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  • August 8, 2012: Test Set Planner – Progression Evaluation tool
    We promised, you waited, we delivered! Test Set planner – is a fundamentally new addition to our Training Design and Training Process Management tool set. With this tool you can monitor athletes’ progress in real time, on a day-to-day basis without administering often damaging full effort tests. More so, we compare your actual progression with planned and provide you with critical information regarding the changing abilities of your athletes. Absolutely a must-have tool if you are serious about your training or coaching!

    You can learn more about this new feature from reading our tutorials at or attending our webinars.

  • July 12, 2012: Results Progression Analyser
    Knowing your results progression rate can be very important. Matching your progression with training strategy you selected – is simply vital. Understanding the change in your preparedness structure throughout the season – is priceless if your goal is reaching desired results at the end of the season. This tool may look simple on a surface, but as other 3S tools – it opens a lot of new opportunities for inquisitive coaches who value meaningful data and ready to use it to improve your professional skills or simply – your results.

We want you to have the best possible experience using your new 3S account, so we have compiled “A few useful tips on setting up yours or your athletes’ accounts and creating a bullet-proof season plans”

STEP 1: Create Groups and Enter New Athletes (Note: this part is only for coaches)

Critical Decisions: 
Create groups first, and then enter at least one athlete to access the planning options. You can create any number of groups and add any number of athletes into each group. You will still be able to re-group athletes into “Training Group” regardless of their position in Administrative groups.  
You will always be able to place any athlete you select into any “Training Group” you choose, and you may do that as often as you’d like. But you may not move athletes from one “Administrative Group” to another unless you delete him from his original group first, and then re-register him in another administrative group.

STEP 2: Setup an Individual Account (for Each Athlete, if you are a coach),

Start by creating a unique profile for each athlete. You will need to complete all 3 parts of Profile 1 before you can proceed to Profile 2, but you can save your data and return to it another time if you need to get additional information about an athlete (e.g. his weight). Fields you must complete include…

Personal Data (name, user name, birth date, HR Max, etc.): Every athlete in our system has a unique user name. If the program detects a name already in use, it will not allow you to enter it into your account, so if you cannot enter a common name like FSmith, try putting in his full name (Fernando Smith) or adding a number to it (FSmith26). You must also assign a password to every athlete you place in your account, but it does not have to be different for each athlete. You can even use the same password for everyone on your team to keep things simple. This “Direct Access” feature gives your athletes the ability to view (but not modify) daily workouts and notes from you. It also allows you to post individual comments and suggestions to any of your athletes after a training session.

Please also note that the Heart Rate value you enter will be used to determine individual daily targets and energy zones. In a way this entry works as a regulator of individual intensity. You will be able to return to this page and make corrections after you will review your Energy Zones and / or start following suggested training targets.

Personal Results and Goals:This part of an athlete’s profile is critical, since we use your athlete’s recent personal best results as a measure of his current abilities. If you don’t know the current maximum effort results for a particular athlete, enter a value you believe is realistic and appropriate to his actual ability. It is NOT advisable to run full effort tests, especially if the athlete has not been training for a while. Results will not be an accurate reflection of his true ability, and may even impede future progression.

Your target results depend on a number of factors, where season length and individual athletic level are among the most important to be considered. The recommended settings for the typical rate of improvement in one season are between 2-5%> However, this number may vary dramatically, depending on your situation. It is also important to remember that target result is always associated with your season end date.

Season Planning: There are several rules that are important to consider when planning your season. In general we need to have enough time to reach an athlete’s potential, based on the current level of his abilities. Maximizing a specific ability, like achieving maximum speed at an athlete’s best distance, is often accomplished by building a proper foundation in all training (energy) zones in order to succeed in reaching your season goal. NOTE: There are several specific physiological rules that determine the sequence and rate of progression in building maximum output and capacity in each of these zones. But all these considerations are built into our planner, making it a very “smart” tool. However, we also offer an additional set of tools and other techniques that will allow you to customize your season training strategies even more. You can read about them in our articles, or ask one of our experts to explain this further.

Our program offers two additional personal profile pages that will allow you to define personal abilities in each stroke and even in different drill types (e.g. kick and pull). The values in this second part of an athlete’s Personal Profile pages are pre-populated from the data you provided in Profile I. However, you can always return to that part of a profile and fine-tune your input to make your training targets even more precise.

