Development Programme Flashcards
First meso cycle
5x200 free all breathing every 3 to maintain bilateral breathes and help co ordination
Decrease time every two sessions as fitness is getting better and aerobic capacity and vo2 max are increasing
Gym sessions- always start with 15mins cardio to raise HR
The. Do power and strength exercises for explosive move to tk help increase speed for race and power off starts and turns.
weights to help increase power of explosive movement
Meso cycle 2
Focus on stroke rate
2x200 free off 3.45 to make sure she maintains breathing frequency.
5x100s off 2mins focusing in maintaining high stoke rate and should increase over the weeks.
Gym sessions the same as before but focus in repetitive movements to help increase stroke rate
Meso cycle 3
Focus on back end speed an negative split
First micro cycle 5x100 neg split
second micro cycle 10x100 neg split
Third micro cycle 5x200 neg split
5 mins of finishes in all sessions.
Keep maintaining breathing frequency and high stroke rate
Gym sessions focus more on cardio work and working in anaerobic training zone so that she gets used to maintaining speed whilst fatigued
Major weakness
Race finish & back end speed
Reason why it’s the major weakness
Didn’t increase stoke rate or leg kick and breathed into the wall on last stroke so decrease coordination and slow down through water.
Time scale plan
9 week plan- 3x3weeks
Each cycle focus on different weakness
Each swim session 1hr - 2 per week
Gym sessions 30 - 45 mins- 1 per week
What progressive practices will you use
Practise breathing drills - decrease breathing frequency without her feeling tired
Progressive overload- increase every week gradually
How will you show progression
For breathing frequency we will record breathing frequency and how tired she was
For stroke rate just record SR each session
For neg split just record times
Coaching points
Make sure she maintains leg kick when breathing, hips stay high in water and only half face out of water when breathing
Make sure she is eating correct and nutritious food to fuel her for sessions
Theory for development programme
Type of skill- closed
Feedback- extrinsic from coach, intrinsic from swimmer
Guidance - verbal from coach
Skill strength - dive
Dive- fast reaction time, good distance, tight streamline so gain distance advantage. Arousal theory- high arousal and adrenaline so Inc performance. Drive theory, fast twitch muscle fibres
Skill strength - turn
Fast turns, Close to wall, tight tuck position(small moment of inertia so increase angular velocity so turn faster), fast underwaters.
Theory- good flexibility and RoM at hips so allow tight tuck shape, closed skill.
Skill strength - stroke rate
Maintain high SR, allows for faster movement through water, good pull position so can hold more water to pull through.
Theory- goal setting, set goal to maintain high SR. Use full RoM to Inc force through water
Skill strength - leg kick
Maintain fast leg kick which engages whole body meaning more power and therefore speed
Theory- train in anaerobic conditions to build up lactate threshold so prevent early fatigue
Tactic strength- middle of lane
Less effect of drag and waves from lane, more efficient for faster speed
Theory- fluid mechanics, prevent wave drag as not getting hit by waves
Tactic strength - distance underwater
Fast fly kick and tight streamline off turns to reduce drag. Tight streamline and legs together on dive entry so smaller surface area so less water resistance. 10m off walls so effective use of underwaters.
Theory- fixed practice, practice underwaters every session so can go further without fatiguing
Tactic strength - knowing when to turn
