coursework principals of fitness

Testing

multistage fitness test in the pool, to get a baseline level of fitness that can be used to measure improvements from.

She will take the same test in the 5^th week to check that progress is being made, if it is not the training plan must be changed in accordance with this.

In the 10^th week she will also take the test to see the overall progress made.

She will also do a stroke count test. She will count how many strokes she does in 100m in week one, then week 5 and finally week 10.

Moderation

training will be appropriate for her level of fitness and experience

Reversibility

she will train 3 times a week to maintain results and aerobic capacity

Specificity

conditioned activities will be tailored to focus on her main area of weakness, stroke number and pacing

variance

drills will change every session to prevent boredom and the warmup will progress as the participant progress to further avoid boredom.  

goal setting

to further motivate performer

periodisation- micro cycle

first 1-4 weeks

aim to improve technique

focussing on gliding for longer and evening stroke pacing

micro cycle SMART

Specific - in its aim, improving technique, particularly the area of major weakness, stroke number and pacing

Measurable - as it has a clear aim and can be assessed easily using the stroke count tests at week 1, 5 and 10

Achievable - improving her technique should be an achievable goal as the areas that need improvement are not too complex and can be targeted by specific drills

Recorded - by using the stroke count test her progress can be monitored, and once the initial goal of technique improvement has been achieved other areas of weakness can be focussed on

Times phased - as the goals have been set according to periodisation there will be effective time phasing, with the initial goal of improving technique aiming to be achieved within the first 4 weeks of training

periodisation meso cycle

5-10 weeks

will aim to improve aerobic capacity

will allow her to maintain technique she has developed in first 4 weeks

can be seen her technique gets worse due to fatigue and increased need to breathe

meso cycle SMART

Specific - it focuses on a specific component of fitness that can be seen to impact the swimmer’s major area of weakness

Measurable - this goal has a clear aim of improving aerobic capacity, which can be assessed easily using the multistage fitness test at weeks 1,5 and 10

Achievable - by maintaining consistent aerobic training this goal should be achievable

Recorded - by using the multistage fitness test progress towards this goal will be easily recorded and monitored

Time phased - as this goal is also set according to periodisation there will be effective time phasing

macro cycle?

No, not enough time

Overload

Frequency - 3 sessions a week

Intensity - 85% of max HR, anaerobic training zone, 100m is sprint event

Time - sessions will be an hour long

Type - interval training