long eaton swimming club 1 future & junior squads swimmers & parents meeting 13th september...
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Long Eaton Swimming Club 1
Long Eaton Long Eaton Swimming ClubSwimming Club
Future & Junior SquadsFuture & Junior Squads
Swimmers & Parents meeting 13th Swimmers & Parents meeting 13th September 2007September 2007
http://lesc-sw.blogspot.com/http://lesc-sw.blogspot.com/
2Long Eaton Swimming Club
Topics for DiscussionTopics for Discussion
IntroductionIntroduction Code of ConductCode of Conduct EquipmentEquipment Log BooksLog Books Season Plan and Key CompetitionsSeason Plan and Key Competitions Entering Open MeetsEntering Open Meets Attendance, Punctuality and Attendance, Punctuality and
ConsistencyConsistency QuestionsQuestions
3Long Eaton Swimming Club
Code of ConductCode of Conduct When a coach is talking When a coach is talking swimmers should not talkswimmers should not talk, and , and
should look at the coachshould look at the coach. Where swimmers are not doing this . Where swimmers are not doing this they will be told to hold the rail, and ultimately to stand on the they will be told to hold the rail, and ultimately to stand on the side if they continue to talk. side if they continue to talk.
Swimmers are Swimmers are not allowed to go to the toilet during a setnot allowed to go to the toilet during a set . . Swimmers are Swimmers are not allowed to stop in the middle of a not allowed to stop in the middle of a
lengthlength. Any swimmer stopping at the end should get out and . Any swimmer stopping at the end should get out and wait on the side so as not to get in the way of other swimmers wait on the side so as not to get in the way of other swimmers who are still in the water. who are still in the water.
Swimmers must make every effort to Swimmers must make every effort to move over at the end of move over at the end of the lane to allow others to finishthe lane to allow others to finish. .
There is an expectation that swimmers will attend as many There is an expectation that swimmers will attend as many sessions as possible. It is critical to swimmer development. If a sessions as possible. It is critical to swimmer development. If a swimmer has been away due to illness they must inform their swimmer has been away due to illness they must inform their coach on return as to the nature of the illness. coach on return as to the nature of the illness.
Swimmers are expected to arrive on poolside on time for each Swimmers are expected to arrive on poolside on time for each session session Lateness causes a major disruption to the session.Lateness causes a major disruption to the session. It is vital a swimmer warms up correctly in order to avoid It is vital a swimmer warms up correctly in order to avoid injury. It is ‘bad manners’ to arrive late. This applies to all ages!injury. It is ‘bad manners’ to arrive late. This applies to all ages!
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EquipmentEquipment Key equipment:Key equipment:
CostumeCostume GogglesGoggles DrinkDrink FinsFins Kickboard, PullbuoyKickboard, Pullbuoy SnorkelSnorkel
Also useful:Also useful: Recording boardRecording board FulcrumsFulcrums
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Log BooksLog Books
Enable monitoring of swimmers’ Enable monitoring of swimmers’ progress and improve swimmer-progress and improve swimmer-coach communicationcoach communication
Should include for each session:Should include for each session: Distance SwumDistance Swum Details of Main SetDetails of Main Set Any Times achievedAny Times achieved General CommentsGeneral Comments
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Set GoalsSet Goals
Train to compete in the highest level Train to compete in the highest level of competition possibleof competition possible
