coursework training program

warm up

3 stage warm up:

First a 300m swim split into 50 100m of each IM stroke excluding butterfly as a pulse raiser to increase temperature, blood flow, HR, breathing frequency and o2 delivery to muscles. The duration of this pulse raiser will increase as the weeks go on to mirror the improvements made by the performer.

Then she will complete dynamic stretching on poolside to lubricate and mobilise joints and increase the elasticity in connective tissue.

Finally, she will do another 100m BR to activate neural pathways and rehearse the movement patterns necessary for the stroke.

drills, closed and open

She will then complete specific drills to target her major area of weakness. These will be varied and will progress as her technique and aerobic capacity improve. They will start in a closed situation with an unchanging environment to focus on technique.

As the weeks progress a more open situation will be introduced by having an opponent for drills, to allow her to get used to competitive situations whilst still focusing on technique

cool down

Each session will end with a cool down, to maintain HR, blood flow and metabolic activity to remove waste products by flushing the muscle tissue with oxygenated blood and start the healing process.

She will complete 100m FC decreasing her speed each 25m then 50m slow BR kick to maintain her HR, venous return mechanisms and blood flow, to allow waste products to be removed.

She will then complete static stretching on poolside to reduce muscle tension, increase muscle relaxation and gradually lower muscle temperature.

why 10 weeks?

should be long enough to see adaptations

diet

To ensure that she has the energy for the sessions she needs to have a high carbohydrate intake in her pre-training meals, which will ensure her muscles have energy.

After training she would need meals high in protein to help with recovery.