Kingfisher Coaching Hub
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Training Plans: What are the key elements of a training programme for young swimmers?
Suggested elements:
Provide a balanced weekly training structure to develop technique, endurance, speed, and strength while maintaining fun and motivation for young swimmers.
Adjust intensity and volume based on age, skill level, and goal
Ensure variety to keep sessions engaging.
Emphasise proper technique over speed, especially for younger swimmers.
Provide positive feedback and encourage self-confidence.
Monitor individual progress and adjust training intensity as needed.
What could a coach look to include in a 90 minutes session aimed at B squad swimmers?
Answer: Aim to balance skill development, physical conditioning, and fun.
Here are the key elements in operation:
1. Warm-Up (10-15 Minutes)
Purpose: Prepares the body for training and sets the tone for the session.
2. Skill Development (15-20 Minutes)
Purpose: Improve technical proficiency in strokes, starts, turns, and finishes.
3. Main Set (30-40 Minutes)
Purpose: Build endurance, speed, and race-specific skills.
4. Fun Element/Teamwork (10 Minutes)
Purpose: Foster team spirit, enjoyment, and a positive training environment.
5. Cooldown (10 Minutes)
Purpose: Allow swimmers to recover and prevent stiffness.
6. Feedback and Reflection (5 Minutes)
Purpose: Encourage learning and growth.
• Provide specific feedback on individual swimmers’ strengths and areas for improvement.
• Recap key takeaways from the session.
• Allow time for swimmers to ask questions or share their thoughts.
Additional Considerations
• Safety: Always monitor swimmers to ensure proper technique and avoid injuries.
• Progression: Adapt the difficulty based on the group’s development level.
• Variety: Rotate focus between strokes, starts, and turns to keep sessions dynamic and engaging.
• Positivity: Keep instructions clear, encouraging, and age-appropriate to maintain motivation.
What could a four week training programme for B squad swimmers look like?
Overview:
This 4-week programme focuses on improving technique, endurance, and racing skills across all four strokes. Sessions incorporate starts, turns, and finishes while building camaraderie and fun to keep swimmers motivated.
Weekly Schedule Overview:
Session 1: (1 hour) Technique focus, drills, and light endurance.
Session 2: (1.5 hours) Strokes, starts, and speedwork.
Session 3: (1.5 hours) Turns, finishes, and relays with fun activities.
Week 1
Session 1 – Freestyle Focus
Warm-up: 200m mixed strokes (easy pace).
Drills: 4 x 50m freestyle focusing on high elbow catch (20s rest).
Main Set: 8 x 25m at 70% effort (work on even pacing).
Skills: Practice freestyle starts (5 repetitions).
Cool Down: 100m backstroke easy.
Session 2 – Backstroke & Freestyle Starts
Warm-up: 300m mixed strokes with 50m kick sets.
Drills: 6 x 50m alternating freestyle/backstroke drills (15s rest).
Main Set:
4 x 100m backstroke @ moderate pace (30s rest).
8 x 25m sprint freestyle starts.
Skills: 5 backstroke starts + streamline work.
Fun Activity: Team relay race using kickboards!
Cool Down: 200m choice.
Session 3 – Turns and Fun!
Warm-up: 300m mixed strokes with focus on technique.
Skills:
5 x freestyle flip turns.
5 x backstroke to breaststroke transition turns.
Main Set: 8 x 50m IM order (20s rest).
Fun Activity: Treasure hunt in the pool (collect objects in lanes).
Cool Down: 200m easy.
Week 2
Session 1 – Breaststroke Focus
Warm-up: 200m alternating freestyle and breaststroke.
Drills: 6 x 25m breaststroke kick on a board (focus on timing).
Main Set: 4 x 50m breaststroke focusing on glide (30s rest).
Skills: Breaststroke starts (5 repetitions).
Cool Down: 100m backstroke easy.
Session 2 – Butterfly Technique
Warm-up: 300m mixed strokes with dolphin kick drills.
Drills: 8 x 25m butterfly arms with freestyle breathing (15s rest).
Main Set: 4 x 75m butterfly/backstroke/freestyle combo (30s rest).
Skills: Butterfly starts and streamline practice.
Fun Activity: Partner-based push-and-pull races!
Cool Down: 200m choice.
Session 3 – IM Turns & Race Simulation
Warm-up: 300m IM order with a focus on smooth transitions.
Skills:
6 x IM turns (each stroke transition).
5 x 25m sprint race finishes.
Main Set: 4 x 100m IM at moderate pace (30s rest).
Fun Activity: Mini relay with different strokes per team member.
Cool Down: 200m easy.
Week 3
Session 1 – Freestyle Endurance
Warm-up: 200m mixed strokes.
Drills: 6 x 50m freestyle catch-up drill (15s rest).
Main Set: 12 x 25m freestyle with progressive effort (70%-100%).
Skills: Practice long-distance pacing and stroke count.
Cool Down: 100m choice.
Session 2 – Starts & Backstroke Focus
Warm-up: 300m mixed strokes focusing on backstroke kicks.
Drills: 8 x 50m backstroke focus on rotation (20s rest).
Main Set:
6 x 25m sprint backstroke starts into 15m sprints.
4 x 100m backstroke aerobic pace (30s rest).
Skills: Backstroke streamline competitions.
Fun Activity: Leapfrog swims!
Cool Down: 200m choice.
Session 3 – Turns and Racing Prep
Warm-up: 300m mixed strokes.
Skills:
10 x freestyle flip turns, timed.
5 x back-to-breast turns under race conditions.
Main Set: 6 x 50m IM order (race pace).
Fun Activity: Mystery relay (teams assigned strokes randomly).
Cool Down: 200m choice.
Week 4
Session 1 – Breaststroke & Butterfly Combo
Warm-up: 200m breaststroke and butterfly mix.
Drills: 4 x 25m underwater dolphin kick practice.
Main Set: 6 x 50m alternating breaststroke and butterfly (30s rest).
Skills: Starts with focus on reaction times (5 reps per stroke).
Cool Down: 100m easy freestyle.
Session 2 – IM and Sprint Work
Warm-up: 300m IM order.
Drills: 6 x 50m sprint technique for freestyle and butterfly.
Main Set: 3 x 100m IM sprints with 1-minute rest.
Skills: Race finish drills (5 reps per stroke).
Fun Activity: Cannonball contest for best splash!
Cool Down: 200m choice.
Session 3 – Testing and Celebration
Warm-up: 300m mixed strokes.
Skills:
4 x 25m timed sprints (all strokes).
Review and practice best starts and finishes.
Main Set: 4 x 100m freestyle time trials.
Fun Activity: Team-based “Swim and Tag.”
Cool Down: 200m easy.
Key Elements:
Progression: Focus builds each week, culminating in testing and fun competitions.
Variety: All strokes, starts, turns, and finishes are addressed, with attention to individual improvement.
Fun: Creative activities keep swimmers engaged and team spirit high.