Development of Anaerobic Conditioning for Top US SiSwimmers

Genadijus Sokolovas, Ph.D. Global Sport Technology, Inc www.globsport.org Anaerobic Conditioning

• Anaerobic Conditioning (Fitness) is the ability of working muscles to build and tolerate high level of metabolic products. • Anaerobic training increases muscles glycogen and buffering capacity. • AbiAnaerobic condition ing is direc tly reltdlated to shthort and middle distance performances, such 100, 200, and 400. Anaerobic Conditioning

• Aerobic Conditioning includes EN3, SP1, and SP2 energy zones. • Seasonal training of anaerobic system requires at least 6 weeks of intense training. • Anaerobic training should be done after good aerobic base training. Otherwise the overtraining is possible. Methods to Develop Anaerobic Conditioning • High intensity exercises on various distances. The best training distance depends on swimmer’s primary event. • To increase training intensity longer rest interval is advised, especially toward the end of the season. The work/rest ratio may reach up 1:8. • Anaerobic conditioning requires training at speeds higher than lactate threshold up to max speed. Anaerobic Training

• There two main type of sets to develop anaerobic conditioning: – High intensity training sets with short rest interval (SP1) to tolerance to metabolic products – High intensity training sets with long rest interval (SP2) to reach peak accumulation of metabolic products Testing Anaerobic Conditioning

• Tests to monitor anaerobic conditioning: – Lactate peak (the higher peak lactate, the larger amount of glycogen is stored in the muscll)es) – Lactate clearance (the faster lactate clearance, the better ability to buffer lactate and other metabolic products – see the next slide) – Testing max swimming speed on short distances (100 and 200) – Testing swimming speed in anaerobic swimming sets (6 x 50 on 1:00, 8 x 50 on 2:00, 4 x 100 on 3:00, etc.) – Longer distance per cycle during the race Lactate Clearance Feedback

Summer Nationals, Fort Lauderdale, ------8/12/2002 Minutes Lactates Protocol 1 - 151 bpm ======393 9.30 Testing Time - 8/12/2002 13 8.30 Testing Stroke - Fly 16 6.40 Testing Distance - 100 LCM ------Result - 0:58.49 Rate of Recovery: First 10 Min - 10.75 % Second 10 Min - 76.31 % First 20 Min - 78.85 % Optimal Duration of Warm-Down: Down to 2 mmol/L - 19.9 Min Down to 1 mmol/L - 21.5 Min

7 Lactate Clearance Feedback

------Summer Nationals, Fort Lauderdale, 8/12/2002 Minutes Lactates Protocol 7 - 143 bpm 3 13.10 ======13 11.80 Testing Time - 8/15/2002 30 4.30 Testing Stroke - Free 38 2.40 Testing Distance - 100 ------LCM Result - 0:54.66

Rate of Recovery: First 10 Min - 9.92 % Second 10 Min - 37.39 % First 20 Min - 43.60 % Optimal Duration of Warm-Down: Down to 2 mmol/L - 36.7 Min Down to 1 mmol/L - 40.9 Min

8 Speeds for Anaerobic Training

• Speeds for anaerobic training may be determined using lactate step test. These speeds include EN3, SP1, and SP2 energy zones (see the next slide). • Another method to evaluate anaerobic speeds is analysis of relationship between swimming velocity and distance (see Time Trial Analysis on the following slides). Lactate/Heart Rate Profile

