middle distance training
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Middle Distance Training. Jon Urbanchek 2004 Olympians. Middle Distance Training. Middle of the swim continuum between 50 & 1500 Most common among freestylers Good combo fast twitch fibers/anaerobic speed and slow twitch aerobic/endurance - PowerPoint PPT PresentationTRANSCRIPT
Middle Distance Training
Jon Urbanchek
2004 Olympians
Middle Distance Training• Middle of the swim continuum between
50 & 1500
• Most common among freestylers
• Good combo fast twitch fibers/anaerobic speed and slow twitch aerobic/endurance
• Wide range of training both speed & endurance - fun & variety
3 Main Groups• 100 – 200- 400 / 500 Anaerobic angle
(Ian Thorpe)
• 1500/1650 - 400/500 – 200 Aerobic angle (Grant Hackett)
• 200 – 400/500 Real MD VO2 max angle (Klete Keller)
Middle Distance Characteristics
• Like to train
• Good sense of pace
• Ideal stroke rate
• 4 – 6 beat kick
200 Yards 200 Meter
Keller 1:34.10 1:46.13
Vanderkaay 1:34.22 1:47.25
Borges 1:34.31 1:48.09
Ketchum 1:34.19 1:48.67
Hurd 1:35.5 1:48.89
Piersma 1:34.70 1:48.97
Malchow 1:36.10 1:49.22
MD @ Michigan / CW
500 Yard 400 Meter
Keller 4:12.12 3:44.11
Vanderkaay 4:12.55 3:49.67
Dolan 4:08.75 3:48.99
Hurd 4:15.80 3:49.08
Piersma 4:14.55 3:49.72
Thompson 4:14.71 3:51.70
Malchow 4:17.48 3:52.60
MD @ Michigan / CW
Training System at the University of Michigan
• Training intensities are determined from the Anaerobic threshold pace/100 meters or yards
• COLOR CODED – accessible at wolverineswimcamp.com
• Threshold pace can be determined from:– Blood lactate tests– Interval sets– Continuous steady state swim
Threshold Test Sets
• Continuous steady state swim 20 – 30 min– Most optimal for distance swimmers
• Blood lactate test / step test – Optimal for anaerobic swimmers
• Interval test sets 2000 – 3000 meters – 10 x 200 or 10 x 300 average; 20 – 30 sec rest
• All out 500 / 400 / 200 yard/meter effort– 200 is Least reliable
Jon’s Threshold Program Use• Select any of the threshold distances swum
straight or interval average time or any single test distance of 500, 400, 200 time.
• To check the level of effort take heart rates at 0-10 sec; 30-40 sec; 1:00 – 1:10 after test.
• Sample (30 – 25 – 20 = 75 bpm)• Select spreadsheet (write over it). Enter
name, stroke, time (no colons). Hit enter and all new training paces appear.
3000 Test (Real T30)NAME STK 3000 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
PVK fr 28:22.0 :56.7
WHITE (24-26) :26.5 :57.2 1:26.5 1:55.9 2:54.9 3:54.0 4:53.2
PINK (25-26) :25.6 :55.3 1:24.8 1:54.4 2:52.7 3:51.7 4:52.6
RED (27-29) :25.2 :54.4 1:22.2 1:50.2 2:46.2 3:42.4 4:38.6
