Ajax Aquatic Club Weekly Training Schedule and Information - 2016-2017 Hello everyone, This the outline for the NEW AJAXAQUATICCLUBElite/Gold groups. At this time we are waiting for commitments from many possible returning swimmers to make some final decisions. We would like to secure TPASpool time for at least the long course season if not the short course if possible. Andrew Miller, will implement the dry land workouts necessary to suit the needs of each of your athletes. Coach Andrew has recently completed his diploma in Health and Fitness at Durham, he is highly trained in this area of fitness. Andrew has been with the Ajax club since 1998. Over these years he was trained and mentored under the direction of our previous head coach. He has been coaching since 2009 and full time coaching since 2012. Andrew is highly motivated and very aware of the high standards required at this level in both the pool and dry land areas and in this club as a whole. Coach Andrew will work specifically with the Elite group of swimmers in the pool and dry land sessions to ensure this group of swimmers will receive the attention during each workout as required at this level. He will work under the constant direction of Gold coach Tom and I and he will follow the previous proven Ajax template for Elite swimmers, this template has proven successover and over. Coach Andrew will implement these sets and make available the tools necessary for these athletes to continue their successesat their level and also maintain the discipline necessary to make this happen. Most recently our club purchased an underwater camera and tv. This will be used for the underwater stroke analysis and technical corrections. Eachathlete will receive one on one feedback in this area on a regular basis. We are excited about the new club and it's potential.
Coach Tom and I managed to start a BRAND NEW AJAX AQUATIC CLUB very quickly. This is mostly due to the fact that Swim Ontario knows that we are experienced long time respected coaches who obviously love what we do and know how to do it. We did this with only the remaining membership and their constant support and we are grateful. We are very confident moving forward that our new Ajax Aquatic Club can be highly successful too! Our most recent successes being 4th at CR Long Course, out of 31 Regional clubs and most recently 11th at Festivals out of 57 clubs. These are amazing results considering we lost approximately 40 swimmers last November. We know Ajax is on track again...it just takes time and patience and this was a really tough season for all of us. It's our wish that many former swimmers will return home and swim together once again. We know as coaches that much of the training that is done at this level needs to be intrinsic to each athlete. But, we also know that the extrinsic motivation of their team mates training together again will create an awesome training atmosphere for everyone including the coaches. Here is the bottom line..if you are going to make another move, why not make this move back to your home pool and swim with your fellow swimmers once again. As your coaching staff, we will do our best accommodate all of your swimmers to the best of our abilities and hope to see you again soon. Thank you, Your coaching staff Coach Tom/Cathy/Andrew
GOLD ELITE PROPOSED SCHEDULE Monday Tuesday Wednesday Thursday Friday gold/elite am ACC 5:05-7:30 5:05-7:30 5:05-7:30 5:30-7:30 5:05-7:30 elite/gold elite only gold only elite/gold elite only gold/elite pc ACe 4:00-6:00 4-5 6-6 OFF ALL 4-55-6 4:00-6:00 elite/gold gol/ elite gol/elite gol/elite separately separately Saturday AM ELITE 5-8 POOL 8-9 DRY AM GOLD 6-9 POOL 9-10 DRY Saturday afernoon ELITE ONLY 3-5 PM POOL LOCATION tba ELITE SWIM TOTAL 17 HOURS WITH 3 DRYLAN 10 SWIMMERS GOLD SWIM TOTAL 13 HOURS WITH 3 DRYLAN20 SWIMMERS "J. ~o.uar/~ +~... ~....L... ~... (" ~~',,~..r "\ o,.. -.N\,. c "F, l'i"f'i\: <,.' in\ W
Training Criteria - 2016-2017 Group Elite Gold Coach/Swimmer 1/10 1/20 Training Hr/Wk-H20 17hr 13hr Dry Land Hr /Wk 3 hr 3 hr Season Age Range Pre- requisite -Sept through July -Sept through July 12 & over 11 & over AGNQualifier Festival, C.R. qualifier or Grandfathered equivalent transfer Sen Nats Festivalj AGN CR Focus Meets Easterns &AGN Point scoring at Point scoring at Group Focus AGN,SEN NAT Festival or AGN Training ZonesJWk Easterns #1 Aerobic (A) FR, #1 Aerobic (A) FR, #2 Anaerobic (AN) #2 Anaerobic #3 A- ST, (AN) #4 AN, #3 A- ST, #5 speed 1M, #4 AN, #6AN, #5 speed 1M, #7 A-1M, #6AN, Work-out m #8AN #7 A-1M 6000m 5000m Technical Focus elimination of all Full dev. of all 4 major technical strokes so that errors striving an 1Mbased for perfecting training strokes program can be delivered effectively Skill Focus acquisition of develop dives, reliable turns, breakouts, turns, underwater kick underwater kick & breakouts and dives