6 SiSwimmi ng Recovery

5 Heart Rate

4 ol/l mm 3 ILT SP1-2 LA,M 2 EN2-3

1 EN1 REC 0 1.2 1.3 1.4 1.5 1.6 1.7 1.8 1.9 Velocity- TimeTime

10 Time Trials Analysis

0.350 25 M 50 M 0.300 SP3 city) oo 100 M 0.250 200 M SP1-2 EN2-3 G (Vel

OO 400 M

L 800 M 0.200 1500 M 3000 M 0.150 0 500 1000 1500 2000 2500 3000 Distance, MM

11 Time Trials Analysis

DISTANCE TIME ORIENTATION STROKE 50 29. 18 50-100 Free 100 63.80 200 144.44

BORDERS OF ENERGY SYSTEMS

EN2 / EN3 EN3 / SP1 SP3 VlVeloc ity, m /s 1. 209 13041.304 1. 605

12 Time Trials Analysis

RECOMMENDED SWIMMING TIMES IN VARIOUS SETS LCM SP2, SP1, EN3, EN2, EN1-REC, Pace SP3, Zone 5 Zone 4 Zone 4 Zone 3 Zone 3 Zone 1-2 of set sec. sec. sec. sec. sec. sec. 25 15.6 & faster 16.3 18.1 19.9 21.3 22.3 & slower 50 32.0 & faster 33.5 37.0 40.6 43.5 45.6 & slower 75 49.3 & faster 51.5 56.8 62.1 66.6 69.9 & slower 100 70.5 77.5 84.6 90.8 95.2 & slower 150 122. 0 132. 5 142. 5 149. 4 &slower& slower 200 184.9 199.2 208.8 & slower 300 305.5 330.7 346.8 & slower 400 517.8 & slower

13 Time Trials Analysis

RECOMMENDED SWIMMING TIMES IN VARIOUS SETS SCY SP2, SP1, EN3, EN2, EN1-REC, Pace SP3, Zone 5 Zone 4 Zone 4 Zone 3 Zone 3 Zone 1-2 of set sec. sec. sec. sec. sec. sec. 25 14.2 & faster 14.9 16.6 18.2 19.5 20.4 & slower 50 28.8 & faster 30.6 33.9 36.6 39.3 41.2 & slower 75 44.1 & faster 47.1 52.0 55.8 59.9 62.9 & slower 100 64.5 70.9 75.9 81.5 85.6 & slower 150 111. 5 118. 7 127. 8 134. 1 &slower& slower 200 165.5 178.6 187.5 & slower 300 273.9 296.9 311.6 & slower 400 466.0 & slower

14 Periodization of Anaerobic Training

• To improve anaerobic conditioning some US National Team coaches are using so‐called “reverse periodization” (coach Sean Hutchison, National Training Center in Fullerton, California). • SiSwimmers who ttirain under coach HHthiutchison: – (2009 World Champion over 200 IM) – (2007 World Champion over 200 back) – (multiple Olympic medalist in various events – 200 IM, 400 IM, 4 x 200 relay, 400 f)free) – (2000 Olympic Champion over 100 breast). “Reverse Periodization”

• Each swimmer has a technical training plan • Doing the same thing yields the same result • Address stroke length • Leg dominant • Train athletes to swim fast in new technique • Look at weakness and address it “Reverse Periodization” Improvement Cycle • Recognize direction for technical improvement • Educate athlete • Power in new technique • Endurance in new technique • Recovery/ Test effectiveness • Improve athleticism (strength and power) • Repeat cycle Use of Race Analysis Data to Identify Improvement () Use of Swim Power test to Identify Improvement () Use of Swim Power test to Identify Improvement (Michael Phelps) “Reverse Periodization” Cycle

• It includes three cycles of training: – 3 to 8 weeks of power training – Endurance training in the middle of season to reach desired results (distance per cycle and optimal tempo) – Recovery to prepare for the next cycle “Reverse Periodization” Power Training • 3 to 8 weeks of power training gives more time for technical improvement. • Adding resistance to skill results in faster skill acquisition. • Goal of swimmers to do their best 50 in their main stroke at the end of this period. • Emotional excitement is important factor for new season. “Reverse Periodization” Endurance Training • Power/resistance cut down to 40‐50% of early season. • Athletes can swim fast more often than in traditional model. • Racing and training results ofte improve for the remainder of the cycle into rest. • Monitor speed: if swimmers are slow, back off. “Reverse Periodization” Recovery/Testing/Race • Did athletes swim faster? • Did they use new skills (longer distance per cycle and the same tempo)? • If they swam slower, whh?y? LLkook at the race analysis, lactate clearance tests, and Swim Power tests. Race Pace Training

• Swimming at race speed in training simulates competition better than any other form of training

