Winning spirit racing camps in your own po ol sample format create your own off menu
This presentation is the property of its rightful owner.
Sponsored Links
1 / 42

WINNING SPIRIT RACING CAMPS IN YOUR OWN PO OL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU PowerPoint PPT Presentation


  • 46 Views
  • Uploaded on
  • Presentation posted in: General

WINNING SPIRIT RACING CAMPS IN YOUR OWN PO OL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU. FRIDAY B Camp guidelines and activities SR Race the Olympian- Fastfeet Descending AG Turns Stroke and IM - Contests Families “Be The Best You Can Be” slideshow SATURDAY

Download Presentation

WINNING SPIRIT RACING CAMPS IN YOUR OWN PO OL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Winning spirit racing camps in your own po ol sample format create your own off menu

WINNING SPIRIT RACING CAMPS IN YOUR OWN POOL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU

FRIDAY

B Camp guidelines and activities

SR Race the Olympian-Fastfeet Descending

AG Turns Stroke and IM - Contests

Families “Be The Best You Can Be” slideshow

SATURDAY

SR Experiencing Training Categories

SR Breakfast Olympians Fly

AG Experiencing Training Categories

B Olympians Fly Patterns-Underwater

B Butterfly Skills Station Circuit

SR Visualization/Relaxation Test and Drills

AG Time Management - B Lunch -

B UW Video taping-Salmon Run

B 7 Starts - Breakouts - Exchanges Timed

B Olympians Back Patterns-Underwater

B Backstroke Skill Station Circuit

SR Boomer Balance Drills - Sculling

SR Teammanship/Values

  • -

SR Relating Training to Goals

Parents- College Scholarships/Recruiting

Q and A – What Coaches and Parents Want

Swimmers – Build Your Own Sundae Contest

SUNDAY

SR Beat the Clock Challenge Set

SR Aussie Analysis (Tempo/Pulse/Time)

B Games and Gimmicks

B Olympians Breaststroke-Pattern- U/W

B Breaststroke Skill Station Circuit

AG Handling Stress and Clock Reading

B Nutrition-Race Analysis

B Games and Gimmicks

B Lunch/Olympians Above Water

B U/W Video taping-Salmon Run

B Olympians Freestyle-Pattern U/W

B Freestyle Skill Station Circuit

SR Swim Faster Than You Can

SR Q and A “Moving to the Next Level”

Families Dinner “Everyone’s Important”


Indiana swimming age group all star camp

INDIANA SWIMMING AGE GROUP ALL-STAR CAMP

FRIDAY

5:20 Orientation – Animals Game

Workshop: Relating Training to 400 m goals - prediction, pacing, converting SC/LC

6:20 Warm-Up – Coach Holly – 800 – 3 x BOB’s - 6 x 25 N/S-NB @ Rock Band/Race Horse- Proper use of the clock using 9 or 4 to drop and lane etiquette

Test Set: Rocky Road teams 6 x 200 @ 5 relate to 400 m

Kick Steelers 20 x 50 @ 50 (MISS: rest one but addone)

Rock-Paper-Scissors – Relay Rundowns – Celebrations

SATURDAY

8:00 Workshop: Relating Training to 200 m goals - prediction, pacing, converting SC/LC.

8:30 Warm-up Eric – 8 X 25 N/S @ Trivia Quiz (Clothing Stores)

Test Set: Rocky Road tea ms - 5 x 100 @ 3 - relate to 200 m stroke

Kick Phelps 50’s on 45-50-55 or 60

400 m Whistle Pulls (drop pull-buoy and sprint 25m)

Streamlining – 5 streamlines – 15 m times – 6 second

Relay - Crazy Strokes (P w/different K) – Celebrations

10:30 Workshop: Race Analysis of American Record

How Olympians’ Train (see handout)

Visualization Skills Survey and 7 Drills for Success

4:00 Workshop: Relating Training to 100 m goals -

Teamanship

4:30 Warm-up Jennifer – 8 x 25 @ Rock Band/Race Horse

Test Set: Rocky Road – 6 x 50 @ 2 – relate to 100 m Recovery – 4 x 100 using 4 sculls

Aussie Analysis – recording time, pulse, entries/50

Warm-Down – Over n’ Unders (3 x 3’s)

8:30Workshop “Be The Best You Can Be”

SUNDAY

8:00 Workshop: Relating Training to 800 and 1,500 m goals and American Records set

8:30 Warm-up Coach Brad – 6 x 25 @ Rock /Race Horse

Test Set: Race the American Record 3 rounds of 4 x 50 @1

and Pull 2 x 100 @ 2 -

Fastfeet Descending Set getting splits and 100 times.

