DOC

An introduction to competitive swimming training

By Peggy Stevens,2014-05-20 11:49
7 views 0
An introduction to competitive swimming training

    An introduction to competitive swimming training

The information in this booklet is intended to help swimmers who are joining the transition squad.

    Please take some time to read through it.

    If there is anything you don‟t understand please ask one of the sharks teaching staff or coaches. Transition squad is intended to introduce swimmers to competitive training by gradually increasing the hours spent in the pool. This

    will build up stamina, strength and improve stroke technique.

    The training might seem quite hard at first but you will be surprised at how quickly you will build up the stamina required.

    Don‟t be surprised if your stamina levels drop after illness or a break from training this is quite normal and with perseverance they will soon return.

    It is important to try and attend as many training sessions as possible so that you are ready to join junior squad and increase the training sessions you attend.

Transition swimmers (NPTS level 8) train on:

    Tuesday 5.00pm 6.30pm.

    Friday 7.00pm 8.00pm.

    Sunday 4.30pm 5.30pm.

Most swimmers will be in transition squad for about 3 months but this does vary depending on the ability of the individual. There is

    no set criteria to move from transition squad to junior squad.

Training times for Junior and Senior squad:

     Junior squad Senior squad

     (NPTS level 9) (NPTS level10)

    Monday 6.00pm-7.30pm Same as juniors

    Tuesday 5.00pm6.30pm Same as juniors

    Wednesday 6.00pm7.30pm Same as juniors

    Friday 7.00pm8.00pm 8.00pm9.30pm

    Sunday 4.30pm6.00pm 4.30pm6.45pm

There are qualifying times for swimmers to achieve before they can train in Senior squad. The criteria is as follows:

    Girls 200m F/C 3mins Boys 200m F/C 2.55mins 15 x 100m F/C off 1.50mins 15 x 100m F/C off 1.50mins

and any from below:

    Girls 200m B/k 3.20 mins Boys 200m B/k 3.15 mins Girls 200m Br/st 3.45 mins Boys 200m Br/st 3.40 mins Girls 200m Fly 3.30 mins Boys 200m Fly 3.25 mins

These times can be achieved in any competition or there is a time trial on the last Friday of each month during the Junior squad

    training session.

Swimming Kit

The swimming club have a club kit which is available for squad swimmers to buy. There are swimming suits, hats, towels, T-

    shirts, hoodies and kit bags all with the shark’s logo on. These can be purchased from the kit secretary.

    See the contacts page for details of who to ask.

    Although the club has a limited number of floats, pullbuoys, flippers, hand paddles etc, we strongly recommend that when you start

    swimming in junior squad you try to purchase your own flippers, this way you will not be left trying to find a pair when everyone else

    is already swimming.

    There are quite a few mail order companies that can be found on the internet that specialise in all types of swimming kit, or there are

    some suggested contacts on the contacts page.

Working in lengths

The distance of swimming is measured in metres.

    Most swimming pools like the pool at Mildenhall measure 25 metres this is also sometimes referred to as short course.

    There are a few 50 metre pools (long course) the nearest one to Mildenhall is at the U.E.A. campus at Norwich. Senior squad

    swimmers are fortunate to be able to train at Norwich occasionally.

    Training sets are written in distances of metres for example,

     25m = 1 length (short course)

     50m = 2 lengths

     75m = 3 lengths

    100m = 4 lengths…………………. and so on

Swimmers need to learn the distances and how many lengths are required so that they can follow the set independently.

Working in Lanes

There has to be lane discipline, to ensure safety and an effective session.

    Lane organisation depends on the number of swimmers in the pool but usually transition swimmers will start in lane 4, with Junior squad in lane 3, top senior squad in lane 2 and senior squad in lane 1.

    Swimmers follow a chain or circuit pattern, with swimmers in the next lane usually following the opposite direction. It is important to know the direction to swim in your lane.

