IN YOUR OWN PO OL SAMPLE FORMAT CREATE YOUR OWN OFF MENU
FRIDAY
SR Relating Training to Goals
Parents- College Scholarships/Recruiting
Q and A – What Coaches and Parents Want B Camp guidelines and activities
SR Race the Olympian-Fastfeet Descending
AG Turns Stroke and IM - Contests
Families “Be The Best You Can Be” slideshow
Swimmers – Build Your Own Sundae Contest
SATURDAY
SR Experiencing Training Categories
SR Breakfast Olympians Fly
AG Experiencing Training Categories
B Olympians Fly Patterns-Underwater
B Butterfly Skills Station Circuit
SR Visualization/Relaxation Test and Drills
AG Time Management - B Lunch -
B UW Video taping-Salmon Run
B 7 Starts - Breakouts - Exchanges Timed
B Olympians Back Patterns-Underwater
B Backstroke Skill Station Circuit
SR Boomer Balance Drills - Sculling
•
SR Teammanship/Values
-
SUNDAY
SR Beat the Clock Challenge Set
SR Aussie Analysis (Tempo/Pulse/Time)
B Games and Gimmicks
B Olympians Breaststroke-Pattern- U/W
B Breaststroke Skill Station Circuit
AG Handling Stress and Clock Reading
B Nutrition-Race Analysis
B Games and Gimmicks
B Lunch/Olympians Above Water
B U/W Video taping-Salmon Run
B Olympians Freestyle-Pattern U/W
B Freestyle Skill Station Circuit
SR Swim Faster Than You Can
SR Q and A “Moving to the Next Level”
Families Dinner “Everyone’s Important”

INDIANA SWIMMING AGE GROUP ALL-STAR CAMP
FRIDAY
4:00 Workshop: Relating Training to 100 m goals -
5:20 Orientation – Animals Game
Teamanship
Workshop: Relating Training to 400 m goals - prediction,
4:30 Warm-up Jennifer – 8 x 25 @ Rock Band/Race Horse pacing, converting SC/LC Test Set: Rocky Road – 6 x 50 @ 2 – relate to 100 m
6:20 Warm-Up – Coach Holly – 800 – 3 x BOB’s - 6 x 25
Recovery – 4 x 100 using 4 sculls
N/S-NB @ Rock Band/Race Horse- Proper use of the Aussie Analysis – recording time, pulse, entries/50 clock using 9 or 4 to drop and lane etiquette Warm-Down – Over n’ Unders (3 x 3’s)
Test Set: Rocky Road teams 6 x 200 @ 5 relate to 400 m 8:30 Workshop “Be The Best You Can Be”
Kick Steelers 20 x 50 @ 50 (MISS: rest one but addone) SUNDAY
Rock-Paper-Scissors – Relay Rundowns – Celebrations
SATURDAY
8:00 Workshop: Relating Training to 800 and 1,500 m goals and American Records set
8:00 Workshop: Relating Training to 200 m goals prediction, pacing, converting SC/LC.
8:30 Warm-up Coach Brad – 6 x 25 @ Rock /Race Horse
Test Set: Race the American Record 3 rounds of 4 x 50 @1
8:30 Warm-up Eric – 8 X 25 N/S @ Trivia Quiz (Clothing
Stores) and Pull 2 x 100 @ 2 -
Fastfeet Descending Set getting splits and 100 times.
Test Set: Rocky Road tea ms - 5 x 100 @ 3 - relate to 200 m stroke
Recovery – 4 x 50 @ 2 using 4 drills for best event
Beat the Clock
Kick Phelps 50’s on 45-50-55 or 60
T-shirt relays – PERFECT Rock Paper Scissors - Celebrations
400 m Whistle Pulls (drop pull-buoy and sprint 25m)
11:20 Workshop: Olympians Underwater w/ Dartfish
Streamlining – 5 streamlines – 15 m times – 6 second
2:00 Warm-up - Coach Jeff - Ups n’ Downs – Texas - RI 25’s
Relay - Crazy Strokes (P w/different K) – Celebrations
Fastfeet Descending Distance 1500-800-400-200-100
10:30 Workshop: Race Analysis of American Record
Reese’s Pieces – 3 x 100 (10/25) @ A4
How Olympians’ Train (see handout)
Skill set - Gear-Head Circuit on send-off -Timed Turns –15 m
Visualization Skills Survey and 7 Drills for Success
NB/BO’s – Gators –
Camp Awards

