Coaching Individual Medley by VU2X58


									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
• Do not impose senior training programme on
  age groupers
• Nutritionally sound
     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
  Preparation of training
• Cover all aspects of stroke
• Full stroke,kicking,pulling,stroke
  drills,starts and turns.All strokes
  should be covered.
• Aerobic and skill development is
• Pace control and Speed control
    Specific training
  approach to Individual
• 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
• 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
Not just a collection of four
• 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
• Development of all energy systems
• Learning optimal pacing strategy
• Ability to put it all together
         Individual strokes in
          relation to medley
• 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
                                   Weekly planner
                                                 WEEKLY TRAINING LOG SHEET
Swimmer's Name:                                  Coach's Name:                                          Commencing:

                      Monday       Tuesday         Wednesday             Thursday         Friday            Saturday        Sunday
 Insert the session
   emphasis (eg:
Speed/Race Pace.
 Provide details of
   main set and
coaches comments
AM metres
 Insert the session
   emphasis (eg:
Speed/Race Pace.
 Provide details of
   main set and
coaches comments
PM metres
TOTAL                          0             0                   0                   0              0                  0                  0
                                                                                           TOTAL WEEKLY METRES:                       0
             Total Metres % of Total                                                         COMPETITIONS
Type of Work    Swum      Metres                                                          Heats              Semis          Finals
Race Speed                                                           No. Within % of     3% of PB          2% of PB        1% of PB
Aerobic                                                                 No. races swum
Race Pace                                                                           PB
                    Weekly planning
       Monday      Tuesday     Wed         Thurs   Friday       Saturday   Sunday

AM     Freestyle   Butterfly   Freestyle   Back    Freestyle    Breast

PM     Fly/back    Free        Back        Free    Breast       Free       Medley
                               Breast              Free

LAND   Medicine    Flex        Cords               Swiss ball   Flex
       Balls       Stretch                                      Stretch
• Changes with age
• 11 years & under 1 macro cycle
• 12 years to 15/16 years 2 meso
• Youth/Senior 3 meso cycles
     Training zones

• 70 - 75 %   Aerobic
• 15 - 20%    Race Pace
• 5 - 10%     Race speed
                    Core sets
•   Swim        24-30 x 100   • Core sets can be
•   Swim        8-10 x 400      anything you
•   Swim        30 x 50         want.Utilizing different
                                training intensities off
•   Pull        10 x 300        various recovery times.
•   Step test   5-7 x 200     • Changes throughout the
•   Swim        6 x 100         season depending on
•   Kick        12 x 100        phase of preparation.
•   Kick        6 x 200       • Test sets
•   Kick        3 x 400
   Types of land training
• Body weight – core stability exercises
• Flexibility and stretching(ballistic &
• Stretch cords/tubing
• Swiss ball
• Medicine ball
• Weight training (free & machine)
• Land programme is adjusted throughout
  each meso cycle
          Land training
• Functional strength : developed on land
• Core stability
• Injury prevention
• Avoids strength imbalances
• Increases muscle tissue
• Provides better recruitment of muscle
• Specific strength : Occurs in the water
  using the act of swimming
• 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
 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
• MUST be designed for each
  individual swimmer
• Males and Females require different
• Age of the swimmer must be taken
  into consideration
• Individual strokes must be taken
  into consideration
 Change is inevitable –
  progress is optional

Insanity is doing the same thing
    over and over again and
   expecting different results

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