Guidelines from your Coach
Training
- To ensure best results train hard every time you are at training and be at training a lot.
- 12yrs and under should maintain an average of 5 - 6 sessions per week.
- 12-13yrs should maintain an average of 6 sessions per week.
- 13years and over what every number is decided by primary coach.
- Be at training on time.
- We train through holidays.
- Any swimmer complaining of an injury is required to provide medical information to they’re primary coach. A session will not be modified without medical information and swimmers will be excused if they can not complete session provided.
- All changes to training time will be notified on the web - site and the coach boards.
- A very informative web site is attached to the klimswimtrojans.org.au links sections to help parents and swimmers manage through the day.
- Any inappropriate behaviour will not be tolerated.
Competition Meet Calender
- Check up and coming swim meets on the swim meet calendar on klimswimtrojans.org.au
- Enter events recommended by primary coach.
- Swimmers should learn to fill in their own meet entry cards, IT IS their responsibility.
- Places entries in top draw of the filing cabinet on pool deck under Meet Entries before the DUE DATE for the Klim Swim Trojans. (late entries will not be processed by the club meet entries office)
- Check Vic Swimming website for time line of swim meet.
Day of the meet
- Arrive on time for warm-up which is at least 1 hour and 15min before start of the meet or first swim if is later on in the day. (Please let coach know of any late arrival times).
- Do the land-work warm up and swimming warm up prescribed by primary coach.
- Swimmers who do not wish to take the appropriate attitude to the warm up which is design for swimming performance and injury prevention the primary coach reserves the right treat this as the swimmers attendance is not towards the goal of the Klim Swim Trojans and deal with that swimmer accordingly.
- It is a good idea to right the event numbers on the swimmers arm to help remember which events they have entered.
- Eat and drink appropriately. A very informative web site is attached to the klimswimtrojans.org.au links sections to help parents and swimmers manage through the day help the swimmers performance.
The RACE
- All swimmers must see the coach on duty 2 events BEFORE they go to marshal and directly AFTER their swim or cool down (if cool down pool is provided).
- Swimmers are required to wear Klim Swim Trojans Caps (if they wear a cap) and Klim Swim Trojans uniforms.
- Marshal on time and stay warmed up
- Race hard!.. Race to win!.. Have fun!
- Failure to do one of the above will result in the coach on duty not providing coaching on this particular swim session.
- Parents it is very good idea not to be coaching your child at all because it will only generate confusion in the swimmer. If a coach feels this is the case they will not provide any further information to swimmer as not add to the confusion.
I hope this helps you understand how we operate a bit clearer and remember that the best swimmers are the ones who work harder and training more than the others.
“Success is a journey”
Mark Staiger – Head Coach Klim Swim Trojans
Phone 040 512 8616 or email
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Michael Klim’s Diet On A Training Day
(This is for a full training day for an adult male. This is not a recommendation but may give some of you an insight to what is required.)
Wake up
- Scull 500ml of water or Juice ( the body gets really dehydrated during the night so fluids need to replaced asap especially before training) on the way to the pool have a mall snack for eg.a Banana or a bit of toast.
Training Am Session 5km-7km
- Consume at least 2 liters of fluids a mixture of water and carb drink during the session
- Immediately post training have a muesli bar, Sustegen or a protein bar as body absorbs fuel most efficiently within the first 30min post training.
Breakfast
- Cereal (wheatbix, or muesli find cereals that are low in sugar)
- Eggs(2) or pancakes (small stack) or toast.
- Orange Juice
Mid morning snack
- Yogurt (1 tub) or fruit or protein shake for man (protein after weights though)
Weight Training
Lunch time
- Tuna pasta or chicken sandwich or sushi or a foot long from subway (my favorite)
- Smoothie is always a good option if you need more fuel. I tried to eat more protein for lunch and consume more rice and pasta for dinner.
- Water (2 glasses)
Snack before training
- I like having some food prior to afternoon training as I found that I’d hit a flat spot around 3 o’clock (Muffin or Nuts even lollies)
Traning PM 5km-7km
- As above a mixture of carb drink or water minimum of 2 litres.
- Post training again a snack or recovery bar of some sort.
Dinner
- Normally a big meal at dinner based around carbs so pasta, rice or potatos
- Stir fry’s are easy to prepare but you can be quite liberal at this time of day with what you eat.
Snack before going to bed
- Yogurt or protein shake is great before going to sleep as the body does a lot of repair and recovery and the protein induces the production of GH which is great for all young swimmers.
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