    Usually the fastest swimmer in your lane will lead the lane, the second fastest will be next and so on, with the slowest at the back. This will not necessarily be the same swimmer for every stroke.

    The swimmer leading the lane must be able to understand the set and follow the pace clock.

    A gap should be left between each swimmer. This helps to avoid swimmers being interrupted by contact with others and this is

    achieved by leaving the end of the pool 5 seconds or more, after the swimmer in front.

    Try not to overtake a swimmer in the middle of the lane, wait until you are at the end and ask to go in front. If a swimmer keeps catching up with you then let them go in front as this will create a better training session for you both.

Using a pace clock

Most swimming pools have a pace clock. The pace clock shows the time in seconds. Swimmers need to learn how the pace clock can

    be used in training and to use it independently.

    The pace clock can be used in several ways, for example,

    To tell a swimmer when to start the swim (e.g. the lead swimmer in the lane is to start when the red hand is at the top or on 60).

To gauge when the next swimmer should start (e.g. leave a 10 second gap between each swimmer).

To time a rest interval (e.g. rest interval R.I. 20 sec.)

To approximately time a swim.

    To time the swim & include the rest time (e.g. 6x25m on 45sec which means for each length & rest you have 45sec until you start the next repeat. If it takes 30 seconds to swim the length you will have 15 seconds rest).

Understanding the set

    The first section of the set is the warm-up. The purpose of the warm-up is to gradually prepare the body for the exercise ahead by stretching and increasing the blood flow to the muscles and the range of movement in the joints. A correct warm-up lessens the

    possibility of injury.

    This is why it is important to try and arrive on time. If you are 5 or 10 minutes early prepare yourself by doing some pre-swim loosening up exercises and stretches on poolside.

    The swimming warm-up will be written up on the wipe board and should be started from the beginning, even if you arrive late. There are rarely timed swims or rest times given in a warm-up; it should be swum in a steady continuous manner sometimes building up to some sprints at the end. Correct turns should be practiced at every opportunity throughout the warm-up.

    Instructions are written down in abbreviated terms because this is more practical. The main set is usually explained before the swimming starts but if you do not understand something or forget where you are in the set then ask one of the coaches or teachers on poolside and they will help you.

Examples of some abbreviated terms:

S = Swim F/C = Frontcrawl

    P = Pull BK/S = Backstroke

    K = Kick BR/S = Breaststroke

    D = Drill FLY = Butterfly

    SP = Sprint

I.M. = Individually Medley as Fly, Bk/s, Br/s, F/c equal distances, in that order.

Reverse I.M. = F/c, Br/s, Bk/s, Fly.

No. 1 Stroke = The stroke you are best at.

    No. 2 Stroke = The stroke you are second best at.

    Choice stroke = You can choose the stroke, this could be the stroke you most need to improve on.

An introduction to drills

Drills are used to improve stroke technique. A drill should be practiced accurately so that the full stroke can be improved.

    It is useful for swimmers to try and learn some of the drills so that when required they can practise their own choice of drill

    independently.

Examples of some drills

    DESCRIPTION FRONTCRAWL DRILLS

    ZIP UP ON ARM RECOVERY PULL AN IMAGINARY ZIP

    UP THE SIDE OF BODY WITH THUMB & FIRST

    FINGER

    KENTUCKY OR CHICKEN WING TOUCH THUMB UNDER ARM PIT ON ARM

    RECOVERY

    CATCH UP ONE ARM EXTENDED AS THE OTHER ARM

    PULLS & RECOVERS IT TOUCHES TOP OF

    EXTENDED ARM THEN OTHER ARM PULLS.

