Methods of Training

Preparation of the Body KC4

Method: Interval Training

Structure:

Interval training involves completing a specified number of repeats at a prescribed speed with a specified rest period between swims.

Repetitions are blocked into sets of work

Content Number of Repetitions

Distance of Repetitions Rest Interval Speed of

Repetition Distance Completed

Warm Up 4 25m r10 easy 100mCardio Respiratory Endurance

8 50m r30 48sec 400mCoordinationCATCH UP 2 25m r10 easy 50mMuscular EndurancePULL

1 100m ------- 65% 100mCoordinationSINGLE ARM 2 25m r10 easy 50mSpeed Endurance 8 25m r30 18sec 200mWarm Down 1 100m ------- easy 100m

Content Number of Repetitions

Distance of Repetitions Rest Interval Speed of

Repetition Distance Completed

Warm Up 4 25m r10 easy 100mCardio Respiratory Endurance

8 50m r30 48sec 400mCoordinationCATCH UP 2 25m r10 easy 50mMuscular EndurancePULL

1 100m ------- 65% 100mCoordinationSINGLE ARM 2 25m r10 easy 50mSpeed Endurance 8 25m r30 18sec 200mWarm Down 1 100m ------- easy 100m

Specificity Time Intensity

Interval Training Advantages

•You can train for longer due to rest periods between repetitions. Rest intervals provide partial recovery allowing work rate to be sustained. Longer training results in bigger improvement in fitness.

•Principles of training can easily be applied. Specificity – sets of work focused on weak aspects of fitness, Intensity – speed that each repetition should be completed at, Time – number of repetitions completed, Progression – increase the number of repetitions in a set, Reversibility – easy to reset training level by reducing number of repetitions to match need if work has been missed due to injury…..

•Quality of work in a session is more consistent due to the rest intervals between repetitions. This gives partial recovery and allows the next repetition to be completed at the same consistent pace as the previous one.

•Full range of development needs can be developed in one session. Sets of work allow focus to be placed on each development need for specified time in session.

•Easy to monitor level of work within a session. Reviewing speed of each swim and pulse counting at the end of each repetition gives an objective source of feedback to adjust intensity to keep the work rate effective throughout the set – avoid overtraining and under training.

Easy to vary training by adjusting the distance of repetitions, changing the stroke drill to develop coordination and changing the focus of muscular endurance work from arms only to legs only. This keeps the sessions fresh and interesting which should help to keep the swimmer motivated.

Alternative methods of training

to develop

Physical Fitness

Continuous training (to develop Aerobic Capacity)

This type of exercise is, as the name suggests, continuous! Rests are not allowed. To achieve this you must exercise at a constant rate which is within your aerobic training zone (60-80% max heart rate). Continuous training should last for bouts of at least 20 minutes (when starting) up to 2 hours or more!

Example of Use

I swam continuous lengths of front crawl for 20mins.

Advantages - Limited planning needed so easy to set upSpecifically develops cardio respiratory endurance so good for aerobic fitness development

Disadvantages - can be boringDoesn't improve anaerobic fitness so isn't as good for last 25m where a short burst of speed is neededCan’t be done effectively if starting point is a low base of fitnessUnable to monitor pace during trainingDifficult to objectively monitor progress

Fartlek training (to develop Endurance)

Fartlek involves training at a continuous exercise, but varying the intensity and type of exercise. For example, a swimming session could include sprinting for 10 seconds on a 1 blast of the whistle, easy swimming for 20 seconds on a 2 blasts of whistle, swimming steady for 1 minute on 3 blasts of whistle and repeating this for 20 mins. You can also add in variations to include kicking or pulling only.

Advantages - Good for developing ability to change pace eg last 25mEasily adapted to suit the individuals level of fitness by changing duration of change pace workDevelops all aspects of endurance (CRE, ME & SE) at the same time

Disadvantages - Too easy to skip the hard bitsUnable to monitor the level of intensity when trainingDifficult to sustain if starting from a low base of fitness

Alternative methods of training

to develop

Skill Related Fitness

Swimming Drills (to develop skill related aspect of coordination)

Swimming drills are repetitive practice movements used to improve swim technique. The movements are specifically designed to develop coordination of movement and stroke efficiency.

AdvantagesThe drills can be focused on specific weakness in movementsRepetitive nature of drill over learns actionRefinement of actions can be achieved making swim stroke more efficientSlow tempo can be used as active recovery from aerobic development session

DisadvantagesNo aerobic or anaerobic fitness developmentSlow tempo of work takes time to completeDrill movements can be difficult to master if technique is poor

Warm Up 100m done as alt 25’s f/c & o/c

CONTROL / COORDINATION

DRILL PURPOSE

Sculling 2 x 25m develop feeling of ‘catch’Catch Up 2 x 25m develop extension and distance per pullThumb & Trail 2 x 25m develop high elbow and linear pullSingle Arm (3,2,1)2 x 25m develop s pull / propulsionRound Body 1 x 25m develop lateral kickBilateral Swim 75m develop bilateral breathing / balance of stroke

All drills work on control and coordination of stroke

Improves efficiencyMinimises resistanceReduces drag

Method of training

to develop

Mental Fitness

Participants in individual sports have been shown generally to suffer more anxiety before, during and after competition than participants in team sports. This is because the sense of isolation and exposure is much greater.

Typically, this anxiety causes some critical changes in technique. For example, having a ‘tightness’ in shoulders when swimming due to anxiety will reduce the extension of the stroke and minimise the fluency of the action

Method of Training to overcome Anxiety

Breathing Exercises

Method – Breathing Exercises

The five breath technique

I completed the 5 breath technique once a day at home to become familiar with the technique. I then used it specifically before the performance.

This anxiety control exercise can be performed while you are standing up, lying down or sitting upright. It is ideally used just before competition, or whenever you feel particularly tense. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth as though flickering, but not extinguishing, the flame of a candle:

1.Take a deep breath. Allow your face and neck to relax as you breathe out;

2.Take a second deep breath. Allow your shoulders and arms to relax as you breathe out;

3.Take a third deep breath. Allow your chest, stomach and back to relax as you breathe out;

4.Take a fourth deep breath. Allow your legs and feet to relax as you breathe out;

5.Take a fifth deep breath. Allow your whole body to relax as you breathe out;

Continue to breathe deeply for as long as you need to, and each time you breathe out say the word ‘relax’ in your mind’s ear.

2003

Describe the training methods you used to meet your needs for two different types of fitness (physical, skill related or mental). (6)

2003

Describe in detail one training session designed to develop an aspect of fitness (4)

2004

Choose one of the phases of training and describe in detail the training you did during this phase

(6)2005

Choose two different method of training. Discuss the merits that each method offers for the development of your performance. (5)

With specific reference to one method of training explain the importance of progressively overloading. Give specific examples. (5)

2006

Select one method of training and explain why this method was appropriate.

Describe in detail one training session using this method. (6)

2008Describe one method of training you used to develop your fitness.Explain why this method was appropriate. (4)

2008With reference to either the strength or weakness identified in Part (a),describe in detail one method of training you used to develop your fitness. (4)

2009Select one method of training you have used to develop a physical aspectof fitness.

Describe what you did when using this method. Discuss the advantagesof using the method.

(6)Select a different method of training you have used to develop a skillrelated aspect of fitness.

Describe what you did when using this method. Discuss the advantagesof using the method. (6)

2010Describe one training session that you undertook to develop your personallevel of performance. (4)

2010Describe, briefly, one method of training to improve your performance in thisactivity. Discuss why this method was appropriate. (6)