There will be no training on the following dates:
- Saturday 14th September 2019
- Saturday 28th September 2019
- Saturday 09th November 2019
- Saturday 01st February 2020
- Saturday 29th February 2020
- Tuesday 31st March 2020
- Saturday 04th April 2020
- Saturday 25th April 2020
- Saturday 02nd May 2020
- Saturday 09th May 2020
- Saturday 04th July 2020
- Tuesday 07th July 2020
- Saturday 09th July 2020
- Tuesday 14th July 2020
August Training Plan
|Mon 5th||Tues 6th||Wed 7th||Thurs 8th||Sat 10th|
|F/C 400m||Goal Set 5x||B/C 200 m||Br/S 100 m||FLY 50 m|
|Mon 12th||Tues 13th||Wed 14th||Thurs 15th||Sat 17th|
|IM 400 m||No. 1 200 m||Goal Set 6x||F/C 100 m||B/C 50 m|
|Mon 19th||Tues 20th||Wed 21st||Thurs 22nd||Sat 24th|
|BR/S 200 m||Goal Set 7x||Fly 100 m||No. 1 50 m||F/C 400 m|
|Mon 26th||Tues 27th||Wed 28th||Thurs 29th||Sat 31st|
|IM 200 m||B/C 100 m||Goal Set 8x||FLY 100 m||BR/S 100 m|
September Training Plan
|Mon 2nd||Tues 3rd||Wed 4th||Thurs 5th||Sat 7th|
|200 m o/c||Goal Set 7x50||400 m fc or IM||50 m fly or No.2||100 m No.1|
|Mon 9th||Tues 10th||Wed 11th||Thurs 12th||Sat 14th|
|50 m No.1||100 m No.1||Goal Set 6x50||Sprints, sharpening and aerobic||No training at
|Mon 16th||Tues 17th||Wed 18th||Thurs 19th||Sat 21st|
|200 m fc||Goal Set 5x50||100 m fly||200 m No.1||Goal Set 4x50 m and 1500m training|
|Mon 23rd||Tues 24th||Wed 25th||Thurs 26th||Sat 28th|
|400 m IM||100 m fc||50 m o/c||100 m No.1||No training at
|50 m fc or fly|
Goal Set 6 August to 21 September 2019
|Date||Venue||No. of Reps|
SPECIFIC COMPETITION BASED TRAINING FOR ALL DISTANCES
SCBTFAD is a new training programme designed by the SCB coaching team, based on the wants & needs of the club members (feedback from 2018 members’ survey).
The programme is focussed on preparing swimmers for competition by relating the main training sets to each individual’s (current – probably not lifetime!) personal best times – or racing target times.
In the future, each training session in the monthly plan will be described by the stroke (or IM) and race distance that will be used to deliver the main set. These descriptors are simpler and probably more easily understood: consequently each training session is more likely meet members’ expectations.
N.B that the distance shown in the plan is not necessarily the repetition distances to be completed in the set.
E.g. if the focus for the set is 200 fly a typical set would be 4 x (8 x 25) with 20 second rest – with an extra minute between sets. So if your PB is 2:40 then your target time for each repetition would be 20 seconds and you would go on a swim plus rest time of 40 seconds: so 8 x 25m four times through.
Where the focus for the set is 50m, then the rests will normally be much longer – with very fast swimming and rests (possibly active) will enable full recovery: so 2 to 4 minutes.
An essential feature of the new programme is that swimmers will be encouraged to strive to use perfect technique and excellent start and turn technique during the SCBTFAD sets.
The focus of the session will be what is done on the main set. Main sets will typically take 35 to 50 minutes to complete as part of a 90 minute session. Consequently there will be plenty of time for doing stroke drills, kicking, pulling and recovery/aerobic swimming.
It is intended that there will be regular time trials and test sets – these will be written into the plan. We will also be completing the goal set again – leading up to the Midland District Masters event.
IMPORTANT – This is a new type of training programme – used only by SCB and as such, will probably evolve as we find out practices that can improve the programme. We will be keen to have regular feedback from members as to how the programme can be improved to suit their needs.