2006 -2007
SEASONAL PLAN
MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG
MICROCYCLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
WEEK
BEGINS
DOMESTIC
INTERNAT
LOCATION
TRAINING
PHASE
STRENGTH
ENDURANCE
SPEED
GENERAL
DRYLAND
TESTING DATES
VOLUME
70
60
50
40
30
20
10
120
110
100
90
80
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
MONITOR: AG-skill and aerobic SR-aerobic and anaerobic

.

Jeff Roush
Same set, different lanes, different abilities, ALL finish together! Write one workout set and the kids adapt it to their level as assigned by you. Change level if not making the send-off or swimming a different stroke.

•
• F = Free
• d= Drag Suit
• T= Long Tube
• TO=Turn Over
= Ascend
• = Descend
• P = Pull
• K = Kick
• t = Scooter Tubes
B= Back
(B+3) = best + 3 sec)
HR = heart rate
T 25 = Texas 25 (35 yds no breath)
RI 25 = Rhode Island 25 (15 yds no breath)
N/S = negative split
100/3 = breathing every 3 TT = time trial
D = dive
NR = no rest
B= Breast
(54) = desired pace
L25 = last 25
BU = build-up
Z = fins
F=Fly
SO = send-off
• b = Bands
• ss = Straight Set sr = seconds rest
MR = minutes rest
Sk = scull
B = base
CH = choice
•
• C = Control
R = Race
A4 = 4 swimmers alternating e3f = every 3 rd 25 fly
• *= Hard Record Times R = reverse
BO = brains out
BC7 = breath control
• (B+3) = Best + 3 sec
• (54) = Goal Average
• Bk = broken (10/25)
3331 = breaths/25 p = paddles
LB = lung busters
HR = Heart Rate

