PE 584 - Final Research Project Presenta

Work and Performance in Swimming: Andy Bone : 

Work and Performance in Swimming: Andy Bone Michael Wong PE 584

Introduction: : 

Introduction: Hypothesis: Faster swimming is not developed simply by adding volume. It actually takes a combination of different types of work throughout a training season to produce positive results and requires a fine balance of work and rest. Too much work can stress an athlete too much to the point of physical or mental breakdown. Swimming without a purpose promotes the opposite effect in that there is no physical or mental adaptation forced and is commonly known as garbage yardage. We will go into detail regarding different types of work and how coaches today develop a training season. We will discuss what different types of work there is and how to develop a training plan.

Review of Literature: Work : 

Review of Literature: Work The basic tenet of faster swimming is good old fashioned HARD WORK Bill Sweetenham: Austrialian Swim Coach 5 different training zones (or kinds of work) Zone 1 – aerobic (A1, A2, A3) Zone 2 – anaerobic threshold Zone 3 – high-performance endurance (critical speed, lactate removal, and MVO2) Zone 4 – anaerobic (race-pace training, lactic-acid accumulating) Zone 5 – sprint

Review of Literature: Work : 

Review of Literature: Work 3 categories: EN1 defined as warm-up/warm-down, basic stroke or drill work, and or work where the heart rate stays below 130 beats per minute. EN2 defined as threshold training, very much aerobic and involves work where you maintain the fastest pace and the heart rate is between 130-170 beats per minute. EN3 is more anaerobic work and sprint oriented and the heart rate is usually above 170 beats per minute. In relation to Bill Sweetenham’s definitions of training zones, EN1 would be similar to Zone 1, EN2 would be similar to a combination of Zone 2 and Zone 3. EN3 would be similar to a combination of Zone 4 and Zone 5.

Review of Literature: Seaonal Planning : 

Review of Literature: Seaonal Planning John Leonard – American Swim Coaches Association Breaks down seasonal planning into 3 cycles: Macro cycles – consists of multiple training seasons /Meso cycles (1-4 years long) Meso cycles – 4-6 weeks long, about the time to get physiological change Micro cycles – weeklong – work done here is based on what you have planned in the Meso cycle and even in the Macro cycle

Review of Literature: Seasonal Planning : 

Review of Literature: Seasonal Planning Dave Salo – USC Swim Coach 5 training phases in a season Preliminary phase – general build up of everything Training phase – raise volume and overall workloads Competition phase – focus more on race pace/race strategy Championship phase – rest/taper for peak meet Active-Rest phase – transition to next season Jill Sterkel – U. of Texas Swim Coach 5 training phases in a season Preseason Aerobic Development Anaerobic Development Race-specific Competition

Method: : 

Method: Andy Bone: 12 week season 1-3 = Preliminary/Training 4-12 = Training/Competition 11-12 = Championship No Active-Rest Phase 100 Freestyle – competed at every meet

Slide 8: 

Example of one week’s work for Andy Bone: Week 3 of his 12 week season. Here he had 13150 yards in EN1, 9950 in EN2 and 2300 in EN3.

Results: : 

Results: Andy performed very well. Progressed throughout the season and finished 4.52 seconds faster at his peak meet in comparison to his first meet. The training worked.

Discussion/Conclusion/Application : 

Discussion/Conclusion/Application What worked? Can we apply it to other swimmers? Ideal in season percentages EN1 – positive correlation – 50-60% (of total volume) EN2 – slight negative correlation – 30-40% EN3 – negative correlation – 5-10% Taper/Championship phase – rest before peak meet TOO MANY uncontrollable variables – weather, sleep, psychology, etc. HARD WORD and MOTIVATION are KEY!

Bibliography : 

Bibliography Leonard, J. (2008). The Physiology School. Ft. Lauderdale, FL: ASCA. Salo, D. (2008). Complete Conditioning for Swimming. Champaign, IL: Human Kinetics. Sterkel, J. (2001). Long and Short Range Planning. In D. Hannula, The Swim Coaching Bible (pp. 99-110). Champaign, IL: Human Kinetics. Sweetenham, B. (2003). Championship Swim Training. Champaign, IL: Human Kinetics.