iddle Distance Training n Ufhjin:hek 04 Olyiiipiaiii -"ÎL*^ A y \ ÍMII Overview of the University of Michigan Training Program BYJONURBANCHEK MD@ Michigan/CW 200 Yards 200 Meter Middle Distance Training Keller 1:34.10 1:46.13 ' Middle of the swim continuum between 50 & 1500 Vanderkaay 1:34.22 1:47.25 • Most common among freestylers • Good combo fast twitch fibers/anaerobic speed and slow Borges 1:34.31 1:46.09 twitch aerobic/endurance Ketch um 1:34.19 1:48.67 • Wide range of training both speed & endurance - fun & variety Hurd 1:35.5 1:48.89 Piersma 1:34.70 1:48.97 3 Main Groups Malchow 1:36.10 1:49.22 • 100 - 200- 400 / 500 Anaerobic angle (Ian Thorpe) • 1500/1650 - 400/500 - 200 Aerobic angle (Grant Hackett) 500 Yard 400 Meter • 200 - 400/500 Real MD VO2 max angle (Klete Keller) Keller 4:12.12 3:44.11 Vanderkaay 4:12.55 3:49.67 Middle Distance Characteristics Dolan 4:08.75 3:48.99 • Like to train Hurd 4:15.80 3:49.08 • Good sense of pace Piersma 4:14.55 3:49.72 • Ideal stroke rate • 4-6 beat kick Thompson 4:14.71 3:51.70 continued on page 6 Malchow 4:17.48 3:52.60 www.swiinmiriacuairh.ota continued from page 5 Overview of the University of Michigan Training Jon's Threshold Program Use Sat AM Main Set: V02 max |' • Select any of the threshold distances swum straight or interval average time or any single Middle Distance 200 ' test distance of 500, 400, 200 time. 4 X 200 on 8:00 Broken swim • To check the level of effort take heart rates at 50 dive on 1:30 (Going out 200 pace :22.0) soft legs 0-10 sec; 30-40 sec; 1:00 - 1:10 after test. TOO push on 2:30 {mid 100 of the 200 pace :48.0) supple legs • Sample (30 - 25 - 20 = 75 bpm) 50 dive on 1:30 (best you can come home :22.0) hard legs • Select spreadsheet {write over it). Enter name, Add up for 200 meters 1:32 stroke, time (no colons). Hit enter and all new 3 to 4 sec under goal time. training paces appear. Active rest recovery 2:00 Total distance = 800 Endurance Training Categories • Basic aerobic training EN-1 Lactate Production SP-2 • 5% below threshold • Using GREEN Color Code - % • WHITE and PINK Color Codes • Can be used for training and testing • low intensity Training for 100 6 X 50 at 8:00, 92% best time • short rest 10 - 20 sec rest Training for 200 6 X 100 at 8:00, 92% of best time • heart rate 130 - 150 bpm Training 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 Anaerobic Threshold Training • Maximum lactate production / buffering -EN-2 • Maximum heart rates RED Color Code 100 Yard/Meter Anaerobic Training Paces • Optimal intensity for endurance improvement GOAL 94% 93% 92% 91% 90% 89% 88% 87% • 10-20 sec rest TIME • 40 - 60 min durations •Â2SXi :44.68 ;46.16 :45.65 «.15 46J67 47.19 >Í7.73 :4a2B :43X10 :45.74 :4&24 :46.74 47.25 :47.78 14831 4a86 4943 • Lactate 3-4 mM •Moa :4&S1 •A73^ :47.83 M26 4&B9 >»44 500) 5057 • HtMft rate 150-170 :45.00 :47_87 :4a39 :48.91 4945 5QO0 5056 51.14 51.72 :46.00 :4a94 :«.46 :50.00 :5Q55 51.11 51.68 •fi?77 5ZB7 BLUE Color Code :47D0 saoo sa54 :51.09 51.65 5ZS1 5341 54ie • 15 to 30 sec rest :4aœ 51,06 51.61 :52.17 fiÍ75 5333 53.93 545S 55.17 • 20-40 minutes duration :49.00 Í2-13 5Z69 :53.26 5aœ 5444 5BX)6 55.6B 56.32 S3W £119 5176 5435 S4â5 5556 56.18 56.82 :W.47 • Uncomfortable :5iS4 :55.43 iSfiM 56fi7 573) 5735 5a&2 " Slightly above threshold 4-5 mM stw S532 man :56.52 5?.14 57.78 5B43 59.09 59.77 • Heart rate 160 - 180 duration :53.