• Race Pace and faster than Race Pace speeds stimulates neuromuscular adaptations – i.e. brain and muscles co‐coordinating better Basic Requirements of Race Pace Training • Establish goal race time for the swimmer • Maintaining speed is most important aspect • Initially short reps + sufficient rest to enable speed to be sustained • Maintain race stroke technique, s/r, s/c • Recovery after each set (100‐400m) Content of Training Sets

• Total set duration of 800‐3,000m depending on race distance • 50–100m reps for short distance races 100‐ 300m reps for middle/long distance events • 8‐30 mins of total swimming time • Rest 20‐30 secs for short distance • RtRest 30 secs<2 mins for longer reps Race Pace Training Speeds

100m 20m 25m 30m 40m 1st 50 2nd 50

Target 50.0 10.0 12.5 15.0 20.0 24.0 26.0 Time

200m 40m 50m 60m 75m 1st 100 2nd 100

Target 2.25.0 29.0 36.2 43.5 54.3 1.11.0 1.14.0 Time Race Pace Training Speeds

400m 50m 100m 200m

Target 3.50.0 28.7 57.5 1.55.0 Time

800m/ 100m 150m 200m 300m 1500m

Target 15.15.0 61.0 91.5 2.02.0 3.03.0 Time Designing Race Pace Sets

• 100m • 5x20m/4x25m • (30m/20m/30m/20m) • 40m+3x20m or 40m+2x30m • 2x25m/50m or 50m/2x25m) – 20‐30 sec Designing Race Pace Sets

• 200m • 5x40m – 20 sec • 4x50m –20‐30 sec • 2x(60/40) – 20/30 sec • (2x75)+50 – 30/40 sec • (2x50)+100 – 20/30 sec • 100+2x50 – 30/40 sec Designing Race Pace Sets

• 400m • 8x50 – 15 sec • 4x50/2x100 –20‐30 sec • 4x100 – 20‐15 sec • 2x100/1x200 • 1x200 –30‐45 sec/2x100 –15‐20 sec • 2x200 –30‐60 sec Anaerobic Training for Katie Hoff (Coach Paul Yetter) • More work done on stroke efficiency than training volumes. • Early season – focus more on distance per cycle. • Sets with negative splits are important part of her training. • Alternates training in short course in the morning and long course in the afternoon. Anaerobic Sets for Katie Hoff

• Four rounds in SCY: – 100 free on 1:20 (hold 58‐59 sec) – 150 on 1:55 (1:27‐1:28) – 200 IM drill – 150 free on 1:50 (1:26‐1:27) – 100 free on 1:05 (descend 1‐4, times 52.8, 52.7, 51.8, 50.6), keep the same number of stroke on every lap – 6 x 50 on 45 sec (20 sec extra rest before beginning the next round) Anaerobic Sets for Katie Hoff

• Four rounds in SCY: – 500 on 5:30 (hold steady pp)ace) – 4 x 100 (fly on 1:20, back on 1:20, breast on 1:30, free on 1:20, add up to 400 IM goal and faster through the set) Anaerobic Sets for Katie Hoff

• Three rounds in SCY: – 150 on 2:20 (50 free, 25 breast kick, 50 breast drills, 25 breast kick) – 3 x 50 on 50 sec breast descend 1‐3 – 100 on 1:25 IM – 2 x 25 on 30 sec breast dddescend 1‐2 – 50 on 1:00 choice – 50 on 40 sec breast fast Anaerobic Sets for Katie Hoff

• In LCM: – 32 x 100 free every 4th fast, every 8th very fast – Katie’s times: 1:01, 59.8, 1:01, 59.2, 1:01, 58.1, 1:02.1, 57.3 – 200 easy – 16 x 50 free every 4th fast, every 8th very fast – Katie’s times: 29.2, 27.7, 29.1, 27.0 Anaerobic Sets for Katie Hoff

