iswimmanager User s Manual Training Plan

Transcription

1 iswimmanager User s Manual Training Plan

2 Content Training Plan Creating a training plan entries - wheels Setting multiply times in the set Making training block out of multiple sets Writing favorite sets into database Using favorit sets in the Training plan Deleting sets out of database Full distance calculation of daily workout Making training block out of multiple block Writing favorite block into database Deleting block out of database Training plan calendar Browse training plans Copy training plan and its registration to another day Copy of training plan and its registration to another day and groups Send training plan via Training plan to send thru third-party App Writing a training plan from Writing a training plan adopted through a third party App Delete a training plan Creating notes and view them in calendar Import Training plan from Hy-Tek

3 Workouts / calendar Training plan is one of the cornerstones of the entire App. Enables the creation and planning of training. It consists of two parts. First part is a planning calendar that allows the display of training plans in the calendar. Planning calendar is divided into weeks and days and each day can be displayed and recorded every two workouts and training can have two sessions. Morning and afternoon training units are set by the switch on the right side below "AM / PM". The part training plan allows you to copy the other day and then can subsequently be modified freely. Second The second part of the training plan is the creation and editing. Enables the creation of sentences training plan for using the scroll wheel, direct writing as a text or a combination of both. Training plan will record until the end of the training plan entry. In Screen No. 117 you can see an empty training plan for group Elite Academy.. At the very beginning set groups, for which you create the training plan. Placing a finger on the Group name, screen appears with a list generated by swimming groups. Screen No. 118

4 Placing a finger on selected groups to assign training plan under this group. See screen No. 119 To the left under calendar is planning options are UP and Down. Lets you flip through the calendar forward and backward. Below them you can view all types of training intensity units that can be used. Description and Training Intensity Measurements

5 TRAINING ZONE NAME DESCRIPTION H R (BBM) LACTAT E REPETITION ZONE 1A A-1 AEROBIC LOW INTENSITY. Base conditioning and technical training. Warm up and Warm down Predominantly >50 < 2 < 9 Fat Metabolism; largely slow- twitch fiber recruitment. ZONE 1B A 2 ACTIVE RECOVERY (AEROBIC MEITENANCE) Base aerobic training Improves Cardio-respiratory system. Enhances Lactate Removal ZONE 2 AT ANAEROBIC THRESHOLD Maximal Lactate Steady State where Lactate production = Lactate removal. Optimal intensity for development of aerobic capacity ZONE 3 Ao2 AEROBIC OVERLOAD High intensity works at approximately VO2 MAX. This type of training includes Heart Rate and Verity sets Improves VO2MAX and aerobic power ZONE 4 LP LACTATE PRODUCTION Training intensity results in the maximal speed of lactate build up. This type of training includes RACE PACE training. Enhances rate of ghycolotic energy production

6 ZONE 5A LT LACTATE TOLARENCE High intensity work with medium rest to improve buffering. Developing the ability to tolerate / acidity in the muscle Creating a new training plan begins by switch settings AM / PM depending on whether one the morning or afternoon workout. Then select the day on Which we assign Workout. On the left button to display the New Plan. At the same time the bottom part will show button From Plan Figure No. 120 This button lets you record Workout sent from other iswimmanger App.

7 Press the button New Plan Figure No. 121 Create a training plan header. Press Zone button to see a Figure No. 122 Tap the selected zone in the Plan details up on the left side add information about the selected zone. Picture No. 123

8 Then by tapping Pool button to display the Figure No. 124 A list of defined swimming pools will appear. Once the desired selection is done this is again reflected in the data Plan. It should be noted that choosing a swimming pool at the same time we choose a measure of length meter or yard. See Figure No. 125

9 Once we have defined the data displayed on screen Add button. There are cases where we need to define two training units in the AM or PM. For this button we see double zone. Figure No. 126 It's the same choice as the Group only the end has an added option Cancel Zone, which serves to cancel already entered the second zone. We choose, for example, Recovery, and selection will be reflected in the data, see Plan screen No. 127

10 If you need to cancel Double zone just press the button again and select Double Zone Cancel Zone. Confirming Add button will create a plan to head a new screen appears to create a training plan items. see Figure No. 128