Recovery – 4 x 50 @ 2 using 4 drills for best event

Beat the Clock

T-shirt relays – PERFECT Rock Paper Scissors - Celebrations

11:20 Workshop: Olympians Underwater w/ Dartfish

2:00 Warm-up - Coach Jeff - Ups n’ Downs – Texas - RI 25’s

Fastfeet Descending Distance 1500-800-400-200-100

Reese’s Pieces – 3 x 100 (10/25) @ A4

Skill set - Gear-Head Circuit on send-off -Timed Turns –15 m

NB/BO’s – Gators –

Camp Awards


Winning spirit racing camps in your own pool sample format create your own off menu

MONITOR: AG-skill and aerobic SR-aerobic and anaerobic


Yardage guideline for a g

YARDAGE GUIDELINE FOR A.G.


Time guidelines for a g

TIME GUIDELINES FOR A.G.


Winning spirit racing camps in your own pool sample format create your own off menu

LEVELING SYSTEMJeff RoushSame set, different lanes, different abilities, ALL finish together! Write one workout set and the kids adapt it to their level as assigned by you. Change level if not making the send-off or swimming a different stroke.


Training set symbols

TRAINING SET SYMBOLS

  • F = FreeB= BackB= Breast F=Fly

  • d= Drag Suit(B+3) = best + 3 sec)(54) = desired pace

  • T= Long TubeHR = heart rateL25 = last 25

  • TO=Turn OverT 25 = Texas 25 (35 yds no breath)

  • = AscendRI 25 = Rhode Island 25 (15 yds no breath)

  • = DescendN/S = negative splitBU = build-up

  • P = Pull100/3 = breathing every 3TT = time trial

  • K = KickD = diveZ = fins

  • t = Scooter TubesNR = no restSO = send-off

  • b = Bandssr = seconds restB = base

  • ss = Straight SetMR = minutes restCH = choice

  • C = ControlA4 = 4 swimmers alternating

  • R = Racee3f = every 3rd 25 flyBO = brains out

  • *= Hard Record TimesR = reverseBC7 = breath control

  • (B+3) = Best + 3 sec3331 = breaths/25LB = lung busters

  • (54) = Goal Averagep = paddlesHR = Heart Rate

  • Bk = broken (10/25)Sk = scull


Winning spirit racing camps in your own pool sample format create your own off menu

FASTFEET DESCENDING DISTANCE - 1500-800-400-200-100 (20sr/25) – Prove to non-D swimmers they can stay with the best. Start and stop your watch EVERY 25 and give 100 time to know grooving pace. Reset stopwatch and repeat for the distance.

RACE RYAN LOCHTE- Swimmer performs set and compares Lochte’s 200 IM time in H.S. long course. After each round EVERY swimmer tells the coach the number of seconds below (-) or above (+) Lochte’s 1:52 LC (26+28+33+25)

The odd 50’s are FAST, even 50’s are OVERKICKING. In successive rounds swimmers say, “faster OR slower” (than the last one) and the number of seconds.

4X{P 100 @1:30 (start on 30 so the 50’s start on the top-set O debt)

{2x50 @ 50 fly {2x50 @ 50 back {2x50 @ 50 breast {2x50 @ 50 free

{Recovery 200 Back (PLL) or Pt 400 (BC 2-4-6-8)


Race the american record

RACE THE AMERICAN RECORD

Using presently approved suits for more accurate comparisons.

5 [email protected]:20 (short rest to set-up an O2 debt )

{4x50(BO)@1:00

Swim best or developing event and add the four 50’s for a 200 time. Tell coach the seconds below (-) or above (+) On successive rounds swimmers say, “faster OR slower” and the seconds over/under the AR. record. WHO can get closest or under the record?

1:42 Phelps 1:32 Phelps 200 Free 1:55 Hoff 1:41 Coughlin

1:53 Lochte 1:36 Lochte200 Back 2:05 Franklin 1:49 Coughlin

2:08 Hansen 1:51 Hansen200 Brst 2:20 Soni 2:05 Kirk

1:52 Phelps 1:39 Phelps 200 Fly 2:05 Hyman 1:51 Coughlin

1:54 Lochte 1:40 Lochte200 IM 2:09 Hoff 1:52 Smit


Winning spirit racing camps in your own pool sample format create your own off menu

LEFTOVERS–Two swimmers of equal ability do a long short rest set (20 x 100 @ 10 SR). The first swimmer in gets the full 10 seconds and the second swimmer get what’s leftover. Swimmer #1 tells swimmer #2 when they leave again. Winner(s) get 5 cents/swim.

GUESS N’ GO– no clock – give them a 50, even split, they tell times and go - 10 x 50 @ 45 with the clock TURNED OFF!


Breath control

BREATH CONTROL

LOCOMOTOR– (# of entries between breaths)

16 X 25 (10) @ 30

8 x 50 (8) @ 1

6 x 100 (6) @ 2

4 x 200 (5) @ 4

and back up to the 25’s – Also P/S or Stroke/Free

NB/BO – EOP dive 100 Free without a breath. Only breathe when touching a wall, if you want to stop. Time is whatever is on the clock. Records: Boys 56 – Girls 58


Winning spirit racing camps in your own pool sample format create your own off menu

GATORS – Swim 4 x 25 (FAST) @ 30 breathing only when swimming. NO breathing when on the wall looking like alligators.


Yardstick trials

YARDSTICK TRIALS


Crippen challenge

CRIPPEN CHALLENGE

6 / team

catch 3 opponents

OUT when touched

DUAL MEET – 3 teams


Winning spirit racing camps in your own pool sample format create your own off menu

REST N’ GO– Do a long set, i.e. 20 x 300 @ 3:30 and challenge every swimmer in a circle by having everyone lead. After leading they get to sit one out and the remaining swimmers move up one place in the circle until they too lead. This forces slower swimmers to step it up and not just slipstream behind faster swimmers through the practice.

SEB COE SPECIAL–Assign a time each swimmer MUST hold on a set of 10 x 400 @ 5. If the swimmer fails to hold the pace they cut the distance and SO in half but double the number of swims left, so failure on #3 means they shift to 14 x 200 @ 2:30.

SAMPLE:

10 X 400 (4:00) @ 5:00 (Makes 3 sooo 7 remain)

14 x 200 (2:00) @ 2:30 (Makes 5 sooo 9 remain)

18 x 100 (1:00) @ 1:15 (Makes 8 sooo 10 remain)

20 x 50 ( :30) @ :40 (Makes 18 sooo 2 remain)

2 x 25 ( :15) @ : 20 DONE…


Tempo trainer www finis com

TEMPO TRAINERwww.finis.com

Age Group – 10 x 25 @ 40

Set Tempo Trainer @ 1.3

Odd 25’s enter every beep (2.6)

Even 25’s – Left entry on beep (1.3) COUNT ENTRIES BOTH 25’s

___________________

Senior Pace Work 30 x 50 @ 7.5 SR

Set TT @ 7.5 to hold 30 sec 50’s

BEEPS on start, mid-pool, turn,

mid-pool, finish, rest 7.5 sec


100 prediction

100 PREDICTION

6 x 50 @ 2

From a push-off !

What is your best average on; 6 x 50 (28.4) @ 2min x 2 = _56.8_

Present Best ?

What is your goal time? _52.0_ and ½ of it ( 26.0 ) PRESTO!

That is what you need to average to hit your GOAL TIME!!!!!!

Correlation to 100 at week of set is .89


Converter sc to lc

CONVERTER – SC TO LC


200 m prediction

200 m PREDICTION

5 X 100 @ 3

Performed from a push-off !

What is your best-exact average on; 5 x 100 ( 58.5 ) @ 3 min X 2 = _1:57.0_

Present best ? What is your Goal Time? _1:55.6_ and ½ of it? ( 57.8 ) PRESTO!

That is what you need to average to hit your 200 GOAL TIME !

Correlation to 200 at time of set is .93


500 prediction

500 PREDICTION

6 X 250 Y @ 5

Performed from a push-off

What is your best-exact average on 6 x 250 Y (2:33.4) @ 5 min X 2 = 5:06.8

Present Best ?

What is your goal time? __4:54.0__ ½ of it? ( 2:27.0 ) PRESTO!

That is what you have to average in order to hit your GOAL TIME!

Correlation unavailable - better with girls.


