Bolles Swimming FAVORITE SETS BASE & THE DOUBLE TAPER

Bolles Swimming FAVORITE SETS BASE & THE DOUBLE TAPER

Borrowed idea -needed a base to set up training intervals - Based on best time of 200 stroke event

Main Set basis Formula Divide 200 best time by 4 to get 50 pace A1 = add 10sec to 50pace (Aerobic 1) A2 = add 7.5 to 10sec (Aerobic 2) A3 = add 5 to 7.5sec (Aerobic 3) ANT = add 3.5 to 5sec (Anaerobic Threshold) HPE = add 2 to 3.5sec (High Performance Endurance) Race Pace = add -1 to 2sec

Sample Sets Main Set Fly/breast [4200] - SCY Short axis SCY 6x75 paddles only (2 kick pull swim / 1free / 2 1kick 4pull breast or 2L-2R-2swim fly / 1free) 115 } 3x50 at A1 + 2x50 at A2 + 1x50 at A3 on 45, 50, 55 } 1x150free paddles (50swim 25drill) on 230 } 2x100 at ANT on 140 } 1x100smooth on 2 } 1x100 at HPE on 120 } 1x100 paddles (25scull 25drill) on 3 } x2 Long axis LCM Free/back [4200] - LCM 6x75 paddles only (2kick pull swim / 1free / 2 (3left, 3rigth, 3dbl or cycles) / 1swim) on 120 } 3x50 at A1 + 2x50 at A2 + 1x50 at A3 on 45, 50, 55 } 1x150free paddles (50swim 25drill) on 230 } 2x100 at ANT on 140 } 1x100smooth on 2 } 1x100 at HPE on 120 } 1x100 paddles (25scull 25drill) on 3 } x2

Sample Sets Top = slower time of energy system Bottom = faster time of energy system Main Set - 400 down 4x75 (25kick - 25drill - 25swim build to 7/8rpe) on 120 } 3x100 at A2 bottom on 120, 130, 140, 150 } 4x50 (25kick - 25drill) on 60 } 2x100 at A3 bottom on 130, 140, 150, 2 } 1x100smooth on 2 } 1x100 at ANT on 120, 130, 140, 150 } 30rest } x3

Sample Sets 3) Main set Descending within an energy system 6x50 at A2 mid on 45, 50 + 1x100 (50kick - 50drill) on 215 5x50 desc from A3 top - bottom on 45, 50 + 1x100 (50k - 50dr) on 215 4x50 desc ANT top - bottom on 50, 55 + 1x100 (50k - 50dr) on 215 3x50 at HPE mid on 55, 60 + 1x100 (50k - 50dr) on 215 1x200build from A2 effort to HPE effort by 50 + 100ez on 3

Double Taper Every year Double Taper in the Fall / Winter High School state championships - 1 st or 2 nd week of November Time Trial 3-4 days after State meet Winter Juniors or Gator Invitational 1 st & 2 nd week of December

Double Taper Good practice for college Conference meet, Last Chance, NCAA s Olympic Trials Olympics World Trials World Championships, etc

Double Taper Key components: Base training for Bolles it is usually March July After 1 st taper 3 4 day increase to 90% - 95% of peak yardage Not necessarily the intensity Emphasis on aerobic Day 6 hit race pace again 1 week of training at 85 90% of peak Depending on when next meet is start the taper process Swimmers will feel soreness 1 st week or so

Double Taper TRUST THE PROCESS!!!!!!!

CLUB EXCELLENCE WISDOM WEDNESDAY 2017 SERIES DALE PORTER THE BOLLES SCHOOL SHARKS 7400 SAN JOSE BLVD. JACKSONVILLE, FL 32217 PORTERD@BOLLES.ORG CELL: 904-708-9052 WWW.BOLLESSWIMMING.ORG

FAVORITE WORKOUTS SEASON PLAN PROGRESS SET YARDAGE BY WEEK AEROBIC ANAEROBIC RECOVER PROGRESS FROM P+4, P+3, P+2, P+1, P PROGRESS FROM ACTIVE REST, 1:.4, 1:.6, 1:.8, 1:1, 1: 1.5 JUST WORK. NO EXPECTATIONS WITH TIME. WORK THE KICK FOCUS ON ANY TEAM WEAKNESS VARIABLES STOKE WEEKLY PLAN SPEED (ALTERNATE WEEKS OF 50, 100, 200, 400) POWER VERY AEROBIC (ADD 1K TO SET) KICK FLY BACK BREAST IM (ALTERNATE TRANSITION W/TEMPO) UNDER OUTLINE TALKING POINT STROKE TEACHING POINT RACE PACE EQUIPMENT SWIM MEET NOTES CHALLENGE/FUN UNDERSTANDING OTHER PROGRAMS

