K1-party

K1-party

Training times in the autumn of 2020

Responsible Coach: Aurelien Gabert, aurelien@tritonlillestrom.no, 45600705
K1 is the club's best competition party. In this party, emphasis is placed on individual needs, but it is a prerequisite that the goal is to invest in and prioritize competitive swimming. 

The number of swimming training sessions in this party varies from swimmer to swimmer, but a minimum requirement is 8 sessions. In addition, there is basic, land training and / or strength training. 

Each individual swimmer in K1 has an individual training plan, which is approved by the head coach. The number of sessions, as well as any adjustments, are approved by the head coach. In addition, the athlete and head coach have 2-3 goal-setting conversations during each year, where a goal-setting form is made which is followed up in sequence. 

The club supports the K1 swimmers at competitions, training camps etc. 

This means that each swimmer signs an investment form where the following points are outlined: 
  • It is expected that swimming / triathlon and training will be strongly prioritized in the life situation, and that the swimmers try to create the best possible conditions for their own development in he sport (ie diet, lifestyle)
  •  The swimmers / triathletes are role models for many younger swimmers in the club. It is expected that you are aware of your position and contribute to standing out as a positive role model and help motivate younger athletes in Triton Lillestrøm swimming and triathlon club. 
  • Swimmers / triathletes must compete in championships and internal events. 
  • Swimmers / triathletes must actively contribute to the club's profiling and marketing. 
  • Swimmers / triathletes will enter the coaching role 3 to 4 times a season and teach other swimmers / triathletes. 

It is important to emphasize that swimmers on K1 are important carriers of the club's culture and are important role models for the rest. of the club. Swimmers on the K1 party have a UM / NM focus as well as a focus on participation and good performances in international championships, including Nordisk Jr, Jr. EC, EC / WC senior and Olympics.

Exercise

It is required 95% attendance at the K1 party based on the individual training plan that has been made together with the head coach. It is possible to make adjustments to the training plan in consultation with the head coach. 

The training in K1 is individually characterized, ie you focus to a greater extent and specialize on your main exercises. Medley will continue to be a big part of everyday training, and is a mainstay in the development of each individual swimmer, regardless of what other exercises one swims. 

It is facilitated for training during the autumn holidays, Christmas holidays, winter holidays, Easter holidays and summer holidays, and it is a prerequisite that priority is given to swimming during these periods. These are important periods to form a good training basis.

Important aspects that are prioritized in training are:

  • Heart rate and intensity control
  • Frequency focus
  • Running program
  • Aerobic capacity training
  • Individual speed training
  • Leg kick
  • Focus on nutrition and diet
  • Mobility and stability training
  • Injury prevention training
  • Mental training
  • General basic training
  • Individual strength training
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