5 year NTC Plan

Sandor Ban (NTC Head Coach)

Main Goals. Building Accropolys of swimming SA

2003 Basic Selection Structure 2004 National / Domestic Top Level & International Basic Level 2005 International Medium Level 2006 International High Level World Class 2007 International Top Level 2008 International Top Level & No.1

NTC 2003-2004 Training Program Structure

1. May September 2. September January 3. January - April

Macro Cycle I
12-20 weeks General Body Ability New Technique HIGH ENDURANCE!!! Land Training General (AA) Mental Training 4 strokes (What & Why?)

Training Method 90% aerobic work Marathon Fartlek Slow Interval

National Training Centre - Total Weekly Mileage - Macro Cycle 1 (2003 - 2004)

60 52 48 40 36
Km

54 50 43 38 39 45

56 52

50

48 42 36

40

40 Total Km for the w eek

30 22 18 14 10 10 2 2 3 4 5 6 7 8 9 10 11 12 13 10 18 24 26 25 25 24

28

29 26 26 25

High Intensity km

20

0 1

14

15

16

17

Week No.

Macro Cycle II
12-16 weeks Maximum Endurance & Basic Speed Competition Distance selection Technique Stabilization Land Training (MxS & Eneurance & Special Swimming Muscles Increasing)

Method of training Aerobic 75% & Anaerobic 25% Slow & Fast Intervals Fartlek

National Training Center - Total Weekly Mileage - Macro Cycle 2 (2003-2004)

80 70 60 54 50
Km

68 58 48 50 45

68 64 58 52 44 40 30 28 29 30 26 29 30 30 32 28 46 40 36 30 18 Total Km for the w eek High Intensity km

40 30 26 20 10 0 18 19 20 21 22 23 24 25

27

26

16

0 26 27 28 29 30 31 32 33 Weeks

Macro Cycle III

12 weeks Maximum Speed & Maximum Endurance on Competition Distance 1-4 = aerobic work 5-8 = aerobic & Anaerobic 9-10 = Anaerobic & Aerobic 10 (Mon-Wed) = Aerobic & Anaerobic (Thur-Sat) = Anaerobic 11-12 (Mon) = Aerobic (Tue) = Anaerobic (Wed-Sat) = Competition Warm up & Start/Turn/Finish Step Back in Loading Specialized Land Training & Maximum Flexibility

National Training Center - Total Weekly Mileage - Macro Cycle 3 (2003-2004)

80 74 70 66 60 50
Km

69 64 58 52 40 40 36 31 42 44 40 34 30 28 30 22 18 36 28 20 15 10 0 0 49 50 0 51 0 52 0 54 50 Total Km for the w eek High Intensity km 39

40 30 20 10 0 34 35 30

38

36

37

38

39

40

41

42

43 Weeks

44

45

46

47

48