2008 ASCA Conference: Las Vegas

Altitude Training

Ray Bennecki – Coach of The Fish & World record holder  Iron checks with senior girls very important;  Increased EPO from kidney stimulates Red Blood Cell production (oxygen carrying capacity), increases VO2 Max, increases RBS haemoglobin & hematocrit, increases aerobic & anaerobic threshold.  Also increases the capillaries around muscles, while also increasing mitochondria  Iron count should be between 20-30 or greater  Kate’s WR was set 5 days after she came down form 2.5 weeks of altitude training.

Training Sets 2006-2007 Goal was 1 wk @83000y in October 1 wk @75000y 1 wk @67000y (or 1-2-1 or 1-1-2)

1) LCM 6x300 @3:45 2-White 2-Pink 2-Red 6x200 @2:40 2-White 2-Pink 2-Red 6x300 Drill & SC per 50m 9x100 @1:20 6x100 @1:15 3x100 @1:10

2) 3 rounds of: (200 negative Split @2:40 (3x400 Free 1 @5:00 – 1 @ 4:45 – 1@ 4:30

3) 50 Fast - 100 EZ @5 Distance Swimmers can go 100 Fast - 200 EZ @10 within +1-2 every step: 150 Fast - 300 EZ @15 50=29 100=30-31 150 Fast - 300 EZ @15 150=31-32-32 100 Fast - 200 EZ @10 50 Fast - 100 EZ @5

4) 14x100 Free @1:30 CRUIZE SPRINT Cruize=1500 rp + 4-5 sec 1-1-1-1-1 1-2-3-2-1

5) 1x800 – 2x600 – 3x400 – 4x200 – 8x100

6) Points add up set: YOU PICK # of points they need to get. I.e. 21-25 Points= 1 for 1500rp, 2 for 800rp, 3 for 400rp, 4 for 200rp Set= 800 Neg Split @10:40 8x100 Free @1:30 600 Neg Split @8 X x 6x100 Free @1:30 400 Neg Split @5:20 4x100 Free @1:30 200 Neg Split @2:40 2x100 Free @1:30

7) 6x200 Free @2:20 300 neg Split 4x200 Free @2:20 300 neg Split 2x200 Free @2:20 300 neg Split 6x100 Free @1:15 300 neg Split 4x100 Free @1:10 300 neg Split 2x100 Free @1:05

Bob Bowman: Head Coach, University of Michigan & of

st  1 practice w-Michael Phelps as an 11 yr old SCY 1- 800 Mixer – 400 kick – 400 Drill – 400 Pull 2- 4 rounds of 400 Free negative @5 4x100 @1:30-1:40 R1=Fly R2=Bk R3=Br R4=Free 400 IM @6 4x100 Free Descend R1=@1:20 R2=@1:15 R3=@1:10 R4=@1:05 3- 400 Warm Down  Phelps breaths every stroke because they found that his kick is most effective when he does that; it translates into faster . The reason for this is that he can get his knees to bend to 45 degrees and give him the punch from the kick. He is unable to get his legs in that position when he breaths every 2.  Michael’s ability to clear lactate is superior to the rest of the US team. The majority of the US team takes 40-45 minutes to flush and clear their blood where Michael can do it in 20-25 minutes. *?Possibly because of his huge aerobic base form training volume as a youngster.  Bowman talked about his first few weeks coaching Michael. Bowman wanted him to 6 beat kick and told Michael that if he did not use his kick, he would be kicked out of practice. That day he made it to 400 yards. The next day was 600y, then 800y, then 1200.etc. After a week of this, Michael was upset & called his Mother to come get him. She would not until she was done work & he had to wait in the pool lobby. The next day, she called Bowman to ask what was going on. He explained how he was not doing as he had asked & that he would have to be tough on him to get him to swim the way he wanted & Mrs.Phelps thought it made sense & supported him. Michael learned how to 6 beat kick.

Training Sets Favourite: 200 Free Negative Split 4x200 IM Descend 400 Free Negative Split 3x200 IM Descend 600 Free Negative Split 2x200 IM Descend (add up 400IM) 800 Free Negative Split 1x200 IM Go!

Greg Troy: Head Coach, University of Florida & of  You never arrive; great swimmers always look to the next level & do not get complacent with where they are. Just when they think they have arrived, they get beat by others who are still thinking they are not there yet.  Taper: 6 weeks out drop by 10-15%, 4=20-30%, 2=40%  Parental influence of Lochte & Florida Gators st  In 2000 when Michael Phelps was winning his 1 Olympic medal, Lochte was skateboarding & surfing while swimming a little through the summer.

Training Sets

1) 3 rounds of: 8x50 Back (4@2:00 - 2@1:30 - 2@1:00) 28-27+ 26+-27s

2) 4-10x

3) 6x400 :20 1=Neg Split IM 2=Fast 2nd 50 at RP 3=Brkn :15 at 150-250-350

4) 200 Back prep: 6x50 back @1:00 (held 26s using Lazer), 1 week later he held the same times using a legskin, then wk3 using a Lycra!!!

5) 20x (2 min Str Kick on wall hard + 2x25 UW @:30 FAST!!)

Mark Schubert: USA Swimming National Coach  Strength of the USA team is TEAM  – adversity: broke her hand & within 4 days she had it operated on, within 8 days of her operation, she was in training with 14 screws in her hand. She trained with a cast on & before the Olympics, she had to post a proof of performance and go under :55 in a time trial where she went :54.8 LTB and made the relay spot. She went on to win an Olympic Silver medal in the 4x100 FR.  : Prep camp in Taiwan 20x100 @1:30 LCM avg= 56s and went 53 on the last one hundred!  Phelps: 3 rounds of (3x50 Fly Descend 1-3 at 26-25s + 3x100 Fly 53-52-51.9)