A comprehensive manual for elite open water swimmers - страница 3

It is based on the principles of multilateral development, specialization, variety and long-term training. Out of those, the first three are necessary for optimizing physiological factors, whereas long-term planning provides the athlete during with gradual improving of physical performance in the course of time. In the periodization, the training process is distributed in time intervals, the magnitude of which may range from days to weeks, months or even years. During each of these time intervals, a particular element of performance is accented (e.g physical fitness, technique etc.) and time intervals must respect the main tasks of ATC macrocycle – performance development, stabilization or tapering. The original idea of periodization is the basis of training process planning for all age categories or performance levels.

Key elements of periodization include:

♦ Macrocycle: The annual training plan, typically divided into preparation, competition, and transition phases.

♦ Mesocycle: Several weeks to a few months within the macrocycle, each with specific goals. This includes base training, strength development, speed work, and tapering.

♦ Microcycle: Weekly training cycles that specify the daily workouts, volume, and intensity.

2.2 Individualized Training Plans

Elite open water swimmers benefit from individualized training programs tailored to their strengths, weaknesses, and competition schedules. Coaches collaborate with swimmers to design programs that include:

♦ Training Volume: The distance and duration of training sessions, adjusted based on the swimmer's endurance capacity and goals.

♦ Intensity: The level of effort, often categorized using heart rate zones or perceived exertion. Intensity varies throughout the training cycle.

♦ Stroke Specificity: Focus on the primary stroke used in open water races, typically freestyle. Technical drills are integrated to enhance stroke efficiency.

2.3 Dry-Land Training

Dry-land training is a critical component of an elite open water swimmer's regimen. Coaches should incorporate swimming dryland training to maximize swimmer performance. The type of swimming dryland training may change over time, perhaps incorporating more weights once the athlete reaches the collegiate level, but all programs should incorporate dryland workouts. The purpose of dryland training for swimming is to improve the swimmer’s power, athleticism, and overall speed in the pool. It complements pool training and includes: