pdhpe - training program
Question 1- Part A
The athlete is an elite swimmer who has just returned to training after a month off due to a hamstring injury sustained while the athlete over-extended while squatting when doing dry land training (cross training) .The athlete is a 17 year old female and he has been swimming at the elite and sub-elite level for two years this is the first injury to impact her swimming career and while having time off training she has been undergoing physiotherapy and swimming fitness training so that when the athlete returns to full training the concept of reversibility does not affect her adversely.
For a swimmer to be able to compete at an elite level it requires a lot of commitment to training and their diet. Usually there are 6-12 sessions per week and the distance covered in each session varies radically , swimmers usually do about 2-3 weight training sessions a week they may also undertake some aerobic land based training such as running or even cycling. Elite swimmers typically train twice a day but during heavy training camps swimmers can train up-to 3 times a day. The training commitments of sub-elite swimmers are still large, yet it is not uncommon for sub-elite swimmers in their early teens to be training 10 times per week also it is not un-common for swimmer that are in their teen years to have similar training and competition commitments as elite swimmers. For females the adolescence period brings hormonal changes, which tends promote an increase in body fat. Despite heavy training loads, many female swimmers can still struggle to maintain low body fat levels.
The swimming season is split in to two major seasons’ summer (long course) and winter (short course).
Question1- Part B
AM
PM
Week 1
Session 1 (Pool)
300 m swim Free, 200m Pull, 100m Kick.
6 x (50m Fly-Back, 50m Back- Breast, 50m Breast-Free) on 1.00. (aim for 10-15 sec rest per 50m)
400m Free 60 secs
300m Back 45 secs rest
200m Free 30 secs rest
100m Back 20
The athlete is an elite swimmer who has just returned to training after a month off due to a hamstring injury sustained while the athlete over-extended while squatting when doing dry land training (cross training) .The athlete is a 17 year old female and he has been swimming at the elite and sub-elite level for two years this is the first injury to impact her swimming career and while having time off training she has been undergoing physiotherapy and swimming fitness training so that when the athlete returns to full training the concept of reversibility does not affect her adversely.
For a swimmer to be able to compete at an elite level it requires a lot of commitment to training and their diet. Usually there are 6-12 sessions per week and the distance covered in each session varies radically , swimmers usually do about 2-3 weight training sessions a week they may also undertake some aerobic land based training such as running or even cycling. Elite swimmers typically train twice a day but during heavy training camps swimmers can train up-to 3 times a day. The training commitments of sub-elite swimmers are still large, yet it is not uncommon for sub-elite swimmers in their early teens to be training 10 times per week also it is not un-common for swimmer that are in their teen years to have similar training and competition commitments as elite swimmers. For females the adolescence period brings hormonal changes, which tends promote an increase in body fat. Despite heavy training loads, many female swimmers can still struggle to maintain low body fat levels.
The swimming season is split in to two major seasons’ summer (long course) and winter (short course).
Question1- Part B
AM
PM
Week 1
Session 1 (Pool)
300 m swim Free, 200m Pull, 100m Kick.
6 x (50m Fly-Back, 50m Back- Breast, 50m Breast-Free) on 1.00. (aim for 10-15 sec rest per 50m)
400m Free 60 secs
300m Back 45 secs rest
200m Free 30 secs rest
100m Back 20