11 Creating a training plan wheel Display of new buttons, which allow you to create new training plan. Undline - underline add to the training plan Double line - add double line in the training plan Add text - text moves the text data into training plan Add discipline - towards setting the wheels in the training plan In Text - moves in the data set colic Text, which can be further modified Length / length - to set multiple distance Stroke / stroke - allows to set the style or multi style The pace / tempo - allows you to set multiple rate / pace Tools / tools - allows you to set multiple tools Important - 1 st App automatically printed out times, disciplines shows its current value. 2nd We recommend that each discipline assigned time in the form 00:00 at the end of the line. 3 rd Only use character at the end of the line! 4th Always Enter the start time. Time how fast swimmer swims without and not the end of the line. 5th The value of repeat must be at the start line in such form. 5 times... Lines on the left side can be labeled. If they are marked they can be with them to do seven actions: 1 st Move your finger move up one line 2 nd Move your finger down to move one line down 3 rd Move to the left side, move the contents of the data text line 4th Move your finger to the right side, move the text content of data to a labeled line and transcription 5th Move your finger to the right side, move the text content of data and is not marked with any line at the end of the training plan 6th If you press the Add text and is marked with a text line indication text is written below the line marked 7th Marked line, press the Delete button deletes. Example: 2x (6x200Free 16:30 0:50 2x (50/50/50/50 Free / Fly / Back / Free 3: :30 Important notice! When adding Example: / " in to the set the set repetition need to be added

12 200m - Wrong 1x 200m - Correct To better illustrate, a small example: 1.Set WarmUp on wheels and set the time of 18:00 pic. Figure No. 129 Press the Add discipline button and set the wheels, discipline is moved to the training plan see Figure No. 130

13 If you want to rotate up to NO18:00 select the process. Set the knob Warm up 1:30 as a time and press the button text. Setting the wheels in the data is transferred Text screen Figure No. 131 Tap the text in the text data and display the keyboard. Screen Figure No. 132

14 The time update press Add Text button. The keyboard automatically goes and text is transferred into the training plan. Set of 4 wheels 50 Fly / Paddles start 1:00. How do you achieve this. Set of 4 wheels Fins Fly 1:00 50 see Figure No. 133 Now press the button Tools and select tools for Paddles see picture No. 134

15 The neat line to move the training plan by pushing the Add discipline button and discipline. If you make a mistake in setting Tools, you can delete the set to a blank option in the wheels and you melted tools again. Here's how it works for all data. This may be entered in the circuit see picture no.135 The figure has a total of 110 text characters and is displayed in two lines so you can create a variety of records and complicated training plan. Before registration you realize you have a wrong order of events. Mark the line discipline that needs to go up see Figure No. 136

16 This marked line shifted move your finger across the top screen Figure No. 137 Move your finger across the screen moves down the marked line. Think of the late 10x100 Free combine for 50 in Free / Fly line need to be adjusted. Mark the line and drag your finger move the data into text and figure correct line see Figure No. 138

17 Now you have two options. The first is that the proper move by sliding your finger to the right and the text overwrites the existing text on the label line see Figure No. 139 The second option is to press the Add text button and text from data add text to the marked line see Figure No. 140

18 Now, denote a line of 2 Let's move it in turn move your finger up see Figure No. 141 When we have finished adjusting the training plan press Save button to display the screen no. 142

19 Tap a day in which the registered training schedule to see the detail, see the plan. Figure No. 143

20 Setting multiply times in the set Since version 6.3 the buttons were renamed for multiple input length / length, stroke / stroke, tempo / pace, tools / tools to buttons Length, Stroke, Tempo, Tools, and Time has been added button see image no. 144 The button. functionality remains the same Added button in the Set Time allows multiple time input as they remain App button and automatically calculates these times. The sum of the times is used in calculating the multiple reps set. See Figure No. 145

21 Entering for the set times three rules apply: 1 st Time is entered as the total time set for the end of @12:45 2 nd Time is entered as the only 3 rd The time not followed by any other statement or letter, sign, space.

22 Making training block out of multiple sets The essential characteristic of the block is a grouping of one or more sets in the block to multiple repetition of the block. Block starts by typing in the number of repetitions and the left parenthesis, eg. "4 ('. Nothing else is written on the same line. Block ends on line by adding a closing parenthesis, and anything else such as.") ". See Figure No. 146 As seen from the example, block may contain only one set of time but also to set multiple times and everything is included in the total time of Training Plan.

23 Writing of faworite sets into database After entering the Heade,r training plan will be displayed in the Set button at the bottom left see Figure No. 147 By highliding the set on your right site, the Add Set button will apear see Figure No. 148

24 Press the Add Set button and the set register into the database of group favorites. Press the Set button and a list of all registered Sets favorite groups displaysin Figure No. 149 This list is filled with the most used sets to develop training plan. Pressing the button Set to display the adjustment knob.

25 Using favorit sets in training plan This list is filled with the most sets used to develop training plan. Pressing the button Set to display the adjustment knob. Figure No. 150 Hyglite set pic No. 151

26 Using a standard feature Add discipline In Text or transfer that set into the training plan, see Figure No. 152

27 Deleting sets out of database To delete set out of the favorite sets use a very simple procedure. Go into the record by pressing the button sets Set. Delete the set we want to delete see Figure No. 153 Press the Delete button in right top corner to delete the marked set see Figure No. 154

28 Once enrolled in the Training Plan Set is set automatically counted in the total training time. This way we can choose more sets. Press the Set button to display the adjuster knob and continue writing sets.