BLUE (28-29) :24.3 :52.5 1:20.6 1:48.7 2:44.0 3:40.1 4:36.0
PURPLE (30+) :23.4 :50.7 1:17.7 1:44.8 2:38.2 3:32.2 4:28.1
NAME STK 3000 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
MP fr 28:45.0 :57.5
WHITE (24-26) :26.9 :57.9 1:27.7 1:57.5 2:57.3 3:57.2 4:57.2
PINK (25-26) :25.9 :56.1 1:26.0 1:56.0 2:55.0 3:54.8 4:56.6
RED (27-29) :25.5 :55.1 1:23.3 1:51.7 2:48.4 3:45.4 4:42.3
BLUE (28-29) :24.6 :53.2 1:21.7 1:50.1 2:46.2 3:43.1 4:39.7
PURPLE (30+) :23.8 :51.4 1:18.8 1:46.2 2:40.4 3:35.1 4:31.7
NAME STK 3000 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
CT fr 28:50.0 :57.7
WHITE (24-26) :26.9 :58.1 1:27.9 1:57.8 2:57.8 3:57.9 4:58.0
PINK (25-26) :26.0 :56.2 1:26.2 1:56.3 2:55.5 3:55.5 4:57.5
RED (27-29) :25.6 :55.3 1:23.6 1:52.0 2:48.9 3:46.1 4:43.1
BLUE (28-29) :24.7 :53.4 1:21.9 1:50.5 2:46.7 3:43.7 4:40.5
PURPLE (30+) :23.8 :51.5 1:19.0 1:46.6 2:40.8 3:35.7 4:32.5
Threshold Test Correlation coefficient = .98
Interval test T3000
Thompson 1:08.50 1:05.90
Malchow 1:07.70 1:06.00
Leonard 1:06.60 1:06.30
Von Richter 1:07.60 1:08.00
Siciliano 1:10.20 1:08.90
Oct 4, 1999 Oct 11, 1999
300 Average Interval Test(10 x 300; 20 – 30 sec rest)
NAME STK 300 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
PVK fr 2:45.0 :56.3
WHITE (24-26) :26.3 :56.8 1:25.9 1:55.1 2:53.7 3:52.4 4:51.1
PINK (25-26) :25.4 :54.9 1:24.2 1:53.6 2:51.5 3:50.0 4:50.6
RED (27-29) :25.0 :54.0 1:21.6 1:49.4 2:45.0 3:40.8 4:36.6
BLUE (28-29) :24.1 :52.2 1:20.0 1:47.9 2:42.8 3:38.6 4:34.1
PURPLE (30+) :23.3 :50.3 1:17.2 1:44.1 2:37.1 3:30.7 4:26.2
NAME STK 300 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
MP fr 2:47.0 :57.0
WHITE (24-26) :26.6 :57.5 1:26.9 1:56.5 2:55.8 3:55.2 4:54.7
PINK (25-26) :25.7 :55.6 1:25.2 1:55.0 2:53.6 3:52.8 4:54.1
RED (27-29) :25.3 :54.6 1:22.6 1:50.7 2:47.0 3:43.5 4:39.9
BLUE (28-29) :24.4 :52.8 1:21.0 1:49.2 2:44.8 3:41.2 4:37.4
PURPLE (30+) :23.6 :50.9 1:18.1 1:45.3 2:39.0 3:33.3 4:29.4
NAME STK 300 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
CT fr 2:47.5 :57.2
WHITE (24-26) :26.7 :57.6 1:27.2 1:56.8 2:56.3 3:55.9 4:55.6
PINK (25-26) :25.8 :55.8 1:25.5 1:55.3 2:54.1 3:53.5 4:55.0
RED (27-29) :25.4 :54.8 1:22.9 1:51.0 2:47.5 3:44.2 4:40.8
BLUE (28-29) :24.5 :53.0 1:21.2 1:49.5 2:45.3 3:41.9 4:38.2
PURPLE (30+) :23.6 :51.1 1:18.3 1:45.7 2:39.5 3:33.9 4:30.2
NAME STK 500 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
PVK fr 4:12.5 :55.9
WHITE (24-26) :26.1 :56.3 1:25.2 1:54.2 2:52.3 3:50.5 4:48.8
PINK (25-26) :25.2 :54.5 1:23.5 1:52.7 2:50.1 3:48.2 4:48.3
RED (27-29) :24.8 :53.6 1:21.0 1:48.5 2:43.7 3:39.1 4:34.4
BLUE (28-29) :24.0 :51.8 1:19.4 1:47.1 2:41.6 3:36.8 4:31.9
