BMSS Performance Group

2014 - 2015 season

Welcome to the grind• Welcome to the new season

• This is the outline of the new group• And the training process

• It all starts with this;

• Welcome to the grind video

The Group Structure

The BMSS Performance

Group

Speed Focus Group

Breast stroke Group

JNR Distance

Focus Group

Distance Focus Group

The Competition FormatPhase Month Group

Performance Academy Rising Stars

Link

Phase 1

Sept -- -- -- --

Oct St Dizier -- -- --

Nov BMSS Sprint BMSS SprintBMSS Sprint

BMSS Sprint 

DecNW Winter

Champs

Preston Xmas Preston

Xmas--

NW Winter Champs

 

 

Phase 2

Jan District District District District

FebDistrict

District District DistrictDerventio

March

Counties

CountiesCounties CountiesBritish Open

St Dizier St Dizier

Phase 3

April -- -- -- --

May

Mcr Open Mcr Open -- --

NW Regionals

YouthNo Frills No Frills

 

 

June NW Regionals AG  

Harrogate Harrogate

Phase 4July

Darmstadt --

Nationals Nationals    

Welsh Nationals    

August -- -- -- --

Phase 1 Group Outlines• Each group has specific requirements• Each group therefore has its own training

outline (see the excel outlines)• These detail the types of work to be

done in each 2 or 4 week cycle to best advantage the performance development

• Managing this diversity is going to be a difficult task in our pool spaces

The performance group goals

• As a club, the aim is to take 40+ swimmers to the Darmstadt Meet in early July 2015.

• Additionally, 16 swimmers + should qualify for the British National AG and Youth

• This is what I believe is possible,• BUT. It will only happen if you as a swimmer

and your parents want to put the effort and commitment into it.

Your goals• These need to be Specific,• Measurable• Achievable• Realistic• Timed

One-step-at-a-time - goal achieving cartoon doodle video_(360p).mp4

The Sports Doc Minute_ Goal Setting (Fall 2010)_(360p).mp4

Goals for you as an individual

• Pace charts have been developed and will be put on the web site to help you understand and achieve your aims.

• An example follows;

15/16 girls National times

Step times Pace TimesEvent 15/16 yrs

50m 1% 2% 3% 5% ANT time

50m Freestyle 28.08 28.36 28.64 28.92 29.48 00:34.2 00:34.2 00:33.7 00:34.0 00:34.7

100m Freestyle 59.72 59.72 01:00.3 01:00.9 01:01.5 01:02.7 01:10.3 01:11.0 01:11.7 01:12.4 01:13.8

200m Freestyle 2.08.91 128.91 02:10.2 02:11.5 02:15.4 02:10.2 02:24.8 02:28.0 02:29.4 02:33.8 02:28.0

400m Freestyle 4.32.29 272.29 04:35.0 04:37.7 04:40.5 04:45.9 04:55.8 04:58.9 05:01.9 05:04.8 05:10.8

800m Freestyle 9.21.12 561.12 09:26.7 09:32.3 09:38.0 09:49.2 09:47.0 10:16.0 10:22.1 10:28.2 10:40.4

1500m Freestyle 50m Backstroke 31.96 00:32.3 00:32.6 00:32.9 00:33.6 00:37.6 00:38.0 00:38.4 00:38.7 00:39.5

100m Backstroke 1.06.33 66.33 01:07.0 01:07.7 01:08.3 01:09.6 01:17.9 01:18.8 01:19.6 01:20.4 01:21.9

200m Backstroke 2.22.44 142.44 02:23.9 02:25.3 02:26.7 02:29.6 02:18.5 02:43.5 02:45.1 02:46.7 02:50.0

50m Breaststroke 35.91 00:32.3 00:32.6 00:32.9 00:33.6 00:42.2 00:38.0 00:38.4 00:38.7 00:39.5

100m Breaststroke 1.16.42 76.42 01:17.2 01:17.9 01:18.7 01:20.2 01:29.8 01:30.8 01:31.7 01:32.6 01:34.4

