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Coaching Individual Medley

Coaching Individual Medley. Fred Kirby. Training philosophy. Middle distance/distance programme Attention to development of speed Medley based Aerobic and technical development Break point volume at maturation Land training programme to compliment pool work

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Coaching Individual Medley

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  1. Coaching Individual Medley Fred Kirby

  2. Training philosophy • Middle distance/distance programme • Attention to development of speed • Medley based • Aerobic and technical development • Break point volume at maturation • Land training programme to compliment pool work • Do not impose senior training programme on age groupers • Nutritionally sound

  3. Training methodology • Aerobic development • Speed development • Quality work • Individual stroke training • Switch stroke training • Specific medley training • Switch stroke training on turns-effective transition of one stroke to the other whilst maintaining speed

  4. Preparation of training • Cover all aspects of stroke development • Full stroke,kicking,pulling,stroke drills,starts and turns.All strokes should be covered. • Aerobic and skill development is essential • Pace control and Speed control

  5. Specific training approach to Individual Medley • Individual medley is endurance based event and must be trained as such • Skill/efficiency monitoring at all times • Stroke control,stroke counting must be emphasised during training and competition

  6. Progression • Provide all swimmers with correct stroke technique and skills in all four strokes • Provide for individual medley prospects into the training programme without distracting from the individual strokes • Delay early specialisation of single stroke training and racing • Medley training helps avoid overuse injuries from repetitive swimming of single strokes • Improves flexibility and coordination

  7. Not just a collection of four strokes • IM events require specific training • Race is a single unit with specific individual stroke strategies trained and rehearsed as such • Use of skills in all strokes/starts and turn transition • Development of all energy systems • Learning optimal pacing strategy • Ability to put it all together

  8. Individual strokes in relation to medley swimming • Butterfly: Swim fast but relaxed,make it efficient • Backstroke: utilize breathing,arm dominated on back end of backstroke leg to save legs for breaststroke phase.Back/breast turn 200 IM flip 400 IM grab • Breaststroke:Use of different tactics on 200 IM and 400 IM.the need to develop different styles • Freestyle:Back end speed/ability to finish strong.6 beat leg kick

  9. WEEKLY TRAINING LOG SHEET Monday Tuesday Wednesday Thursday Friday Saturday Sunday Insert the session emphasis (eg: Aerobic/Race Speed/Race Pace. Provide details of main set and coaches comments Swimmer's Name: Coach's Name: Week Commencing: AM metres Insert the session emphasis (eg: Aerobic/Race Speed/Race Pace. Provide details of main set and coaches comments PM metres DAILY TOTAL 0 0 0 0 0 0 0 0 Type of Work Total Metres Swum % of Total Metres Heats Semis Finals TOTAL WEEKLY METRES: No. Within % of WEEKLY SUMMARY OF METRES AT EACH TRAINING INTENSITY 3% of PB 2% of PB 1% of PB COMPETITIONS Aerobic No. races swum Race Pace PB Race Speed Weekly planner

  10. Weekly planning

  11. Periodisation • Changes with age • 11 years & under 1 macro cycle • 12 years to 15/16 years 2 meso cycles • Youth/Senior 3 meso cycles

  12. Training zones • 70 - 75 % Aerobic • 15 - 20% Race Pace • 5 - 10% Race speed

  13. Swim 24-30 x 100 Swim 8-10 x 400 Swim 30 x 50 Pull 10 x 300 Step test 5-7 x 200 Swim 6 x 100 Kick 12 x 100 Kick 6 x 200 Kick 3 x 400 Core sets can be anything you want.Utilizing different training intensities off various recovery times. Changes throughout the season depending on phase of preparation. Test sets Core sets

  14. Types of land training • Body weight – core stability exercises • Flexibility and stretching(ballistic & static) • Stretch cords/tubing • Swiss ball • Medicine ball • Weight training (free & machine) • Land programme is adjusted throughout each meso cycle

  15. Land training • Functional strength : developed on land • Core stability • Injury prevention • Avoids strength imbalances • Increases muscle tissue • Provides better recruitment of muscle fibres • Specific strength : Occurs in the water using the act of swimming

  16. Competitions • 12 competitions each year • Up to 3 days for each • Compete at different levels • No rest/shave for all competitions other than major target meets. • Train through most competitions

  17. Competition philosophy • Compete in large range of events • Include as a priority freestyle distance events 800 & 1500 • Compete in 200 metre events on all four strokes • Target competition in events for weak strokes

  18. Tapering • MUST be designed for each individual swimmer • Males and Females require different approach • Age of the swimmer must be taken into consideration • Individual strokes must be taken into consideration

  19. Change is inevitable – progress is optional Insanity is doing the same thing over and over again and expecting different results

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