PHASE SPRINT
AGE GROUP (11-14) - A SEASON OF TRAINING SET EXAMPLES
MID-DISTANCE DISTANCE BACK BREAST FLY IM
PRE WARM-UP 300F / 4X100 (4D
Des3x100@1:30
K200/P200@NR
Des 1-3(8x250@4)
8x100IM@NR
Des3x100@1:20
P200/K200@NR
Des3x100@1:10
2x50TT@A2
200E
Starts
100 TT (Gators) K200/P200@NR
One Better
WARM-UP 300F 8x75IM@1:10
Weakest) @2 b4x100 (4sculls)@3 D4x25(wkst)@A P300\2-4-6
T30 with timed turns during swim
STATIONS
K (Phelps 50 Des)
K3x200@4
20x25(FT)@20
400 4drills
300 4sculls
Slo Med Fast
1 1 1
1 1 2
1 1 3
1 1 4
P 5x75B@1:15 P5x75b@1:25 w/coach running
PULLING
Ppt 400\ 2-4
Ppb 300\ 4-6
Pb 200\ 6-8
P 100\ 8
P partner 25’s
300f (4Drills) the set station
TESTING
f/B b F
10x25@24-26-22
D5x100(10/25)@3
300 DPS
200 (4Drills)
8x25@22-24-20
6x25@20-22-18
4x25@18-20-16
2x25@16-18-14
15x75IM@1:15
8x25 Rock Band or RaceHorse MID
Striding
12{100(c) @ 10sr
{
50(BO)@1mr
Sp5x250@4
Starts/Exchanges
15m Contests
LATE WARM-UP
8x250(L75f)@4
200 DPS
3x250(10/50)@4
200 DPS
D2x50@A2
200DPS
8x100IM @ NR
Ridley 1650
Desc 11x25 down to 1x25@10sr
(reset clock@
1:30)
2x400IM(4Drills)
Pb 4x250@20 sr
2 vs 1- 4x250@3
K12x25@20
4x400b@7
200 DPS workturns
N/S 6x50@50
K 400 Ambush
P 400 whistle sprint
K 12x25@20 Stlrs
Pb400\4
12x200@4
1-P
2-S
3-(10/50)
K5x100@1:45
800b (2PO)
Starts/PO
D2x50@2
LOCO (P/S)
50/50 DOWN
100/100 N’ UP
200200
400400 NR
Timed Turns
K 8x100@1:30
200 DPS
10x250
(100wkst)@4:30
K200
10x50@1 (wkst)
K200
Ppb 800 IM
Timed Transitn Turns
{3X150@3:30
(CBR10sr)
4x{6x13y@40
{K100@ 1:15
D2xT25@A2
2xL25@A2
Starts/Exhanges
5x100@1:30
K200
N/S 5x100@1:45
K200
5x100(Pulse180/120)
K8x25@20/25
5x100@1:20
9x500@7
(Des1-3)
1-P
2-S
3- (10/100)
Timed Turns/BO
B/S 6x100(10/25)@8
K4X200@5
Pb3x400@5:30
D2x50@A2
400 (over/under)DPS
5X100@Any
(Goal + 3 sec &
Must make 5)
K400
P16x25(IM)@25
K16x25B@25
Timed Starts
B/S8X100@8
(5-10-15/25)
P 400 F
K400 f
GOS 100TT (G+2)
(to go home)
Clean up deck
K 200 IM TT
Des 3x100(f/B)@1:45
K200 B
Des 3x100(B/b)@1:45
K200b
Des 3x100(b/F)@1:30
4x200IM(Anyorder)@4
TAPER WARM-UP
1 A DAY
D3X50(Strat)@4
100(10/25)\BC-
D3xT25@A2
2x75+25+25@5
P2x200\6@4
Time Starts/Turns
Time Exchanges
500 / K300
200(10/50) 1 wk out
3x150 Relay @ 3
(get 25 splits)
2x100 ©@ 5
P2x300\4 c@5
Time Start/Turns
Time Exchanges
3x100@1:30
TT1650(10/100)
(goal/1 week out)
Des 4x50@1
K8x50@45
Pb800\3(15mKO)
Time Turns
Time Exchanges
3x50@1
4x25(w/turns)@A3
D3x60(15mKO)@A3
P3x250B(15mKO@5
3xT25(15mKO)@A3
Time Starts to 15m
Time Turns
Time Exchanges
D3x25(timed)@
200(10/50)
(1 wk out)
3x100(pace)@5
2x400(2PO)@10
Time Start w.BO
Turns
Time Exchanges
Any / 200 DPS
200(10/50)
(1wk out)
4x50+25+25@5
K12x25(15mU?W)
@25
2x75+25+25@5
Time Startw/BO
Turns/ Exchanges
{50f (Hard) @45
2x {100 B \( c ) @1:30
{100b(c ) @1:40
{50F\6(Hard)@1
300 im DPS (walls)
D2x25(best)@2
Time Trans Turs
Starts f BO Exchanges
S
The warm-up is done by everyone and then split into specific event training IF it’s used with these swimmers, otherwise these are examples for variety at this age.