Never be afraid to say “I want to Never be afraid to say “I want to win”win”
7Long Eaton Swimming Club
Season PlanSeason Plan
WEEK: 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
WE
EK
BE
GIN
S
20-A
ug
27-A
ug
03-S
ep
10-S
ep
17-S
ep
24-S
ep
01-O
ct
08-O
ct
15-O
ct
22-O
ct
29-O
ct
05-N
ov
12-N
ov
19-N
ov
26-N
ov
03-D
ec
10-D
ec
17-D
ec
24-D
ec
31-D
ec
07-J
an
14-J
an
21-J
an
28-J
an
04-F
eb
11-F
eb
18-F
eb
25-F
eb
03-M
ar
10-M
ar
17-M
ar
24-M
ar
31-M
ar
07-A
pr
14-A
pr
21-A
pr
28-A
pr
05-M
ay
12-M
ay
19-M
ay
26-M
ay
02-J
un
09-J
un
16-J
un
23-J
un
30-J
un
07-J
ul
14-J
ul
21-J
ul
28-J
ul
04-A
ug
Pha
se D
etai
ls
Tech
niqu
e
Bas
e E
ndur
ance
Bas
e E
ndur
ance
Bas
e E
ndur
ance
Bas
e E
ndur
ance
Bas
e E
ndur
ance
Bas
e E
ndur
ance
& S
peed
Bas
e E
ndur
ance
& S
peed
Bas
e E
ndur
ance
& S
peed
Bas
e E
ndur
ance
& S
peed
Bas
e E
ndur
ance
& S
peed
Bas
e E
ndur
ance
& S
peed
Spe
cific
End
uran
ce
Spe
cific
End
uran
ce
Spe
cific
End
uran
ce
Spe
cific
End
uran
ce
Spe
cific
End
uran
ce
Tech
niqu
e &
Bas
e E
ndur
ance
Bas
e E
ndur
ance
Bas
e E
ndur
ance
Spe
cific
End
uran
ce
Spe
cific
End
uran
ce
Spe
cific
End
uran
ce
Spe
cific
End
uran
ce &
Spe
ed
Spe
cific
End
uran
ce &
Spe
ed
Spe
cific
End
uran
ce &
Spe
ed
Spe
cific
End
uran
ce &
Spe
ed
Spe
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End
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ce &
Spe
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Tape
r
Spe
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End
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ce &
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Tape
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End
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ce &
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ed /
Tape
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Bas
e E
ndur
ance
Bas
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ndur
ance
Bas
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ndur
ance
Spe
cific
End
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Spe
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End
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Spe
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End
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Spe
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Spe
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End
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Spe
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Spe
cific
End
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ce &
Spe
ed /
Tape
r
Spe
cific
End
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ce &
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ed /
Tape
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Spe
cific
End
uran
ce &
Spe
ed
Spe
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End
uran
ce &
Spe
ed
Spe
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End
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ce &
Spe
ed
Spe
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End
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ce &
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Tape
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Spe
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Tech
niqu
e
Mac
ro
Cyc
le 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3
Mes
so
Cyc
le 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3
Mic
ro
Cyc
le
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 1 2 3 4 5 6 7 8 9 10 11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13 1 2 3 4 5 6 7
2007-2008 SEASONAL PLAN - Long Eaton SC Junior Squad
DA
TES
PE
R IO
DIZ
ATI
ON
8Long Eaton Swimming Club
Season PlanSeason PlanM
acro
C
ycle
1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3
Mes
so
Cyc
le 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3
