|
Wey Valley Annual Training Plan (47 weeks) 2005/06
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Cycle |
Overall Aim (Juniors/County) |
Overall Aim (Seniors/County) |
Start Date |
Length |
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1 |
Speedo
Club Champs |
Speedo
Club Champs |
4th Sep 2005 |
15 weeks |
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| |
2 |
Premier League |
Counties |
3rd Jan 2006 |
15 weeks |
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3 |
Rother Junior |
Rother League |
17th Apr 2006 |
17 weeks |
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Training Cycles
|
| Cycle 1 Autumn Term |
| |
Preparation Phase |
Main Training
Phase |
Main Competition
Phase |
Recovery Phase |
|
| wk |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
| |
|
Junior Cup Round 1 |
|
Rother Round 3 |
Speedo Round 1 |
Junior Cup Round 2 |
|
Club Champs 200's
and Speedo Round 2 |
Club Champs 100's,
50's |
Speedo Final Round |
County Entries |
|
|
Cycle 2 Spring Term |
| |
Preparation Phase |
Main Training
Phase |
Main Competition
Phase |
Recovery Phase |
|
| wk |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
| |
|
|
C League Round 1 |
|
Hants & South Coast Invite
Meet |
|
|
Counties (various
dates) and Club Time Trials |
C League Round 2 |
Premier League Round 1 |
School Holiday |
|
|
Cycle 3 Summer Term |
| |
Preparation Phase |
Main Training
Phase |
Main Competition
Phase |
Recovery Phase |
|
| wk |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
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| |
|
Premier League Round 2 |
|
|
|
|
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Rother League Round 1 |
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Rother League Round 2 Relay
Gala |
Club Time Trials |
Rother Junior Trophy |
School Holiday
Tick Over Training |
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Weekly Breakdown of Training Cycles
Preparation
Phase (Weeks 1 and 2) |
| |
Monday pm |
Tuesday pm |
Wednesday |
Thursday pm |
Friday pm 50m |
Saturday am |
Sunday pm |
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| |
Aerobic Maintenance |
Aerobic Improvement,
(Anaerobic Threshold) |
(AM School Swim
Squads Where Applicable) |
Aerobic Improvement,
(Anaerobic Threshold) |
Aerobic Improvement,
(Anaerobic Threshold) |
Aerobic Improvement,
(Anaerobic Threshold) |
Land Training, Fitness, Flexibility
|
|
| Aerobic Improvement, (Anaerobic
Threshold) |
|
Preparation
Phase (Weeks 3 through 7) |
| |
Monday pm |
Tuesday pm |
Wednesday |
Thursday pm |
Friday pm 50m |
Saturday am |
Sunday pm |
|
| |
Aerobic Improvement,
(Anaerobic Threshold) |
Anaerobic Gylcolysis |
(AM School Swim
Squads Where Applicable) |
Anaerobic Gylcolysis |
Aerobic Improvement,
(Anaerobic Threshold) |
Aerobic Improvement,
(Anaerobic Threshold) |
Land Training, Core Stability,
Fitness, Flexibility
|
|
| Anaerobic Gylcolysis |
|
Main Competition Phase (Weeks 8 through 13) |
| |
Monday pm |
Tuesday pm |
Wednesday |
Thursday pm |
Friday pm 50m |
Saturday am |
Sunday pm |
|
| |
ATP – CP |
Anaerobic Gylcolysis
and Race Distances |
(AM School Swim
Squads Where Applicable) |
Anaerobic Gylcolysis
and Race Distances |
Aerobic Improvement,
(Anaerobic Threshold) |
Aerobic Improvement,
(Anaerobic Threshold) |
Land Training, Strength, Flexibility
|
|
| ATP – CP |
|
Recovery Phase (weeks 14 and 15 then into aerobic maintenance
for holidays) |
| |
Monday pm |
Tuesday pm |
Wednesday |
Thursday pm |
Friday pm 50m |
Saturday am |
Sunday pm |
|
| |
Aerobic Maintenance |
Aerobic Improvement,
(Anaerobic Threshold) |
(AM School Swim
Squads Where Applicable) |
Aerobic Maintenance |
Aerobic Improvement,
(Anaerobic Threshold) |
Aerobic Improvement,
(Anaerobic Threshold) |
Land Training, Flexibility,
Core Stability |
|
| Aerobic Maintenance |
|
Squad Sessions and Criteria (while
main training pool is closed)
- County - Priority access
to 7 hours (water), 1 hour (land), criteria 200 f/c
and IM county entry times for age group
- Junior - Minimum 3
sessions (water), age 9 – 12, ASA gold IM times
- Senior - Minimum 3
sessions (water), age 13 plus, ASA platinum IM times
- Fitness - 2 hours
(water), weekend Sat 4pm and Sun 5pm sessions only
N.B. Squad places are dependant on both attendance
and performance criteria and are not guaranteed for
longer than one term. Performance criteria include competitions,
galas, test sets, up to date log book, fees paid on
time.
Outline Session Plan (within weekly
cycle)
Sessions will usually conform to the following outline
plan (note timings will vary for 1.5 hour sessions).
Swimmers need to be changed and ready with equipment
on poolside 10 minutes before start time of each session
(for flexibility work).
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| |
Type of Work |
Approximate Duration |
Comment |
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Flexibility |
10 minutes |
On pool side prior to start
of session |
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Warm Up |
10 minutes |
|
|
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Main Set |
15 - 20 minutes |
As per training phase |
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Sectional |
10 - 20 minutes |
Kick, Pull, Drills |
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Technical |
10 minutes |
Starts, Turns |
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Concluding Activity e.g. lactate
sprints |
5 - 10 minutes |
When appropriate |
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Swim Down |
5 minutes |
When appropriate |
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