Double Peaking PeriodizationCOLLEGIATE APPROACH

BRETT HAWKE - AUBURN UNIVERSITY

Time FrameSoutheastern Conference Championship- SEC

14TH-18TH February

Women’s NCAA Championships

15th-18th March (4 weeks)

Men’s NCAA Championships

22nd-25th March (5 weeks)

Don’t be surprised – Expect to swim faster!

98% RuleTrials are not the destination, they’re part of the journey

Swim trials at 98% of your best/goal

Swim unshaved?

Aim for your last swim to be your fastest

Leave something in the tank for the main competition

Last chance meets

Do we taper enough?

Plan to PerformHave a plan in place before competition - how many days between making the team and 1st swim? 25-35?

Get back to training ASAP- how much?

About 75% of week total for D 400-800-1500 85%.

Start taper Men 18-20 days out (gradual) Women 10-12 days ◦ see attached master taper from between SEC’s and NCAA’s

Create a solid training environment -doubles 1.5-2hrs for 8-10 workouts/week

Plan to performInvite or send swimmers to race at times in practice - build team spirit

Encourage your group to cheer whenever any teammate gets up to race - stay over to support if someone is still working out

Relay exchange days build TEAM!

Create a good vibe – High five!

Leave your egos at home

Training environment Don’t pay attention to what everybody else is doing, just do what you’ve always done.

TrainingGo back to work immediately – water and dryland

3 day recovery after meet with aerobic swimming

Build to ¾ of peak volume with normal training intensities

Cut back more than you did the first time

Vary training groups and intensities

Mental preparationDon’t over coach – stay relaxed and confident

Embrace total team environment

Include time each day for visualization and relaxation

Play music – stay loose

Never doubt faster swimming – know its coming

Don’t break them down in the water – swim fast often, even if its short and sharp.

Race in suits for race prep days (good option)

Frank Busch – National team director USA swimming

Thoughts on Rio success:

1) If you can make it through Omaha(14,000 spectators) you have cleared the most difficult hurdle.

2) We took the full 4 weeks to adjust to late prelim and final start times. Being finished at 2am after relays and drug testing. We just continued to move our training times later with each camp. Also we were the only team to have hot meals on deck for those athletes that swam relays or late events.

3) We hit the ground running in San Antonio. 100% attendance of personal coaches there. Great atmosphere.

4) Atlanta was our performance phase and swimmers began to see fast times.

5) Two days before the start was our pride moment and we reflected on our country and how many have sacrificed so much for our flag.

As far as training is concerned I think the rule of thumb is take the number of days between trials and games or Conference and NCAA's divide it in half. Take the training up to 75% at the halfway point and then begin your 2nd taper.

USA - RioRelay Day

Cowbells

Momentum

Total team investment

Pissed off for greatness

Racing Experience builds confidence

Never settle

Women Double taper plan – 17 days outWomen- 17 Days out

Date AM Edits PM Edits

Mon - 17 4,500 Aerobic 4,000 Dryland Short SpeedTues - 16 4,500 Lift ABS Power

Wed - 15 4,000 Aerobic 4,000 Pace/BESThurs - 14 4,000 Lift ABS Recovery

Fri - 13 2,000 Power 4,000 Dryland AerobicSat - 12 4,000 Fast!

Sun - 11 Off OR TOUCHMon - 10 3,500 Aerobic 3,500 Dryland Short SpeedTues - 9 3,500 Touch Weights ABS PowerWed - 8 3,000 Aerobic 3,000 Pace/BESThurs - 7 3,000 Touch Weights ABS Recovery

Fri - 6 1,500 Power 2,500 Dryland AerobicSat - 5 3,000 Race!

Sun - 4 Off OR TOUCHMon - 3 2,500 Aerobic TRAVEL

Tues - 2 2,000 Stinger OPTIONALWed - 1 2,000 Aerobic OPTIONALThurs - 0 RACE DAY!

