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DSST Coaches
Swimming Goals for 2005 - Working Outline
When
we use the word "season" the coaching staff is referring to
one of 3 separate seasons:
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Fall/Winter - Long Course Meters (LCM) |
Spring - Short Course Yards (SCY) |
Summer - Short Course Meters (SCM) |
Types of Practices: Technique, Distance Free, Speed, Stroke,
Mixed, Turns, Anaerobic, Aerobic
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Month |
Concentration |
Special Notes |
Meets
/ Meetings |
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January |
Start
Increasing Intensity while
Stabilizing
Distance Through
midseason LCM, we will plan on
training 1 to 1 1/2 hours in the
pool per day, covering between
2,000-4,000 meters or more per
day. Much of the work in the
early season will be long, slow
distances. In midseason the
workouts will give way to sets
of swims called "repeats," with
high intensity and little rest,
maybe only five or 10 seconds
between swims. |
In
addition to pool workouts, we
encourage our swimmers to lift
weights three times per week and
stretch daily in midseason. Some
athletes incorporate
cross-training, such as
bicycling or running, into their
regimen.
Note:
DSST coaches are not trained
specialist in the fields listed
above. We encourage you to consult a specialist prior
adding these workouts to your
workout regiment. |
San Diego
Frontrunners
Coach Daniel will be looking
into Triathlons for the upcoming
year.
Bart
Hopple Swim |
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February |
Continue increased intensity and
incorporate (Breaststroke) |
This
month ... |
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March |
Continue increased intensity and
incorporate
(Backstroke) |
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03/30-04/02/05
AUSSI Masters Nationals Swim
Meet, Adelaide Aquatic Center,
Adelaide, Australia |
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April |
Continue increasing intensity
and incorporate
(Butterfly) |
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May |
After
spending 3 months incorporating
stroke development, we will tie
it all together and focus on I.M.
(Individual Medley) |
Many
members of DSST meet at the
LaJolla Cove on Saturday
mornings at 10:00 am. (This is
self directed, and not a DSST
sponsored activity.) |
05/19-22/05
USMS National SCY Championships
at Ft. Lauderdale, FL (Hall of
Fame) |
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June |
During the later part of
midseason, our
swimmer will swim shorter sets,
with faster swims and will
receive 15-20 seconds rest,
rather than 10 between swims. |
In order to swim your fastest in a
competition, swimmers must
achieve a "peak" by lessening
their work load. Weights and
cross-training are often dropped
or greatly reduced at this time. |
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July |
Tapering
will be scheduled to start
between 7 to 21 days prior to
leaving for the event, depending
on the intensity of training
prior by each individual.
Our
training will be reduced in an
incremental fashion with a 60-90
per cent reduction in training
volume. Training intensities
will take the form of high
interval work (90% VO2max) with
sufficient rest between sets.
The frequency of training should
be reduced by no more than 20
per cent in order for the
swimmers to maintain their
'feel' of the water, and,
finally, duration of the taper
program will be decided on an
individual basis (because of
varying responses to tapers).
During the beginning of the
taper part of the season, our
swimmer will swim shorter sets,
with faster swims and much more
rest between swims -- one to
three minutes or more.
Tapering
is as much an art as science. The
specifics of the taper require
collaboration between coach and
athlete and will vary by event.
A sprinter, who swims distances
of 100 meters or less, can
probably afford to taper longer
and more dramatically than a
distance swimmer, who races 400
meters or more. The
middle-distance swimmer's taper
falls somewhere in between. |
Consistent research suggests
that an improvement of 3 per
cent in swimming performance can
be achieved as a result of
tapering. In order to produce
the best possible results from
tapering, both coaches and
swimmers need to be aware of the
following factors:
1. The awkward feeling
associated with the first few
days of tapering.
2. The individuality of the
taper process (this is an
ABSOLUTELY VITAL consideration).
Every athlete will respond to
taper differently, so
communication between coach and
swimmer is of the utmost
importance.
3. Mini-tapers and retapers
(throughout the season for more
than one competition).
4. Shaving and mental
preparation.
5. Realistic estimation of
performance goals. |
07/21-24/05
IGLA 2005 - Atlanta, Georgia
Hosted by Atlanta Rainbow Trout
http://www.igla2005.org
07/22-31/05
FINA World Masters Games,
Edmonton, Canada;
http://www.2005worldmasters.com
Swimmers not going to IGLA will
be given separate workouts.
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August |
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08/10-14/5
USMS National LCM Championships
at Marguerite Aquatics Center,
Mission Viejo, CA; Info:
Mark Moore: 33055 Dolphin Ct,
San Juan Capistano, CA 92675;
949/233-6521 |
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September |
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SEPTEMBER 2005
10 USMS 2.5K Open Water National
Championships - Lake Michigan,
Chicago, IL; Info: Peggy
Dempsey, 773-775-5687;
Info: Chris Sheean,
chris@bigshoulders.org
15-30 USMS 3000 yd & 6000 yd
Postal National LD Championships 09/11-18/05
USMS Convention, Greensboro, NC |
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October |
Decrease
Intensity while Increasing
Distance |
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10/10-15/05
FINA All Americas Laty Car 2005,
Sao Paulo, Brazil
http://www.latycar.org
10/25 USMS 10K National Open
Water Championships -
Gulf of Mexico, Ft. Meyers, FL
Info: Bill Nunez, billn@deangelisdiamond.com;
Info: Gregg Cross, 239-462-3322,
sushifiend@aol.com |
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November |
Decrease
Intensity while Increasing
Distance |
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December |
Decrease
Intensity while Increasing
Distance |
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Long Beach
Master's Meet |
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