29 Full distance calculation of daily workout For distance calculation we using the distance set at the start of each line.in order to add up the distance you must follow the instructions. 1: you must define as example - 2x500m 2: you must set length m/y 3: you must have space between 2x500m free or 2x500y free 4: correct ( 2x500m Free OR 2x 500m Free). Wrong ( 2x500mFree) Pic No. 155 Any other distance in the set are not taken it to consideration.

30 Making training block out of multiple block Training block is a set of sets bounded in ().E.g. 4x( 4x100m/100m/100m vid obrázok 156. Tap the button Block display the list of saved blocks in the database, see Fig. 157

31 Tap the top of the block. Appears button Add block. Add block shall make an entry in the database block. See No. 158 After the entry of the block is displayed see No. 159 View your saved blocks displayed by tapping the button Block see No. 160

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33 Writing favorite block into database Block write to the training plan is done by tapping the button block. View a list of blocks see NO. 161 Tap the top block is marked, which block we want to write. E.g. See No. 162

34 Tap the Add discipline button are entered block in the plan see No. 163

35 Deleting block out of database To delete set out of the favorite blok use a very simple procedure. Go into the record by pressing the button sets Block. See Figure No. 164

36 Delete the block we want to delete see Figure No. 165 Press the Delete button in right top corner to delete the marked block see Figure No. 166 Press the Block button to display the adjuster knob and continue writing bloks.

37 Training Calendar The training schedule provides the following functions: - Creating training plans - Viewing the training plans - Create a copy of treining plan and its registration to another day - Create a copy of training plan and its registration to another day and groups - Send training plan via - Post training schedule to third party App - Writing a training plan from - Writing a training plan adopted by third-party App Creation of training we have taken over the above. Now let's look at other features.

38 Browse training plans Browse training plans is a very simple procedure that consists in shifting the calendar for a month after tapping the UP and Down button. In combination with the switch AM / PM is set in the morning or afternoon. Switching to AM it appears in the morning training schedule, see Figure No. 167

39 Power switch AM to PM to view the training schedule in the afternoon if there is any. See Figure No. 168

40 Copy training plan and its registration to another day As we have already established training and we want to use it in another day or use a substantial portion to create a copy of the training, transfer it to another day where you edit and write. How to do this afterwards? Very simply. The procedure is as follows: The calendar is on tap to selectad day and AM / PM set so you can see details of training that you are going to copy. Before copying always tap the day and that day displays. Eg. Figure No.169 Tap the day to show the detail training plan. In the top right button to display the Copy Plan. Tap it creates a copy of the training that can be transferred to another day. To make it more visual, to tap the Copy button plan to switch switch to PM and tap the date 20,5 see Figure No. 170

41 As you can see in the top right the button Paste Plan displays.. Tap it to get into the creation of training. Set Zone, Pool and Add button pressed to see a picture No. 171 us to see which training is copyed. As long as you transfer Workout Plan to Double Zone, in any case to go to settings and Double Zone and either choose a new Single Zone or Cancel Zone. Now you can either make changes such as writing a training plan or just press the button Save and Training plan is transmitted, see Figure No. 172

42 Tap the day to view detail training plan see Figure No. 173

43 Copy of training plan and its registration to another day and groups Copy can be done in two ways. 1 st It is the same as when you enter the header and change the settings group. 2 nd The second way is to change calendar settings for different groups. To explain the two. Tap to date stand at 20.4 AM Tap the Group button in the top left, see Figure No. 174

44 Choose any group, for example, SEN - Seniors and a picture No. 175, which show the training schedule of group Seniors will appear. Tap to select the day and screen appears No. 176 I see at the top right button Paste Plan. From then on, the same procedure. Then press the button Paste Plan and screen appears to create a training plan. Set Zone, Pool, Double Zone and press the Add button. If we want to make changes just press the button Save Plan Figure No. 177

45 Tap a day to see detail training plan. See Figure No. 178

46 Send training plan via Stay set in Grupe Junior Academy of the day As shown in Figure No.106 At the bottom of the display of the detail training plan has also emerged button. Tap it to generate the , see Figure No. 179 Tap on the item to change the beneficiary and you'll see Figure No. 180

47 If you have a recipient in the directory it will be displayed screen Figure No.181 Confirm your selection and you'll see a complete ready to send. See Figure No If you want to you can also add other recipients.

