Training Tips
A few tips on getting the best from your training.
The training programme
The training programme at Maxwell delivers a balance between technique and physical development. When you first start the emphasis is on development of stroke technique, t
urns, starts, as well as fitness. As you progress there is greater emphasis on endurance and building your cardiovascular system to enable you to race hard for longer.
Training sessions are designed to make the most of the body’s ability to adapt to changing and progressively greater challenges. Sessions are planned so that you perform your best at the times that are important. It is impossible to do personal best times every time you compete but to perform at your peak it is important to put the work in when it is necessary. At some competitions it is important to just race as hard as you can even though personal bests aren’t expected.
To plan properly for a season the whole year is divided into cycles, which are progressive. A group of weeks is called a mesocycle. Each week in a mesocycle is called a microcycle. During each microcycle the sessions are cycled into sets of varying intensities. Mesocycles are planned on the assumption that the swimmer will attend every session they are advised to by their Coach. The more sessions a swimmer attends the better the cycle will work for them and the better they’ll handle any subsequent cycles and vice versa.
Training guidelines
¨ Check that your swim wear and goggles etc. are in good working order.
¨ Bring a drinks bottle on to the pool side but do not share drinks bottles.
¨ Visit the toilet before the start and arrive on the pool side in good time.
¨ Do not distract other swimmers from their training set.
¨ Streamline properly on all starts and turns.
¨ Practice correct finishes on all training sets.
Training progression
To be a successful competitive swimmer you must always be dedicated to your training. As you get older it becomes more important to train longer and more consistently.
The Amateur Swimming Association have made recommendations for the number of hours a swimmer needs to train to attain a high standard. A Senior swimmer (16 years and older) is recommended to do 18-20 hours of training a week as well as gym work. A high performing swimmer over the age of 12/13 years is recommended to do at least 12 hours training. For this reason, in some squads Maxwell Swim Club ask the swimmers to train a minimum number of hours or else the swimmer will not progress effectively.
A Positive Attitude
Believers are achievers!
Training is not just about developing the body but also the mind. Regular attendance and a good work ethic during each session will help bring the confidence and self belief needed for real success.
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