Performance Squad
2006/2007 Annual Training Plan
Introduction
It is my intention to provide a three macro-cycle (triple periodisation) plan for this squad; Sept-Dec 06, Jan-Mar 07 and April-June 07. The differentiation between you and the rest of the squad will be completely determined by ability and willingness to compete and be challenged and NOT simply by age. However, the minimum age for qualification, due to other factors, will be 12 years of age in the year.
The focus of the first cycle will be progressive high volume aerobic maintenance and endurance with emphasis on technique and skills. A period of adaptation and re-focus onto speed work and lactate tolerance (where appropriate) in the 1 month leading into first major competition.
The most able swimmers will have mandatory sessions and minimum attendance criteria of 4 sessions per week. You will be expected to 'swim through' ALL Club galas and team competitions.
Performance Squad Criteria
- Tuesday, Thursday and Saturday a.m. MANDATORY
- Dry land training on Mondays
- MINIMUM 4 sessions per week
- Must possess ALL personal training aids
- Attendance 10 minutes pre-swim for stretching/bulletins
- MINIMUM qualification is County qualifier but preferably FINALIST
- Members are likely to already have qualified at Regional level
- Must be prepared to be challenged
It is my intention to base your core endurance work around 400m FC and IM and I expect you to cope with 5000m+ aerobic endurance sets.
Pool Scheduling
| Day | Time | Hrs | Details |
|---|---|---|---|
| Saturday am | 0745 - 0845 | 1 | MANDATORY |
| Saturday pm | 1700 - 1830 | Not available | |
| Sunday | 1800 - 2000 | 2 | No Development 2 |
| Monday (1) | 1815 - 1915 | 1 | Dry land training (upstairs gym) |
| Monday (2) | 1930 - 2030 | 1 | Pool |
| Tuesday | 1900 - 2100 | 2 | MANDATORY |
| Weds. KLC | 1830 - 2030 | Top Squad and all Junior | |
| Weds. CLC | 1900 - 2100 | 2 | Performance Squad |
| Thursday | 1830 - 2000 | 1.5 | MANDATORY |