Training Training control and control and evaluation evaluation in ...

4. Az SZMSZ hatálybalépéseAz SZMSZ a fenntartó jóváhagyása napján lép hatályba és határozatlan időre szól.Módosítására akkor kerül sor, ha a fenti jogszabályokban a szervezeti és működésitekintetben változás áll be, illetve ha a szülők, vagy a nevelőtestület minősített többséggelerre javaslatot tesz. A módosítás alkalmával az eljárási rendet a Ktv. 40. §.-a határozza meg.A hatálybalépéssel egyidejűleg hatályon kívül helyeződik az óvoda korábbi SZMSZ-e. AzSZMSZ 1 példányát az óvodában ki kell függeszteni, s arról az első szülői értekezleten aszülőknek tájékoztatást kell adni.5. Az SZMSZ felülvizsgálatának módja• ha az óvoda működési rendjében változás történik• ha a jogszabály előírja2

Training control and evaluation in swimming.• Planning and evaluation from the trainings process.• Two examples• B:• From Olympic games to Olympic games (4/8/12 yearsplanning) Every season with 3 meso-cycles from 16weeks each. They should be comparable with andamong each other, all of them with a logical progressionin volume or and intensity. The tests and controlsshould be situated in fixed places (week / day / AM orPM / previous training load).Work meetings should beheld to discuss the plans and to evaluate the results,always related to what was planned. (Each meso cycle,each season each Olympic 4 years plan.

Training control and evaluation in swimming.Normal we work with two kinds of Tests, laboratory andfield Tests. Both dry land (more general) and pool (morespecific).I will try to explain something about my testingexperience.You can find information about many tests, all measuring“the same”. Try them and keep the ones from which youget the most info and make sure that you use the info.. You cannot pretend to be the best if you don´t have agreat plan and a great plan always includes tests andevaluation.

Training control and evaluation in swimming. . What makes a TEST a GOOD Test? (II)Every TEST has to have at least 2 objective parameters,like HR, SR, FR, Lactate, Time, Distance…..Do the tests together with other coaches / people, donot CHEAT. (you will be cheating yourself AND theswimmers. It should be a special activity with high motivation.Create a positive and challenging enviorment. Evaluation; first technical staff, if possible after with theswimmers.

Training control and evaluation in swimming. Main Goal, = “Number one”, improve the technique. TEST Count the number of strokes in each length of the pool. Add distance to swim, but keep the same number of strokes Reduce number of strokes (no + UW kicking) within the samedistance. Try to equal number of strokes in Fly and Breast as well as inFree and Back Add factor time = Test as before but try to keep the samesplits, or try to reduce the time keeping the same amountof strokes.

Training control and evaluation in swimming. Goal; Improve “all over” specific swimmingfitness. Test Repeat a distance, in between 200 and 400 meter indifferent speeds, always progressive, like; Step Test for example 10 x 200 with times,splits (even split), Heart Rate, lactate, strokeRate, FR, swim index, and recovery.

Step Test 10 x 200, Main stroke.AMAMAMAMAM*** 3 x 200 with 10" rest, even split, control Heart Rate atarrival and lactate within 1 minute. (AE 1)** 2 x 200 with 30" rest, even split, control Heart Rate atarrival and lactate within 1 minute. (AE 2 / AE 3)* 2 x 200 with 60" rest, even split, control Heart Rate atarrival and lactate within 2 minute. (AT)* 1 x 200, trying to even split, control HR at arrival andlactate in between 120" and 180". (LC)* 1 x 200, trying to even split, control HRat arrival and lactate at 180". (VO2 max)PM * 1 x 200 with 30" at 100, trying to be close to P.B.,lactate in between 180" and 300". (ANR)Training pace after step test.

Training control and evaluation in swimming. Goal; Increase the Aerobic Capacity = AEC. Increase the distance (longer than 30 min.) with the samepace, or swim the same distance with a faster pace. TEST AEC test = 3000 / 5000 with lactate / splits(every 100 / 500 / 1000 / 1500)/ FR/ SR , Swimindex. (..\..\..\Exel\Test\Distance test\AEC 3000-5000 test DSF June 2009 Odense.xls) (ziebijlage)

Training control and evaluation in swimming. Goal: Increase the maximum swimming Speed Swim a short distance (shorter than 15”) as fast as possible. TESTSpeed Test, for example = 3 x 25 max 1 x Complete stroke + 1 x Kick + 1 x Pullwith split time (15 m.) + FR and SR.Start (15 m.) + Turn (5 in and 10 out) + Finish(15)(Taper)

Training control and evaluation in swimming. Goal; Work towards the exact Race Pace = RP Test. Take any part of the Race and swim it with the exactpace, FR, SR, turns, etc. Do it “as easy as possible”. Swimmer should be able to do that;any time any day any place.

Training control and evaluation in swimming. Some “make sure” Race Pace Tests 4 x 100 @ 3 minutes at pace from the 2ºnd 100 fromthe 200, always with even split or negative split,Competition FR or lower, if possible lactate control. 8 x 50 at RP from the 200 and faster than that in thelast 2, resting like; 21”/19”/17”/15”/13”/11”/9” afterevery 50 m..

Training control and evaluation in swimming. Some “make sure” Race Pace Tests 4 x 200 all out (if possible in competition) one each stroke,always double or negative splits, always the 2nd 100 at the 400meter split (IM). Lactate should be 8 m.mol. or lower.”Complete “recovery after every 200. 4 x (100 RP + 50 rec) combine 2 strokes,M/E + E/B + B/C + C/M. First 50 = 400 IM RP Second 50 = 2 seconds faster than 400 IM RP.

Control y evaluación del entrenamiento en natación. Some “make sure” Race Pace Tests (50/100/150 resting max 15” ) x 4 (resting 30” extra after eachset) at 800/1500 RP, especially the 2º 50 within the 150 (fromturn to turn) has to be perfect, means exact pace and FR. 8 x 200 @ 2.45, the even 200´s AE2 and the uneven 200´s at800/1500 RP ( = X”), always like this;50 at X” + 50 at X” + 50 a tX-0,5” + 50 at X-1”.

Control y evaluación del entrenamiento en natación.TaperTests. Do every day or every 2 days one repetition in the IsokineticSwim bench at level 9 (explosive strength). The higher thepoints the more rested the swimmer. Total time in Speed test (25 Swim/Kick/Pull). FR related to pace in Speed and RP sets.(last week submax).

Training control and evaluation in swimming. Goal; Swim faster in Competition TESTCompetition. Competition + (Start-, turns-, finishspeed, FR, SR, time, splits, Lactate,Recovery…….Always compared to the othercompetitors.