Ajax Aquatic Club Training Criteria - 2016-2017 Group Elite Gold Dry land Age appropriate Introduction general to strength, development of power, speed Focus strength, power, and mobility speed & mobility exercises Learn to be Perfect Selfintrinsically attendance motivated- swim encouragedfor yourself- learn aim to move to Management Focus to tune out Elite- athlete's unhelpful lifestyle in feedback- set terms of sleep goals beyond & diet social inclusion & being in shape All races A1I200's & Key Races 400's Training Objectives Mastery of Introduction training to training protocols: clock with all reading, training descending, protocols: negative splitting, clock reading, stroke counts, stroke counts, kick counts, breathing breathing patterns, kick patterns, goal counts, times - descending, development of negative race specific splitting, goal speed & aerobic times, test sets endurance & develop speed & general endurance
Group Ajax Aquatic Club Annualized Training Plan - 2016-2017 Section C Elite/Gold -stroke correction (intensive: teaching) -kick every main set -gradual lift of volume 1-3 -pure speed -aerobic main set focus: development (both types) -anaerobic main set focus: lactate production (active rest) 4-6 7-12 -stroke correction (extensive: drilling, sets, equipment, programming) -main sets begin in snapshots -volume continues to lift -pure speed continues -aerobic main set focus: development (both types) -anaerobic main set focus: lactate production (active rest) -warm-ups become standardized (choose 2- one for aerobic and one for anaerobic practices) -main sets reach ideal volume -speed shifts to speed endurance -aerobic main set focus: threshold (descend to race pace) -anaerobic main set focus: lactate production (passive rest/best average) -warm-ups become perfected -main sets reach ideal intensity (below RP) -speed endurance continues 13-18 -aerobic main set focus: intensify to quality aerobic (race pace in aerobic context) but reduce to 2x per week. -anaerobic main set focus: shift to lactate tolerance but reduce to 2x per week. -use two extra practices for recovery (skill, technique, and 1500m low aerobic zone) -warm-ups continue -main sets continue unchanged 19-24: -speed shifts to motor potential (speed endurance with fins) -aerobic main set focus: n/a pre-competition -anaerobic main set focus: n/a phase (continues -main sets become "mixed" broken swims. Multi repeat race pace efforts on short rest. until 4 da~s before -standard warm-down is introduced target meet)
Ajax Aquatic Club Annualized Training Plan- 2016 2017 25-34 Elite/Gold -warm-ups have been perfected -main sets reach increased intensity (below RP) -speed endurance continues -aerobic main set focus: intensify to quality aerobic (race pace in aerobic context) but reduce to 2x per week. -anaerobic main set focus: shift to lactate tolerance but reduce to 2x per week. -use two extra practices for recovery (skill, technique, and 1500m low aerobic zone) 35-40 -warm-ups continue -main sets continue unchanged -speed shifts to motor potential (speed endurance with fins) -aerobic main set focus: nla -anaerobic main set focus: nla -main sets become "mixed" broken swims. Multi repeat race pace efforts on short rest. -standard warm-down is re-introduced
~ -\ <t' '>~ ~ tit i'rx.l."ji\ r '...L y 'l0 \" "- UHf"". Ajax Aquatic Club TENTATIVE Competition Schedule - 2016-2017 Date Meet Elite Gold Silver Bronze Shark OCTOBER Hall of Fame X X NOVEMBER Newmarket X X X X Some non qualified AGleswim X X NOVEMBER Oshawa x x x distance I DECEMBER Lisa Flood- X X X Pickering DECEMBER Vaughan X New X DECEMBER Ontario Winter X X SIC Provincial Qualified Qualified Champs JANUARY EASTERN CUP X JANUARY ETOBICOKE AB Non qual X X X JANUARY Pickering Winter X X X X swimmers last fest chance close to CR or Fest
Ajax Aquatic Club Competition Schedule - 2016-2017 Date Meet Elite Gold Silver Bronze Shark FEBRUARY CR SHORT COURSE X X X X ALL QUAL CHAMPS FEBRUARY SHORT COURSE X X X X ALL QUAL FESTIVALS FEBRUARY Oshawa - Durham X X X NON qualified cup CROR Fest MARCH 3 ONTARIO SPRING X X All qualified LIC PROVo CHAMPIONSHIPS April 2 1st Ajax Meet XNew X April Pentathlon x x APRIL 15 GROOTVELD U OF T X X MAY SCARB PAN AM X X INVITATIONAL MEET May HICKEN X X MAY only OSHAWA SPRING X X X X X last chance for FLING CRor FEST JUNE 2 AGI X X All Qualified INTERNATIONAL JUNE 9 LONG COURSE CR X X X X All Qualified CHAMPS ~-----.-- --------- ~-
Ajax Aquatic Club Competition Schedule - 2016-2017 Date Meet I Elite I Gold I Silver I Bronze I Shark I JUNE All SHORT COURSE X X X X Qualified SUMMER FESTIVALS June Quebec cup x JUNE 30 ONTARIO X X All Qualified PROVINCIAL long COURSE CHAMPS JULY LIC SENIOR X All QUAL NATS
Ajax Aquatic Club Athlete Program Elite/Gold This is a modern family program, no parent commitment or fundraising etc... Registration fees include the months of Sept through July. Registration in either of these groups assumes qualified competitors will train and compete until the last meet of their season. Registration cost includes: All Pool workouts and Dry land training SNCFees 3 Team Racing Caps 1 Team T-Shirt 1 Team Hoodie All Meet Fees (Additional cost for team Travel not included) 1 Athlete Awards Banquet Ticket The Elite Registration Fee is $5500 plus HST$6,200 Paid in 3 cheques, Sept 1, 2016, January 1st 2017, April 1, 2017 "10 per group" (no refunds after April 1st) The Gold Registration Fee is 5,000 plus HST$5,600 To be paid in 3 cheques, Sept 1, 2016, January 1, 2017, April 1, 2017 "20 per group" (no refunds after April 1st)