Season Plan 2016-17 Meets set goal Aug 15-20 legs 1000 22-27 Catch 1200 Sep 29-3 aerobic P+4 1400 5-10 Season Opener aerobic P+3 1500 12-17 EAJ Meet anaerobic AR 1600 19-24 recover 1700 19-24 aerobic P+2 1800 Oct 26-1 very aerobic p+3 1900 3-8 anaerobic AR 2000 10-15 BSS October Meet recover 2100 17-22 aerobic P+1 2200 24-29 anaerobic AR 2300 Nov 31-5 recover (5000) 2400 7-12 aerobic P 2200 14-19 YCF Turkey Meet anaerobic 1:.4 2000 21-26 recover 1800 Dec 28-3 aerobic P+2 1600 5-10 YCF "A" Meet/"B" Champs race ready 1200 12-17 very aerobic P+3 1400 19-24 Aerobic P+2 1600 26-31 anaerobic 1:.6 1700 Jan 2-7 recover 1900 9-14 very aerobic P+2 2100 16-21 EAJ Meet aerobic P+1 2300 23-28 Anaerobic 1:.8 (3000 time) 2500 Feb 30-4 BSS Feb Meet very anearobic 1:1.5 2300 6-11 recover 2100 13-18 EAJ Meet aerobic P 1900 20-25 BSS Last Chance Anaerobic 1:1 1500 +100 Mar 27-4 recover 1000 +100 6-11 FLAGS, Stuart aerobic descend to P-1 500 +100

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Recover 1500 (50) Daily Plan 1 Power-Fly 2 Aerobic descend P-1 1300 (100) 3 Very Aerobic-Back 4 Kick-Breast 5 Speed-IM (Fl-Bk) 6 Power-Under 7 Very Aerobic-Fly 8 Kick-back 9 Anaerobic AR 1000 (200) 10 Speed-Breast 11 Power-IM (Bk-br) 12 Very Aerobic-Under 13 Kick-Fly 14 Speed-Back 15 Power-Breast 16 Recover 800 (400) 17 Very Aerobic-IM (Br-Fr) 18 Kick-Under 19 Speed-Fly 20 Power-Back 21 Very Aerobic-Breast 22 Kick-IM (Fl-Bk) 23 Rest 600 (50) 24 Speed-Under 25 Power-Fly 26 Very Aerobic-Back 27 Kick-Breast 28 Speed-IM (Bk-Br) 29 Power- Under

Outline t= train like a worrior t= show compassioneveryday t= dealing w/ adversity t= bad meet? Getting back on track 1= 50 1= 400 1= 200 1= 125 k= 25 k= 300 k= 175 k= 100 s= fl s= bk s= br s= fly/bk f= streamline f= hands ready off f= hard wall f= legs off 2= 150 2= 75 2= 800 2= 250 k= 125 k= 50 k= 400 k= 200 r= 50 fr r= 100 fr r= 200 fr r= 400 fr q= paddle q= finger paddle q= snorkel q= board 3= 300 3= 175 3= 100 3= 1500 k= 250 k= 150 k= 75 k= 800 m= looking at flip m= tape rotation fr m= tape rotation bk m= tape head flip c= no goggle c= relay c= no breath c= 25 dolphin back bs= manipulate breast ft bs= super 500 pg. 25 bs= squirtgun kick set bs= only counts if make

OPEN TURN APPROACH STRAIGHT LINE SHOULDERS LEVEL HIPS LEVEL ACTION #1 KNEES PULL TOWARDS CHIN ACTION #2 LEAD ELBOW RECOVERS UNDER SHOULDER ACTION #3 BREATH JUST PRIOR TO RE-ENTRY

OPEN TURN PROGRESSION LEVEL 1 (BEGINNERS - 8 & UNDER) INTRODUCE TWO HAND TOUCH FOR BREAST AND FLY ELBOW YOUR BROTHER, PHONE YOUR MOTHER. LEVEL 2 (NOVICE 9 & UNDER) TIGHTER ROTATION AND MORE TECHNICAL INSTRUCTION INTRODUCE HEAD POSITION-LOOKING TO THE SKY LEVEL 3 (ADVANCED 10 & UNDER) BEGIN TEACHING THE ACTION STEPS IN THIS WEBINAR LEVEL 4 (14 & UNDER) EXPECT THESE STEPS IN LESS THAN 1 SECOND

APPROACH STRAIGHT LINE SHOULDERS LEVEL, HIPS LEVEL

ACTION #1 & #2 1. PULL KNEES TO CHIN 2. RECOVER ELBOW UNDER SHOULDER (ATTEMPTING MEDIOLATERAL ROTATION)

BREATH JUST BEFORE RE-ENTRY ACTION #3

OTHER VARIABLES KNOW WHERE YOU WANT THE HANDS ON THE WALL WITH GUTTER, FINGER PADS ON FRONT LIP WITHOUT GUTTER, FINGERS JUST ABOVE THE SURFACE KNOW WHERE YOU WANT THE TRAIL HAND RECOVERING FACE UP = OVER ITS OWN SHOULDER FACE DOWN = STRAIGHT TO STREAMLINE LEAVE WALL ON THE LEGAL PLANE SHOULDERS AT OR PAST VERTICAL TOWARDS THE BREAST FOR FLY SHOULDERS AT OR PAST VERTICAL TOWARDS THE BACK FOR FLY-BACK ON THE BREAST WHEN LEAVING THE WALL FOR BREASTSTROKE SHOULDERS AT OR PAST VERTICAL TOWARDS THE BREAST FOR BREAST-FREE

COMMON ERRORS ROTATION OF THE HIPS AND SHOULDERS ON APPROACH SETS UP ANTERIOR/POSTERIOR ROTATION INCREASED DRAG LOSS OF CORE LIFT UNEVEN LEVERS AT TOUCH

COMMON ERRORS GRABBING GUTTER LIFTING FOR BREATH PRIOR TO INITIATING ROTATION

DRILLS BACK TUCK PHANTOM WALL SNORKEL NOODLE HIGH TOUCH PAD TEMPO TRAINER