48 Press Send confirmation button and the screen will be sent back.

49 Sending training plan to third party App Training plan to send thru third-party App To send the App Training treatment full of third parties should be installed on your computer in the ipad. For a reasonable price is a few available. This is the app that they can download files from the internet and post them in other App or the ipad to move between the two, whether WiFi or Bluetoth. For illustration, I used App Downloads HD Lite. For example, we stay in the group Junior academy and date When you look down on the right the Open button show.. Tapping it will appear at the top right list App to know the training set of plans to take over. See Figure. 183 Confirmation Options Downloads HD Lite file is shown in App Downloads HD Lite see picture.figure No. 184

50 Tap the My Files button to view the file in the list Plan AM.txt App see Figure No. 185 The actual moving files between the ipad like App has the instructions you choose to move between two ipad.

51 Writing a training plan from Write training plan to the training schedule is very simple and intuitive. Open the incoming that contains file extension in the form training plan with specific day. Date is part of the file name. See Figure No. 186

52 Put your finger on the file icon to display the screen we will see list of choice. Figure No.187 We choose and select Open iswimmanager A list in which we can open the file, see Figure No. 188

53 By confirming the selection iswimmanager ipad transfer to App iswimmanger see Figure No. 189 Move to Training Plan and set the group, day and AM / PM where we plan to record such training. see Figure No. 190 We opened the Elite groups and set the date 18/05/2015 AM in the bottom corner which has appeared from Plan txt button. After confirmation the image appear Figure No.191, which is a list of all files received training plan

54 You choose who you want to record in this case it is Plan PM.txt. After this confirmation, you extract files, see Figure No. 192 If we write the file just press the button New Plan and set in the header of the training plan and Pool Zone and press the Add button and you will see detail of the training plan. See Figure No. 193

55 As you can see, the more you're setting up your Zone and Pool the App is to think that you are creating a new training plan and Total time is 0:00:00. The conversion time is sufficient to indicate the sentence either or sliding your finger to move it into the text and go back and does automatic conversion to time see Figure No. 194

56 In the case that when creating a header straight App button is pressed, the conversion will automatically Total Time. After pressing the button Save Schedule training plan to enter and see the calendar see Figure No Tap the date to view details see the training schedule. Figure No. 196

57 Writing a training plan adopted through a third party App Writing a training plan begins in App third parties, in our case, see Figure No. 197

58 Plan AM.txt choose the file and the file is displayed on the screen, see Figure No. 198 In the top right the button appears - press see Figure No. 199

59 Select the option Open In a display of all App and select where file can be opened. See Figure No. 200 Select the option Open In a display of all App and select where file can be opened. ipad is moved to the App iswimmanger and follow it exactly as writing training plan adopted through . This means that we enter into the training plan. Build on the date set and switch AM / PM. From Plan.txt press button and choose the file you want to insert into the training plan. After view the file press the New plan button and pushing the plan Add button, the file plan training moves into a new training plan. Confirmation of Plan Save button to enter a training program to the training calendar.

60 Delete a training plan Last chance to work with this training schedule is to delete.. in the calendar press on any date, training plan you will see button copy. Then View button in the middle under the calendar button Delete Plan see Figure No. 201 By pressing the Delete button plan to plan and schedule will disappear. Screen No. 202

61 Creating notes and view them in calendar Take notes for a training plan is done separately for each training. Tap the desired day that is displayed in the left button below the calendar delegates Notes. See Figure No. 203 Tap on the Notes button resets the calendar and notes to mode on the right side will display a selected day notes of given training plan by setting AM / PM. See Figure No. 204

62 Tap a blank area on the right side of the keyboard appears to write text notes, see Figure No. 205 After recording, press the keyboard notes to hide keyboard (in the bottom right entirely right) see the screen No. 206

63 After pressing the full screen appears, see Figure No. 207 Now when you press the Notes button thiswill write notes in the database, and mark your calendar to appear see Figure No. 208

64 Tap the day and then the Notes button this displays the note to a defined training plan see Figure No. 209 Notes entered in the Training Plan will also appear in the Training Calendar

65 Import Training plan from HyTek to iswimmanager Important Notice. Import allows you to transfer Training plan only one training group. The program Hytek create export Training plan for a selected group. The generated file can send an . The ipad App access to . Stand on the attachment. See App where you can open the file. Choose iswimmanager App. ipad App iswimmanager open. Set the module Manager of file. See Figure No. 210 Appears on the screen file. If I end zip. Stand on the file and press the Unzip button. Stand on file. The file extension must be wk3. See Figure No. 211

66 Move the module to the Training Plan.. See Figure No. 212 Set the group for which you want to import Training plan. Select any day which does not have registered training plan. See Figure No. 213

67 The screen below will appear button From Hy-Tek. Press the button From Hy-Tek. The list of files ending with wk3. See Figure No. 214 The file may contain one or more Taining plan. Select the file is performed automatically included training plans group into app. See Figure No.215

68 Imported Training plans are entered by date and time. See Figure No.216