STEP 3:  Select Training Days and Sessions. Choose the stroke you want to emphasize in each session

This step is self-explanatory. Our Weekly Planner permits you to choose training days, as well as select the stroke you would like to work on in each session of the week. But there are still several rules you may want to consider when making your decisions on that page.

  • It is important to note that while we allow you to plan two training sessions a day, we suggest dividing them into two types of sessions… “main” and “supplemental”. We highly recommend that you keep one session as supplemental to avoid “doubles”. WARNING: Creating two sessions of the same type on the same day will result in the production of identical workouts.
  • The system assigns weekly training volume regardless of how many session you select. That means that fewer training sessions during the week will show increased training distances per session. The decision not to re-adjust daily training volumes automatically is based on the competitive nature of our philosophy and service. We provide you with the OPTIMUM weekly training volume you need to execute to arrive at your desired goal. Deviation from the training distances we suggest and their set structure will reduce the probability of achieving your goals. The decision is still yours, but it would not be correct for us to re-adjust your training volumes based on the training days you select. If you still need to reduce the number of training sessions per week, the golden rule here is simple: please keep your daily training volume around your average. Increasing daily distances above the realms of your athlete’s abilities may result in inadequate recovery between sessions and eventually in over-training.
  • While we do not automatically re-adjust the overall weekly training volume, we DO re-adjust training intensities and balance between training zones when you select your training days. This feature is actually very important. You do not have to worry if you need to skip a session or a day. The next training session will still be balanced, and will provide the best possible training option, given your training needs.
STEP 4: Check Season Plan, Weekly Volumes Progression and Make Adjustments where necessary. Apply custom training strategy using “Advanced Season Planner”

Once your training week is set, we recommend that you visit the “Season Planner” page to make sure that your suggested weekly volumes are realistic, considering your condition and the weekly schedule you have selected. There are two other things you may want to check on Weekly Planner page as well.

  • Check total season volume and progression of training volumes from week to week. The training volume we suggest is based on your goal result. In other words we have calculated the statistically optimum training volume you will need to execute in order to reach your desired result, but you may vary this slightly. Typically, you may deviate 10-15% from the volume we suggest. So, if you have fewer training sessions, or are not comfortable with your weekly volume progression, reduce your suggested training volume to a doable level. WARNING: Reducing suggested training volume beyond reason, will reduce the probability of achieving your target results.
  • You may also change the suggested training strategy by adjusting the distribution of partial training volumes throughout your season. Do this with the Advanced Season Planner tool. This feature requires some knowledge in the area of periodization of sports training and human adaptation rules. We recommend that you start with selecting pre-set strategies: Sprint, Mid-Distance and Distance Swimming. Please note that the strategies we suggest in our program are well balanced and tested, and usually are very effective for most of our users.
  • There are additional ways to manipulate your training season. Using advanced planning techniques like “Cascade Planning” is a very important one. Our planning tools are the most sophisticated in the industry and will allow for almost unlimited variability when it comes to season planing. But use these features wisely, and please don’t hesitate to call me or a 3S Expert for assistance, if you have any questions about using any of our tools.
STEP 5: Check / Edit Suggested Workouts.

Go back to the Training Control Center and review your daily workouts. TIP: Before reviewing them, be sure to click the “Reset To Defaults” button to make sure that the latest changes you’ve made have been taken into account by the system. Although your workouts are well-balanced and coordinated with each other throughout the season, we’ve also built in several additional tools to help you manage your workouts with an even higher degree of precision.

  • Design a Set. Design a Set: This tool will allow you to compute any type of set for any distance or stroke, which will still be relevant to your current level of ability. You can also add new sets to your daily workouts, or replace any set we suggest for you. WARNING: You must preserve the balance of training distances by energy zones for each week. That is the key!
  • Technical Drills.You can select special technical drills from our library, and even create a set with defined intensity for a selected skill. Please note that most technical drills should be executed at aerobic level, simply because skills are learned better at that intensity.

Follow your daily training suggestions, and enjoy the results!

Have questions or need additional assistance with account settings or making training planning decisions? Then just give us a call at (804) 519 1201, or send us an e-mail.


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