200m Breaststroke 2.46.94 166.94 02:48.6 02:50.3 02:51.9 02:55.3 03:07.3 03:11.6 03:13.5 03:15.4 03:19.2

50m Butterfly 29.58 00:32.3 00:32.6 00:32.9 00:33.6 00:34.8 00:38.0 00:38.4 00:38.7 00:39.5

100m Butterfly 1.05.37 65.37 01:06.0 01:06.7 01:07.3 01:08.6 01:16.8 01:17.7 01:18.4 01:19.2 01:20.8

200m Butterfly 2.24.47 144.47 02:25.9 02:27.4 02:28.8 02:31.7 02:43.9 02:45.8 02:47.5 02:49.1 02:52.4

200m Ind. Medley 2.26.60 146.6 02:28.1 02:29.5 02:31.0 02:33.9 02:23.2 02:48.3 02:49.9 02:51.6 02:54.9

400m Ind. Medley 5.11.76 311.76 05:14.9 05:18.0 05:21.1 05:27.3 05:38.6 05:42.3 05:45.6 05:49.0 05:55.8

Other measurable’s;

• We will be doing the 5 x 200 swim test to set your initial training paces which you can use with the times shown above

• You will also get a blood glucose and lactate profile to show you the balance of your fitness capabilities.

• From this you will also get the force you place against the water.

• We can use this to work out how much your strength should be improved by.

Your cords program

• This needs to be done pre session and for all of you as your land based training on Monday and Friday evenings.

• The following video shows most of the exercises you will do.

Stretch cord video

Breathe right

• This is a progressive use program.• Follows what is outlined on the group

program1 2 3 4 5 6 7 8 9 10 11 12 13 14

1-Sep 8-Sep 15-Sep 22-Sep 29-Sep 6-Oct 13-Oct 20-Oct 27-Oct 3-Nov 10-Nov 17-Nov 24-Nov 1-Dec

2 x 20 per day

2 x 20 per day

2 x 30 per day

2 x 30 per day

4 x 20 per day

4 x 20 per day

4 x 30 per day

4 x 30 per day

6 x 20 per day

6 x 20 per day

10 x 10 per

day

10 x 10 per

day

10 x 10 per

day

10 x 10 per

day

The abs Program

• To be done every land work out• And to be used as part of your Monday

and Friday evening session.

The Trollies

• You will need these on Monday and Friday Evening and Saturday AM.

• This you have already seen on the program.

• It will help you develop strength control and control of movement.

Training is only as good as the meal you eat after it is completed

• To help you with this an outline 2 week menu has been put together for you.

• In the next week, you will receive booklet with many recipe's in it that will give you many ways to modify the menu.

• It’s meant as a guide to help you balance easy meal planning quicker prep and family needs

Week 1

Monday Tuesday Wednesday Thursday Friday Saturday

Porridge Fruit Smoothie Eggs on toast Porridge Scambled egg on

crumpets

Muffins with bacon

With fruitWith Extra Skimmed milk

Powder

Ham Saltanas & almonds Grilled mushroom &

Honey Fruit compote Honey lean ham Tomatoes (eggs)

turkey salad sandwich Bag of unsalted nuts Coated Roast Tofu beef or turkey jerky Mixed nuts and seeds beef or turkey jerky

Tuna Pasta Salad Turkey Pitta Tuna Salad wrap with

cheeseChicken & Bacon

Sandwich

Curry & rice Jacket Potatoes

Flapjack Salad or Potted rice and

med veg

topped with cheese

cheese and choice fillingFruit Rice crackers fruit Bag of fruit & Nuts Yoghurt

beef or turkey jerky greek yoghurt fruit and toasted oats

Milkshake with Skimmed milk Powder Protein bars (recipe) overnight choc protein

oatsoatmeal and raisin

cookies

Turkey Steak Med'nean veg soup Roast Chicken Spring rolls/samosa Home made Burgers Cottage pie

