sprint/Speed (Sp), Race Pace (RP).
Here is a rule of thumb approach to dividing your workouts. Over the course of a week you should attempt to average these percentages of effort in your training plans.
40% AT – 10 sec of rest for every minute of continuous exercise. Set duration 30 min or more. Example: 15 x 100 C 2:00 swimmer avgs appr. 1:40 per 100 consistent effort over 1500 yds.
25% MVO2 – 60 sec of rest for every minute of continuous exercise. Set duration 30 min or less.
Example: 4 x 200 C 7:00 swimmer avgs appr. 1:40 per 100(3:20) Best avg effort over each 200
15% LT – 180 sec of rest for every minute of continuous exercise. Set duration 20 min or less.
Example: 4 x 75 C 5:00 swimmer avgs appr. 1:40 per 100 (1:15) all out to failure effort
10% Sp – 240 sec of rest for every minute of continuous exercise. Set duration 20 min or less.
Example: 10 x 25 C 1:40 swimmer avgs appr. 1:40 per 100 (:25) all out to failure effort
10% RP – 240+ sec of rest for every minute of continuous exercise. Set duration 20-30 min.
Example: 4 x 100 C 8:00 swimmer avgs appr. 1:40 per 100 w/ a: 10 sec break at each wall. Max effort.
Keep in mind that swimming is more anaerobic in nature for most swimmers. However, training for swimming is an aerobic activity in and of itself. Therefore, the greater aerobic capacity your swimmers have the more efficient they’ll be when training in an anaerobic state. It doesn’t matter whether your practices average 1000 yds. or closer to 5000 yds. the percentages remain the same.
Weekly Workout (Abbreviations are listed at bottom of this page)
Modify each workout (distances, cycles, etc.), to meet the needs and abilities of your swimmers. Taking time to teach each drill is important. These workouts assume knowledge of drills.
WU 200 Sw Free – 200 Sw Back – 100 Sw IM
K 1 x 100 dolphin kick, 2 x 50 [1) Fast fltr, 2) Br K DPK] x 2-3
Sw Free 2 x (5 x 50) mid pool 25’s (see drill of the week) C :15 ri x1:00ri between sets.
- Free 2) Back
Sw Fr (aerobic) 4 x 200 (50 mod, 50 bld, 50 fast, 50 to failure) :45-1:00ri 800 yds
Sw IM Switch 6 x 50 C 2-2:30 1) Fly/Bk, 2) Bk/Fr, 3) Br/Fr all turns very fast!
WD Sw 200 +/- 2900 yds
Stroke drill(s) of the week – Mid-pool turns
Mid pool turns are just a way of adding an additional turn to the same length distance. For example; swimming individual 25s a swimmer does not need to perform a turn. Start and end that same 25 in the middle of the pool and then a turn is required. For a 50, it would require two turns rather than one, etc.
Here is a fantastic resource for teaching all the basics from USA Swimming. http://www.usaswimming.org/_Rainbow/Documents/eb0df286-b6e1-45ee-91e3-5216f393541b/Teaching%20the%20Strokes%20to%20Developmental%20Swimmers.pdf
Dryland exercise of the week – Right/Left V-ups
Developing the core muscles is very important. Once your swimmers have the ability to do crunches correctly and are doing so on a regular basis adding V-ups is a great progression. V-ups are performed by lying prone and lifting both legs and the shoulders off the floor at the same time so that the only body part touching the floor is their buttocks (a “V” position). This should be done in a squeezing motion not a jerking move. As a build up to this exercise or for relief during fatigue modify it by lifting only one leg at a time. Thus, alternating right leg and left leg. Abdominal muscles recover very quickly, therefore if the swimmer reaches failure they can relax for a minute, or, more and begin the exercise until failure occurs again.
Encourage healthy snacking by promoting milk and dairy products including cheese and yogurt. These choices are rich in nutrients and offer a source of protein and carbohydrates. Include fruit and nuts for increased nutritional benefits and personal taste preference. Healthy snacks replacing “junk” food on a regular basis has a compounding effect on good health.
Throughout the season as practices become more advanced these abbreviations will help you understand the workouts a little better:
best avg – best effort over entire set, Bk – Backstroke, Br – Breaststroke, build – increase speed over designated distance, C –cycle, Catch-up – overlapping stroke, dol – dolphin kick, DPK -Distance per kick, DPS -Distance per stroke, Dr –Drill, Fl- Butterfly, fltr – flutter kick, Fr-Freestyle, K –Kick, K-6’s –(K 6 times on alternate sides), R/L K-6’s (K 6 times for each arm pull remaining on same side for designated distance), P1- Pull w/ pullbouy, P2 – Pull w/ pullbouy and paddles, ri – rest interval, R/L – right/left, RP Race Pace, Sc – Sculling, Sw- Swim, LT- lactate tolerance, WU/WD warm-up/warm-down.
Jim Peterfish is the Swimming Director of the NCASB and member of USA Swimming National Disability Committee. Please contribute to the Q & A and direct any suggestions or comments to Coach Jim at firstname.lastname@example.org