International Journal of Environmental Research and Public Health Review Periodization and Programming for Individual 400 m Medley Swimmers Francisco Hermosilla 1,2 , José M. González-Rave 1,* , José Antonio Del Castillo 3 and David B. Pyne 4 1 Sport Training Lab, University of Castilla-La Mancha, 45008 Toledo, Spain;
[email protected] 2 Facultad de Ciencias de la Vida y la Naturaleza, Universidad Nebrija, 28248 Madrid, Spain 3 Catalonian Swimming Federation and High Performance Center, Alcalde Barnils, Av. 3-5, Sant Cugat del Vallès, 08174 Barcelona, Spain;
[email protected] 4 Research Institute for Sport and Exercise, Faculty of Health, University of Canberra, Bruce, ACT 261, Australia;
[email protected] * Correspondence:
[email protected]; Tel.: +34-666160346 Abstract: Knowledge in the scientific domain of individual medley (IM) swimming training over a competitive season is limited. The purpose of this study was to propose a detailed coaching framework incorporating the key elements of a periodized training regimen for a 400 m IM swimmer. This framework was based on the available coaching and scientific literature and the practical experience and expertise of the collaborating authors. The season has been divided in two or three macrocycles, further divided in three mesocycles each (six or nine mesocycles in total), in alignment with the two or three main competitions in each macrocycle. The principal training contents to − develop during the season expressed in blood lactate zones are: aerobic training (~2 mmol·L 1), −1 −1 lactate threshold pace (~4 mmol·L ) and VO2max (maximum oxygen uptake) (~6 mmol·L ). Citation: Hermosilla, F.; González- Strength training should focus on maximum strength, power and speed endurance during the Rave, J.M.; Del Castillo, J.A.; Pyne, season.