POSTBOX
One of the most frequently asked questions is " How can I improve my times ? "
The first thing I do is look at the amount of weekly training a swimmer is doing and whether the weekly programme is being utilised effectively.
Consider what your current standard is and where you want to be ...
How many training sessions per week are available in your squad and do you attend them all ?
In our club there are a minimum number to attend which really applies to your monthly squad fee, not your level of improvement.
If you are only doing the minimum then you will only benefit from maintaining a reasonable level of fitness and slowly improving your times if you are lucky !
Each swimmer is individual and has a different level of potential, opportunities are different for everyone and taking the same opportunities as someone else won’t produce the same results.
As I said, look at how many times a week you train and for how long. Most of our squad sessions are 1.5 – 2 hours long so we have a good selection.
Then, calculate how many metres a week you cover (volume of work). It's what you do, not what’s written on the board: if you miss out lengths or sets then it's you who loses out !
As a guide, if you are in the Senior Squad then you should running up about 20,000m per week - that’s about 4 - 5 sessions depending on where we are in the training cycle. This will ensure you maintain a good level of endurance work and encourage better performances.
If you are in the Crystal Squad then you should average about 26,000m per week. This will maintain your standard at District level.
Our programme works on a 3/1 which means that the volume of work is high for 3 weeks then drops slightly for 1 week and covers the endurance and speed work cycles. If you miss any part of these then it will have an effect on your performance in training and competition.
The programme is structured to work effectively if you are willing to put the work in.
You can’t just please yourself what you do, 'cos it won’t work !
The only way to improve is to STICK AT IT and persevere.
Attend all the weekly sessions you can within your squad - the more the better.
Do all of the programme that’s put in front of you.
Attend the meets asked to practice your events.
Do all your skills perfectly ALL the time – no excuses.
Always swim to win in every race you do.
There are lots of other factors to take into consideration, like commitment and dedication plus being able to organise yourself with homework etc.
So take a realistic look at what you do and where you think you want to be, then make the decision and communicate with your coach.