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EASTERN CANADIAN TRI-MEET TRAINING CAMP
Ontario / Quebec / Atlantic Canada
th
Wednesday, May 17 , 2011 – Halifax, Nova Scotia – DAL Pool (50m)
LEAD COACHES – Lance Cansdale, NS / Dean Boles, ON / Alain Lefebvre QC / Ken McKinnon – SNC
EASTERN CANADA TRAINING CAMP – WORKOUT 1 OUTLINE
2:00-2:30pm Activation – Welcome & Camp Orientation
Introduction and Meet All the Coaches
Themes: A) Quality Control
B) Skill execution under stress
C) Fast underwater and focused walls
th
Objectives: 1) Develop an appreciation for the importance of UW Kick (5 Stroke)
2) Understand the balance between Kick amplitude, frequency, and start time
3) Incorporate and implement the UW Kick off the walls
Pool Schedule: 2:30-4:00pm - Male
4:00-5:30pm - Female
7 min / 7 min Group Warm-Up: 400 SKPS
13 min / 20 min Emphasis Fast feet / SL 6x100@2:00 (odd 25 Streamline UW / 25S DPS)
& Stroke Count on DPS (Even 25S DPS / 25 Streamline UW)
th
5 min / 25 min 300P (alt: 50 Breathe 5 / 50 Stroke other than Fr)
5 min / 30 min 4x50 Drill@1:00 Best Stoke
Employ Drill 100S Moderate Best Stroke
8 min / 38 min Speed-Fast / Push-offs 4x50S@1:00 (25 Sprint Best Stroke / 25 Mod Choice)
32 min / 1 hr 10 min Main Set 1: Kick Amplitude / Frequency 2x [4x150S@3:00/3:20 (6K / 10K / 25m K Sprint UW off each wall by 50)]
(Sprint first 25m of each 50m)
100S Mod between sets ~ 4:00
10 min / 1 hr 20 min Main Set 2: 10x50S@1:00 (Technique the UW and Stroke / HR~160 max)
Employ learned techniques from Workout (Mix Strokes)
10 min / 1 hr 30 min Warm Down: 50S-50K-100Double Arm Back-100K-200S WD (HR<120)
Workout Total: 4,000m
Comments:
5/21/2011
Welcome
Introduction of Lead Coaches – Lance, Dean, Alain
Speech – Ken McKinnon, SNC Jr National Coach
Next generation of swimmers to lead this country…. Rio 2016… ??? 2020… 2024
Develop great habits and understanding now!! Don’t waste and no regrets!
Theme: Quality Control- Skill execution under stress!
Key Elements:
- The responsibility of your swimming success is ultimately yours!
- NO SHORTCUTS!!
- Good Technique is not only important…it is essential!
- Train with Purpose—(“it’s not what’s on the board that matters…it is what
you do with what’s on the board/practice schedule)
- Continually challenge and improve your practice times
- Value kicking/Value Pulling Sets
- Underwater dolphin kicking is your 5th stroke
- Manage Stroke Efficiency/Count / Pace Control / Stroke Rhythm/Rate
- Value Starts and Turns (it begins with a great push off!)
- Physical and Mental Conditioning—ID your strengths & weaknesses
- Motor Perfection under stress (Race Conditions)
Each provincial coach lead will develop and deliver a practice session
Session 1) Atlantic
2) Quebec
3) Ontario
MEET
4) final practice on the Sunday would be Nova Scotia coaching Rep.
