Introduction
This entire seasonal plan has been set up for the Ball State Women's
Swim Team.
This program has taken into account the quality of swimmers
at Ball State, equipment available and the special time
restra~ts
~
at
Ball State.
Although much of this is my own creation; credit must also go to
Laura Seibold-Caudill and Dr.
Manual.
Jame~
Councilman and his Competitive Swimming
SpCufl
-r11e-.' '
Goals and Objectives
1.
To get the swimmers in fairly good shape and to develop a tone of
discipline and team work during preseason workouts.
2.
To get the swimmers in as good as shape as possible by working together
in workouts.
,-
-
3.
To develop workouts that are not too repetitive but are beneficial.
4.
Have a successful dual meet record and yet keep up the yardage throughout the season.
5.
Conduct a successful mini taper for the Eastern Illinois meet to see
where the swimmers are at that point in the season.
6.
Have a successful taper for the MAC championship meet.
-
Dry Land Exercises-Why?
Dry land exercises are very beneficial for the swimmer.
.improve strength, speed, indurance, and flexibility.
They help to
BEcause not all dry
land exercises are beneficial to the swimmer, a dry land exercise program
must be carefully planned.
Before choosing which dry land exercises to use, we must first
consider the two types)f muscle fibers.
compose muscles are:
fibers.
The two types of fibers which
slow-twitch (red) fibers and fast-twitch (white)
The red fibers are for endurance and carryon areobic work very
efficiently.
The white fibers are for fast movements and quick energy
release (anaerobic work).
-
Every person varies from every other in the proportion of red and white
fibers that exist in their muscles.
Each is born with this proportionality
and it cannot be changed through training or by any other means.
The fibers do not change from red to white or white to red, but the
quality in the fibers can be changed somewhat, depending on the type of
training to which they are subjected.
Because the swimmer builds endurance in the red fibers when he swims
overdistance or when he uses interval training; he does not need to build a
lot of muscle endurance in his dry land
exercise~
program.
The dry land
exercise program is necessary to improve strength, speed and flexibility
'0'
So with this in mind the type of dry land exercise program to be used
will be one ofoexercises with high resistance at fast speeds.
Also another
point to be utilized is that the limb of the body being exercised should
-
travel through its full range of movement.
This is important as it will
move more closely ~ate the movements to be used in swimming.
-
Weight Program
Weights will be done 2 or 3 times a we0k depending on the meet
schedul.e that week.
We will try to set the rotation of stations up so that
arm and leg exercises will be alternated so that a short rest time will
be given to the muscles in between exercises.
The first
da~
each swimmer will be at each station for 30 seconds and
do as many repetitions as possible in that time period.
have 15 seconds to mo're to the next station.
station two times.
They will then
They will exercise on each
Afoach will signal ,-[hen to change stations, exercise
and stop.
The second day and third
da~
each swimmer will be at each station for
30 seconds, but will exercise for 10 seconds -- rest 10 seconds --- and then
exercise another 10 seconds.
stations.
They will again be given 15 seconds to change
Each swimmer will again go around the circuit two times.
Exercises and Universal Stations to be used.
1•
2~'
3.
!~ •
5.
6.
7.
8.
9.
10.
11.
12.
-
13.
14.
15.
16.
17.
Lat. Pull (front and back)
Leg PrE~ss
Bar Dips
Sit ups
Bench Press
Pike ups
Military Press
Tuck ups
Bent -over Row.L~g
Knee Ext. and Knee Flex.
Ann Rotators (with two small barbells)
Supirle Pullover (with one medium barbell)
Elbow Ext. (with one medium barbell)
Jumping Quarter Squats (with one medium barbell)
Rise on toes with one medium barbell on ledge
Half Squats (with one medium barbell)
Push ups
-
Swim Bench Program
Swim bench workouts will be done two days a week with a partner.
One day will be two-30 second time periods on settings 0, 3, 6, and 9.
There will be a 15 second rest period in between the two 30-second time
periods of the same setting.
Both individuals will do a setting before
it is moved to the next setting.
The sE~cond day wil~be two-15 second time periods on settings 0, 3, 6,
and 9.
Again there will be a 15-second rest period in between the two
15-second time periods on the same setting.
The 15-second program can be alternated with pulling 25 cycles on
each settDlg 0-1Q.
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