2010 TAC Masters plan
With the 2010 season almost upon us, I thought I would let you know what I am planning this year based on what we achieved last year - and where I think the squad can go this year...
I am more than likely to be going to Australia with my family at the end of March/beginning of April. Therefore, please let me know if you would like to start the season without me at the end of March or whether you are happy to do your own swimming and wait for me to return in early April before we start the season proper. Your choice!
Positives of 2009
I think the positives from last year which I would like to build upon this year are as follows:
- Weekly mix - the 'regular' variety within each week (ie Wednesday test sets, Friday technique work etc.)
- Sprints - at the end of every session
- Test set - the concept of efficiency and upper body strength which this developed
- Group dynamics - the way we managed to cater for a diverse group
- Structure of the season - starting in April with lots of aerobic work and finishing up in October with race paced sets with lots of rest
Negatives of 2009
I think the negatives from last year which I would like to fix up this year are as follows:
- my absences due to professional and personal reasons
- the time required to update the spreadsheet
- needing to get the weekly programs completed before the Monday AM session
Therefore, with these in mind, I have laid out a plan for 2010 that aims to consolidate on the positives and eliminate the negatives of 2009. I would like to get your feedback on this if you wish - and I will try to cater for most of your suggestions if I can.
New initiatives for 2010
To help eliminate some of the negative points from 2009, I have come up with the following ideas for 2010:
- Online spreadsheet - with Jimmy's help I am trying to create an online version of this so that you can each enter you own Test Set data this year (optional). This will mean that I don't need to spend any time updating the spreadsheet every week on top of preparing the weekly programs. FYI, the preparation of the week's programs takes at least 1 hour and this increases with the spreadsheet commitments...
- Weekly programs - as per my last discussion with Susanna, I will be sending the programs to TAC a week in advance this year so that you all know the program for a given week during the previous week. Amongts other things, this will make printing out the programs easier for TAC.
- Test Set - this will not be a simple 1km set like we did last year. It will be a 2km set done in a mixture of fun ways including pyramid pull sets and sets of 200's. This will also be the only pull work we do during the week - in other words, the rest of the week will involve swim, drill and kick but no further pull work. On the Test Set day (likely to be Wednesdays) the idea will be to do the warm up and a short initial set, then straight into the Test Set (2km) followed by a couple of sprints before we swim down and get out.
- Tuition sets - for half of one session a week (likely to be Fridays) I will take a few swimmers into one lane and work on their individual needs while the rest of the squad does a drill set or two in the other lanes. I will rotate the swimmers that I take into a separate lane for tuition from week to week. I think people like Stewart and Bruce will really appreciate this.
Season structure
Early April – end of June: heavy aerobic work with limited rest so that we all build up a strong aerobic bases by the end of June. This will involve a lot of kick work.
Early July – end of September: lighter aerobic work with interesting drill sets by the end of September, and a fair bit of IM switch work. Kick sets will decrease slightly, but some HR sets on Saturdays!
Early October – end of November: race paced work.
The BDPA Insider – July 6, 2010
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