ASCA reports

Bob Bowman did a presentation on 'early Phelps practices' which everyone wished could have gone on forever.

The first practice MP ever did for BB when he was 11 years old and had just graduated to the 14-year group:

All short course yards so add 10% to the 'go'times for a rough conversion to metres.

3x
400 fr (negative split) on 5'
4 x 100 descend 1-4
1st round bf on 1:20
2nd round bk on 1:20
3rd round br on 1:30
400 IM on 5:30 (descend rounds 1-3)
4 x 100 fr
1st round on 1:15
2nd round on 1:10
3rd round on 1:05

24 swimmers in three 25 yard lanes; stop complaining about your conditions.

Excellent message for coaching age-groupers; 'Don't get excited about every success.'

Another example:
3x
4 x 200 fr on 2:40/2:30/2:20 (hold under 2:20/2:15/2:10 - MP went down to 1:54)
200 IM drill on 3:30

A good kick progression:

3x
5 x 100 kick on 1:40/1:35/1:30
Additional minute between rounds and move the intervals down over time to 1:10

'Janet Evans' set:
200 fr on 2:30
4 x 200 IM on 2:40
400 fr on 5'
3 x 200 IM on 2:35
600 fr on 7:30
2 x 200 IM on 2:30
800 fr on 10'
200 IM on 2:25

The fr is 'moderate' and the Im is 'best you can do.'

Fr and IM can be switched.


When MP was 13 the start of the season was planned thus:

Week 1 - 7 days at 3k/day
Week 2 - 7 days at 4k/day
Week 3 - 7 days at 5k/day
Week 4 - 7 days at 6k/day
Week 5 - 7 days at 7k/day
Week 6 - 7 days at 8k/day
Week 7 - 7 days at 9k/day
Week 8 - 7 days at 10k/day

After week 8 they reverted to 'normal' programming. Interesting they didn't start with, say, four days then move to five etc. - remember, frequency of training is more important than volume.

Micro-cycle design from 12 years of age through to Athens 2004: