Worthing College Football Academy Swimming & Running Diary Coach - Dave Hall

Worthing College Football Academy Swimming & Running Diary During the pre/post season months and injury prehab/rehabilitation especially as a performer you need to make sure that you are ticking over physically. A good way to do this is to road run and/or swim. However it is important that you mix up this type of training as too much running can affect the joints in a negative way. Swimming is benecial as it is a full body exercise and is excellent for post match recovery. So for this reason Im providing you with this diary to track your work. The minimum requirement for a run or swim session is as follows; Running - Minimum constant running time of 20 minutes. If you become bored vary the pace. Street lights or landmarks could help you with this. Swimming - Begin with twenty lengths and work your way up through the weeks. In a recovery session I suggest a slow pace, however in a work session I suggest you front crawl for 2-4 lengths then rest for 30 seconds and continue in that way. This is a type of interval training and will develop your level of cardiovascular tness further. Session Frequency - For this to be benecial I suggest two sessions per week. Below is an example from a week of the diary, so please take on board and make sure this is lled out correctly. You will be asked to provide this during performance prole 1 to 1s, which will be in late 2012.

Week Commencing W/C 06/12/11

M R

Th S

Sa

Su

Record of Distance/Time/Lengths R - 20 minutes - My house to beach and back. S - 25 Lengths - Front Crawl fast sets x 4 lengths.

Worthing College Football Academy Swimming & Running Diary Coach - Dave Hall

Worthing College Football Academy Swimming & Running Diary Week Commencing W/C 06/12/11 M R T W Th S F Sa Su Record of Distance/Time/Lengths R - 20 minutes - My house to beach and back. S - 25 Lengths - Front Crawl fast sets x 4 lengths.

Worthing College Football Academy Swimming & Running Diary Coach - Dave Hall

Week Commencing W/C 06/12/11

M R

Th S

Sa

Su

Record of Distance/Time/Lengths R - 20 minutes - My house to beach and back. S - 25 Lengths - Front Crawl fast sets x 4 lengths.