Beat the clock 2 01 set

BEAT THE CLOCK – 2:01 SET

START ON 45sec–ALWAYS BEAT THE 60-1 SEC LESS REST/100

# CLOCK TIME # CLOCK TIME# CLOCKTIME

1451:1511551:05216555

2461:14 12561:04226654

3471:1313571:03236753

4481:1214581:02246852

5491:1115591:01256951

6501:1016601:00261:1050

7511:09171:0159271:1149

8521:08181:0258281:1248

9531:08191:0357291:1347

10541:09201:0456301:1446

SEE HOW MANY YOU CAN DO - REST 1 - CHEER WHEN 3 SWIMMERS REMAIN


Are you better l c or s c

ARE YOU BETTER L.C. OR S.C. ?

EVENT _____________

SITE L.C. BEST S.C. CONVERSION

__________________________________________

SITE S.C. BEST L.C. CONVERSION

__________________________________________


Are you better l c or s c1

ARE YOU BETTER L.C. OR S.C. ?

Don’t rely on maturational improvement and a high school season only, for success and a scholarship.

EVENT 200 _FLY_

SITE DATE BEST CONVERTED

College 2/07 SC _____1:46.3__________2:02.0_______

Long Island 4/07 LC _____2:03.9__________1:47.9_______

Indy 8/07 LC _____ 2:00.4_________1:44.9_____

This swimmer looks forward to a LTB in the SC season.


Selling l c 100 training racing

SELLING L.C. 100 TRAINING/RACING

  • 6 x 50 @ 2

  • ___44.5_ ( 22.2 ) ___50.5 ___ ( 25.2 )

  • SC GOAL ½ GOAL * LC CONVERSION ½ GOAL

  • Rough Conversions

  • FREE = + 6s/100 –

  • BACK/FLY = + 8s/100 –

  • BREAST = + 10s/100


  • Selling l c 200 training racing

    SELLING L.C. 200 TRAINING/RACING

    5 X 100 @ 3

    _2:08.4_ (1:04.2 ) ___2:27.0__ ( 1:13.5)

    SC GOAL ½ GOAL * LC CONVERSION ½ GOAL

    • Rough Conversions

    • FREE = + 6s/100 –

    • BACK/FLY = + 8s/100 –

    • BREAST = + 10s/100


    Selling l c 400 training racing

    SELLING L.C. 400 TRAINING/RACING

    6 X 250 y @ 5

    __4:40.6__ ( 2:20.3 ) __4:11.2__ ( 2:05.6) SC GOAL ½ GOAL * LC CONVERSION ½ GOAL

    • Rough Conversions

    • FREE = + 6s/100 –

    • BACK/FLY = + 8s/100 –

    • BREAST = + 10s/100


    Kicking

    KICKING

    KICK STEELER’S – 20 x 25 (SC) @ 20 s.o. – when swimmer misses the s.o. they reset ONE s.o. (20 sec) and add ONE to what they have left.

    PHELPS 50’s - Swimmers decide the fastest s.o. for 5 x 50 @ ?

    They add 10 sec for the slow s.o. and 5 sec for the medium s.o. and do 5 rounds for 25 x 50. In shape switch to 100’s.

    SLOW MEDIUM FAST

    1 111

    2112

    3113

    4114

    5115

    LANE POINTS – Each lane must kick until they score 200 pts.


    Pulling

    PULLING

    WHISTLE PULLS - Using pull buoys pull 1 x 800 (BC2-4-6-8) Whistle about every 25 yds, drop the pull buoys and SPRINT w/o breathing until the next whistle. Great warm-down.

    PULL 1650– P 11-10-9-8-7-6-5-4-3-2-1 down to 1 length @ 10 sr/break. Re-set the clock at 1:30 for finish time.

    TAKE IT OFF – Wear all equipment pull set i.e. 5 x 200 @ 10 s.r. At each break remove one piece of equipment so they feel faster the further they go i.e. ‘chute, tube, band, paddles, snorkle, zero. Make certain shoulders are READY!