    RIPPLE DRAG FINGER TIPS ALONG WATER SURFACE

    ON RECOVERY CONTROLLED TWO ARM HOLD THE CATCH POSITION OF EACH ARM

    FOR THE COUNT OF THREE BACKSTROKE DRILLS DESCRIPTION

    2+2+2 TWO RIGHT ARM PULLS TWO LEFT ARM PULLS

    TWO DOUBLE ARM PULLS CONTROLLED ONE ARM PULLING WITH ONE ARM, THE OTHER ARM

     DOWN BY THE SIDE & A CONSTANT KICKING

    ACTION, HOLD THE CATCH POSTION FOR A

    COUNT OF THREE

    COMPLETE THE PULL & HOLD FOR A COUNT

    OF THREE (REPEAT DRILL WITH OTHER ARM)

CONTROLLED TWO ARM HOLD THE CATCH POSITION OF EACH ARM

     FOR A COUNT OF THREE CONTINUOUS SINGLE ARM USING A CONTINUOUS ACTION PULL &

    RECOVER ONE ARM WITH SHOULDER & BODY

    ROLL & A STILL HEAD POSITION (CHANGE

    SIDES)

    BREASTSTROKE DRILLS DESCRIPTION

    TWO KICKS ONE PULL WITH ARMS EXTENDED AHEAD TORPEDO

     POSITION HANDS LOCKED EXECUTE TWO

    BREASTSTROKE KICKS BEFORE STARTING TO

    PULL & RECOVER ARMS THREE KICKS ONE PULL AS ABOVE BUT THREE KICKS BEFORE

    PULLING

    LAYOUT DRILL HOLD THE STREAMLINE POSITION WITH ARMS

    & LEGS EXTENDED FOR THE COUNT OF THREE

    BEFORE PULL, KICK & RECOVERY BREASTSTROKE PULL DOLPHIN KICK BREASTSTROKE PULL & ON THE ARM

    RECOVERY PUSH HIPS UP & EXECUTE A

    DOWNWARD DOLPHIN KICK BUTTERFLY DRILLS DESCRIPTION

    DOLPHIN DRILL WITH ARMS DOWN BY SIDES & CROWN OF

    HEAD LEADING PRACTISE THE UNDULATING

    BODY ACTION OF THE BUTTERFLY STROKE

    DOLPHIN DRILL WITH ARMS EXTENDED THE SAME AS THE ABOVE DRILL BUT WITH

    THE ADDITION OF THE ARMS EXTENDED

    AHEAD

    ONE ARM PULL BUTTERFLY KEEPING ONE ARM EXTENDED IN FRONT USE

    THE OTHER ARM TO PULL WHILE

    MAINTAINING THE CONTINUOUS DOLPHIN

    ACTION (CHANGE ARMS) 2+2+2 TWO RIGHT ARM PULLS TWO LEFT ARM PULLS

    TWO ARM PULLS TOGETHER (FULL STROKE)

Competitions

    Mildenhall and District Swimming Club is a competitive club and therefore we encourage all swimmers to take part in competition. Usually the first opportunity for swimmers to take part in competition is at the club championships. The club championships include events for all abilities, from those still in armbands up to senior squad swimmers. It is a great opportunity for squad swimmers to achieve a personal best time in all the events they are able to swim and for the younger swimmers to experience their first swimming gala.

    If a swimmer joins the club at a different stage they might find their first experience of competition is at a colour gala. The top lesson groups and squad swimmers are invited to colour galas. This is a fun event and a good opportunity to achieve times for 50 metre swims or 25 metre for some of the lesson groups. The times are recorded as P.B.‟s and are logged on the P.B. sheet, when a swimmer improves their time the sheet is updated.

    Swimmers should use their club log book to keep a record of their P.B. times making a note of the date, place and competition it was achieved at.

    The club championships and colour galas are for club members only and swimmers will compete against swimmers of their own

    ability which will not necessarily be of the same age.

    Medals & trophies for the club championships are awarded in age group categories, but a P.B. is a personal achievement and

    something all swimmers can be proud of.

The Fixtures List

    The fixtures list is the annual programme with dates of competitions that the swimming club is involved in. This includes trophy galas, junior and senior fenland league galas, the winter league galas, the County Championships, the County Development Championships, the East Region age group and youth championships, the club championships and any open meets that the coaches choose to focus on.

