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For Coaches

Are you a coach? Do you want to offer your athletes acoustic swim training? There are a lot of advantages to this type of training:

  • Your athlete can swim your program at your given pace! No excuses!
  • Your athletes can keep motivated the whole session with their own music
  •  You define the training once, then use it for all your athletes – every athlete swims at his/her own pace

How to provide your training to your athletes

In the following sections we will shortly describe how you can provide your own swim sessions to your athletes.

With SwimVoiceCoach you can convert your written training program into an acoustic training program. SwimVoiceCoach can handle many different types of swim sets and these set types keep growing. We describe here some of the sets you can use and how you use them.

Swim Sets

All the different training types can be used in any combination.

There are two superior types of swimming sets. Either a swimming set is ‘distance based’ or it is ‘time based.’

Distance Based

A ‘distance based’ set means that every swimmers will be notified of his/her total distance at each length of the pool. Distance based sets can only be used in pools (not the open water) and are calculated from the athletes CSS (Critical Swim Speed) pace.

A typical distance based swim set is:

  • 4x100m @CSS+5s/100m, break 15s.
    If the athlete swims in a 25m pool and has a personal CSS pace of 75s/100m, then he/she needs to swim the 100m repetitions in 1min 20s. So the swimmer receives a notification every 20 seconds when he/she reaches the end of the lane.

Time Based

Time based sets can be used in open water as well as in the pool. Time based sets are perfect for drills in the pool, since you don’t want to force somebody to swim too fast during technical drills.

Typical time based sets:

  • 4 x 3 min (2 min Zone 3, 1 min Zone 5)
  • 2 x 2 min (1min left arm, 1 min right arm)

Strokes

All of the following strokes can be used in either distance based or time based strokes:

  • Freestyle
  • Breaststroke
  • Backstroke
  • Butterfly

Intensities

To define the intensity of each set you have two options:

  1. CSS Pace + Offset
  2. Intensity Zones

1.) CSS Pace + Offset

The CSS pace (Critical Swim Speed / Base Time / Threshold Pace) is unique to each athlete and defines the pace of 100m that an athlete would swim in a 1500m swim test. The CSS pace + an offset is used in distance based swim sets and will later be transformed into the correct swimming pace for each athlete.

 

Rep. Distance Description Rest Total
1 400 Freestyle (CSS+10) 400
3 100 Freestyle (CSS+6) 15 300
2 400 200 Freestyle (CSS+4) | 200 Freestyle (CSS+6) 10 800

2.) Intensity zones

Intensitiy zones are used for time based sets only.

  • Zone 1 – Easy
  • Zone 2 – Light Aerobic
  • Zone 3 – Moderate Aerobic
  • Zone 4 – Threshold
  • Zone 5 – Above Threshold
Rep. Description Time Rest Total
5 04:00 Freestyle Z4 |
02:00 Freestyle Z1
06:00 30:00
1 04:00 Freestyle Z2 04:00 04:00
6 00:30 Freestyle Z5 00:30 00:30 05:30

Equipment options

The following equipment can be used with time based or distance based sets

  • Paddles
  • Pull-buoy
  • Kickboard
  • Zoomer-fins
  • Long-fins
  • Snorkel

Freestyle Drill options

Time based only

  • Catch-up
  • Left-Arm
  • Right-Arm
  • Kick on side
  • Kick on right side
  • Kick on left side
  • 6/1/6(6x Kicking on one site; 1x strokes; 6x Kicking on one site)
  • 6/3/6 (6x Kicking on one site; 3x strokes; 6x Kicking on one site)
  • Sculling #1: windshield wiper movement in front
  • Sculling #2: windshield wiper movement at shoulder high
  • Sculling #3: Duck style motion
  • Torpedo Kick: Kicking in a streamline position
  • Fist-drill
  • Polar Bear: Freestyle with underwater recovery

Time and distance based

  • Breathing pattern: B1, B2, B3, …
  • Breathing successions: B3/5/3/7, B3/5/7/9, …

Training Structure

A training session always comes with a warm-up and a cool-down and it consist of at least one swim set.

Here a few examples of a training structure.

Warm-up
Drills (time based)
Main (distance based)
Cool-down
Warm-up
Build set (time based)
Threshold intervals (distance based)
Cool-down
Warm-up
Drills (time based)
Open water session (time based)
Cool-down