Programming For Open Water Swimming Success. Greg Towle National Open Water Coach Swimming Australia

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1 Programming For Open Water Swimming Success Greg Towle National Open Water Coach Swimming Australia

2 THINGS TO CONSIDER It takes a certain type of athlete to become a distance swimmer Level of commitment from both swimmer and coach Greater opportunities (no longer pool / OWS its now distance swimming, 400m 10km) Distance programming can be integrated into any program

3 THINGS TO CONSIDER Best coaches in AUS/ World have successful Development/Age Group/ Opens/ Distance/ OWS & Disability programs Ability to program and utilise space. Look for alternatives not excuses. Start teaching kids from an early age the ability to train. (Session No s / IM s / Kick / Aerobic Conditioning)

4 THINGS TO CONSIDER Specificity and smart programming Integrate OWS skills into your pool program Age / Gender / Programming It s a hard sport to do on your own. Consider this when setting goals and programs You can not afford to compromise!!!

5 MAJOR CONSIDERATIONS Skill and efficiency A. Length of stroke (optimize full range) B. Balance = arm to arm timing C. Kick combinations. Develop a kick which supplements the capabilities of the arms

6 MAJOR CONSIDERATIONS Aim to provide best travel for least effort Speed capability is Very Important (need to train speed) YOU MUST TRAIN ALL ENERGY SYSTEMS Variation in training pool Vs OWS comes in the number of sub sets rather than session type and or volume.

7 PROGRAMMING Work to a two three week cycle Work all energy systems Be specific in your programming Importance of dry land training and a good support network

8 PROGRAMMING 60Km to 100Km (which is it?) Meat and potatoes, learn to tolerate the uncomfortable Active recovery V passive recovery Kick more important than people realise. Program 2 x week 2 2.5km sets hard

9 PROGRAMMING Top distance swimmers should be able to pull! Program 2 x long pull sets per week 2.5 3Km Vary the type of pull and equipment used Importance of dry land training and a good support network

10 WEEKLY PLAN MONDAY TUESDAY WEDNSDAY THURSDAY FRIDAY SATURDAY AM Wake up Descending Set Long Pull Set+Main set Kick OFF Pull +KickMix Aerobic +Skills Quality 3-4 km PM Short Rest Challenge Set Threshold Type Work Quality Short Rest Mixed Bag

11 OWS PACING CHART 100 AVERAGE 500 SPLIT 1000 SPLIT 5000 SPLIT SPLIT Men's Worlds 5km Women's Olympic 10km Olympic 10km World 5km worlds 10km Worlds 10km

12 KICK SETS 5 x 400 (7) / (7.30) / (8) x Dec sets 1-3 (By cycle time or effort) 4 x

13 DESCENDING SETS 12 x 300 DEC 1-3 (cycle varies depending on stage of preparation) 4 X E/ 500@ pace E/ 500 easy &pace / 1000 easy timed

14 AEROBIC SETS Basic Men 4.50 to 4.30 / Women 5 to 4.40 Max Aerobic x 150 as 2 on or 2 3 x 2 on on THESE ARE THE BREAD AND BUTTER SETS

OWS SPECIFIC SETS 9 x 400 @ 5km base speed on 5 5-20 8 x 100 @ best average on 1.40 3 x 400 3 x 300 3 x 200 3 x 100 Week 1 1 @ 1.

15 OWS SPECIFIC SETS 9 x 5km base speed on x best average on x x x x 100 Week / 1.15 / 1.10 Week / 1.10 Week / 1.10 Week 4 1.1o Week / 1.10 / 1.05 ect

16 HEART RATE SETS 30 x x 100 on 30BBM 10 x 100 on 20BBM 10 x 100 on BBM OR All on 1.30 or 1500 goal speed

17 400 PACE SET 40 x 100 as 16 on (1.20) every 4 th Hard 12 on (1.30) every 3 rd Hard 8 on (1.40) every 2 nd Hard 4 on (2) PACE for BRKN 400 TIME

18 IMPLEMENT OWS SKILLS Pack swimming Feeding Turns Conditioning Supplement your pool program with OWS

19 ENSURE SWIMMER SAFETY It is everyone's responsibility, Coaches, Athletes, Parents and Officials No room for complacency in preparing OW athletes Have eyes on your athletes at all time Conditioning, preparation, implementation and recovery

20 DEVELOP SWIMMERS WITH CHARACTER NOT JUST CHARACTERS

21 THANK YOU FOR YOUR TIME

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