Mediteranean veg Frying steak Baked Veg Chicken Curry Veggie chips Buttered veg

Boiled potatoes Salad & couscous Potatoes Rice Salad

Week 2

Monday Tuesday Wednesday Thursday Friday Saturday

toasted crumpets Beans on toast Porridge

Couscous in soaked in coconut milk and honey

fruit addedhome made musli with fresh fruits and yoghurt

toast bacon poched eggs mushrooms and

tomatoes

FreshfruitTopped with Cheese and

grilled

with apple and

yoghurt Cinamon

beef or turkey jerky Bag of unsalted nuts Coated Roast Tofu sticks cottage cheese mxed with fruit

oatmeal and raisin cookies

banana and peanut butter rice cakes

Pitta breads with tofu salad

Tuna rice veggie saladsalad in a wrap hummus

spinich carrot etc

Quick Quiche Jacket Potatoes

Houmus and veg stickswith grilled veg and

dressing

coald rosties veg

cheese and choice fillingBanana Cake Flapjack bar

chocolate milk grapeand cheese sticks Milkshake with Skimmed milk Powder

pumpkin seeds and or mixed seeds hummus dippers soy milk smoothies

Turkey Steak Med'nean veg soup Beef Stew. Fidgit Pie (pork apple onion chicken fahitas Chicken & leek pie

Mediteranean veg Frying steak Crusty breadwith creamy potatoes

and veg

salad stuffs Veggie chips

Boiled potatoes Salad & couscous Fruit salad Stirfied veg with chick Peanut butter beans

Supplements• This is individual in requirements. • If you have been able to do a blood test then

that’s great. • If not. We will work it out. • This was to assess your iron state• IF haemoglobin is not at 15g/dl then you are

not going to be at your best or be able to cope with the stress of training

• Haematocrit should be 45% (fm) 46%(m)• Ferritin between 100 & 120 ug/l

Taking Iron

• 40 mg per day with vitamin C. Not around tea or coffee or chocolate!

• Do this for 10 days.• Then 4 days off.• Repeat 2 or 3 times. • This will raise haemoglobin levels by

1g/dl per week

Vit B complex

• Take at the wrong time and you will not absorb it, you WILL pee it out.

• Take just before and just after training.

Other supplements

• Iodine 25mg per day (70kg) less if you weigh less!!

• Selenium 100ug per day• Magnesium 0.6gm per day. More

on hot days or in a hot pool.

If your not well…

• Take 2000mg Vit C per day, for up to 5 days

• Take Zinc also 50 mg per day for 5 days

• AND don’t come and spread it round your training mates!!!

Older athletes 15+ amino’s to take

• 2 grams of ornithine• 2 grams of Arginine• Taken on Saturday• Every 2nd week taken Friday, Sat and

Sunday

The Expectation of your training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AM ALL Horwich 2 hour swim

BREAST Horwich

(hour gym hour swim)

SPRINT Horwich

(hour gym hour swim)

DIST Horwich 2 hour swim

OFFALL Horwich

group dependant

OFF

PMALL Bolton

School Hour swim hour

land

ALL Farnworth OFF ALL West

Houghton

ALL Bolton School Hour swim hour

land

LONG COURSE as

BookedOFF

That means

• 7 sessions per week.• Remember your equipment• Ensure you all have a sponge and paddles• Your bands and trolley on the correct days• Look after them!

Pre race warm ups

• No more weak and feeble land based warm ups.

• Pre race means be prepared • So you will need to do a minimum of 20 mins

on cords calisthenics and other exercises drawn from your land programs

• This is additional to the main warm up you do (which is never long enough)

Post race debrief• We have used these

before, well a few of you have;…??

• Before you come for your debrief you will need to fill in your scores so when we talk through your race, you have a considered view of what you did.

100m events

Date    

Start off the block 1 0 1 0

Depth at break out 1 0 1 0

swim from 15 to 35 1 0 1 0

swim 35 to 45 1 0 1 0Turn entry 1 0 1 0Rotation 1 0 1 0Turn exit 1 0 1 0

swim from 60 to 80 1 0 1 0

Swim from 80 to 95 1 0 1 0

Finish on the wall 1 0 1 0

       

Score Out of 10    

• You now have everything laid out for you.

• The only weak factor is your commitment to you.

• So;Why we fall video