Often as a coach I will get either good or bad feedback from a session. My aim with every session I program (more than 230 / week across swim, bike, run & S&C) is for there to be a clear purpose and for the athlete to understand that purpose. For varying reasons, often the sessions don’t go to plan. Allowing the athlete to grade themselves on their performance within the session (WYP) can help them understand exactly what they have done and why.
WYP as a measurement tool isn’t measuring the coaches or the session design (good or bad). It is a tool for the athlete to ask themselves, ‘Did I work to my potential within the session given?’ Most people assume this is only linked to intensity when often it isn’t (see variation in table below). This comes down to focus & following the plan.
Set 1. The athlete shouldn’t feel tired from this set even though it is longer than set two.
Set 2. The athlete should be leaving the pool feeling fatigued and tired.
Example of 2 different sessions
1. RECOVERY/TECHNIQUE (3.0km):
WARM UP:
600m focus drill & Quality free/backstroke.
MAIN SET:
10 x 100 as: 25m drill, 25m quality, 25m build, 25m walk recovery.
800m rolling dolphin kick FINS
COOL DOWN: 600m choice cool down.
2.THRESHOLD (2.55km):
WARM UP:
200m focus drill & Quality.
10 x 25m sprints, leaving 30 sec.
1 x 400m rolling dolphin kick FINS
MAIN SET:
5 x
200m @ Threshold pace straight into
100m free quality
(1 min recovery between the 300’s)
COOL DOWN: 200m choice cool down.
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WYP (Working to Your Potential) definition. Grade your session based on how you performed at the given tasks, intensities, duration.
Mark the scale as to your WYP in this session. (0 being poor, 10 being excellent)
0 -------------------------------------------- 5 ------------------------------------------- 10
What could you have done differently in reflection to increase this number?
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