adapting workout plans for different ages and abilities

1. ADAPTING WORKOUT PLANS FOR DIFFERENT AGES AND ABILITIES

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4. YARDAGE GUIDELINE FOR A.G.

5. AGE GROUP MINUTES D A Y *1 day/week ** 2 days/week W E E K Red = Steele preference to teach RACING

6. ALL STROKE - SEASON OF SETS 12 and Overs

7. WRITING A WORKOUT CONSIDERATIONS Philosophy: Team’s Mission – Senior Coach’s – Age Group Coach’s (Level of Expectation) Commitment: Swimmers Level of Aspiration or Inspiration PLANNING * 7-10 11-12 13-O Warm-up- all muscles - all strokes – all speeds w/ FUN (slow to fast) X X X Set #1 Aerobic early – Anaerobic mid – Speed mid/late X X X Recovery Sculling - Skill Drills –Technique X X X Set #2 Anaerobic all - Race Specific mid/late X X Recovery DPS early/late - Turns all X X Set #3 Sprint all - Aerobic mid/late X Recovery Gear - Turns – Starts X Kicking and Pulling Straight -Sets – Team - Challenges – Gear X X X FUN Games - Relays - Challenges – Contests X X X Warm-down Team – Drills - Scull – EN1 - Buoys – Breath’g Pattern X X X * ALL ITEMS USED ALL SEASON TO VARYING DEGREES

8. TRAINING SET SYMBOLS F = Free B= Back B= Breast F=Fly d= Drag Suit (B+3) = best + 3 sec) (54) = desired pace T= Long Tube HR = heart rate L25 = last 25 TO=Turn Over T 25 = Texas 25 (35 yds no breath) = Ascend RI 25 = Rhode Island 25 (15 yds no breath) = Descend N/S = negative split BU = build-up P = Pull 100/3 = breathing every 3 TT = time trial K = Kick D = dive Z = fins t = Scooter Tubes NR = no rest SO = send-off b = Bands sr = seconds rest B = base ss = Straight Set MR = minutes rest CH = choice C = Control A4 = 4 swimmers alternating R = Race e3f = every 3rd 25 fly BO = brains out *= Hard Record Times R = reverse BC7 = breath control (B+3) = Best + 3 sec 3331 = breaths/25 LB = lung busters (54) = Goal Average p = paddles HR = Heart Rate Bk = broken (10/25) Sk = scull

9. science based sets dirt D = distance/swim (1) I = work:rest interval (3) R = repetitions in set (2) T=swim time (4) WRITE SIX SETS as simple as 1-2-3-4 EN1 __ X ____ ( ) @ ___ (2) (1) (4) (3) EN2 __ X ____ ( ) @ ____ (2) (1) (4) (3) EN3 __ X ____ ( ) @ ____ (2) (1) (4) (3) SP1 __ X ____ ( ) @ ____ (2) (1) (4) (3) SP2 __ X ____ ( ) @ ____ (2) (1) (4) (3) SP3 ___X_____( ) _____

11. OLYMPIAN’S H.S. AGE SETSimpressive sets at h.s. age Katie Hoff Scy 4 x 400 IM @ 5 (3rd part of switching set) (4:21-4:19-4:14-4:15-4:09) Natalie Coughlin sc y 6 x 400 Bk @ 5 (Ave 4:04) scy 6 x 200 Bk @ 2:30 (Ave 2:10) (swim 25/kick UW and take 1 stroke 25) lcm 20 x 50 Bk @ 1:30 (Hold 31.5 early season and 30.5 late season) scy 20 x 50 Bk @ 1:30 (Drill 2/ Swim 3 holding 27’s) Misty Hyman 1 x 1000 (every 4th 25 fly) 5 x’s/week 1 x 3000 (every 4th 25 fly) 1 x/week scy Dive 20 x 50 fly @ 1 (11 Kicks underwater + 4 strokes/25) Ryan Lochte lcm Pull 1 x 100 M Free @ 1:20 (w/pull buoy to set-up O2 debt) 2 x 50 fly (26) @ 50 sec (1st 50 Race Pace/2nd 50 Overkicking) 3 – 6 X’s 2 x 50 Bk (28) @ 50 Rest 3 min 2 x 50 Bst (32) @ 50 Lochte swam 1:52.5 on his swims 2 x 50 Fr (25) @ 50 (How close can you get? + or -)  

