L.T. for kids: Losing Time<br />Wayne Goldsmith<br />www.swimcoachingbrain.com<br />www.sportscoachingbrain.com<br />
What will we be talking about?<br />L.T. – not for kids: Losing time.<br />P.A.C.E. <br />Engagement<br />
LT for 12 and under…the case for.<br />It looks like they are training hard so everyone feels good about the workout;<br /...
LT for 12 and under…the case against.<br />Lactate is not the name of the game;<br />They don't race over distances requir...
So why do it?<br />Because it is easy to do it<br />
Old way…Better way<br />Old way - push the kids as hard as possible at or above L.T. in every workout for a few months, ta...
And now…a change of P.A.C.E.<br />
The real world………..<br />67 kids in four lanes.<br />1 assistant coach.<br />2 heart rate monitors.<br />3 kids trying to ...
P.A.C.E. System<br />P = PREPARATION AND PRACTICE PACE = easy swimming - around 50-60% max speed for warm up / warm down /...
P.A.C.E Explained<br />PACE ONE - Practice and Prepare Pace.<br />Pace one is slow, easy, relaxed swimming (but with good ...
And now, to Engage you….<br />Please stand up.<br />Give yourself as much space as possible.<br />All the usual disclaimer...
Some stuff you have to get into…<br />Psycho-physiology – the future.<br />Sports mindfulness<br />Unchain your mind, coac...
For example, 5 x 200 – current thinking.<br />5 x 200 (volume) at a pace of 75% maximum speed (intensity) on a 3:30 cycle ...
The Engagement Factor<br />Engagement Factor 1: Warm up (early stages) / swim down / recovery: Focus on relaxation, ease o...
Physiology based workout<br />Warm up - PACE 1 (see P.A.C.E table ): Easy 400 freestyle on 6:30 / 8 x 50 Back kick in stre...
Psycho-physiology workout<br />Warm up - PACE 1 (see P.A.C.E table ): Easy 400 freestyle on 6:30 / 8 x 50 Back kick in str...
Old method – Bettermethod.<br />Old method: 12 x 100 metres on 1:45 holding the target intensity level for example PACE 2:...
Summary<br />Coach more – LT Less;<br />Adopt an integrated approach;<br />Simplifyyour training zones – P.A.C.E;<br />Eng...
Thanks.<br />Wayne Goldsmith<br />www.swimcoachingbrain.com<br />www.sportscoachingbrain.com<br />www.businesscoachingbrai...
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Australian Swimming Coaches and Teachers Association Convention Presentation 2011

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The philosophy behind the Engagement Factor is simple: it is an easy, practical way to incorporate a focus on mental skills into swimming workouts and thereby make workouts more efficient and effective.

When combined with the P.A.C.E. system of managing training intensity, the Engagement Factor provides a simple, practical way for young swimmers and their coaches to ensure the optimal stimulation and integration of physiological and psychological factors in training and preparation.

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Australian Swimming Coaches and Teachers Association Convention Presentation 2011