- 1500-800-400-
200-100 (20sr/25) – Prove to non-D swimmers they can stay with the best. Start and stop your watch EVERY 25 and give 100 time to know grooving pace. Reset stopwatch and repeat for the distance.
- Swimmer performs set and compares
Lochte’s 200 IM time in H.S. long course. After each round EVERY swimmer tells the coach the number of seconds below (-) or above (+) Lochte’s 1:52
LC (26+28+33+25)
The odd 50’s are FAST, even 50’s are OVERKICKING . In successive rounds swimmers say, “faster OR slower” (than the last one) and the number of seconds.
4X{P 100 @1:30 (start on 30 so the 50’s start on the top-set O debt)
{2x50 @ 50 fly {2x50 @ 50 back {2x50 @ 50 breast {2x50 @ 50 free
{Recovery 200 Back (PLL) or Pt 400 (BC 2-4-6-8)

Using presently approved suits for more accurate comparisons .
5 X{P3x100@1:20 (short rest to set-up an O2 debt )
{4x50(BO)@1:00
Swim best or developing event and add the four 50’s for a 200 time. Tell coach the seconds below (-) or above (+) On successive rounds swimmers say, “faster OR slower” and the seconds over/under the
AR. record. WHO can get closest or under the record?
1:42 Phelps 1:32 Phelps 200 Free 1:55 Hoff 1:41 Coughlin
1:53 Lochte 1:36 Lochte 200 Back 2:05 Franklin 1:49 Coughlin
2:08 Hansen 1:51 Hansen 200 Brst 2:20 Soni 2:05 Kirk
1:52 Phelps 1:39 Phelps 200 Fly 2:05 Hyman 1:51 Coughlin
1:54 Lochte 1:40 Lochte 200 IM 2:09 Hoff 1:52 Smit

–Two swimmers of equal ability do a long short rest set (20 x 100 @ 10 SR). The first swimmer in gets the full 10 seconds and the second swimmer get what’s leftover. Swimmer #1 tells swimmer #2 when they leave again.
Winner(s) get 5 cents/swim.
– no clock – give them a 50, even split, they tell times and go - 10 x 50 @ 45 with the clock
TURNED OFF !

LOCOMOTOR – (# of entries between breaths)
16 X 25 (10) @ 30
8 x 50 (8) @ 1
6 x 100 (6) @ 2
4 x 200 (5) @ 4 and back up to the 25’s – Also P/S or Stroke/Free
NB/BO –
EOP dive 100 Free without a breath. Only breathe when touching a wall, if you want to stop. Time is whatever is on the clock.
Records: Boys 56 – Girls 58

GATORS – Swim 4 x 25 (FAST) @ 30 breathing only when swimming. NO breathing when on the wall looking like alligators.

– Do a long set, i.e. 20 x 300 @ 3:30 and challenge every swimmer in a circle by having everyone lead. After leading they get to sit one out and the remaining swimmers move up one place in the circle until they too lead. This forces slower swimmers to step it up and not just slipstream behind faster swimmers through the practice.
– Assign a time each swimmer MUST hold on a set of 10 x 400 @ 5. If the swimmer fails to hold the pace they cut the distance and SO in half but double the number of swims left, so failure on #3 means they shift to 14 x 200 @ 2:30.
SAMPLE:
10 X 400 (4:00) @ 5:00 (Makes 3 sooo 7 remain)
14 x 200 (2:00) @ 2:30 (Makes 5 sooo 9 remain)
18 x 100 (1:00) @ 1:15 (Makes 8 sooo 10 remain)
20 x 50 ( :30) @ :40 (Makes 18 sooo 2 remain)
2 x 25 ( :15) @ : 20 DONE…

www.finis.com
Age Group – 10 x 25 @ 40
Set Tempo Trainer @ 1.3
Odd 25’s enter every beep (2.6)
Even 25’s – Left entry on beep (1.3)
COUNT ENTRIES BOTH 25’s
___________________
Senior Pace Work 30 x 50 @ 7.5 SR
Set TT @ 7.5 to hold 30 sec 50’s
BEEPS on start, mid-pool, turn, mid-pool, finish, rest 7.5 sec

100 PREDICTION
6 x 50 @ 2
From a push-off !
What is your best average on; 6 x 50 (
28.4
) @ 2min x 2 = _
56.8
_
Present Best ?
What is your goal time? _
52.0
_ and ½ of it (
26.0
) PRESTO!
That is what you need to average to hit your GOAL TIME!!!!!!
Correlation to 100 at week of set is .89

