dmuecke
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Don’t increasing conditioning spent more time on technique. I find Dr. Havriluk’s method quite useful. My team (9-12y kids) is regularly swimming 9-12m sets with exact stroke instructions and instant feedback from me. Some stroke flaws vanished within 1 week.
Hello Alan,
my advice try both and maybe swim sets in other styles and see what works for you. Instead of endless conditioning try also to work on your technique.Hello doc,
reading your sets it looks to me you give your swimmers more rest than suggested in the USRPT papers. Have you always such long rests?Your main goal is to swim as much as possible meters in race pace. Swimmers can’t hold 100m race pace on 50m intervals long hence you shorten the distance but keeping the pace.
I coach a group of 8-11 years old kids.
In general we swim 1-2 sets per session w/o hard target times. I instruct them only to swim fast and hold the time through the set.At the beginning of each session we watch swim clips I prepared at home. They show normally a part of a swim stroke in an endless loop. I tell them the key points and after 2 mins they close their eyes to visualize the stroke. Then I tell them to jump in the water and swim exactly like the olympians in the video.
Also I always try to bring some fun in the session. I.e. When we do wall kicking I ask some trivia questions and for every wrong answer they have to kick as fast as possible for 15s.
From reading your document it seems your swimmers have to meet their goal times from the beginning. My advice you should ignore goal times for attempts 1 – 4 or 5 as swimmers need time to adjust. Tell them not to look at their times before 5th interval.
I agree with @kt. I also start at the beginning of the season with 12×25 intervals and see what they can hold.
Am I right 2:20 is what she’s able to swim in 200BK race? It’s okay to start with 50m intervals and go back to 25 if she can’t hold the pace. Important is to make as much meters in race pace as possible.
According to Rushall 10 weeks conditioning are required to reach final VO2max the rest of conditioning does only hold the state.
Another aspect is the stimulus swimmers get from workouts. Is the stimulus high enough swimmers adapt and get better next time (super compensation).
If you stop swimming before physical exhaustion swimmers time to recover is very fast and they should be able to compete at any time.There is mentioned anywhere in the USRPT documents the priorities for swimmers.
1. Technique
2. Mental skills
3. ConditioningAll your concerns with planning and periodization circle around the least important part. If 16×25 intervals are enough for conditioning then the question should be what can I do to improve technique and mental skills.
Kids are between 9 and 12 in my group. The size of the group is 15. I plan 2 interval sets per workout. As the kids are young they swim without exit criteria. They swim i.e 16x25F@0:40 or 0:35 and only if a kid is so slow that the rest time drops below 10s it has to stop for 1 round.
When I write workouts for my group I use a fix structure
1. Warm Up| I.e. watching video or some some fun warm ups
2. Skills| I.e. technique, starts, turns etc
3. USRPT set 1
4. Easy swimming
5. Skills| I.e. sculling, diving etc.
6. USRPT set 2
5. Fun| Relays, Water polo etc.Plan always time for some fun in your workouts. I get most inspirations from internet and from a book “Games Gimmicks Challenges”.
Look at the current world records SCM and LCM. Even the best swimmers are slower in 50m pool. Consider the factor in your race prediction. I personally use 1.035.
Hope the translation is correct.
New ideas do not settle thereby through that their opponents would believe. But the fact that these extinct.
Max Planck
How do you train 50s? Are you doing 12.5m intervals? For breast stroke I split my group into 4 teams put 2 teams at opposite walls and 2 teams in the middle (both sides of the lane) and let them all teams start at the same time (2nd in teams after 5s and so on). We start every 25 seconds. It works well and the kids love it but don’t think it will work with other strokes.