12. Tara Kirk Swim a 1650 in meets BREASTSTROKE Dive 12 x 50 Bst @ 1 (Hold 29) 16 x 75 Bst @ 1:15-1:10-1:05-1-55-50 (3 or each and 2 of each on 55 and 50 Michael Phelps scy Kick 10 x 100 fly @1:10 (descend from 1:06 to 1:00) sc lcm 30 x 100 @ 1:30 (Hold 1:01 @ age 15 and 1:00 @ age 16) lc Ian Crocker lcm 10 x 50 fly @ 3 (Hold 25) lc 4 X’s (5 x 200 Breathing 1/1) 2:45 – 3:00 – 3:15 – 3:30 (Increase rest if 1/1 is kept) Jenny Thompson scy Dive 8 x 100 @ 6 (Sat PM following a 10,000 y AM practice) Swims only counted if UNDER goal time set by coach Fly – Must stay under 58 and last one was 53 Free- Must stay under 53 and last one was 49.5

13. THRESHOLD TESTS FOR PACES Assessing physical change from training each month and prescribing new training pace is necessary with 15-overs. Request Jon Urbanchek’s software to figure improvements in fitness QUICK and EASY and then prescribe training phases for the next training cycle in the seasonal plan. Threshold is created from; 3000 – 2000 – 1000 – 500 – 400 – 300 – 200 – (the longer, the more accurate) OR 8 x 400 @ 30 sr – 9 x 300 @ 20 sr – 10 x 200 @ 15 sr

14. EVALUATING TRAINING STRESS total work time x index = set stress + stress of other sets

15. FUN CHALLENGING SETS Beat the Clock (how many descending 100 can you do on a 2:01 so) Race the Olympian (total time on fast 50’s (f/B/b/F) @ 50/1 so – compare to Lochte’s 1:52 LC + OR - # seconds Do this with all Olympian’s Sets on achievable send-off. Dealer’s Choice – (roll dice to determine set make-up) Fast-feet Descending Distance (??? X 25 @ 20/25 so for 300 to 1650 or sets) Gear on a send-off (using gear that forces change on various send-offs) Aussie Analysis (time, HR, entries/25 recorded on a 100-200-300-400 and 100 BO) Rocky Road – (even teams in each lane with Rocky Road ice cream to fast total average) Ding-A-Ling I.M.’S – (last 4 digits in a local business’ phone number) Two vs One – (2 slower swimmers do ½ a faster swimmers distance as a tag team for $$) Pulse Send-offs – (keep pulse at 180 and start again when at 130) Get Out Swim/Wicked Wenden- (swimmer(s) needing a “boost”. Swim within 3 s of LTB) Relay Run Downs- (slow swimmer holds off a faster swimmer on 25 for $$ or push-ups) Broken Swims NTS – (break National Time Standard with 10/25 or 50 at EOP) LOOK FOR “The Complete Book of Training Games and Gimmicks” in September.

16. DRYLAND PROTOCOLS Using resistance greater than water and variety of routines and equipment. The emphasis is on power, speed of movement with moderate resistance. Use with Calisthenics, Med-Balls, Tubing/Paddles, VASA/ benches, etc… and all ages. Every swimmers should have flexibility and dryland included in training program. PROTOCOLS Early Season; 15 sec @ 1 36 sec @ 1:30 53 sec @ 1:30 (3 sessions) (6 sessions) (9 – 12 sessions) Mid-Season Mix 36 and 53 by day 36 sec @ 1:30 ( ? Sessions) (6 sessions) Taper; 15 sec @ 1 15 sec @ 1 (6 sessions) (3 sessions) Light tubing/paddles before practice!