«) :56.38 :56.99 :57.61 :58.24 :58.89 :59.55 1:00.23 1:00.92 5*X» 57.45 5BL06 :58.70 Sa34 imj30 MXÍS7 1D136 M3¿m •S5SXI :5ft51 5ai4 :59.78 1^X144 1<H.11 Mnso MXiSO 1:0a22 SftOO SBL57 MX122 1:00.87 1:0154 1^22 1O3L64 10437 Maximum \/02 Training EN-3 57J0O ia)£4 11D1.29 1:01.96 Ma2£4 1:0a33 1MJ04 MA.7T 7% faster than (Red) Threshold pace 101.70 1Í1Z37 1:03.04 1^74 1:04.44 1Í1&17 HAW 1ÍI6JB7 • :30 -1:30 seconds rest mm ^SBJ7 im44 1:04.13 1:04» 1J&5B 1^629 1t)7D5 1XI7ffi • PURPLE Color Code HDJQO imœ iau2 1:06.22 im93 MJßBT 1ÍJ742 1:0ai8 1]0BJ97 • Ideal for race pace training 400 - 1500 " Intensity high 200 Meter/Yard Percentage Chart GOAL 96% 95% 94% 93% 92% 91% 90% 89% • Lactate 5 -S mM, buffering & tolerance TIME • Duration 1500 to 2000 (lOO's & 200's) 13000 133 7^ '. M ^•i T! 1:Í783 1 ?8iiO i4oai 141 12 13100 134 79 137 86 13fi(Jl 14000 141 11 14225 • Heart rate 180-190 132 CO 1358?. ' V7 87 13892 14000 141 10 14222 14337 133 Û0 13688 1 3894 140 00 • !1 'Vl 14220 143 33 14449 134.00 13792 14000 14108 14330 14444 145fi2 135.00 13896 14106 14215 14440 145 56 1«74 Wed PM Main Set: \/02 max 13600 14000 14213 14323 14649 14667 14787 13700 141 CM 14319 144 30 1:4669 1.47 7B 14899 Middle Distance 400 meters 13800 1420a 14426 146 38 14769 14889 1.5011 4 X 400 on 10:00 Broken swim 13900 1 4313 14533 14645 ^^79 ^000 ^^4 200 dive on 3:00 (Going out 400 pace 1:52) soft kick 14100 14521 14745 148 60 15099 15222 15348 100 push on 2:00 (55.0) supple kick 14200 146S 14851 14968 • •-•:"",' 15209 15333 15461 2 X 50 push on 1:00 (best you can come home :26 + 14300 14729 •„1 :._-• 14957 UO75 ; '.I '»" 15319 154 44 15573 14400 14eTS .494/ 15064 15183 15.'ÎW 1&42& 155 56 15696 :26) hard kick 14500 14938 :50,53 15170 1f5 90 1W13 1 iß Í8 15667 15798 Add up for 400 meters 14600 15042 5158 16522 15646 157 78 15910 3:39 14700 1514e. 5263 ::::;: 1 ••o;r. 15758 158 89 20022 14800 15250 15489 15613 15868 20000 20135 Total distance = 1600 14900 15354 '.] r: 15596 157 20 15078 2oni ^G47 4 minutes active rest recovery 15100 1.5663 15609 15935 203 33 20472 15200 15667 15915 ¿.01 7-1 204 44 20584 15300 1 57 71 20021 20283 :rM IS 205 56 20697 6 American Swimming Magazine • 2008 Issue 2 Alactic / Speed Training SP-3 • 3rd Macro • Short, fast, explosive sprints, 1Ü - 25 meters • 3 weeks gradual taper • 5.0 - 10.0 sec • US Nationals or international Competition • 6-10 repetitions • 1:00-2:00 rest Middle Distance - 3 Week Taper • Lactate build up is minimal • Heart rate below maximum • Ideal for 50 - 100 - 200 swimmers at any time of the season Annual Training Plan at the University of Michigan Collegiate season 30 weeks 1st Macrocycle 2nd Macrocycle • 3rd Macrocycte Days Ou! 12 weeks 15 weeks I 3 weeks All long course 50% short course I taper period Day 1 Micro Cycle - Mid Season 50% long course I 80% short course Monday AM Monday PM Aerobic Technique Dryland - Stretching Pull Set/Free 2000 - 1 hour general work Collegiate Season 3000 Main set: • 