Men double taper plan – 24 days outMEN -24 Days out

Date AM Edits PM Edits

Mon - 24 4,500 Aerobic 4,000 Dryland Short Speed

Tues - 23 4,500 Lift ABS Power

Wed - 22 4,000 Aerobic 4,000 Pace/BES

Thurs - 21 4,000 Lift ABS Recovery

Fri - 20 2,000 Power 4,000 Dryland Aerobic

Sat - 19 4,000 Fast!

Sun - 18 Off OR TOUCH

Mon - 17 3,500 Aerobic 3,500 Dryland Short Speed

Tues - 16 3,500 Touch Weights ABS Power

Wed - 15 3,000 Aerobic 3,000 Pace/BES

Thurs - 14 3,000 Touch Weights ABS Recovery

Fri - 13 1,500 Power 2,500 Dryland Aerobic

Sat - 12 3,000 Race!

Sun - 11 Off OR TOUCH

Men double taper plan – 24 days outMon - 10 2,500 Aerobic 2,500 Abs Short Speed

Tues - 9 2,500 Touch Weights ABS Power

Wed - 8 2,000 Aerobic 2500 Abs Pace/BES

Thurs - 7 2,500 Recovery

Fri-6 1,000 Power 2,500 Abs Aerobic

Sat-5 2,500 Race!

sun-4

Mon-3 2,000 Aerobic TRAVEL

Tue-2 2,000 Stinger

Wed-1 2,000 Aerobic

Thur - 0 RACE DAY!

12 days out3 x 300 choice + 2 x 50 Dive 15 (1 relay x, 1 regular)

4 x 150 w/finz 50 kick/dr/sw 0n 2:30

8 x 50 on 60

1. No breath (Hypoxic)

2. Head up free 25/smooth 25

3. Fast 1st 15m

4. Fast last 15m

10 Days outProgressive Drills for 15 min

Start slow and work up to fast drilling/sculling

4 x 100 No Breath 3rd 25 on 1:30 – 4th 25 Bk

4 x 100 No Breath last 25 on 1:20 Pull w/Paddles (Hypoxic work)

12 x 50 Finz on 60 Work fly/DPS free

1. 25 fly/25 fr

2. 25 fr/25 fly

3. 50 free

4. 50 fly w/flip turn

4 Rounds

100 Free D1-4 by rounds on 2 min

2 x 25 small chute – 1st 2 rounds naked. 2nd 2 rounds F+P (Connection)

100 Back easy on 3 min

500 Cool down – 100 swim/100 kick

Total: 3,800

8 days out500 Mixed swim/drill

odd 100 w/5 light and poppy streamline pushes from Bottom

Even 100 do a flip turn from bottom

5 Rounds of 10 x 50 all on 60 w/extra 60 between each 10

1. Finz – 25 BPK/25 Min stroke count

2. 1 free/1 fly

3. 25 flutter kick u/w – 25 surface kick w/board

4. Short dog free – long dog free x 25’s w/snorkel

5. Sponge (1 w, 2 m) w/fins and paddles DPS (Connection)

6. 25 BK – 25 Br

500-lung buster with paddles (Hypoxic)Total: 3,500

6 Days out – Suit day600 – every 3rd 25 build kick to fast

6 x 25 D1-3 Kick to fast on 35

3 x (1 x 100 free Areobic – 2 x 25 1 build, 1 strong)

4 x 25 Meditaion

3 x 100 - 80%, 90%, 100% with suits

Cool down 200 swim/100 kick/4 x 50 drill between each

Full rest

Looking at the camps through a different set of lenses it was very clear to me that the athletes that had structure and direction seemed to have the best results. Coaches who sort of depended on a “how you feel approach” sent the wrong message to the athlete. Not that the swimmers need to be controlled but they are used to having direction during the season. Whether it ’s a1,500 loosen or a 6,000 workout having a familiar setting takes away the doubt about “will I be faster next time”.