5/21/2011
EASTERN CANADIAN TRI-MEET TRAINING CAMP
Ontario / Quebec / Atlantic Canada
th
Thursday, May 19 , 2011 – Halifax, Nova Scotia – DAL Pool (50m)
LEAD COACHES – Lance Cansdale, NS / Dean Boles, ON / Alain Lefebvre QC / Ken McKinnon – SNC
EASTERN CANADA TRAINING CAMP – WORKOUT 2 OUTLINE
7:30-8:00am Activation –
Themes: A) Quality Control
B) Skill execution under stress
C) Fast underwater and focused walls
th
Objectives: 1) Develop an appreciation for the importance of UW Kick (5 Stroke)
2) Understand the balance between Kick amplitude, frequency, and start time
3) Incorporate and implement the UW Kick off the walls
Pool Schedule: 8:00-9:30am - Female
9:30-11:00am - Male
Group Warm-Up:
# 400 as 100 choice 300 IM/FR (IM as HyBrid)
# 100 as 50 Drill Best 50 AOS(no free) (2')
3 100 as 50 Drill Best 50 AOS(no free) (1'40)
100 as Fr swim (no feet off the wall @ TURN) add 8 UW (Under Water Kick - Dolphin kick) (1'20)
VMAX
# Dive & Go Back ALT Dive & kick Back (10' minutes)
This a sprint Drill: Work on the Dive OFF the block, Turn @ max speed, SR Max, No Breath on
the Way back
SET 1
8x50 @ ( Pace 200 +6 or HR @ 170-180) No push off the wall (1'10)
2x100 (2') @ pace 200 +15 (HR @160)
8x50 @ Pace 200 as 35 meters + 15 meters (HR @ 170-180) (1'10) (fr as 35 fr 15 fly or Fly as 35 fly 15free)
2x100 (2') @ pace 200 +15 (HR @160)
8x50 Best Average (1'10) (HR MAX)
1st 15 meters Fr, Fly, Bk @ 8 UW & Bs @ double pull out
Last 15 meters SR UP
Last 5 meters No Breath
200 ez
SET 2
6x200 100 kick (kick is descending 1@6) 100 MMP (50 Fr 50 best) HOLD STROKE COUNT
2@ 3'30
2@ 3'15
2@ 3'00
WARM DOWN
# 4x150 Fins 50 bs 1+4 100 bk or free
100 bs 1+5 / 50 bk or free
150 as 25 UW 25 Choice ) x2
Workout Total: 5,100m
Comments:
5/21/2011
EASTERN CANADIAN TRI-MEET TRAINING CAMP
Ontario / Quebec / Atlantic Canada
th
Thursday, May 19 , 2011 – Halifax, Nova Scotia – DAL Pool (50m)
LEAD COACHES – Lance Cansdale, NS / Dean Boles, ON / Alain Lefebvre QC / Ken McKinnon – SNC
EASTERN CANADA TRAINING CAMP – SKILLS SESSION I OUTLINE
2:30-5:30pm Activation –
Themes: A) Quality Control
B) Skill execution under stress
C) Fast underwater and focused walls
th
Objectives: 1) Develop an appreciation for the importance of UW Kick (5 Stroke)
2) Understand the balance between Kick amplitude, frequency, and start time
3) Incorporate and implement the UW Kick off the walls
Pool Schedule: 2:30-5:30pm – All (2 x 25m)
Time Volume Sets Notes
:30 1.5 1500 (500ch-4x100 IM@145-6x50 ks/sk@1-200 25fast/25ez-100float)
:9 0.3 *6x50 fr @130 SC/T
will be scored
record all sums/ the highest sum
:6 0.3 300 kick 25 ez/25 fast
:9 0.1 *4 Turns (1 of each) 15m time (5m in/10m out)
Add up the 4 turn times- record the sum
:9 0.4 4x100 50 kick/50 drill @2' ez & light
:9 0.3 *6x50 bk @130 SC/T
record all sums/ the highest sum will be scored
:10 0.5 500 pull B-5-3-7-3-9/50 ez & light
:9 0.1 *4 starts (1 of each stroke) 15m time
Add up the 4 start times- record the sum
:12 0.6 600 (75kds-25ez-50 build-25ez-25 fast)
:16 0.4 *Free Pull (band only) 16 x 50m) record overall times
educate the swimmers/coaches the value to
:17 1.6 Cool down Protocol 200 swim @ -50HR achieve lactate
4x50 @50/60 (1/2PB+10) clearance/flush
4 x through
6.4
Comments:
5/21/2011
EASTERN CANADIAN TRI-MEET TRAINING CAMP
Ontario / Quebec / Atlantic Canada
th
Friday, May 20 , 2011 – Halifax, Nova Scotia – DAL Pool (50m)
LEAD COACHES – Lance Cansdale, NS / Dean Boles, ON / Alain Lefebvre QC / Ken McKinnon – SNC
EASTERN CANADA TRAINING CAMP – WORKOUT 3 OUTLINE
7:30-8:00am Activation –
Themes: A) Quality Control
B) Skill execution under stress
C) Fast underwater and focused walls
th
Objectives: 1) Develop an appreciation for the importance of UW Kick (5 Stroke)
2) Understand the balance between Kick amplitude, frequency, and start time
3) Incorporate and implement the UW Kick off the walls