200 m PREDICTION
5 X 100 @ 3
Performed from a push-off !
What is your best-exact average on; 5 x 100 (
58.5
) @ 3 min X 2 = _
1:57.0
_
What is your Goal Time? _
1:55.6
_ and ½ of it? (
57.8
) PRESTO!
Present best ?
That is what you need to average to hit your 200 GOAL TIME !
Correlation to 200 at time of set is .93

6 X 250 Y @ 5
Performed from a push-off
What is your best-exact average on 6 x 250 Y (
2:33.4
) @ 5 min X 2 =
5:06.8
What is your goal time? __
Present Best ?
4:54.0
__ ½ of it? (
2:27.0
) PRESTO!
That is what you have to average in order to hit your GOAL TIME!
Correlation unavailable - better with girls.

START ON 45sec–ALWAYS BEAT THE 60-1 SEC LESS REST/100
# CLOCK TIME # CLOCK TIME # CLOCK TIME
1 45
2 46
3 47
4 48
5 49
6 50
7 51
8 52
9 53
10 54
1:15 11
1:14 12
1:13 13
1:12 14
1:11 15
1:10 16
1:09 17
1:08
1:08
1:09
18
19
20
55
56
57
58
59
60
1:01 59
1:02
1:03
1:04
1:05 21
1:04 22
1:03 23
1:02 24
1:01 25
1:00 26
58
57
56
27
28
29
30
65
66
67
68
69
1:12
1:13
1:14
55
54
53
52
51
1:10 50
1:11 49
48
47
46
SEE HOW MANY YOU CAN DO - REST 1 - CHEER WHEN 3 SWIMMERS REMAIN

ARE YOU BETTER L.C. OR S.C. ?
EVENT _____________
SITE
____________
SITE
____________
L.C. BEST
_______________
S.C. BEST
_______________
S.C. CONVERSION
_______________
L.C. CONVERSION
_______________

ARE YOU BETTER L.C. OR S.C. ?
Don’t rely on maturational improvement and a high school season only, for success and a scholarship.
EVENT
SITE DATE BEST CONVERTED
College 2/07 SC _____ 1:46.3
______ ____ 2:02.0
_______
Long Island 4/07 LC _____ 2:03.9
______ ____ 1:47.9
_______
Indy 8/07 LC _____ 2:00.4
_____ ____ 1:44.9
_____
This swimmer looks forward to a LTB in the SC season.

SELLING L.C. 100 TRAINING/RACING
6 x 50 @ 2
___
44.5
_ (
22.2
)
SC GOAL
___
50.5 ___
(
25.2 )
½ GOAL * LC CONVERSION ½ GOAL
• Rough Conversions
• FREE = + 6s/100 –
• BACK/FLY = + 8s/100 –
• BREAST = + 10s/100

SELLING L.C. 200 TRAINING/RACING
5 X 100 @ 3
_
2:08.4
_ (
1:04.2
) ___
2:27.0
__ (
1:13.5
)
SC GOAL ½ GOAL * LC CONVERSION ½ GOAL
• Rough Conversions
• FREE = + 6s/100 –
• BACK/FLY = + 8s/100 –
• BREAST = + 10s/100

SELLING L.C. 400 TRAINING/RACING
6 X 250 y @ 5
__
4:40.6
__ (
2:20.3
) __
4:11.2
__ (
2:05.6
)
SC GOAL ½ GOAL * LC CONVERSION ½ GOAL
• Rough Conversions
• FREE = + 6s/100 –
• BACK/FLY = + 8s/100 –
• BREAST = + 10s/100

KICK STEELER’S
20 x 25 (SC) @ 20 s.o. – when swimmer misses the s.o. they reset ONE s.o. (20 sec) and add ONE to what they have left.
PHELPS 50’s Swimmers decide the fastest s.o. for 5 x 50 @ ?
They add 10 sec for the slow s.o. and 5 sec for the medium s.o. and do 5 rounds for 25 x 50. In shape switch to 100’s.
SLOW MEDIUM FAST
3
4
1
2
1
1
1
1
1
1
1
1
1
2
3
4
5 1 1 5
LANE POINTS – Each lane must kick until they score 200 pts.

