3 (a) •Activity specific •Replicate demands •Maintain breathing •Maintain streamlining •Oxygen debt •Muscle fatigue •Fitness levels •Development needs •Training zone •60%-85% intensity •Short rest period •Frequency •Intensity •Duration•At least 3 per week •Increase intensity 70% to 80% •Shorter rest •Increased  25 mins to 30 mins •Adapt training •New fitness levels •Increase demands

3(b)•Muscular Endurance •Distance swimming •Towards middle / end of swim •Muscle fatigue •Loss of power •Less efficient •Increased stroke count •Less streamlined •Hips sinking •Arms dragging •Slower lap times •Less overall lengths (T15)

3(c) •Coordination •Arms not working in sync •One arm finishes other half way through •Pauses during stoke •Less fluency •Disrupted stroke pattern •Jerky actions •No maintained power •Have to stop to breath •Uncoordinated lag action •2 kicks then stop•Leg action not constant •Less power and speed generated

3(d) •Interval training •Breaks –Mental recovery –Physical recovery –Feedback –Monitor pulse •Resting pulse •Warm up •Full stroke •Resistance kick sets (vertical board) •Resistance pull sets (drag tow) •Recovery time •Training zone •Training diary •Intensity (eg 70% max) •Duration (eg 30 mins)•Rest (eg 20s) •Specificity •Conditioning •Targets •Feedback

4(a) •Physical •Muscular Endurance •Distance swimming •Towards middle / end of swim •Avoid muscle fatigue •Maintain of power •More energy efficient •Consistent stroke count •Maintain streamline •Hips up •Arms lift clear •Consistent lap times•Coordination •Arms work in sync •One pull starts one ends •Legs in sync •One kick at highest point one at lowest •Constant force applied •Fluency •Timing •Stroke not disrupted •Mental •Determination •Don’t give up •Push through pain barrier •Still work when –Muscle fatigue –Oxygen debt

4(b)•Physical •Muscular endurance – Interval training •Circuit training •Frequency •Intensity •Duration •Rest •Specificity •Within •Outwith •Activity Specific •Replicate demands •Interval training •Rest period –Physical –Mental –Monitor pulse –Feedback •Circuit training•Press ups •Sit ups •Burpees •Pulse •Full stroke •Resistance Kick sets (vertical board)•Resistance Pull sets (drag tow)

4(c)•Increased fitness levels •New demands •New targets •Progressive overload •Increase frequency •Increase duration •Reduce rest •Reversiblity –Injury –Holiday –Facilities•Variety •Motivation •Concentration •Avoid boredom

4(d)•Training diary •Feedback •2nd T15 –Compare results •Goals met / on course? •Training effective? •Progress made? •Adjust training •Adjust goals / targets –Motivation –Focus –Challenging / achievable •Reassess development needs