• Five rounds continuous in LCM: – 50 back – 50 drill (3 strokes/10 kicks for 25, 3 strokes/6 kicks for 25) – 50 back build tempo – 50 silingle arm wiihth 8 kic ks between strokes – 50 kick – 100 IM drills, rest 10‐15‐20‐25‐30 sec each round – 50 back time trial Anaerobic Workout of Michael Phelps in SCY • 3 X [200 FR on 2:40/ 200 IM on 2:45 I 200 K on 3:15 I 200 STR DR on 3:00] (2,400) • Two rounds: 2x100on1:20 50FR/50 FL, 1 x 200 on 2:30 FR/IM, 1 x 300 on 4:00 FL, 1 x 200 on 2:30 FR, 1 x 300 on 4:15 100BA I 100 BRST I 100 FR, 1 x 200 on 2:40 FL, 1 x 300 on 3:45 FR, 1 x 400 on 5:15 FR/IM, 3 x 100 on 1:30 FL, 1 x 200 on 2:40 FR • 24x50K: 2 on :55 MODERATE, 1 on :45 FAST • 200 SW DN • 9,000 SCY Anaerobic Workout of Michael Phelps in SCY and LCM • SCY:1200 = 100 FR (breathe 25 R/25 L), 100 BA (25 R/ 25 L), 100 IM (FL‐BA‐BRST‐FL) • 8 x 100 K on 1:40 (2= 50 FL/50 BA), (2 50 BA/50 BRST, 2 50 BRST/50 FR, 2 50 FR/50 FL • 8 x 50 on :45 (2 of each stroke reverse IM order) • LCM: 3 x 100 on 1:30 (50 FR mod / 50 FL @ 400 IM speed), 3 x 200 on 3:00 (50 FR/50 FL + 100 BA @ IM speed), 3 x 300 on 4:30 (50FR/50FU100BA + 100 BRST), 3 x 400 on 6:00 (50FR/50FL, 100BA/100BRST + 100 FR) • SCY: 4 x 400 PAD, BAND on 5:00 (DESC 1‐4.) • 24 x 25 on :30 (3‐2‐1‐0 breaths per 25) • 7,600 SCY/LCM Anaerobic Workout of University of Texas (Coach Eddie Reese), LCM

• Warm up: 200 on 3:20, 4 x 50 drills, 150 on 2:30, 4 x50 on drills 1:15, 100 on 1:40, 4 x50 drills on 1:15 • Main set: 50 on 50 sec, 2 x 100 on 1:30, 100 ez, 2 x50 on 1:00, 200 on 3:30, 4 x 100 on 1:30, 100 ez, 4 x 50 on 1:00, 200 on 3:30, 6 x 100 on 1:30, 100 ez, 6 x 50 on 1:00, 200 on 3:30, 8 x 100 on 1:30, 100 ez, 8 x 50 on 1:00, 200 on 3:30 • ClCool down: 3 x 100 kic k, 2 x 50 on 1:15 • Total 6100 m Typical Weekly Plan for Stanford University 100‐200 m Group (m iddle of season)

AM/PM Mon Tue WdWed Thu FiFri StSat AM EN1 EN2 No Swim EN1 EN1 EN1 SP3 EN3 Weights EN2/3 EN2/3 Weights SP1/2 50s @ 1:00 PM EN2/3 SP1/2 EN2/3 SP3 EN 2/3 Off N x 200s SP3 SP1 En1 SP3 :15s test N x 50s @ N x 100 on 25s @ 2:00 test 1:30 test 1:00 Typical Weekly Plan for Stanford University 100‐200 m Group (taper )