- Using pull buoys pull 1 x 800
(BC2-4-6-8) Whistle about every 25 yds, drop the pull buoys and SPRINT w/o breathing until the next whistle. Great warm-down.
– P 11-10-9-8-7-6-5-4-3-2-1 down to 1 length @ 10 sr/break. Re-set the clock at 1:30 for
finish time.
– Wear all equipment pull set i.e. 5 x
200 @ 10 s.r. At each break remove one piece of equipment so they feel faster the further they go i.e.
‘chute, tube, band, paddles, snorkle, zero. Make certain shoulders are READY!

10x50 F(4@1:30–1@ 1:20–1@1:10–1@1:00–1@50–1@40–
1@30 (held 27’s)–DT-JT-MH
4 {3 x 100 @ 4) 300 recovery between
Round #1 (1 x 25 U/W + 75 no gear)
Round #2 (1 x 25 U/W + 75 paddles)
Round #3 (1 x 25 U/W + 75 fins)
Round #4 (1 x 25 U/W + 75 paddles and fins) Fastest time
32 sec SCY – MB
1 x 100 b @ 1:20 1 X 50 b @ 1:15 – (2x -3x -4x)-BH
3 x 200 b @ OYO (2:31-2:30-2:29) Olympic Team Camp - AB
10 x 100 IM @ 1:45 (stop at 75, leave on 0, go under 12 F) -DK

D 20 x 50 @ 1 (odd 11 kicks + 4 strokes/even 25 EZ back – MH
8 x 100 @ 6 Under goal to count (fly sub-57/53)(free sub-53/49)
6 x 200 B @ 3 (2:26) 25 U/W 25 above - NC
8 X 50 B (15m KO from Blocks) @ 2 – NC
3 x {12 x 25 @ 25 (sub16.3 or don’t count – JT
{12 x 25 @ 30 (1 breath/sub 16 or don’t count)
{12 x 25 @ 45 (f race sub 16.3 or don’t count
6 X 1000 @ 11:00 (Pick a fast time to go under on last 3) scy – JK
5 X 5000 @ 60:00 (Last one fastest) JK

AUSSIE ANALYSIS for IMPROVEMENT in STROKES PER 25 and HEART RATE
LTB __________________________________________________________________________________
+15F/B __________________________________________________________________________________
100@2
TIME
PULSE
STR/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
200@4
TIME
PULSE
STK/25
300@6
TIME
PULSE
STK/25
400@8
TIME
PULSE
STK/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
100 LTB
TIME
PULSE
STK/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________

Threshold - 20 x 100 F @ 1:30-(Figure total team ave and get faster.)
1/mo
Accutraining Sets – 6 x 50 @ 2
5 x 100 @ 3
OD - 5 x 400 (stroke) @ 5 (6 X 400 B @5 (4:36) – NC)
Touchpad 25’s to foot touch on timing system w/display
Reese’s Pieces 5 X 100 (10/25) @ 5
GOS - 5 X 100 (BC-2331) @A3

•
•
•
•
•
•
•
•

LAKE COUNTRY HOLIDAY LU LU - 10,000 YDS
25
75
25-50
75
25-50-75
75
25-50-75-100
75
25-50-75-100-125
75
25-50-75-100-125-150
75
25-50-75-100-125-150-175
75
25-50-75-100-125-150-175-200
75
25-50-75-100-125-150-175-200-225
75
25-50-75-100-125-150-175-200-225-250
75
25-50-75-100-125-150-175-200-225-250-275
75
25-50-75-100-125-150-175-200-225-250-275-300
75
Bob Jenkyns