PURPLE (30+) :23.1 :49.9 1:16.6 1:43.3 2:35.9 3:29.1 4:24.1
NAME STK 500 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
MP fr 4:15.0 :56.4
WHITE (24-26) :26.4 :56.9 1:26.1 1:55.3 2:54.0 3:52.8 4:51.7
PINK (25-26) :25.4 :55.0 1:24.4 1:53.8 2:51.8 3:50.5 4:51.1
RED (27-29) :25.0 :54.1 1:21.8 1:49.6 2:45.3 3:41.2 4:37.1
BLUE (28-29) :24.2 :52.3 1:20.2 1:48.1 2:43.2 3:39.0 4:34.6
PURPLE (30+) :23.3 :50.4 1:17.3 1:44.3 2:37.4 3:31.2 4:26.7
NAME STK 500 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500
CT fr 4:17.5 :57.0
WHITE (24-26) :26.6 :57.4 1:26.9 1:56.4 2:55.7 3:55.1 4:54.6
PINK (25-26) :25.7 :55.6 1:25.2 1:55.0 2:53.5 3:52.7 4:54.0
RED (27-29) :25.3 :54.6 1:22.6 1:50.7 2:46.9 3:43.4 4:39.8
BLUE (28-29) :24.4 :52.8 1:21.0 1:49.2 2:44.8 3:41.1 4:37.3
PURPLE (30+) :23.6 :50.9 1:18.1 1:45.3 2:39.0 3:33.2 4:29.3
Maximum Effort 500 SwimAerobic /EN1 (White/Pink) and Anaerobic /EN2-3 (Red,
Blue, Purple_ - Threshold Training Paces with corresponding heart rate (10 sec)
Endurance Training Categories
• Basic aerobic training EN-1 – 5% below threshold – WHITE and PINK Color Codes – low intensity – short rest 10 – 20 sec rest – heart rate 130 – 150 bpm
Custom Aerobic Paces
T-30 AVG
Name StrokePACE / 100
Pink 100's
Pink 200's
Pink 500's
Red 100's
Red 200's
Red 500's
Purple 100's
Purple 500's
Purple 550's
PVK free :55.9:54.5 1:52.7 4:48.3 :53.5 1:48.5 4:34.5 :49.9 4:24.1 4:51.0
MP free :56.4:55.0 1:53.7 4:50.9 :54.0 1:49.5 4:36.9 :50.4 4:26.5 4:53.6
CT free :57.0:55.6 1:54.9 4:54.0 :54.6 1:50.6 4:39.9 :50.9 4:29.3 4:56.7
KK free :58.1:56.7 1:57.2 4:59.7 :55.7 1:52.8 4:45.3 :51.9 4:34.5 5:02.4
ZM free :58.9:57.4 1:58.8 5:03.8 :56.4 1:54.3 4:49.2 :52.6 4:38.3 5:06.6
JC free 1:00.2:58.7 2:01.4 5:10.5 :57.7 1:56.8 4:55.6 :53.8 4:44.5 5:13.4
Anaerobic Threshold Training – EN-2
– RED Color Code– Optimal intensity
for endurance improvement
– 10-20 sec rest– 40 – 60 min
durations– Lactate 3 – 4 mM– Heart rate 150 –
170
– BLUE Color Code– 15 to 30 sec rest– 20 – 40 minutes
duration– Uncomfortable– Slightly above
threshold 4-5 mM– Heart rate 160 –
180 duration
MICHIGAN SWIMMINGT30 BASED ENDURANCE TRAINING PACES (AVERAGE TIME PER 100 FOR A 30 MIN. SWIM)
ANAEROBIC THRESHOLD TRAINING PACES (4mm) - RED
:10 heart rate = 27 - 29T-30 AVG :10-:15 REST INTERVALPACE/100 50's 75's 100's 125's 150's 175's 200's 250's 300's 400's 500's 550's
:55 :24.4 :38.4 :52.7 1:06.2 1:19.7 1:33.2 1:46.8 2:13.9 2:41.1 3:35.6 4:30.0 4:57.3
:56 :24.9 :39.1 :53.6 1:07.4 1:21.1 1:34.9 1:48.7 2:16.4 2:44.0 3:39.5 4:35.0 5:02.7
:57 :25.3 :39.8 :54.6 1:08.6 1:22.6 1:36.6 1:50.6 2:18.8 2:47.0 3:43.4 4:39.9 5:08.1:58 :25.7 :40.5 :55.6 1:09.8 1:24.0 1:38.3 1:52.6 2:21.2 2:49.9 3:47.3 4:44.8 5:13.5