AM/PM Mon Tue WdWed Thu FiFri StSat AM Off REC Off REC Off REC Weights EN1 Core EN1 Weights EN1 Strength SP3 PM EN2/3 EN2/3 REC EN2/3 EC Off SP3 SP3 EN1 SP3 EN1 SP1/2 SP1/2 Anaerobic Sets of Coach • 6 x 50 on 1:00 • 6 x 50 on 55 sec • 6 x 50 on 50 sec • 6 x 50 on 45 sec • Freestyle and backstroke, goal – to increase distance per cycle. Anaerobic Sets of Coach Richard Quick • 10 x 50 @ 200 pace first 4 on 1:30; each one after that the interval decrease by 10 seconds: ie #5 on 1:20, #6 on 1:10 • Choice stroke...2 rounds 1x 500 every 4th 25 meters fast 1x 400 every other 50 meter fast 1x 300 25 meters moderate 75 meters fast 1x 200 25 meter fast fly(2nd round brst), 25m choice easy, 100m free fast, 25m choice easy, 25 fast back(2nd round free) University California Berkeley, Coach Teri McKeever • 3 X 300 w/ 15 Rest, #1 Choice, #2 Reverse IM KDS, #3 w/ fins under‐K‐D‐S • 4 X 25 Partner turns + 3X50 @ 50 KS/ DS/ S + 4 X 25 Variables @30‐ Twice • 8 X 150 @ 2:20 odds= 50K + 100S (75 FR‐ open turn‐ 25 Primary Sprint), evens= 50S + 100K (negative split) • 1 X 400 w/ snorkel, band only w/ 20 Rest • 2 X 300 paddles, band, buoy (100FR‐ breathing pattern + 50 Non FR) w/ 15 • 3 X 200 paddles, fins (100 FR w/ 2cycles blast off walls; 100 Choice 50 DS + 50 aggressive build) w/ 15 Rest • 1 X 400 Choice w/ no equipment • 6 Rounds: 37 ½ Fast (12 ½ + 25) w/ 4 exhales, 37 ½ Fast (25 + 12 ½) right into 25 double arm back w/3 bobs @ wall, 50 Fast w 3 bobs, 25 3/3 transition right into easy 75 Choice • Loosen 6 X 75 @ 1:15 A Week of Anaerobic Conditioning (Coach ) • : – Olyypmpic Champion and former world record holder over 200 breast (Gold medal in Athens) – Olympic Silver medalist in Athens over 200 IM • Time – 2004 pre‐Olympic Camp Monday, AM

• 400 SWIM, 300 DRILL, 200 SWIM, 100 25 BUILD, 25 EASY, 400 KICK • 6X100 ODD FAST TURN, FAST FINISH, EVEN 3 CYCLES OFF WALLS • 3X300 FREE DESC 1‐3 @4:00 S 4X200 NEG. SPLIT @2:40 • 5X100 FREE DESC 1‐5 @1:25 • 6X50 FREE DESC 1‐3, 4‐6 @ :45 • 100 EASY • 400 KICK + 8X50 KICK • 400 PULL + 8X50 PULL • 200 LOOSEN WELL • Total 6400 Monday, PM

• 3X(200, 100, 4X100) 200 SWIM, 100 W/ BUOY SCULL/PULL, 100'S 25K/50DR/25 SWIM @3:15/2:00/1:45 • 10X100 75 FREE, 25 FLY K ON BK @1:30 • 5X(100, 50, 50, 50, 75, 25) 100 FR/IM, 50 FLY K ON SS,IDE, 50 FL DR, 50 FL, 75 EASS,Y, :15 RESS,T, 25 FL FAST • 200 EASY • 200 SNORKEL • Total 5250 Tuesday, AM • 2000 WARM UP • 800 ALT 200 FR SWIM, 200 BR K‐P 4‐1, 3‐1, 2‐1, 50 SWIM @1:00 REST • 600 ALT 150 FR SWIM, 150 BR 3‐1, 2‐1, 50 SWIM @1:00 REST • 400 ALT 100 FR SWIM, 100 BR 2‐1, 50 SWIM @1:00 REST • 200 BREAST NEG. SPLIT @2:00 REST • 4X100 BREAST PULL W/ DOLPHIN KICK @2:00 • 100 EASY • 4X300 PULL ALT 25FR/BR, 50FR/BR, 75 FR/BR @1:00 REST • 100 EASY • 12X50 BACK W/ FINS: 1‐25L/25R, 2‐TECH., 3‐BUILD • 200 LOOSEN • Total 6600 Tuesday, PM • 2000 WARM UP • 600 CRUISE KICK @1:00 REST • 300 KICK BUILD BY 100 @1:00 REST • 100 NEG. SPLIT FAST KICK @1:00 REST • 200 EASY • 8X50 SNORKEL @ :40 • 4X100 SNORKEL @1:20 • 2X200 SNORKEL @2:40 • 400 SNORKEL • 200 EASY • Turns + vertical kicks • Total 5000 Wednesday, AM

• 1500 WARM UP • 300 IM: 50 DR/25 S • 300 IM: 50 K/25S • 9X50 3 FL, 3 BK, 3 BR: 1 FAST K, MOD S; 2 MOD K, FAST S; 3 FAST @1:00 • 16X75 ODD FAST ALT FL/BK/BR; EVEN EASY FR @1:15 • 400 EASY W/ BUOY • 4X100 PULL BACK NEG SPLIT • 400 PULL FR SNORKEL • 4X100 PULL BK NEG. SPLIT • 100 EASY • 8X25 SWIM AGAINST CORD • 300 EASY SNORKEL • Total 5950 Wednesday, PM

• 2000 WARM UP • 6X(50, 100, 150) 50K, 100 DR, 150 SW DESC 1‐3, 4‐6 @1:00 BASE • Times BEARD: 152.8, 150.3, 150.1, 157.4, 151.8, 151.4 • Times HANSEN: 148.5, 144.6, 143.4, 150.1, 144.7, 142.3 • 400 EASY • 200 W/ BUOY • 4X50 W/ BUOY & PADDLES • 200 W/ BUOY • 4X50 W/ SNORKEL • Total 5000 Thursday, AM

• 1600 WARM UP • 8X200 PULL: 2 FR SNORKEL, 2 BK, 2 BR/FR BY 50, 2 CHOICE @ :30 REST • 600 KICK: 100 FR, 50 FL ON BK, 50 BK • 400 BACK DR/S • Total 4200 Thursday, PM

• Off Friday, AM • 400 CHOICE • 4X100 40K/50 SWIM @:20 REST • 400 100 DRILL/100 SWIM • 8X50 ODD: 25 UNDER, 25 SWIM; EVEN: 25 BUILD, 25 SWIM @1:00 • 400 PULL (25 CRUISE, 25 BUILD, 25 CRUISE, 25 FAST • 3X300 @4:00 • 3X200 @2:50 • 3X100 @1:30 • 200 EASY • 10X50 SNORKEL TECHNIQUE @1:00 • 4X200 NEG. SPLIT KICK @4:00 • 400/300/200/100 FINS: ALL 25 EASY/25 FAST @1:00 REST • 6X50 SNORKEL @1:00 • Total 6600 Friday, PM • 300 SWIM • 6X75 50 DRILL‐25 SWIM @1:15 • 300 KICK • 6X75 50 DRILL‐25 SWIM @1:15 • 300 PULL • 6X75 50 DRILL‐25 SWIM @1:15 • 5X200 RIMO DESC. 1‐5 @3:15 • 100 EASY • 300/200/100 PULL: 300 BK/FR BY 75, 200 BK/FR BY 50, 100 ALL BK @ :20 REST • 12X50 MID POOL TURN WORK: 1ST TURN U/W, 2ND TURN RACE • 300 LOOSEN • Total 4850 Saturday, AM • 400 SWIM • 4X100 W/ SNORKEL: 25 SCULL, 25 FR PULL W/ BUOY @ :20 REST • 4X100 50 DR, 25 FR, 25 STROKE @ :20 REST • 400 K/S W/ SNORKEL • 3 rounds: 3 CYCLES; 4 CYCLES; 5 CYC; 6 CYC (RETURN TO SAME END AFTER EACH); 100 KICK @1:00/2:15 • 4X50 ODD EASY, EVEN FAST @:55 • 300 EASY • 6X50 2X (1 EASY, 2 FAST) @ :55 • 300 EASY • 8X50 2X(1 EASY, 3 FAST) @ :55 • 300 EASY • 10X50 2X(1 EASY, 4 FAST) @ :55 • 100/200/300/300/200/100 PULL • Total 5700 Saturday, PM and Sunday

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