Berks & South Bucks County/Regional Level Development Camp for Swimmers and Coaches

Time

Saturday 4th January

Location

07:45-08:15

Welcome and check-In

08:15 saw the Team Manager arriving just in time to check each swimmer in and give each person their named lanyards (or “lost and found” badges as they became familiarly known as!) Matt explained the purpose of the Camp which was to invest in the education and development of Swimmers aged 12-15yrs. (age on year) along with the Coaches to increase the chance of the swimmers making Regional Championships and beyond. We said goodbye to the Parents and set off in the rain to the Pool.

The Lodge

08:30–10:30

50m Pool Session

1. Warm up
400 free feet to flags
200 IM kick
200 IM drill
200 IM swim

2. 12 x 100 reduce1-3 free on 1.45+

3. 200 back easy

4. Kick set

4 x 50
2 x 100
1 x 200 timed record No1

5. 8 x 50 tech swim

6. Starts / sprints

7. 400 easy

During the session the team were introduced to and joined by Ekatarina Avramova - Bulgarian Backstroke Olympian and her Coach Dave Heathcock (Ealing Swimming Club). Both worked with the Coaches and Swimmers during the set.

At the end of each Swim session the swimmers were offered small snacks (Bananas; Flapjack bites; Cereal bars; pancakes) to support their recovery as they left to get changed.

11:00-12:00

What it takes to become an Olympian

Matt kicked off the session by noticing how few water bottles he could see and invited the swimmers to get them!

In small groups the 24 County Swimmers and 5 Coaches were invited to put questions onto cards – the sorts of questions they would love to ask an Olympian and Ekaterina (Katie) used the questions to frame her talk to the swimmers. Dave, her Coach added his perspective on some aspects of Katie’s coach from a Coach’s viewpoint. The questions ranged from – “What age did you start to really commit to swimming?” through to “Did you ever think of giving up?” and “what was it like being at the Olympics?”

Conference Room

12:00

Packed lunch

Whilst the swimmers rested in the Cafeteria, the Coaches had their own session with Dave Heathcock (twice Olympic Coach and Head Coach at Ealing Swimming Club) focussing on a range of issues connected to Swimming Clubs and supporting young swimmers in this age group to achieve their potential

Lodge Dining Room

13:00-15:00

50m Pool Session

1. Warm up

400 alt 100 free100 back
200 kick as 50 right side 50 left side
4 x 50 drill through the IM on 75
4 x 100 IM on 2 mins.

2. 8 x 150 as 100 drill 50 swim 4 free 4 own choice

3. Turns under water phase with coaches

4. 400 free feet to flags

5. 20 x 100 as:

5 reverse IM
5 own choice
10 free as best average on 2.15 times recorded

6. 400 easy as 200 back 200 back swim

Katie got in the pool with the swimmers and then took some time with each Coach and their teams to support the work in the pool.

16:00-17:00

Land Training

This session designed by Matt Heathcock focussed on circuits to support stamina. A circuit of 12 stations was set out including a rest station and swimmers paired up as they committed themselves to three rounds with progressively longer periods of time on the stations and less time in between. The team committed themselves and worked very hard supported by the Coaches for the full hour.

Studio 1

18:00

Dinner

Lodge Dining Room

19:00

Swimmer Team session

The swimmers and coaches came together to do a variety of team games to support getting to know each other and at the same time have some fun.

Everyone was back in their own rooms by 21:00 and lights out by 21:30

Conference Room

Sunday 5th January

07:00–09:00

50m Pool Session

1. Warm up

5 x 100 skdps x2 1. Free 2. Not free

2. 8 x 50 kick with fins as:

1. Right side
2. Left side
3. On front
4. On back at speed
5. On 75 x 2

3. 40 x 50 as:

10 free mod on 70
10 best effort from a dive on 1.45
10 own choice mod on 70
10 best effort from a start on 1.45

4. 8 x 100 as:

4 x 50 1st 15m max kick on 80
2 x 100 choice drill change each 25m
4 x 100 choice swim

5. Starts / turns

After meeting at 06.30, checking out and grabbing a snack to support the session that was in store for them, the team walked to the pool on a very frosty (and slippery!) morning and ended up waiting at the door for the Pool to be opened L

Katie worked alongside the team in a separate lane and then talked to the team on the way back to Breakfast

The session then ran until 09:15 before returning back to the Lodge for breakfast.

09:30– 10:15

Breakfast

A tired team hit a hearty breakfast and we said good bye to Katie, Craig and Olli

Lodge Dining Room

10:30-11:30

Land Training

 This session focussed on stretching and its role in injury prevention. Each swimmer was invited to offer the group a stretch and then the whole group performed the stretch.

The coaches also took the opportunity to offer feedback to the swimmers as a whole on their observations over the last 24 hours.

Studio 2

11:45-12:30

Open Forum

Parents and Swimmers were addressed by Matt Heathcock – County Coach . Matt talked about the importance of maintaining the investment in the County Pathway that has started to become embedded over the past two years. He shared his view that there is space for another Camp at the top end of the County for swimmers who are National Level maybe starting on the Friday and running through to Sunday with once every two years possibly taking the swimmers away to compete abroad as a way of not only supporting their development but also maintaining their excitement in the sport at a time of competing priorities. He encouraged parents also to come forward as Team Managers and Chaperones to support such a programme of development.

The swimmers were complimented on their behaviour by the Coaches and wished the best of luck for the coming season

Conference Room

12:45

Close