The County Championships

    The County Championships is an important event which takes part over three weekends in March at the Crown pool, Ipswich. stSwimmers have to qualify with times achieved from the 1 of June in the previous year to be able to take part. If a swimmer achieves

    the entry time in an event they should try to attend as they will be representing the club in an important competition.

    There is a points system that exists in competitive swimming called the BAGCATS (British age group categories). This is relevant to

    the County Championships because points awarded for individual events are added up to give an overall position for the swimmer in

    the county. Swimmers need to have qualifying times for a specific range of different strokes and distances to achieve maximum points.

    The range is:

    The best 50m sprint

    The best 100m sprint

    The best 200m or 400m F/C distance

    The best 200m form stroke (any stroke but not F/C)

    The best I.M. (100m/200) or (200m/ 400m) depending on age

    The next county competition in the year is the Development Championships held at Ipswich. This takes place over one weekend in

    June. The Development Championships could be seen as the B grade counties because it has upper and lower cut off times. If a

    swimmer has a very fast time in a certain event they could be through the cut off time and will not be able to swim that event. The

    qualifying times are not as fast as for the County Championships but give swimmers the opportunity to try and achieve qualifying

    times for the County Championships in the following year.

The Fenland League

    The swimming clubs that compete in the Fenland League cover a wide area and each club takes turn to host. Therefore on occasions, we have to travel quite a distance by coach. The swimmers usually enjoy the coach journey, especially stopping for food on the way home.

    The events are categorised by age group, the youngest swimmers being 9 years old.

     The Fenland League rule book states, “Ages shall be as at the date of the finals for the year in which the competition takes place.

    Only swimmers that have reached the age of 9 years by the date of these finals may compete in any round as per ASA Laws.” There are also cut off times, the rule book states “Cut off times are used as follows:

    As per our printed programme for 25m pools for the following age groups:

    13/U 12/U 11/U 10/U and 9 years.

    Swimmers who have achieved these times at any galas or time trials cannot compete in the appropriate individual events or relays

    unless the time is achieved on the night of the gala.

    There is no penalty for achieving the times in the gala but obviously the swimmer will be debarred from swimming that event

    thereafter.”

    Swimmers can swim up an age group, but not down, so if they are through the cut off in their age group they can, if needed swim „up‟ as long as they are not also through the cut off in that age group.

Team Selection

Swimmers are chosen to represent the club in competitions based on their P.B. times. The fastest swimmer in the age group or the

    closest to the cut off time (depending on the competition) would be the swimmer chosen.

     The swimmer will be given an invitation by the team manager and should reply as soon as possible. If they cannot swim another

    swimmer needs to be selected. The team needs a swimmer for every event in a gala or points are lost.

The Saxon’s team

When the club competes under the team name of the Saxon‟s this is a team that consists of swimmers from Mildenhall & Newmarket.

    Swimmers are chosen by the fastest in the age group for the event, this gives a stronger team with more swimmers to choose from to

    compete against larger clubs.

Parent and swimmer useful contacts

    Leon Russell 01638780460 Committee Chairperson

    Treasurer/membership Brian Prince 01638780609

     01638721988

    Rosselle Delgado 07513184059 Membership

    17@yahoo.co.uk

    Head Coach Glenn Ewing 01638717813

    A.S.A. Registration John Browne 01638711023

    Team Manager Steve Molyneux 01842812680

     07813307628

    Fund Raising Mel Molyneux Contact as above

Kit Organiser Tony Scifo 01842862088

     ascifopr@aol.com

    Child Protection Officer Debbie Scifo Contact as above

    Club Championship organiser Wendy Read 01638715102

Mail order swim suppliers

    Swimshop www.swimshop.co.uk 01582562111

    Allens of Kingsbury www.allensswimwear.co.uk 01827330600

    The Googlebox www.thegogglebox.com 01702711991

Report this document

For any questions or suggestions please email
cust-service@docsford.com