Seasonal Plan

Transcription

1 Seasonal Plan When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me.'" --Erma Bombeck American author, columnist Kansas ming

2 Core Team Values Our Team Philosophy is one of: Care Communication Trust Our Program is: Simple Consistent Individualized Fun We build individuals who are: Respectful Responsible Ready We are about the One Thing Maximizing Potential

3 K A N S A S ming & Diving Mission: 80% Lifetime Best Times Score 500+ points at Conference Winning Dual Meet Record Team GPA over 3.25 each semester SCORE AT NCAA S We intend to to accomplish our goals Give our best effort in practice & school on a daily basis Challenge ourselves to improve and push beyond our limits Take responsibility to keep ourselves healthy and fit Understand our role and appreciate our teammates roles Accept responsibilities for both wins and losses Support teammates in and out of pool (vocally and emotionally) Respect and speak positively about teammates and coaches Communicate and deal with conflicts constructively Make an effort to accept each other as teammates Learn from our past experiences and then think forward Honesty is the best policy Have fun Together Everyone Achieves More

4 Kansas ming Things: Show Up, Pay Attention, Be Honest, Honor Your Team and Teammates with Your Effort Straight line, all the time Learn to swim GREEN, save the planet Mad Skills Be an ATHLETE in water and on land A drill done 99% correct is 100% wrong Find your best technique Technique is simple: Strong Kick High Ride Great Catch Lead the lane at least once a practice On time is 5 minutes late Carry your equipment bag, never drag it Pay attention to hydration, nutrition and rest Enjoy the process Say what you mean, mean what you say WALK THE WALK

5 MEET SCHEDULE Date Opponent Location Time Fri, Sept 18 Alumni Meet Lawrence, KS 4:00 PM Fri, Oct. 9 Intrasquad Lawrence, KS 4:00 PM Fri, Oct. 16 Big 12 Relays Columbia, MO 9a/1:30p Sat, Oct 24 Arkansas & Florida Fayetteville, AR TBA Fri, Oct 30 Missouri Lawrence, KS 6:00 PM Sat, Oct 31 Nebraska-Omaha Lawrence KS 1:00 PM Sat, Nov 7 Drury Springfield, MO 1:00 PM Fri-Sun, Nov Houston Invite (dive) Houston, TX All Day Thurs-Sat, Dec 3-5 UVA Invite (swim) Charlottesville, VA 10a/6p Fri, Jan 8 UCLA & Fresno State Los Angeles, CA 1:00 PM Sat, Jan 9 Loyola Marymount & UCSD Los Angeles, CA 11:00 AM Sat, Jan 16 Nebraska Lincoln, NE 2:00 PM Sat, Jan 23 South Dakota/UNI Lawrence, KS 3:00 PM Fri-Sat, Feb 6-7 Iowa State Lawrence, KS 6p/10a Wed-Sat, Feb Big 12 Championships College Station, TX 10a/6p Fri-Sun, Mar Zone Diving College Station, TX All Day Thurs-Sat, Mar NCAA Championships West Lafayette, IN 11a/7p Home Meets in BOLD

6 TRAINING CALENDAR Week of Phase Competition (other) Aug 24 Phase 1 Aug 31 Sept 7 Sept 14 Alumni Meet Sept 21 Sept 28 Oct 5 Intrasquad Oct 12 Big 12 Relays Oct 19 Phase Oct 26 v. Missouri + v. UNO Nov Nov 9 Nov 16 Nov 23 Thanksgiving Break Nov UVA Invite Dec 7 Phase 3 Dec 14 Final Exams (leave Dec 19 after practice) Dec 21 Home (return to KU Dec 27) Dec 28 Jan Jan 11 Phase 4 v. Nebraska Jan 18 v. South Dakota/UNI Jan 25 Feb Iowa St Feb 8 Feb 15 Phase 5 Feb 22 BIG 12 CHAMPIONSHIPS March 1 Mandatory Post Season* March 8 Mandatory Post Season* March 15 NCAA CHAMPIONSHIPS March 22 Phase 1-Start Spring Training March 30 April 5 April 12 April 19 Saturday Practice LCM April 26 Phase 2-Mandatory 20 hrs^ May 3 Mandatory 20 hrs^ Spring Meet May 10 Final Exams May 17 May 24 May 31 Phase 3 Jayhawk Camp June 7 June 14 June 21 June 28 Phase 4 July 5 July 12 July 19 Phase 5 SECTIONALS July 26 August 2 US OPEN August 11 Mixed Fitness August 18 *-Mandatory Post Season: Week 1: March 2-5 (Tues-Fri); Week 2: March 8-13 (Mon- Thurs). 2-hour workouts each session. ^-2 Weeks of 20hrs: April 24-May 9, Normal In-Season Training.

