Whenever or wherever an Abertillery Swimmer wears any item of Abertillery kit, he/she should remember that his/her actions reflect on the image of Abertillery Piranhas to all who sees them. Thus, swimmers should behave in an appropriate manner reflecting the pride they have in being part of the team. As a matter of pride swimmers should leave the poolside with a neat and clean appearance at the end of each session. This again is a reflection on the image of the team and affects how others perceive it and you. Ensure it is a positive one. Swimmers must always compete within the rules of the sport and within the spirit of fair play of competition. Swimmers must not “bad mouth” or show disdain for their team mates or competitors whatever the reason. During presentations, swimmers should always offer congratulations to the other swimmers being presented. This is generally best accomplished by shaking hands and saying “well done”. After a race has finished swimmers must report back to the head coach or his assistant before doing anything else including swim down. Swimmers must ask permission to leave the poolside area from the head coach or his assistant.
Distances will depend upon the levels of the swimmers. This document is aimed at swimmers of National Qualifying level or close to this. This protocol should be used in a cut down version for Age group and junior swimmers.
1. Complete Poolside Dynamic Warm-up activities with your team mates.
2. 200-400m alternating Fc / Bk at a steady pace. (Distance will dependant on the time duration of the warm-up)
3. 50’s – 100’s pace build slow-max (Amount dependant on the time duration of the warm-up)
4. 50’s @ race pace (Pace & stroke dependant on the race being swum during that session, amount of 50’s dependant on the time duration of the warm-up)
5. Sprints (Distance and stroke dependant on what race is being swum during that session)
6. 200m Choice stroke steady pace (Drills can be included)
7. Replenish lost fluids regularly.
8. Keep warm and relaxed until it is time to start your race preparation.
If you arrive late to a competition and miss the warm-up for your age group there is no need to panic!!!!! Follow your poolside dynamic warm-up exercises. You can then include some skipping, jogging on the spot, or a steady jog in a quiet area of the building. Stay calm and do not panic, as this warm-up will be sufficient to enable you to perform at your best. Keep your head in the game!
It is vital that all athletes are fully prepared for a race before they arrive at the point of no return. Having completed all of your training regularly and properly you should be physiologically ready to race. However, you still require to prepare your body and mind to step up to the plate and race. So how do you do this? Simply follow the steps below:
1. Ensure all of your kit, food and drink is prepared the night before a competition and get a good nights sleep. You can now wake-up knowing you are ready.
2. Ensure that you eat a good, Carbohydrate based breakfast. This could include; Cereals, Toast, or porridge etc.
3. Arrive at the race venue early – this way you can relax and take things in your stride.
4. Ensure that you keep your tracksuit on at all times. You may feel hot, but your muscles get cold easy. Keep taking in fluids regularly, Isotonic sports drinks are best e.g. lucozade sport.
5. Complete your Poolside Dynamic Warm-up with your team mates as directed by your team captains and Head Coach.
6. Follow your Pool warm-up as directed by your Head Coach.
7. Keep warm, hydrated and relaxed after your pool warm-up. Keep food to a bear minimum! No crisps, chocolate etc. If you require an energy boost jelly or jelly sweets and an Isotonic Sports drink are best.
8. Once you are called to your coach to go to marshalling, ensure that you have your tracksuit on, goggles, cap and drinks bottle at hand, along with your music player if you use these to relax or focus.
9. Your coach will advise you on the race strategy to use in this race.
10.Proceed to marshalling. Whilst in marshalling stay relaxed and ignore all of the rubbish that other swimmers are coming out with. When a swimmer says I swam under 60 seconds last week for a 100 Breaststroke at the age of 12, they are probably lying!!!!!! Keep your mind on you and no one else. Put on your swim hat and keep your goggles at hand ready.
11.As you are walking towards your race visualise your race in your mind. Ignore everything and everyone around you, nothing else matters.
12. When a few races before yours are nearing the start of their race, start to do your dynamic exercises.
13.When you are behind the blocks with the race before yours getting ready stay loose by keeping your arms and legs moving, a few small jumps and shakes may help.
14. After the first 25m of the race before yours start to remove your tracksuit.
15.Stand ready and look straight down your lane. No need to look around or at the other swimmers in your race. They are irrelevant to the time you are about to swim. Even if you are against your main rivals they are not interested in you, as you should not be in them. You are there to beat yourself and no one is better than you!
16.When you are signalled to get on the blocks (or in the water for Backstroke), ensure that you get into position straight away. Be ready for the race before take your marks!!!!!! If diving, keep your shoulders forwards of your toes.
17.On take your marks you should not need to move as you are already in position, breathe in and be ready to explode from the blocks and into the water before anyone else.
18.On go you will explode from the blocks into the best underwater phase ever! and proceed to follow the plan set by you and the Head Coach.
After your race you should return to your Head Coach to discuss your results and how the race went. You will then carry on with your Cool down protocol as set by your Head Coach. Once this recovery process has finished you can visit parents, friends and team mates, staying relaxed, ready for your next race.
Once there is a break in proceedings, or there is at least 2 hours minimum before your next event, you should ensure that you have a good Carbohydrate based meal. This could include Pasta, Jacket potato, or Pizza etc.
Swim down protocol (If a swim down pool is available)
1. Remove any leg suits before the swim down. Report to the swim down pool within 10 minutes of the end of a race with a drinks bottle. Replacement fluid should be drunk immediately and taken at every opportunity throughout the swim down.
2. Swim 200m own choice, pace and stroke.
3. Swim 400m, or 4 x 100m +20 alternating 100’s Freestyle and Backstroke (Breaststrokers can include some own stroke, no fly). Intensity should be at training pace, (50 BBM for most swimmers. 60 BBM for sprinters, and 40 BBM for distance swimmers)
4. Swim 4 x 100m @ 50 BBM, using 3 strokes but focussing on kicking
· Alternate 50’s or 100’s may be kick with/without board.
· Bursts of 10-15m during this set may be stipulated by the coach.
5. After 2 mins rest measure Heart Rate (HR). If HR is still >100 Beats Per Minute (BPM) then continue through swim down protocol again. Otherwise swim 200m to complete swim down.
General guidelines:
The usual duration of the swim down will be:
· 1200m for female distance swimmers
· 1600m for males and sprinters
Dry land recovery (If a swim down pool is not available)
Fluid intake is essential!!!!!!
Within 3 minutes of the end of each race (where possible), the following protocol should be carried out by each athlete in order to aid recovery.
It is vital that fluid is taken in regularly.
1. 4 x 60 Skips / 2 x 1min jogging on the spot. – mobilising arms throughout.
2. 3 x 20 Various arm swings as:
· Arm circles – single, double, opposite direction
· Over / Under
(much like Sir Isaac Newton’s laws of motion)
Law of Competitive Gravity
When left unattended, a swimmer will gravitate to the worst technique possible.
Law of Inertia
A swimmer at rest will tend to remain at rest unless acted upon by an outside force. A swimmer in motion will tend to rest as soon as possible unless acted upon by an outside force.
Opposition Principle
When asked to kick rapidly, swimmers tend not to; when told not to kick, swimmers tend to kick rapidly.
Space, Time Continuum
When swimming Breaststroke or Butterfly in practice, swimmers hands are attracted to the turning wall, each hand at a different speed, at different times, at different points not in the same plane.
Laws of Acceleration & Momentum
The law of acceleration may only apply for 3 minutes after coach reminds swimmer it is important, then the law of Momentum becomes dominant soon to be replaced by the law of Inertia.
Law of Static Levels
Swimmers will automatically seek their own comfort level and tend to attract others to so the same.
Mind over Matter
The mind can overcome many obstacles during competition but the same does not usually apply during practices.
Law of Finite Attraction
Even after carefully explaining the efficiency and effectiveness of an ideal stroke rate, within 3 minutes swimmer will invariably lose the ability to count strokes and think about any related concept. See similar anomaly under Law of Acceleration.
Relativity
The position of the swimmer’s body in relation to the position it is supposed to be in, may vary up to +or- 100%.
Vertical and Horizontal Telemetry
When rotated 90 degrees from the vertical to supine or sublime position, the brain loses most of its ability to function.
Historical Principle of Babylon
Within 3 minutes of the start of coach speaking, the swimmers begin hearing unrecognizable tongues. See similar anomaly under Law of Finite Attraction.
Fluid Mechanics
The amount of fluids the bladder can retain is directly proportional to the difficulty of the middle of the current practice set. The same principle seems to apply to ripping caps and broken goggle straps, but no scientific evidence connecting the 3 has been documented.