IAN TURNER Energy Systems Through The Gears Energy Systems Through The Gears 1 3 5 6 4 2 A170BBM Skill Development Can they swim well slowly Threshold 2530BBM Know max HR Speed Develop ID: 1030166
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1. ENERGY SYSTEMSWHAT DO THEY MEAN?IAN TURNER
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3. Energy Systems –Through The Gears
4. Energy Systems –Through The Gears135642A170BBMSkillDevelopmentCan they swim well slowly?Threshold25-30BBMKnow max HRSpeed DevelopCore strength - Underwater / Vertical fly workPower workA2 50BBMVO2 10-20 BBMPractice = Race PaceRIneffectiveuse ofglycogen. Too muchAnaerobic isDetrimental.Detraining – areyou training tofail?Compromising long term athlete developmentCAUTION - Too much sprinting impacts development
5. Zone 1 (A1 + A2)
6. Low intensity – usually done as a recovery session following a particularly hard high heart rateInclude IM (this uses different muscle groups and will accelerate recoverySwim with skill. Can you swim well slowly? – ask swimmersInclude kickA1
7. 8 – 10 x 300 FROdd FR even IM (Done with a higher level of skill)Low intensity 60 – 70 BBMOr 600 FR16 x 50 thru IM600 FR6 x 100 BK600 FR200 BK 100 FR x 2A1 SAMPLE main set
8. Aerobic maintenanceHeart rate lifted to 40 – 50 BBMA2
9. 12 x 100 Free as 4 (3 x 100)1.45 1.40 1.351.40 1.35 1.301.35 1.30 1.251.30 1.25 make 1.20A2 SAMPLE Main set
10. Swum at 20-30 BBMANAEROBIC THRESHOLDGreat for early season development of aerobic capacityMany coaches include this energy system in their weekly plan throughout the seasonNot a great deal of blood lactate produced as it is removed at this speedZone 2
11. 3 (8 x 100) FR on ? @ 20 – 30 BBM24 x 100 FR on ? I have found that swimming 3 threshold sets per week EARLY SEASON brings a huge improvement in aerobic capacityZone 2 sample set
12. Aerobic overloadHigh intensity workSwum at 5 – 20 BBMTarget 2KM for the setZone 3
13. 3 x 200 4 x 502 x 2006 x 501 x 2008 x 50Zone 3 sample set
14. Lactate ProductionBlood lactate is built up due to the high intensity of the training setLactate ToleranceSets are designed to help the body adjust to higher levels of lactateZone 4
15. Set 1 Production3 x (4 x 100) with 25! 50! 35! 50! All max6 x (2 x 100) with 25! 50! + 3 x 100 @ 50BBMZONE 4 SAMPLE SET
16. 1 x 50 maximum effort 100 recovery1 x 50 maximum effort4 x 100 recovery200 – 75 maximum effort/125 recovery6 x 25 max/easy200 recoverySet 2 - Production
17. 2 x 75 maximum effort from a dive – 5.00mins3 x 50 maximum effort on 902.00 minutes rest2 x 50 maximum effort on 752.00 minutes rest1 x 50 maximum effortSet 1 - Tolerance
18. 6 x 100 N0. 1 on 6.00 minutes – no recovery between swims.SET 2 - Tolerance
19. BASIC SPEED or SPEED DEVELOPMENTSPRINTING!Zone 5
20. SET 1 – BASIC SPEED10 X 200 as dive 25m maximum effort: 175 recoveryRecord the 25m times and use the British Swimming Speed Charts.ZONE 5 SAMPLE SET
21. 4 x 50m with 20m timed: odd dive, even push: 2 x sets with fins, 2 x sets without.Each set of 4 x 50m followed by 1 x 100m. Sprinting 1 x 30m: 1 x 40m: 1 x 50m: 1 x 50mRepeat x 4 Use Speed Charts BASIC SPEED – SET 2
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23. Always remember that the younger the swimmer – the less lactate they generate!
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25. The more lactate generated – the more recovery the athlete requires in order to swim fast again.The difference between production and tolerance!This has to be built into the weekly plan
26. SINGAPORE SWIMMINGUSED JUST 3 CLASSIFICATIONSCOACH YUAN
27. Easy paceMiddle paceFast pace
28. Training to move through the gearsModerateMiddleFast
29. Reverse periodisationEarly season thresholdSpeed locked in from startTheoretical annual plans from ill-informed organisations do not help....…..…..…..…..Planning the year
30. Planning the weekMonTuesWedThurFriSatSunAMA2Kick50 BBMMeasured intensityIMRecoveryA1/A2IMA1/A2Quality KickVO2 MaxLES Kick200 PaceRest & RecoveryPMVO2 MaxSpeed DevRest & RecoveryIMKickA1/A2200 Pace prepRest & RecoveryRest & Recovery
31. Strength and conditioning cannot be ignoredWhere do you feel this fits in around your training week?Focus componentsStretch and flexibilityCore stability - KickPowerStrengthHow critical are these?Strength and Conditioning
32. High skill content (tech with fins)Heart rate sessions (FC & No1)Early season threshold dominant moving to Max HRSprint sessionsCare required in volumeBroken 200’s (FC & N1)Care required in volumeReducing setsPromote back end speed Negative split setsPromote back end speed IM & broken IM endurance setsShort and long course sessionsTraining and competition dataTrain to times and hold them to it – do not detrainHeart rate dataThe Process and ToolkitTurn up – Keep up – Speed up
33. The science of successful coaching is understanding the combination of the energy systems.Individualisation – understand the swimmerHow many sessions recovery required between sets designed to make a gain?3-1, 2-1, 1-1…..Recovery and training endurance based around hydration & nutritionThe Process and ToolkitTurn up – Keep up – Speed up
34. Training approach modificationSignificant training and competition performance gainsConfidence increaseMental approach transformationEmbracing of energy zone trainingHow many sessions not hitting correct energy systemAre you manufacturing the wrong outcomes in your sessionsGather the data and analysePotential Outcomes
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