Mic
ro
Cyc
le 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 1 2 3 4 5 6 7 8 9 10 11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13 1 2 3 4 5
Com
petit
ion
Cry
stal
Pal
ace
Lesl
ie S
eyno
ur
Leic
este
r Ope
n
Spe
edo
1
Bel
per O
pen
Mid
land
Sho
rt C
ours
e
Spe
edo
2 /
Der
bysh
ire
Spr
ints
e4
400m
Clu
b C
ham
ps
Spe
edo
3
Che
ster
field
Ope
n
800
/ 150
0m C
lub
Cha
mps
LES
C O
pen
Der
bysh
ires
Der
bysh
ires
Der
bysh
ires
Rad
ford
Ope
n
CO
Der
by O
pen
Mid
land
You
ths
Mid
land
BA
GC
ATS
Mid
land
BA
GC
ATS
Nor
tham
pton
Ope
n
Nat
iona
ls
X X X1 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
2007-2008 SEASONAL PLAN - Long Eaton SC Junior Squad
PE
R IO
DIZ
ATI
ON
T30 Test
9Long Eaton Swimming Club
Consistency & Consistency & AttendanceAttendance
KEY SET: Free/Bk A2 (30min) IM Switch / Turns Short Rest Free Set200s plus Approx 30 min
Free@90/95/1:40/1:50SUB SETS: 8x25 Blocks (10min)
KEY SET: 800m Fly Set as: Free/Bk Short Rest Freestyle set, but with Free/Bk 40 Min 20x100 Free Blocks 5 50s & 100s600 DPS, 200 Pace Free@90/95/1:40/1:50 Pace 50s on No 1 2nd Hours Skills Fastest Swim @25s & 50s Bk@Free+10 80/85/90/1:40
SUB SETS: FKOB - 10x50 @ 80 Drills Drills FKOB - 20x25 @ 40
Pulsing Micro3&5 Fr/Bk Tech Micro3&5 Fr/Bk TechMicro2&4 Fly/Br Tech Micro2&4 Fly/Br Tech
Decending TurnaroundFreestyle Set
(VO2MAX)100s & 200s40 Min main set Technique
(200m Pace Set)Aerobic Maintenance Thresdhold / Overload
SESSION AIMS:
MONDAY
Aerobic Overload(A2)
Speed
Pacing Set
EV
EN
ING
KEY SKILLS:
Macro 1, Messo 1, Micro 2-6
Aerobic Maintanence Aerobic Mainanence Aerobic DevelopmentSUNDAYFRIDAYTHURSDAY
(A2+)
Aerobic Overload
MO
RN
ING
(A2)Speed
(A2)Speed
KEY SKILLS:
SESSION AIMS:
Fly Muscle End. & Aerobic Development
TUESDAY WEDNESDAY
10Long Eaton Swimming Club
AttendanceAttendance
Taken from website of Derbyshire County Taken from website of Derbyshire County Swim Squad.Swim Squad.
Recommended training attendances:Recommended training attendances:
Age Minimum Hours (Boys) Minimum Hours (Girls)
11 12 12
12 14 14
13 15 16
14 16 17
15 17 18
16+ 18 18
11Long Eaton Swimming Club
PunctualityPunctuality
The The Start TimeStart Time is the is the Time to Time to Start SwimmingStart Swimming.. Swimmers should be on poolside Swimmers should be on poolside 10 10
minutesminutes before the start of the session before the start of the session Equipment should be ready and the Equipment should be ready and the
warm up should have been explained.warm up should have been explained. Warm Up is essential to prepare for the Warm Up is essential to prepare for the
session and to prevent injurysession and to prevent injury
12Long Eaton Swimming Club
Land Training – Blood Land Training – Blood FlowFlow
Starting Monday 17Starting Monday 17thth September September Monday 8:15pm, West Park (Junior)Monday 8:15pm, West Park (Junior) Wednesday 6:45pm, Trent College Wednesday 6:45pm, Trent College
(Junior)(Junior) Thursday 5:45pm, Trent College Thursday 5:45pm, Trent College
(Future & Junior)(Future & Junior) Friday 6:45pm, Trent College Friday 6:45pm, Trent College
(Junior)(Junior)
13Long Eaton Swimming Club
Incentive Scheme…Incentive Scheme…
14Long Eaton Swimming Club
Incentive Scheme…Incentive Scheme…
Warm Weather Training CampWarm Weather Training Camp Provisionally October 2008Provisionally October 2008 Invitation onlyInvitation only – based on attitude, – based on attitude,
attendance and general commitment attendance and general commitment over the forthcoming season.over the forthcoming season.
Smaller Local CampsSmaller Local Camps Provisionally Open to allProvisionally Open to all
15Long Eaton Swimming Club
Success is a 3 Success is a 3 way way
partnershippartnership
16Long Eaton Swimming Club
Communication is KeyCommunication is Key
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