    World class sets adjust to ability motivate

    WORLD CLASS SETSADJUST TO ABILITY - MOTIVATE

    10x50 F([email protected]:30–1@ 1:[email protected]:[email protected]:[email protected]@[email protected] (held 27’s)–DT-JT-MH

    4 {3 x 100 @ 4) 300 recovery between

    Round #1 (1 x 25 U/W + 75 no gear)

    Round #2 (1 x 25 U/W + 75 paddles)

    Round #3 (1 x 25 U/W + 75 fins)

    Round #4 (1 x 25 U/W + 75 paddles and fins) Fastest time 32 sec SCY – MB

    1 x 100 b @ 1:20 1 X 50 b @ 1:15 – (2x -3x -4x)-BH

    3 x 200 b @ OYO (2:31-2:30-2:29) Olympic Team Camp - AB

    10 x 100 IM @ 1:45 (stop at 75, leave on 0, go under 12 F) -DK


    Winning spirit racing camps in your own pool sample format create your own off menu

    D 20 x 50 @ 1 (odd 11 kicks + 4 strokes/even 25 EZ back – MH

    8 x 100 @ 6 Under goal to count (fly sub-57/53)(free sub-53/49)

    6 x 200 B @ 3 (2:26) 25 U/W 25 above - NC

    8 X 50 B (15m KO from Blocks) @ 2 – NC

    3 x {12 x 25 @ 25 (sub16.3 or don’t count – JT

    {12 x 25 @ 30 (1 breath/sub 16 or don’t count)

    {12 x 25 @ 45 (f race sub 16.3 or don’t count

    6 X 1000 @ 11:00 (Pick a fast time to go under on last 3) scy – JK

    5 X 5000 @ 60:00 (Last one fastest) JK


    Winning spirit racing camps in your own pool sample format create your own off menu

    AUSSIE ANALYSIS for IMPROVEMENT in STROKES PER 25 and HEART RATE

    LTB __________________________________________________________________________________

    +15F/B __________________________________________________________________________________

    [email protected]

    [email protected]___________________________________

    PULSE________________________________________________________________________________________________

    STR/25________________________________________________________________________________________________

    [email protected]

    [email protected]___________________________________

    PULSE________________________________________________________________________________________________

    STK/25________________________________________________________________________________________________

    [email protected]

    [email protected]___________________________________

    PULSE________________________________________________________________________________________________

    STK/25________________________________________________________________________________________________

    [email protected]

    [email protected]___________________________________

    PULSE________________________________________________________________________________________________

    STK/25________________________________________________________________________________________________

    100 LTB

    TIME________________________________________________________________________________________________

    PULSE________________________________________________________________________________________________

    STK/25________________________________________________________________________________________________


    Total team sets

    TOTAL TEAM SETS

    Threshold - 20 x 100 F @ 1:30-(Figure total team ave and get faster.) 1/mo

    Accutraining Sets – 6 x 50 @ 2

    5 x 100 @ 3

    OD - 5 x 400 (stroke) @ 5 (6 X 400 B @5 (4:36) – NC)

    Touchpad 25’s to foot touch on timing system w/display

    Reese’s Pieces 5 X 100 (10/25) @ 5

    GOS - 5 X 100 (BC-2331) @A3


    What s your set

    WHAT’S YOUR SET ?

    • Kick Steelers – Accutraining – Fun - Fastfeet

    • Reese’s Pieces – 5 x 100 (10/25) @ 4 (TM)

    • Reese ADD 4 X 50 each stroke Who is fastest?

    • Shoulberg’s Icebergs – kicking with re-bar

    • Runkle’s bands – AG yellow – Sr green

    • Hartfield’s Harness – timing start/breakout

    • Bud’s Bucks – coach’s dollar bills rewards

    • Watkind’s Scull Your Arms Off - October


    Bucket of blood

    BUCKET OF BLOOD


    What will your legacy be name a set after yourself

    WHAT WILL YOUR LEGACY BE?NAME A SET AFTERYOURSELF


    Winning spirit racing camps in your own pool sample format create your own off menu

    LAKE COUNTRY HOLIDAY LU LU - 10,000 YDS

    25

    75

    25-50

    75

    25-50-75

    75

    25-50-75-100

    75

    25-50-75-100-125

    75

    25-50-75-100-125-150

    75

    25-50-75-100-125-150-175

    75

    25-50-75-100-125-150-175-200

    75

    25-50-75-100-125-150-175-200-225

    75

    25-50-75-100-125-150-175-200-225-250

    75

    25-50-75-100-125-150-175-200-225-250-275

    75

    25-50-75-100-125-150-175-200-225-250-275-300

    75

    Bob Jenkyns


    Hi 5 s exiting

    HI 5’s EXITING

    “I hope tomorrow’s harder!”


  • Login