:59 :26.2 :41.2 :56.5 1:11.0 1:25.5 1:40.0 1:54.5 2:23.7 2:52.8 3:51.2 4:49.7 5:18.9
1:00 :26.6 :41.9 :57.5 1:12.2 1:26.9 1:41.7 1:56.5 2:26.1 2:55.7 3:55.2 4:54.6 5:24.3
1:01 :27.1 :42.5 :58.4 1:13.4 1:28.4 1:43.4 1:58.4 2:28.5 2:58.7 3:59.1 4:59.5 5:29.8
1:02 :27.5 :43.2 :59.4 1:14.6 1:29.8 1:45.1 2:00.3 2:31.0 3:01.6 4:03.0 5:04.4 5:35.2
1:03 :28.0 :43.9 1:00.3 1:15.8 1:31.3 1:46.8 2:02.3 2:33.4 3:04.5 4:06.9 5:09.3 5:40.6
1:04 :28.4 :44.6 1:01.3 1:17.0 1:32.7 1:48.5 2:04.2 2:35.8 3:07.5 4:10.8 5:14.2 5:46.0
1:05 :28.9 :45.3 1:02.3 1:18.2 1:34.2 1:50.2 2:06.2 2:38.3 3:10.4 4:14.7 5:19.1 5:51.41:06 :29.3 :46.0 1:03.2 1:19.4 1:35.6 1:51.9 2:08.1 2:40.7 3:13.3 4:18.7 5:24.1 5:56.8
1:07 :29.7 :46.7 1:04.2 1:20.6 1:37.1 1:53.6 2:10.0 2:43.1 3:16.3 4:22.6 5:29.0 6:02.2
1:08 :30.2 :47.4 1:05.1 1:21.8 1:38.5 1:55.3 2:12.0 2:45.6 3:19.2 4:26.5 5:33.9 6:07.6
1:09 :30.6 :48.1 1:06.1 1:23.0 1:40.0 1:57.0 2:13.9 2:48.0 3:22.1 4:30.4 5:38.8 6:13.0
1:10 :31.1 :48.8 1:07.1 1:24.2 1:41.4 1:58.7 2:15.9 2:50.5 3:25.0 4:34.3 5:43.7 6:18.4
Monday PM Main Set: Threshold
6 X 200 on 2:30 (3 white EN-1 2:14; 3 red EN-2 2:08)HR 23-25/10sec30 sec extra rest
3 X 800 on 9:30 (Descend 1 thru 3)400/400 white (EN-1) 4:32-4:32400/400 pink (EN-1) 4:29-4:29400/400 red (EN-2) 4:18-4:18HR 25-28/10 sec
Total Main Set: 4200
Maximum VO2 Training EN-3• 7% faster than (Red) Threshold pace• :30 – 1:30 seconds rest• PURPLE Color Code
– Ideal for race pace training 400 – 1500– Intensity high– Lactate 5 – 8 mM, buffering & tolerance– Duration 1500 to 2000– Heart rate 180 – 190
T-30 AVG
PACE/100 50's 75's 100's 125's 150's 175's 200's 250's 300's 400's 500's 550's
:55 :22.7 :36.1 :49.1 1:02.2 1:15.3 1:28.5 1:41.6 2:07.4 2:33.4 3:25.8 4:19.9 4:46.3
:56 :23.1 :36.7 :50.0 1:03.4 1:16.7 1:30.1 1:43.4 2:09.7 2:36.1 3:29.5 4:24.6 4:51.5
:57 :23.5 :37.4 :50.9 1:04.5 1:18.1 1:31.7 1:45.3 2:12.0 2:38.9 3:33.2 4:29.3 4:56.7
:58 :23.9 :38.1 :51.8 1:05.6 1:19.4 1:33.3 1:47.1 2:14.4 2:41.7 3:37.0 4:34.1 5:01.9
:59 :24.4 :38.7 :52.7 1:06.7 1:20.8 1:34.9 1:49.0 2:16.7 2:44.5 3:40.7 4:38.8 5:07.1
1:00 :24.8 :39.4 :53.6 1:07.9 1:22.2 1:36.5 1:50.8 2:19.0 2:47.3 3:44.5 4:43.5 5:12.3
1:01 :25.2 :40.0 :54.5 1:09.0 1:23.6 1:38.1 1:52.7 2:21.3 2:50.1 3:48.2 4:48.2 5:17.5
1:02 :25.6 :40.7 :55.4 1:10.1 1:24.9 1:39.7 1:54.5 2:23.6 2:52.9 3:52.0 4:53.0 5:22.7
1:03 :26.0 :41.3 :56.3 1:11.3 1:26.3 1:41.3 1:56.4 2:25.9 2:55.7 3:55.7 4:57.7 5:28.0
1:04 :26.4 :42.0 :57.2 1:12.4 1:27.7 1:43.0 1:58.2 2:28.3 2:58.5 3:59.4 5:02.4 5:33.2
1:05 :26.8 :42.6 :58.1 1:13.5 1:29.0 1:44.6 2:00.1 2:30.6 3:01.2 4:03.2 5:07.1 5:38.4