7 Training Plan for Collegiate Season I. Phase 1 (Aug 24-Oct 18) A. Build Aerobic Capacity B. Continue AM until Oct 2 C. 4x AM workouts per week begin Oct 5 D. 8hr weeks: Aug 24-Sept 13; 20hr weeks: begin Sept 14 II. Phase 2 (Oct 19-Dec 6) A. Build Anaerobic Capacity (continue emphasis on Aerobic Capacity) B. Includes Thanksgiving Break and UVa Invite III. Phase 3 (Dec 7-Jan 17) A. Build Aerobic Power B. Includes Winter Break and Winter Trip IV. Phase 4 (Jan 18-Feb 14) A. Build Anaerobic Power (Race Pace-Distance Group) B. More competition C. Lots of individualization V. Phase 5----Championship Season (Feb 15-March 20) A. Peak, GET YOUR GOALS! B. Taper Time C. Highly individualized PHASE 5 PHASE 4 PHASE 3 PHASE 2 PHASE 1 TRAINING ZONES A. Zone 1-Endurance (HR <160) B. Zone 2-Aerobic Power (HR ) C. Zone 3-Race Pace (HR 180+) D. Zone 4-Power (HR-na)

8 TRAINING GRIDS Weekly Schedule Phase 1 (Aug 24-Sept 13) Monday Tuesday Wednesday Thursday Friday Saturday AM Off Stadium (Circuit) Off Stadium (Track) Hill Captains Run (LCM Sept 12) PM Weights Captains Run Weights Weekly Schedule Phase 1 (Sept 14-Oct 4) Monday Tuesday Wednesday Thursday Friday Saturday AM Off Stadium (Circuit) Off Stadium (Track) Hill Team Run PM Weights Team Run Weights Typical Weekly Schedule (Beginning Oct 5) Monday Tuesday Wednesday Thursday Friday Saturday AM Power Kicking Off Power Kicking Moderate Endurance PM Wts/ Tough Aerobic Quality Team Run (to Oct 21) Light Aerobic Wts/ Tough Aerobic Quality Off Detailed weekly plans (w/times) will be made available in a timely manner electronically

9 KU ming & Diving Important Team Stuff other than Training A. Academics 1. WE MAXIMIZE POTENTIAL IN THE CLASSROOM (back to the one thing) 2. Freshman a. Required ISP. Work w/laura b. After first semester GPA >2.50 earn your way out c. At any time during collegiate eligibility your GPA <2.50 earn your way back in 3. Team Goal a. Highest GPA among all teams at KU b. CSCAA Academic All-American Team (Team GPA >3.25) 4. Good Grades = Happy Person = Fast ming/excellent Diving 5. Coach in charge-clark B. Recruiting 1. Fall Visit Weekends: Sept 18-20, Sept 25-27, Oct 9-11, Oct 30-Nov 1, Nov (?) 2. Total Team Effort volunteerism is expected 3. The Lifeblood of our program 4. You recruit when you go home train well! 5. Coach in charge-jen C. Fundraising 1. Hydrohawks a. Booster Club for program b. Encourage family & friends to participate c. Forward any person/family member who may be interested to Eric d. No contribution is too small 2. Coach in charge-eric D. Life Skills/CHAMPS Competition 1. Through Mike Harrity s office 2. Very important to become an ACTIVE member of the Student-Athlete community 3. SAAC 4. Let s get our title back---no PROCRASTINATION 5. Coach in charge-clark E. Personal Health 1. Rest a. Program is designed based on 7 hours of sleep at night b. Naps are encouraged. Can t sleep enough. 2. Injury/Illness a. communicate with trainer (Courtney ) b. communicate with Clark ( ) if unable to practice 3. Hydration a. You cannot drink enough water b. Drink from personal water bottle at practice c. Sport Drinks (eg. Gatorade and others) OK for practice d. Always bring water bottle on trips 4. Nutrition a. 3 square meals a day especially breakfast b. Balanced diet c. Be aware of over-eating d. Eat immediately after practice (bagel, banana, energy bar, etc) e. Recommend supplements (daily) i. Multivitamin (full spectrum like Centrum) ii. 500mg Vitamin C iii. 400 IU Vitamin E

10 Event NCAA A Standard WHAT DOES IT TAKE??? Actual Qualifying Time* 2007 Actual Qualifying Time NCAA B Standard Big 12 8 th Place Big th Place 200 Free 1: : : :32.76 ^ ^ Relay 500 Free 4: : : : : : IM 1: : : : : : Free Medley Relay 3: : : :43.18 ^ ^ 200 Medley 1: : : :42.70 ^ ^ Relay 400 IM 4: : : : : : Fly Free 1: : : : : : Breast : : : : : Back Free Relay 7: : : :23.17 ^ ^ 1650 Free 15: : : : : : Back 1: : : : : : Free Breast 2: : : : : : Fly 1: : : : : : Free Relay 3: : : :24.67 ^ ^ *-With the new suit rule(s), actual qualifying times will probably be somewhere between the actual standards.