Abertillery Piranhas Swimming Club

 Competitive Spirit

There’s a lot to learn about competitions and hundredths of a second decide winners and losers

Competitions

Competitions are oportunities to test the training programme and help to guide an athlete in their development towards becoming senior athletes, by identifying areas that require attention in order to assist individual athlete development.  Abertillery Piranhas, being a competitive orientated club, encourages all swimmers to actively enter selected competitions in each season. The competition season usually starts in September and finishes in August. Each season follows a similar programme of competitions, and thus it is encouraged that any holidays be taken following the main events of the season (After Summer Nationals).  Competitions can be fun, and most of the time there will be the same swimmers present from a wide variety of clubs or countries, allowing for many future friendships to be made.  Athletes and parents should not actively encourage 'time chasing', or 'pb hunting', nor should rewards be given for an athletes development in times.  Rewards are in the development of ones performances and in the knowledge that the swimmer is improving towards their ultimate goals.

The Abertillery Piranhas training season is planned on a ‘periodic’ basis i.e. it is typically split into three distinct periods each a few months long. During the initial part of the period training will focus on skills, technique and endurance. It is not until the later part of the period that speed will become more important (this is of course a very simplified view of ‘Periodisation’). The training programme can include ‘tapering’ for major competitions. This is where the intensity of training is reduced; allowing a swimmer’s body to fully adapt from the previous training regime allowing them to perform at their best. Tapering becomes more important as the swimmer gets older. Often a swimmer will have an individual taper schedule. The Abertillery Piranhas competition calendar is planned to compliment the training season and the age of the swimmers e.g. young swimmers should be concentrating on longer distances, 200m, 400m and Individual Medley and avoiding 50m sprints.

Competitions are classified as ‘Open or Closed’. An Open competition is open to all, Closed are for selected groups e.g. South East Regionals and UK Nationals are examples of closed competitions. Open Competitions are normally organised and hosted by individual Clubs and are a means of generating income.  For the majority of competitions, although the club attends and sits together as a team, the swimmer will be swimming as an individual against other individuals. They will swim in heats with the top times in the designated age groups swimming a final. Usually the top three positions in the final will get an award. Sometimes there are overall competition awards for the top male and female swimmers and the top Club. The other type of competitions is team competitions. These competitions will consist of a set programme of events normally including relays and the Head Coach will pick the fastest team to win. Each swim will gain points depending upon finish position and the team that has the most points at the end wins. The club will normally travel as a team by coach to such an event whereas other competitions families travel individually. Swimming competitions are targeted at different standards of swimmer and designated a level. Level 1 is for National standard competitors and Level 3 for the slower or younger swimmer. Competition entry information will list the times that are required to enter each of the individual events. A swimmer has to have achieved the qualification time to be able to enter the event. Sometimes there will be an upper time limit as well as a lower limit. This is to prevent higher standard swimmers entering lower level competitions.

Qualifying Times

Competitions will be duration limited so only a certain number of swimmers can swim in each event. The competitions will have Qualification times and sometimes a separate list of slower Consideration times. Usually this means those swimmers with times faster than the Qualifying time will automatically be accepted and those who only meet the Consideration time have to wait to see if they are accepted or rejected. However achieving the qualification time does not guarantee acceptance and you could still be rejected. Thus the faster your entry times the better chance of being accepted. Your squad coach will advise you on entry times if you are unsure of what to enter. It is important for a swimmer to maintain an up to date set of times for their events. Individual records need to be kept of times achieved against competition date and venue. You will also need to record Short Course (SC) (25m pool) times separately to Long Course (LC) (50m pool) times. All this information is needed on entry forms. A very useful software program is available from the swim shop to help you do this (and does analysis of a swimmer’s progression). Some competitions will require the swimmers times to have been achieved during a certain calendar period. Some competitions allow you to use LC or SC converted times. There are calculations that can be done to convert a LC time to a SC time and vice-versa (SC times are quicker than LC times for the same distance). The Abertillery Piranhas web site has a programme to allow you to do this. Information on qualifying times and programme schedules for the competitions are posted on the Club Notice board and can be found on the Web site. Detailed information (entry forms, ages, costs, accommodation etc) on each competition is normally circulated by email, club notice board, and the clubs website.

Holidays

As discussed above swimmers will have to qualify for certain events throughout their careers in competitive swimming, especially at higher levels such as the ASA National Age Group and Youth Championships.  Most swimming competitions are held at weekends, or during holiday periods.  Whilst we fully appreciate these can be difficult times with parents work and the wish to go on holidays / Trips away, it is vital that the swimmers attend these events. Failure to attend these events could affect the development of the swimmer and their ability to qualify for events in the future. It is encouraged that any holidays be booked following the conclusion of the ASA Nationals in August.

Age Groups

Most competitions will compete in set age groups. Sometimes they are single year age groups sometimes double, with awards presented for the top swimmers in each event in each age group. UK competitions run on a system called ‘Age on Day’. This means that the age group a swimmer enters is their age on the final day of the competition. If a competition runs over several weeks as in the South East Wales Regional Championships you enter all events as the age on the last day of the final event. International Standard competitions can vary from this principle. The entry conditions of the meet will give this information. As well as individual age groups, competitions can also be split in to Age, Youth and Senior groups. Age is up to 13 for girls and 14 for boys. Youth is from these ages to 17 for females and 18 for males and Seniors are ages above these groups.

Key:

Green txt = Open to all squad swimmers who qualify

Blue txt = Open to Performance Squad and below only

Orange txt = Open to Development Squad and lessons only

*** Changes to the competition calenda due to available events

will be posted on the clubs notice board and website. ***

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.

We compete as a team, and therefore all swimmers are to be present in club kit.  No hats other than club Abertillery Piranhas Swimming Club hats are to be worn at events where we compete as Abertillery Piranhas.  Swimmers should be present on poolside 20 minutes before warm up so the team can work on their dryland warm up together.  All swimmers are to remain with the team and support each team member throughout an event.  At team galas all team members are to remain on deck until the last swim has taken place and presentations have finished to support and promote your team.

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.

After a race has finished swimmers must report back to the head coach or his assistant before doing anything else including swim down.

During presentations, swimmers should always be present in club kit, and offer congratulations to the other swimmers being presented.  This is generally best accomplished by shaking hands and saying “well done”.

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 20 minutes before warm up commences.

 2.      200-600m 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 (Distance, 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.  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 swim 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)

 *** Fluid & fuel intake is essential!!!!!! ***

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 200-400m 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

These distances are a general guide and swimmers should contiue recovery if required.

Dry land recovery (If a swim down pool is not available)

*** Fluid & fuel 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

                                            (Just for fun!!!) 

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.