  1. 1. L.T. for kids: Losing Time<br />Wayne Goldsmith<br />www.swimcoachingbrain.com<br />www.sportscoachingbrain.com<br />
  2. 2. What will we be talking about?<br />L.T. – not for kids: Losing time.<br />P.A.C.E. <br />Engagement<br />
  3. 3. LT for 12 and under…the case for.<br />It looks like they are training hard so everyone feels good about the workout;<br />It keeps the noisy and disruptive kids quiet;<br />Their parents like it because the kids are too tired to argue with them, and they sleep!<br />Check this out!!<br />
  4. 4. LT for 12 and under…the case against.<br />Lactate is not the name of the game;<br />They don't race over distances requiring high level L.T. adaptation abilities;<br />Most of the events they race over are approximately 50% dives, turns, underwater swimming and finishes;<br />Leaves them fatigued and impacts on their ability to swim at max or near speeds in training during speed development training;<br />L.T. is the proverbial metabolic "no man's land" for swimmers aged 12 and under;<br />Slow work too fast and their fast work too slow - developing neither endurance or speed.<br />
  5. 5. So why do it?<br />Because it is easy to do it<br />
  6. 6. Old way…Better way<br />Old way - push the kids as hard as possible at or above L.T. in every workout for a few months, taper them for a few days and hope it all comes together on race day or......<br />Better way - adopt a common sense, practical, sensible approach that helps develop the swimmers' physical, mental, technical and tactical abilities in a way which is relevant and appropriate to their competition goals.<br />
  7. 7. And now…a change of P.A.C.E.<br />
  8. 8. The real world………..<br />67 kids in four lanes.<br />1 assistant coach.<br />2 heart rate monitors.<br />3 kids trying to drown each other.<br />1 kid picking his nose and flicking it at the girls in lane 2.<br />The boys in lane 3 trying to pull each others goggles off and throw them up to the backstroke flags.<br />25 swimmers not finishing on the wall.<br />4 swimmers getting out to go to the toilet mid set.<br />16 of the swimmers didn’t listen to your instructions.<br />17 don’t know how to take heart rate accurately.<br />22 would prefer to be somewhere else.<br />9 of them had cross country at school today and are fatigued.<br />7 of them didn’t eat lunch.<br />
  9. 9. P.A.C.E. System<br />P = PREPARATION AND PRACTICE PACE = easy swimming - around 50-60% max speed for warm up / warm down / drills / skills / recovery;<br />A = AIR-ROBIC = endurance development - around 70-80% max speed;<br />C = COMPETITION SPEED = training done at target race speed with race mechanics, race quality skills and race breathing patterns;<br />E = ELECTRIC SPEED = neural stimulation, speed development training - max/ supra max speed.<br />Little kids NOT little big-kids<br />
  10. 10.
  11. 11. P.A.C.E Explained<br />PACE ONE - Practice and Prepare Pace.<br />Pace one is slow, easy, relaxed swimming (but with good technique and skills of course). It is the ideal pace for warm up, warm down, skills, drills and recovery;<br /> PACE TWO - Air-robic Pace.<br />The core of most age group programs, Pace Two creates, builds and develops endurance capacities for the short and long term;<br />PACE THREE – Competition Specific Pace.<br />Pace three is about preparing swimmers for the specific demands of competition swimming - i.e. to swim at the pace targeted to perform well at their next meet;<br />PACE FOUR - Electric Pace.<br />Electric Pace is speed development. It is work performed at maximum speed over short distances with the aim of developing real speed through stimulating neuro-muscular adaptation mechanisms.<br />
  12. 12. And now, to Engage you….<br />Please stand up.<br />Give yourself as much space as possible.<br />All the usual disclaimers – don’t do it if you have an injury or illness.<br />We are going to breathe together.<br />
  13. 13. Some stuff you have to get into…<br />Psycho-physiology – the future.<br />Sports mindfulness<br />Unchain your mind, coaches.<br />
  14. 14. For example, 5 x 200 – current thinking.<br />5 x 200 (volume) at a pace of 75% maximum speed (intensity) on a 3:30 cycle (intensity) - which are all physical variables.<br />5 x 200 on 3:30 holding 75% maximum speed / stroke count of ABC and stroke rate of DEF.<br />
  15. 15. The Engagement Factor<br />Engagement Factor 1: Warm up (early stages) / swim down / recovery: Focus on relaxation, ease of movement and slow, steady breathing;<br />Engagement Factor 2: Warm up (later stages) / long endurance work: Focus on relaxation, flow, "switching on" to the workout;<br />Engagement Factor 3: Most conditioning work: Combination of relaxation and rhythm whilst focusing on skills execution and technique;<br />Engagement Factor 4: Drills and skills work. Focus on attention to detail, purposeful movements, quality in execution;<br />Engagement Factor 5: Competition preparation work and speed development - i.e. total concentration and focus to stimulate neural adaptation mechanisms and simulate competition conditions.<br />
  16. 16. Physiology based workout<br />Warm up - PACE 1 (see P.A.C.E table ): Easy 400 freestyle on 6:30 / 8 x 50 Back kick in streamline on 1:30;<br />Drills and skills - PACE 1 (see P.A.C.E table ) 8 x 25 lateral freestyle kicking drill on 45 / 8 x 25 lateral 6 x 6 freestyle drill on 40;<br />Main set - PACE 2 (see P.A.C.E table ) 8 x 200 metres freestyle on 3:15;<br />Sprint development -  6 x 50 metres as  (20 metres best stroke at maximum speed PACE 4 / 30 metres recovery freestyle PACE 1);<br />Swim down - PACE 1 (see P.A.C.E table ) 400 as alternate 25s backstroke / freestyle.<br />
  17. 17. Psycho-physiology workout<br />Warm up - PACE 1 (see P.A.C.E table ): Easy 400 freestyle on 6:30 / 8 x 50 Back kick in streamline on 1:30 - Engagement Factor 1-2;<br />Drills and skills - PACE 1 (see P.A.C.E table ) 8 x 25 lateral freestyle kicking drill on 45 / 8 x 25 lateral 6 x 6 freestyle drill on 40 - Engagement Factor 4;<br />Main set - PACE 2 (see P.A.C.E table ) 8 x 200 metres freestyle on 3:15 - Engagement Factor 2-3;<br />Sprint development -  6 x 50 metres as  (20 metres best stroke at maximum speed PACE 4 / 30 metres recovery freestyle PACE 1) - Engagement Factor 5 on sprints / Engagement Factor 1 on recovery;<br />Swim down - PACE 1 (see P.A.C.E table ) 400 as alternate 25s backstroke / freestyle - Engagement Factor 1.<br />
  18. 18. Old method – Bettermethod.<br />Old method: 12 x 100 metres on 1:45 holding the target intensity level for example PACE 2:<br />New method: 12 x 100 metres on 1:45 holding the target intensity level of PACE 2 at an Engagement factor of 3 - or 12 x 100 on 1:45 P2 E3.<br />
  19. 19. Summary<br />Coach more – LT Less;<br />Adopt an integrated approach;<br />Simplifyyour training zones – P.A.C.E;<br />Engage your athletes: work with them not at them, through them or around them;<br />Mind andBody..the key.<br />
  20. 20. Thanks.<br />Wayne Goldsmith<br />www.swimcoachingbrain.com<br />www.sportscoachingbrain.com<br />www.businesscoachingbrain.com<br />Email: wayne@moregold.com.au<br />

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