1st Macrocycle (12 weeks) Kick/Endurance- 800- • 6 weeks aerobic training/skill development/ heart rate Threshold work 2000 <150 1200 - 3000 meters • 6 weeks aerobic - anaerobic threshold - VO2MAX - lac- Hypoxie swim free Energy system EN2 tate Fin swim/ IM " Major competition (one week taper) 7000 meters ' 2jid Macrocycle (15 weeks) 7000 meters • 3 weeks aerobic endurance training • 10 weeks all training zones and energy systems - more emphasis VO2max and lactate production - This period Day 2 Micro Cycle - Mid Season includes 3-4 dual meets per month (short course) Tues AM Tuesday PM • 3rd Macrocycle Aerobic/Recovery Strength Train - • 3 week taper period Skill / drill work Stretching • 80% short course Kick / speed power 1 hr general work • Strength reduced to maintenance and dropped Swim specific power Main set: • Training resistance gradually reduced from 70,000 per Parachutes week to 30,000-20,000 meters/yards per week Active rest work Stretch cords / tethered Continuous easy- race swim; negative work & Summer Season pace 2000-3000 positive speed Alternating Energy assistance systems : EN-1 & EN 3 18 weeks Sprints 7000 meters 7000 meters April 15-Aug15 Alt long course Tues PM Main Set: Active Rest 1st Macro 3 weeks 2nd Macro 3fd Macro A. 3 X (300 free + 1ÜÜ casual on 1:30) aerobic/ 12 weeks 3 weeks taper Descend 3O0's 1 thru 3 skill development All training zones US Nationals B. 3 X (200 free + 100 casual on 1:30) Heart rate < 150 Descend 200's 1 tluu 3 C. 3 X (100 free + 100 casual on 1:30) Summer Season Descend lOO'sl thru 3 • 2nd Macro D. 3 X (4 X (50 casual + 50 free pace) • 15 weeks 1st round + 1.0 sec per 50 :27's • All training zones and energy systems especially VO- 2nd round at pace :26's 2MAX and Lactate work 3rd round at -1.0 sec per 50 :25's • This period included competition every 3rd weekend Total distance = 3900 • Long course continued on page 8 www.swimmingcoach.org continued (rom page 7 Overview of the University of Michigan Training Day 3 Micro Cycle - Mid Season 400/400 red (EN-2) 4:18-4:18 HR 25-28/10 sec Wednesday AM Main set: Total Main Set: 4200 V02MAX work or OFF Rainbow set (white Distance Micro Cycle to green Mon Tims WAH intensities) or Aerobic Tech Aerobic drills/Fins Off Wednesday PM AM Pull / Free Kick (2.0) Or Lactate work or 3.0 - 4.0 Pull / Power Make ups Dryland / Broken swims or Kick quality Parachutes Stretching Drills Fins Test sets EN1-2 Rec/EN1-2 1 Hr General Work 7000 7000 6000 meters Threshold work 60 Active rest slow / VO2max ((M) PM min +/-10 min fast Lactate rainbow set Middle Distance Week at a Glance EN2-3 (subjective) Red, blue, purple, EN 1-2 green Monday Thursday Distance Free 8000 EN2-3 SP with D'men BOOO 8000 Weights: T, TH, SAT Weekly total =76.0 Tuesday Friday Middie Distance Dryland: M, W, F (Medicine ball, VASA, Swimbench, Breast-Bench, Jumps Free - active rest Distance Micro Cycle WedPM Sat AM Freestyle -V02 Thurs Fri Sat max, Lactate Aerobic Tech Aerobic Stroke Work Rainbow set, or peak, or test set AM Drills Kick V02 Max, or Pull / Free Power Test set Sunday Off Hypoxie 2.0 Parachutes, Cords Kick Technique Kick Fins Swim Rec/EN1-2 EN2 3 - SP Distance @ Michigan