1:06 :27.3 :43.3 :59.0 1:14.7 1:30.4 1:46.2 2:01.9 2:32.9 3:04.0 4:06.9 5:11.9 5:43.6
1:07 :27.7 :44.0 :59.9 1:15.8 1:31.8 1:47.8 2:03.8 2:35.2 3:06.8 4:10.7 5:16.6 5:48.8
1:08 :28.1 :44.6 1:00.8 1:16.9 1:33.1 1:49.4 2:05.6 2:37.5 3:09.6 4:14.4 5:21.3 5:54.0
1:09 :28.5 :45.3 1:01.7 1:18.1 1:34.5 1:51.0 2:07.5 2:39.8 3:12.4 4:18.1 5:26.0 5:59.2
1:10 :28.9 :45.9 1:02.5 1:19.2 1:35.9 1:52.6 2:09.3 2:42.2 3:15.2 4:21.9 5:30.8 6:04.4
:30-1:30 REST INTERVAL
MICHIGAN SWIMMINGT30 BASED ENDURANCE TRAINING PACES (AVERAGE TIME PER 100 FOR A 30 MIN. SWIM)
VO2MAX TRAINING PACES (8mm) - PURPLE
:10 heart rate = 30+
Wed PM Main Set: VO2 maxMiddle Distance 400 yards
4 X 400 on 10:00 Broken swim200 dive on 3:00 (Going out 400 pace 1:52)100 push on 2:00 (55.0) 2 X 50 push on 1:00 (best you can come
home :26 + :26)Add up for 400 meters 4:12 to 4:19Total distance = 16004 minutes active rest recovery
Wed PM Main Set: VO2 maxMiddle Distance 200
4 X 200 on 8:00 Broken swim50 dive on 1:30 (Going out 200 pace :25.5 )100 push on 2:30 (mid 100 of the 200 pace :54.0)50 dive on 1:30 (best you can come home :25.5
Add up for 200 meters 3 to 4 sec under goal time.
Active rest recovery 2:00
Total distance = 800
Lactate Production SP-2
• Using GREEN Color Code - %• Can be used for training and testingTraining for 100 6 X 50 at 8:00, 92% best timeTraining for 200 6 X 100 at 8:00, 92% of best
timeTraining for 400 6 X 200 at 8:00, 94% -96% of
best time• Great correlations to goal times• Use 3-4 active rest between swims• Maximum lactate production / buffering• Maximum heart rates
100 Yard / Meter Anaerobic Training Paces GOAL TIME
:42.00 :44.68 :45.16 :45.65 :46.15 :46.67 :47.19 :47.73 :48.28:43.00 :45.74 :46.24 :46.74 :47.25 :47.78 :48.31 :48.86 :49.43:44.00 :46.81 :47.31 :47.83 :48.35 :48.89 :49.44 :50.00 :50.57:45.00 :47.87 :48.39 :48.91 :49.45 :50.00 :50.56 :51.14 :51.72:46.00 :48.94 :49.46 :50.00 :50.55 :51.11 :51.69 :52.27 :52.87:47.00 :50.00 :50.54 :51.09 :51.65 :52.22 :52.81 :53.41 :54.02:48.00 :51.06 :51.61 :52.17 :52.75 :53.33 :53.93 :54.55 :55.17:49.00 :52.13 :52.69 :53.26 :53.85 :54.44 :55.06 :55.68 :56.32:50.00 :53.19 :53.76 :54.35 :54.95 :55.56 :56.18 :56.82 :57.47:51.00 :54.26 :54.84 :55.43 :56.04 :56.67 :57.30 :57.95 :58.62:52.00 :55.32 :55.91 :56.52 :57.14 :57.78 :58.43 :59.09 :59.77:53.00 :56.38 :56.99 :57.61 :58.24 :58.89 :59.55 1:00.23 1:00.92:54.00 :57.45 :58.06 :58.70 :59.34 1:00.00 1:00.67 1:01.36 1:02.07:55.00 :58.51 :59.14 :59.78 1:00.44 1:01.11 1:01.80 1:02.50 1:03.22:56.00 :59.57 1:00.22 1:00.87 1:01.54 1:02.22 1:02.92 1:03.64 1:04.37:57.00 1:00.64 1:01.29 1:01.96 1:02.64 1:03.33 1:04.04 1:04.77 1:05.52:58.00 1:01.70 1:02.37 1:03.04 1:03.74 1:04.44 1:05.17 1:05.91 1:06.67:59.00 1:02.77 1:03.44 1:04.13 1:04.84 1:05.56 1:06.29 1:07.05 1:07.821:00.00 1:03.83 1:04.52 1:05.22 1:05.93 1:06.67 1:07.42 1:08.18 1:08.97
