2009 -2010 Coaching Plan
The
following plan details the focus of the coaches during specific time
frames in
the season.
The purpose
of the coaching plan is to ensure the members receive a consistent message.
Individual coaches will provide their own workouts, drills and styles.
Weekly
Plan: Though coaches plan workouts,
plan of weekly intensity of morning workouts follows (on scale of 1-10).
This will allow frequent swimmers recovery time, and coaches can plan
workouts based on target intensity.
Monday
6
Tuesday
7
Wednesday
5
Thursday
8
Friday
5
Saturday 9
(1.5hr)
Sunday 7
(1.5hr)
Tuesday/Thursday
evenings 7 (1.5 hr)
September - Jan 31 (short
course)
Focus: Endurance,
Skill Development, Lane coaching
Activities:
Proactive coaching phase on all details of swimmer's stroke and lane
etiquette. Members should also ask coaches for feedback on strokes.
Board members are asked to monitor and report back to the Coach
Coordinator if improvements can be made during this period.
Swim
meter volume: aerobic sets (2500 – 3000m/hr, 4000-5000m/1.5 hr)
-
Stroke/turn/start/some
drills: explain purpose of each activity, especially to newer or less
experienced swimmers. We
have access to start blocks on Thursdays (2 lanes). Start practice
will be given to those who are interested
-
Lane etiquette/use of pace
clock for proper lane spacing and lane cohesion
-
Setting base times for
swimmers in specific sets for future comparison (e.g. – 10 x 100m free
on 1:40 for lane 2). Some 800
and 1500m time sets spread out by lanes (ie different lanes through the
month, to use extra space for swimmers completing these trials)
-
Proper use of fins/pull
buoys (i.e. as aids, not always in use)
-
Introduction to swim-meet
activities – race simulation, relays in preparation for Pop Sidwell Meet
(November). This will require
some volunteers to provide timing and starting.
Board involvement to encourage swimmers is crucial
Holiday Training Camp, December 28 –
December 31 (short course)
Regular
coaches
Guest
coaches
2
hour workouts – dryland and swimming
Stroke/turn
demonstrations
Video
analysis of swimmers
February 1- March 31 (short
course and long course, as available)
Focus:
Intensity Training
Activities: Speed
sets, longer interval rest
April 7 – 17 (long course)
Focus:
Taper for Provincials
Activities/Skills:
starts/turns/relays
April 12 – August 31
Focus:
1 Triathlon season training, or
2 Off season training, or
3 Continue intensity for Nationals swimmers until mid May
2010, with taper for Nationals
Activities: 1.
Longer distance/aerobic sets, more freestyle focus
2.
Combination strokes/drills/off season dryland exercise recommendations
April 2010 – August
2010 plan will become more detailed as the period approaches.
