season planning - usa swimming

Season Planning

For the Age Group Swimming Program

Dale Porter, Bolles School Sharks

Bolles School Sharks

Dale Porter, Head Age Group Coach

7400 San Jose Blvd.

Jacksonville, FL 32217

porterd@bolles.org

904-256-5212

www.bollesswimming.org

www.bolles.org

Mentor Coaches

(in sequence w/current club)

Gary Mauks, Aiken-Augusta Swim League

Doug Neff, Retired

Tim Hable, Lake Erie Silver Dolphins

Jerry Holtrey, Lake Erie Silver Dolphins

Wally Morton, Cleveland State University

Former Colleagues (with current team)

Rick Stacey, Lake Erie Silver Dolphins

Sue Neff, Retired

Cheryl Patteson-Stidd, Short-term Retirement

Paul Wagner, Lake Erie Silver Dolphins

Catherine Porter, Swim Mom

Bryan Boyer, School Administration

Bernadette Jamieson, Spartan Aquatic Club

Hollee Garcia, Desert Storm Swimming

Lee Bett Cioffi, Swim Mom

Jackie Morrison, Swim Mom

Megan Arnold, Swim Mom

Andrea Albea Valencourt, St. Johns Country Day School

Sherri Lee Heath, St. Johns Country Day School

Juliam Albino, College Student

Julia Warnken, Mecklenburg Aquatic Club

Maritza Paredez, Palencia Club

Gina Aguilar, In-Between Clubs

Bolles Staff

Sergio Lopez Miro, Head Coach & Aquatics Director

Jon Sakovich, Assistant Head Coach, Camp Director, Senior Program

Jason Calanog, Head Non-School, Senior Program

Michael Walker, Senior Assistant

Julie O’Brien, Age Group & Senior Assistant

Steve Lazaraton, Senior Assistant

Christian Bahr, Age Group & Senior Assistant

Jessi Schacht, Age Group Assistant

Nancy Hennessy, Age Group Assistant

Amanda Rutherford, Age Group Assistant

Kathy Steele, Age Group Assistant

Why Do I Plan? I don’t want to be these guys!

Failure To Plan is to Enter Default Mode

Poor Planning Promotes Poor Performance

Checklist

• Where are my championship meets?

• Are there enough weeks for a mid-season rested meet?

• Is my planning technique, energy system, or yardage based? Or all of the above?

• Where are my mid-season meets?

• Where are the team’s socials?

• Where are the team’s civic opportunities?

• What cheers am I teaching?

Where Are My Championship Meets?

“A” Champs are at 30 weeks

“B” Champs are at 31 weeks

I’m writing a plan for a 30 week season, then hanging on for 1 week.

Do I have a Mid-Season Meet to Rest? Florida Swimming, Inc. has us on a 3-season plan; Short Course, Short

Course, Long Course

What other in-season meets do we have?

What Cycles Do I Have?

• Macro Cycle: Quad Year 1, Establish Your Priorities

• Meso Cycle: Aerobic, Anaerobic, Recovery (3-5 Weeks)

• Micro Cycles: (Skeletons for me; teach, repeat, repeat under pressure)

USA Swimming’s Season Planning Guide

With Ages 11-14 Meso Cycles

With Pace and Rest Ratios

Adapting a Skeleton to a Micro Cycle

• L= Look For

• F = Focus (Lesson)

• D = Dryland • R = Race • T = Talk • Q= Equipment

Look For

• Body position

• kick

• catch

• pull

• recovery

• timing

Focus (Lesson)

• streamline, hands ready off wall, hard wall, legs off • break: free, back, breast, fly • start: free, back, breast, fly • turn: free, back, breast, fly, fly/back, back/breast, breast/free • Stroke Count: free, back, breast, fly • finish: free, back, breast, fly • catch: free, back, breast, fly • relay start • tempo dolphin kick • head down off • Finish Strong! • Breakout kicks-long IM • No Breath Inside Flags • Underwaters

Teach, Repeat, Repeat Under Pressure

Stroke

• Fly • Back • Breast • Fly to back • Back to breast • Breast to free • IM • Choice

Ending

• no goggle • Hypoxic • Relay • no breath • 25 dolphin kick back • perfect turns • mid pool turn +1 • jump turn lane 3 under return • underwater open turns • British Day • crowded warm-up • no warm-up • kicking relay • ladder-small dolphin • 25 dolphin kick tummy • 7 dolphin kicks off, • get out swim • back tuck somersault • Descend

• head up • open turn timing • Sportsmanship • time to 1st 15m mark • peer coaching • 5 kick race • get out early • No Lane Lines • Timed turns-flip • sculling • negative split • running dive • trophy start • Noodle Targets • 15m sprints • no breath • weak stroke • legs finish • win your heat

• Fly Golf (15) • front quadrant breathing • caps off • Vertical Kick • Legs on Fire • Chasers • variable sprints

ef/fe/aenobr/af • Take Pulse • Dolphin First Pull Out • SR x SL = V • Gun Slinger • Sit Down • Starter middle pool starts

Dryland

• Arms

• Legs

• Shoulders

• Core

• aerobic

Race

• 50 free

• 100 free

• 200 free

• 500 free

• 1000 free

• 1650 free

• 50 back

• 100 back

• 200 back

• 50 breast

• 100 breast

• 200 breast

• 50 fly

• 100 fly

• 200 fly

• 100 IM

• 200 IM

• 400 IM

Equipment

• Paddle • Finger paddle • Board • Cord • Pole • Bouy • Fin • Mono fin • Toys

Mako (age 5-6-7) Skill Plan

Resource s

Resource s

Resources

• www.bollesswimming.org

• porterd@bolles.org

• USA Swimming Season Plan

• Periodization

• Workouts For Swim Coaches (Ipad App)

• Coach’s Eye (Iphone video app) (example)

• Underwater Case for Iphone

• Bob Steele’s Games and Gimmicks Challenges

http://www.gamesgimmickschallenges.com/default.html