90% 89% 88% 87%94% 93% 92% 91%
GOAL TIME
1:30.00 1:33.75 1:34.74 1:35.74 1:36.77 1:37.83 1:38.90 1:40.00 1:41.121:31.00 1:34.79 1:35.79 1:36.81 1:37.85 1:38.91 1:40.00 1:41.11 1:42.251:32.00 1:35.83 1:36.84 1:37.87 1:38.92 1:40.00 1:41.10 1:42.22 1:43.371:33.00 1:36.88 1:37.89 1:38.94 1:40.00 1:41.09 1:42.20 1:43.33 1:44.491:34.00 1:37.92 1:38.95 1:40.00 1:41.08 1:42.17 1:43.30 1:44.44 1:45.621:35.00 1:38.96 1:40.00 1:41.06 1:42.15 1:43.26 1:44.40 1:45.56 1:46.741:36.00 1:40.00 1:41.05 1:42.13 1:43.23 1:44.35 1:45.49 1:46.67 1:47.871:37.00 1:41.04 1:42.11 1:43.19 1:44.30 1:45.43 1:46.59 1:47.78 1:48.991:38.00 1:42.08 1:43.16 1:44.26 1:45.38 1:46.52 1:47.69 1:48.89 1:50.111:39.00 1:43.13 1:44.21 1:45.32 1:46.45 1:47.61 1:48.79 1:50.00 1:51.241:40.00 1:44.17 1:45.26 1:46.38 1:47.53 1:48.70 1:49.89 1:51.11 1:52.361:41.00 1:45.21 1:46.32 1:47.45 1:48.60 1:49.78 1:50.99 1:52.22 1:53.481:42.00 1:46.25 1:47.37 1:48.51 1:49.68 1:50.87 1:52.09 1:53.33 1:54.611:43.00 1:47.29 1:48.42 1:49.57 1:50.75 1:51.96 1:53.19 1:54.44 1:55.731:44.00 1:48.33 1:49.47 1:50.64 1:51.83 1:53.04 1:54.29 1:55.56 1:56.851:45.00 1:49.38 1:50.53 1:51.70 1:52.90 1:54.13 1:55.38 1:56.67 1:57.981:46.00 1:50.42 1:51.58 1:52.77 1:53.98 1:55.22 1:56.48 1:57.78 1:59.101:47.00 1:51.46 1:52.63 1:53.83 1:55.05 1:56.30 1:57.58 1:58.89 2:00.221:48.00 1:52.50 1:53.68 1:54.89 1:56.13 1:57.39 1:58.68 2:00.00 2:01.351:49.00 1:53.54 1:54.74 1:55.96 1:57.20 1:58.48 1:59.78 2:01.11 2:02.471:50.00 1:54.58 1:55.79 1:57.02 1:58.28 1:59.57 2:00.88 2:02.22 2:03.601:51.00 1:55.63 1:56.84 1:58.09 1:59.35 2:00.65 2:01.98 2:03.33 2:04.721:52.00 1:56.67 1:57.89 1:59.15 2:00.43 2:01.74 2:03.08 2:04.44 2:05.841:53.00 1:57.71 1:58.95 2:00.21 2:01.51 2:02.83 2:04.18 2:05.56 2:06.97
96% 95% 94% 93% 92% 91% 90% 89%
200 Meter / Yard Percentage Chart
Alactic / Speed Training SP-3
• Short, fast, explosive sprints, 10 – 25 meters
• 5.0 – 10.0 sec • 6 – 10 repetitions• 1:00 – 2:00 rest• Lactate build up is minimal• Heart rate below maximum• Ideal for 50 – 100 – 200 swimmers at
any time of the season
Anaerobic Training Categories
• Max VO2 for middle distance and stroke swims EN-3/SP-1– Slightly faster than race pace– Broken 100 & 200 swims– Short to moderate rest (:20 to 1:00)– Active rests between sets, 3:00 – 4:00
min– High lactate / Buffering– Heart rate near maximum– Duration 400 – 1200 meters / years
Annual Training Plan at the University of Michigan
1 s t M ac rocyc le1 2 w eeks
A ll lon g cou rse
