Middle Distance Training
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Transcript of Middle Distance Training
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Middle Distance Training
Jon Urbanchek
2004 Olympians
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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
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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)
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Middle Distance Characteristics
• Like to train
• Good sense of pace
• Ideal stroke rate
• 4 – 6 beat kick
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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
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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
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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
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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
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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.
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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
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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
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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
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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)
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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
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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
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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
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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
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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
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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
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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+
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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
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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
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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
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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%
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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
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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
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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
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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
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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)
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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)
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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
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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
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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
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Summer Season
• 3rd Macro
– 3 weeks gradual taper
– US Nationals or International Competition
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Middle Distance 3 Week Taper
0
2
4
6
8
10
12
14
Km
Days
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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
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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
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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
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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
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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
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Strength Dryland
• Upper body
• Lower body
• Core
• Stretching• Swimbench• VASA trainer• Pliometrics• Medicine ball• Stretch cords
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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
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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
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www.wolverineswimcamp.com
www.clubwolverine.com
www.mgoblue.com
“The Swim Coaching Bible”Edited by Hannula & Thornton
Human Kinetics Publisher
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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