Pool Schedule: 8:00-9:30am - Male
9:30-11:00am - Female
Time
Volume
Sets
Notes
:19 0.8 200 Mix
trajectory/glide/kick to 15M or
2 pullouts/good finish/jump
12x50 dive @ 55" (4 - free/2nd stroke/ 3rd stroke) out to feet
1 2 3 4
board-neck/Gto3-catch/3K1P-
:30 1.6 4x 3x50 drill@55" board G to 3 3K1P 1arm head/1arm-undulation
3x50 SL@55" free back breast fly SC w/ good finish
2x50 kick@55" free back breast fly (1 - 2)/kick right to wall
:06 0.2 100ez/50 kick for time/50ez time from foot break to 2 hand touch
:16 0.8 4x 2x50 B.O.@1:10 alternate rounds - free/back head --> hips --> feet
maintain body position w/greater
100 pull @1:40 velocity
:21 1.0 2x 3x50 kick @1:00 (1 - 3)/kick right to wall
100 ez@2:00
30" rest
400 kick for time kick right to each wall
100 ez
:92 4.5
Comments:
5/21/2011
EASTERN CANADIAN TRI-MEET TRAINING CAMP
Ontario / Quebec / Atlantic Canada
th
Friday, May 20 , 2011 – Halifax, Nova Scotia – DAL Pool (50m)
LEAD COACHES – Lance Cansdale, NS / Dean Boles, ON / Alain Lefebvre QC / Ken McKinnon – SNC
EASTERN CANADA TRAINING CAMP – SKILLS SESSION II OUTLINE
2:30-5:30pm Activation –
Themes: A) Quality Control
B) Skill execution under stress
C) Fast underwater and focused walls
th
Objectives: 1) Develop an appreciation for the importance of UW Kick (5 Stroke)
2) Understand the balance between Kick amplitude, frequency, and start time
3) Incorporate and implement the UW Kick off the walls
Pool Schedule: 2:30-5:30pm – All (2 x 25m)
Time Volume Sets Notes
600 choice--4x100 IM @140--300kick (50ch/25underwater)
12x25 @30 15m HVO-10m ez Get Ready! Speed off the walls/underwater
:30 1.8 100 ez
*6x50 br @130 SC/T record all sums/ the highest sum will be scored
--300 fly (50 RA-2FS-LA/25 swim) Form/Rhythm/Positioning
*500 IM Wheel (1-2-3-4/2-3-4-1/3-4-1-2/4-1-2-3) record the time
--8x75 Fins (25 underwater kick/50 swim) 15 sec rest ibt body flow/form
*25 underwater dolphin kick for time (from a dive) Record
--300 swim bk-br (switches) focus on switches
*6x50 fly @130 SC/T record all sums/ the highest sum will be scored
--600 pull 3rd 25 br fast (dolphin or flutter) Rhythm/Hand speed/torso connection
*Kick Relay (16 x 25m Underwater
:65 3.7 Dolphin Kick) record time
:20 1.3 Cool down Protocol (300 ez swim--5x100 @PB+20 speed :10 Rest La clearance/flush
6x50 2ez-3 build-1ez- 200 float
6.8
Comments:
5/21/2011
EASTERN CANADIAN TRI-MEET TRAINING CAMP
Ontario / Quebec / Atlantic Canada
nd
Sunday, May 22 , 2011 – Halifax, Nova Scotia – DAL Pool (50m)
LEAD COACHES – Lance Cansdale, NS / Dean Boles, ON / Alain Lefebvre QC / Ken McKinnon – SNC
EASTERN CANADA TRAINING CAMP – WORKOUT 4 OUTLINE
8:30-10:30am Activation –
Themes: A) Quality Control
B) Skill execution under stress
C) Fast underwater and focused walls
th
Objectives: 1) Develop an appreciation for the importance of UW Kick (5 Stroke)
2) Understand the balance between Kick amplitude, frequency, and start time
3) Incorporate and implement the UW Kick off the walls
Pool Schedule: 8:30-9:30am - Male
9:30-10:30am - Female
Time Volume Sets Notes
:7 0.4 400m SKPS Swim/Kick/Pull/Swim x 100m
:11 0.6 6 x 100m (50m D/50m S) @ 1:45 Odd/ Best Stroke Even/Freestyle
:7 0.4 8 x 50m @ :50 Odd/Descend Effort Even/Hold Effort
:2 0 EZ ≠ Lazy Talk about need to quality through recovery
Body line & positioning - high hips on
:11 0.6 6 x 100m (75m DPS +25m K) @ 1:45 water through kick
Odd - Free Even - Stroke (no free) HR ~140 BPM
:27 1.0 4 x (150m @ 2:30 + 100m @ 2:00) 150m HR ~140 BPM, 100m HR ~110 BPM
Maintenance of quality technique while
Odd Sets - Free Even Sets - Choice swimming down
:2 0.1 100m Fr/DAB x50m Change Free/Double Arm Back by 50m
You're leaders - help build a culture of
excellence on a daily basis
Personal responsibility –
only constant in your swimming is you!
:60 3.1
Comments:
5/21/2011