2 n d M ac rocyc le1 5 w eeks
5 0 % sh ort cou rse5 0 % lon g cou rse
3 rd M ac rocyc le3 w eeks
tap er p eriod8 0 % sh ort cou rse
C o lleg ia te season 3 0 w eeks
Collegiate Season
• 1st Macrocycle (12 weeks)
– 6 weeks aerobic training/skill development/ heart rate < 150
– 6 weeks aerobic – anaerobic threshold – VO2MAX – lactate
– Major competition (one week taper)
Collegiate Season
• 2nd Macrocycle (15 weeks)– 3 weeks aerobic endurance
training– 10 weeks all training zones and
energy systems – more emphasis VO2max and lactate production – This period includes 3-4 dual meets per month (short course)
Collegiate Season
• 3rd Macrocycle– 3 week taper period– 80% short course– Strength reduced to maintenance
and dropped– Training resistance gradually
reduced from 70,000 per week to 30,000-20,000 meters/years per week
Summer Season
1 s t M ac ro 3 weeksaerob ic /
sk ill d eve lop m en tH eart ra te < 1 5 0
2 n d M ac ro1 5 w eeks
A ll tra in in g zon es
3 rd M ac ros3 w eeks tap erU S N ation a ls
1 8 w eeksA p ril 1 5 - A u g 1 5
A ll lon g cou rse
Summer Season
• 2nd Macro– 15 weeks– All training zones and energy
systems especially VO2MAX and Lactate work
– This period included competition every 3rd weekend
– Long course
Summer Season
• 3rd Macro
– 3 weeks gradual taper
– US Nationals or International Competition
Middle Distance 3 Week Taper
0
2
4
6
8
10
12
14
Km
Days
3 Day Micro Cycle; 5 Workouts
Monday AM
General
Monday PM
Threshold Training Zone EN-2
Tuesday AM
General
Tuesday PM
Active rest EN-1 & EN-3
Wednesday AM
OFF
Wednesday PM
VO2max or Lactate work
Day 1 Micro Cycle – Mid Season
Monday AM
Aerobic Technique
Pull Set/Free 2000 - 3000
Kick/Endurance- 800-1200
Hypoxic swim free
Fin swim/ IM
7000 meters
Monday PM
Dryland – Stretching
1 hour general work
Main set:
Threshold work 2000 - 3000 meters
Energy system EN2
7000 meters
Day 2 Micro Cycle – Mid Season
Tues AM Aerobic/Recovery
Skill / drill work
Kick / speed power
Swim specific power Buckets - 5 gal
Stretch cords / tethered swim; negative work & positive speed assistance
Sprints 7000 meters
Tuesday PM
Strength Train – Stretching
1 hr general work
Main set:
Active rest work
Continuous easy- race pace 2000-3000
Alternating Energy systems : EN-1 & EN 3
7000 meters
Tues PM Main Set: Active Rest3 X (300 free + 100 casual on 1:30)Descend 300’s 1 thru 33 X (200 free + 100 casual on 1:30)Descend 200’s 1 thru 33 X (100 free + 100 casual on 1:30)Descend 100’s 1 thru 33 X (4 X (50 casual + 50 free pace)1st round + 1.0 sec per 50 :27’s 2nd round at pace :26’s3rd round at –1.0 sec per 50 :25’sTotal distance = 3900
Day 3 Micro Cycle – Mid Season
Wednesday AM
OFF
