The document outlines a training program for swimmers to improve performance. It includes a 3-stage pool-based program: 1) stretching and warm-up, 2) interval training with examples provided, 3) cool down swim. It also discusses monitoring progress through a logbook and progression by changing times, rest periods, or distances. A land-based circuit training program is described that works major muscle groups and allows progression through overload. Both interval and circuit training provide aerobic/anaerobic benefits and allow progressive overload through various training parameters.

1. Physical Education Higher Still ANALYSIS OF PERFORMANCE PREPARATION OF THE BODY A Training Schedule & Work-out Programme for Fitness Training to improve Swimming Performance Saint Roch’s Secondary School

2. Physical Education Higher Still ANALYSIS OF PERFORMANCE A training schedule in the pool is one way of training for swimming, using the methods of Continuous Training or Interval Training Saint Roch’s Secondary School Swimmers will train in the pool for hours, building up their fitness levels. Remember the Principles of Training and their importance in creating a programme. a). Specificity – It must be specific to you and your level of ability b). Progressive Overload – This needs to be built in if the training is to be of any benefit to you. To build in Overload you must take into consideration the essential points of Frequency, Intensity and Time. Two further points must also be remembered: Reversibility & Overtraining

3. Physical Education Higher Still ANALYSIS OF PERFORMANCE Stage 1 Stretching and general warm-up A Pool-based Planned Improvement Programme for Swimming Stage 2 Interval training programme Stage 3 Swim down Saint Roch’s Secondary School Stage 1 A stretching programme followed as a group with one person taking the session, involving a series of set stretches held for 10 – 20 seconds, repeated twice through before general warm-up of an easy 5 minute swim using any stroke.

4. Physical Education Higher Still ANALYSIS OF PERFORMANCE A Pool-based Planned Improvement Programme for Swimming Stage 2 – We used Interval Training Setting up a training schedule would be important. It could be either of the following: Swimming Front Crawl 4 lengths Full Stroke Rest 1 minute 2 lengths Legs only Rest 1 minute 2 lengths Full Stroke Rest 1 minute 2 lengths Arms only Rest 1 minute 4 lengths Full Stroke Swimming Front Crawl 4 X 1 length Full Stroke (30 seconds) 2 X 1 length Legs only Rest 1 minute between 4 X Double lengths Full Stroke (90 seconds) 2 X 1 length Arms only Rest 1 minute between 4 X 1 length Full Stroke (30 seconds) a) A simple example b) A simple example In this second example time restrictions and rest intervals have been included into the programme. This begins to make more and more demands upon the body. Once the body adapts to these demands then the programme is then improved to make further demands – this is Progressive Overload. Saint Roch’s Secondary School

5. Physical Education Higher Still ANALYSIS OF PERFORMANCE A Planned Improvement Programme for Swimming How would the training programme be monitored? By using a training logbook it would be possible to record everything; all the effects of the sessions and then adapt the programme to suit your progression. There are a number of things that can be done to create progression: a) Change the amount of time to complete the lengths: shorter / longer b) Change the amount of time to rest between swims: shorter / longer c) Increase the distance you swim but keep the same times The interval training is helping to develop your dynamic strength and anaerobic training, along with swimming at a constant pace Saint Roch’s Secondary School

7. Physical Education Higher Still ANALYSIS OF PERFORMANCE Circuit-Training The circuit may look this: *Remember weights used are medium to light Saint Roch’s Secondary School 1. Sit-ups (Abdominals) 2. Bench Press (Chest/arms)* 3. Leg extensions (Legs)* 4. Inclined sit-up(Stomach) 5. Squats (Legs)* 6. Military Press (Arms/shoulders)* 7. Skipping (Legs) 8. Press-ups (Chest/arms) 9. Step-ups (Legs) 10. Dumb-bell flies (Shoulders)* Exercise & Muscle Group Test score Maximum in 30 secs 21 18 12 14 14 17 71 19 30 10 11 9 6 7 7 9 36 10 15 5 Repetitions

8. Physical Education Higher Still ANALYSIS OF PERFORMANCE The Benefits of Interval Training and Circuit Training Interval training is a good form of exercise which allows a work/rest ratio that can be easily calculated. It can be carried out indoors, outdoors or in a pool. It develops both aerobic and anaerobic capacity. Progressive overload can be easily built into the programme through working more often (frequency), by working faster or by decreasing the rest intervals (intensity) or by exercising for longer. It allows high intensity work with limited fatigue occurring. (e.g. 4 X 30m – 90 seconds etc, as opposed to 120m flat, in addition to the other distances, cause less fatigue than swimming continuously for 30 minutes) Circuit training based on your individual requirements. Exercises alternate major muscle groups and can be adapted to focus on specific and general fitness development Progressive overload can be easily achieved and monitored. Saint Roch’s Secondary School