Wednesday PM
Dryland / Stretching
1 Hr General Work
Main set:
VO2MAX work or Rainbow set (white to green intensities) or Lactate work or
Broken swims or
Test sets
6000 meters
Strength Dryland
• Upper body
• Lower body
• Core
• Stretching• Swimbench• VASA trainer• Pliometrics• Medicine ball• Stretch cords
Middle Distance Week at a Glance
Monday Thursday Distance Free with D’men
Tuesday Friday Middle Distance
Free – active rest
Wed Am Sat AM Freestyle –VO2 max, Lactate peak, or test set
Wed & Sat PM
Sunday Off
NCAA Trivia: 1985 – 2002 NCAA Individual Champions by
Schools
Individual Champions• Stanford 53• Michigan 30• Texas 18• Cal 16• USC 14• Arizona 13• Florida 13• SMU 12
Sprint: 50, 100, 200• Michigan 13• Cal 13• Texas 6• Arizona 3• Stanford 3• SMU 2• Auburn 2• Iowa 2
www.wolverineswimcamp.com
www.clubwolverine.com
www.mgoblue.com
“The Swim Coaching Bible”Edited by Hannula & Thornton
Human Kinetics Publisher
T-30 AVG
PACE/100 50's 75's 100's 125's 150's 175's 200's 250's 300's 400's 500's 550's
:55 :25.7 :40.4 :55.5 1:09.7 1:23.9 1:38.1 1:52.4 2:21.0 2:49.6 3:46.9 4:44.3 5:13.0
:56 :26.2 :41.1 :56.5 1:10.9 1:25.4 1:39.9 1:54.4 2:23.5 2:52.7 3:51.0 4:49.4 5:18.7
:57 :26.6 :41.9 :57.5 1:12.2 1:26.9 1:41.7 1:56.5 2:26.1 2:55.7 3:55.2 4:54.6 5:24.3
:58 :27.1 :42.6 :58.5 1:13.5 1:28.5 1:43.5 1:58.5 2:28.7 2:58.8 3:59.3 4:59.8 5:30.0
:59 :27.6 :43.3 :59.5 1:14.7 1:30.0 1:45.3 2:00.5 2:31.2 3:01.9 4:03.4 5:04.9 5:35.7
1:00 :28.0 :44.1 1:00.5 1:16.0 1:31.5 1:47.1 2:02.6 2:33.8 3:05.0 4:07.5 5:10.1 5:41.4
1:01 :28.5 :44.8 1:01.5 1:17.2 1:33.0 1:48.8 2:04.6 2:36.4 3:08.1 4:11.7 5:15.3 5:47.1
1:02 :29.0 :45.5 1:02.5 1:18.5 1:34.6 1:50.6 2:06.7 2:38.9 3:11.2 4:15.8 5:20.4 5:52.8
1:03 :29.4 :46.3 1:03.5 1:19.8 1:36.1 1:52.4 2:08.7 2:41.5 3:14.2 4:19.9 5:25.6 5:58.5
1:04 :29.9 :47.0 1:04.5 1:21.0 1:37.6 1:54.2 2:10.8 2:44.0 3:17.3 4:24.0 5:30.8 6:04.2
1:05 :30.4 :47.7 1:05.5 1:22.3 1:39.1 1:56.0 2:12.8 2:46.6 3:20.4 4:28.2 5:35.9 6:09.9
1:06 :30.8 :48.5 1:06.5 1:23.6 1:40.7 1:57.8 2:14.8 2:49.2 3:23.5 4:32.3 5:41.1 6:15.6
1:07 :31.3 :49.2 1:07.6 1:24.8 1:42.2 1:59.5 2:16.9 2:51.7 3:26.6 4:36.4 5:46.3 6:21.3
1:08 :31.8 :49.9 1:08.6 1:26.1 1:43.7 2:01.3 2:18.9 2:54.3 3:29.7 4:40.5 5:51.4 6:26.9
1:09 :32.2 :50.7 1:09.6 1:27.4 1:45.2 2:03.1 2:21.0 2:56.9 3:32.7 4:44.7 5:56.6 6:32.6
1:10 :32.7 :51.4 1:10.6 1:28.6 1:46.8 2:04.9 2:23.0 2:59.4 3:35.8 4:48.8 6:01.8 6:38.3
1:11 :33.2 :52.1 1:11.6 1:29.9 1:48.3 2:06.7 2:25.1 3:02.0 3:38.9 4:52.9 6:07.0 6:44.0
:10-:15 REST INTERVAL
MICHIGAN SWIMMINGT30 BASED ENDURANCE TRAINING PACES (AVERAGE TIME PER 100 FOR A 30 MIN. SWIM)
SUB-THRESHOLD TRAINING PACES- WHITE
:10 heart rate = 24 -26