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Training of Top US Distance Swimmers

Training of Top US Distance Swimmers. Genadijus Sokolovas, Ph.D. www.globsport.org info@globsport.org. Successful Distance Clubs in US. Mission Viejo (Chad Carvin, Larsen Jensen, Chad LaTourette, Chloe Sutton, Ashley Twichell, etc.) Nations Capital (Katie Ledecky)

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Training of Top US Distance Swimmers

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  1. Training of Top US Distance Swimmers Genadijus Sokolovas, Ph.D. www.globsport.org info@globsport.org

  2. Successful Distance Clubs in US • Mission Viejo (Chad Carvin, Larsen Jensen, Chad LaTourette, Chloe Sutton, Ashley Twichell, etc.) • Nations Capital (Katie Ledecky) • Fish Club (Kate Ziegler) • University of Michigan (Chris Thompson, Peter Vanderkaay, Jaeger) • University Southern California (Eric Vendt, Ous Mellouli, Haley Anderson)

  3. Reasons for Success in Distance Swimming • High volumes training • Attention to swimming technique • Competitive training environment • Early competitive success • Opportunities to train in college

  4. Number of Swim Workouts • Number of swim workouts a week: • Mission Viejo – 11 (1.5 hours in the mornings, 3 hours in the afternoons, 3.5 hours on weekends) • Fish Club – 11 (2 hours in the mornings, 2.5 hour in the afternoons, 3 hours on weekends) • University of Michigan – 10 (2 hours) • Nations Capital – 10 (2 hours in the mornings, 2:15 in the afternoons) • University Southern California – 8 (1.5 hours in the mornings, 2 hours in the afternoons)

  5. Weekly Training Volumes • Mission Viejo – 80-85000 yd a week (peak 90000 yd a week) • Nations Capital – 60-65000 yd a week (peak 75000 yd a week) • Fish Club – 70-75000 yd a week (peak 90000 yd a week) • University of Michigan – 55-60000 yd a week (peak 70000 yd a week) • University Southern California – 5-8000 yd per workout (they don’t track swim volumes)

  6. Speed for Distance Swimmers • Distance swimmers need to have easy speed to be able to change gears and finish when racing. • If distance swimmers don’t have speed, they will “burn tank” faster. • Building speed gradually during the season.

  7. Speed Development for Distance Swimmers • Resistance training, normally twice a week (Power Racks, Power Towers, stretch cords, paddles, etc.) • Speed training in the water from the beginning of the season (15 m blasts, dives, turns) • Increase distance of speed work over 50s and 100s later in the season • Incorporate fast sprints in aerobic sets • Sprint sets at the end of the workout

  8. Speed Training for Distance Swimmers at USC • Lower volumes and lower number of workouts, but higher intensity • Anything can be done fast at race speed and above (kicking, pulling, drills) • Communication with swimmers what kind of speed they, creating competitive environment every day • Non standard swimming sets (125s, 175s, mixed aerobic and fast speed sets) • Rarely repeat the sets • Options for swimmers what workout/sets to swim

  9. Speed Training for Katie Ledecky • Easy speed training from the beginning of the season • More speed sets at the end of the workout, especially if there has been a long workout • Speed sets at the end of the workout: 25s and 50s on tight interval, 16 x 25 descending • Swimming sets using race tempo • Over kicking sets • Swimming with resistance (paddles, chutes)

  10. Speed Training for Kate Ziegler • Something fast every practice • Negative split sets for longer sets (200s, 300s, 400s) • Many sets include descending rest intervals • Emphasis on distance per cycle • Mimicking race over shorter distances with active rest between • Focus on race tempo in fast sets

  11. Kicking in Distance Swimming • In the past, many distance swimmers swam 2-beat kick, especially women • Kicking has huge potential to improve swim times • Better kicking improves distance per stroke • It also improves swimming technique by keeping body more horizontal and higher on the surface • Good kickers are winning the end of the race

  12. Kicking Training for Distance Swimmers • If you don’t train kicking, you will drain your kick energy very fast • Normally, two practices a week devoted for kicking • Distance swimmers can improve in college by doing more kicking • Kicking after hard race pace sets to include larger muscles to promote lactate use a fuel

  13. Kicking Sets for Distance Swimmers • Vertical kicking with weight belts • Long kick sets with fins • Short kick sets without fins • Kick on Power Racks • Kick against cords • Emphasizing strong kick during swim sets: • 200s with 1st 50s 2-beat kick, 2nd 50s with 4-beat kick, then 6-beat kick, then 8-beat kick

  14. Kicking Sets for Distance Swimmers at USC • Kicking with fins • Kicking against the wall • Underwater Kicking • Over kick catch-up stroke • More kick at the end of the practice: • 10 x 100 kick at the end of the practice

  15. Katie Ledecky’s Kicking Training • She was 2-beat kicker in the past • No one kicks with a board during the race • Increase speeds with the same stroke count • Instead of going 15-16 strokes per lap, she had to learn how to swim 12 strokes per lap • Limiting stroke count forces to use more legs • Legs have to be used during the second half of the race • Kicking set: • 800 swim first 400 pull, then drop the buoy and go with strong kick

  16. Technique vs. Training for Distance Swimmers • Technique is in jeopardy when train long dist swimmers • At the peak volume and high intensity set coach isn’t going to stop a swimmer to correct technique, set is more important • Technique is constant dialog with swimmers, especially distance per stroke • A lot of video work • 15-20 min of skill work at the beginning of each workout

  17. Talking to Swimmers about Technique • Coach has short cues – words to fix technique during the set • Focus just on most important things of technique during the set • If a swimmer doesn’t correct the stroke, we will talk about it after the practice • Another way to deal with that – start the set over again! You hold swimmers accountable to the standards.

  18. Talking to Distance Swimmers about Technique • Coach has short cues – words to fix technique during the set • Focus just on most important things of technique during the set • If a swimmer doesn’t correct the stroke, we will talk about it after the practice • Another way to deal with that – start the set over again! You hold swimmers accountable to the standards.

  19. Working on Swimming Technique • More experimentation of technique at the beginning of the season • More technique repetition phase in the middle of the season • Very little work on technique during the high-intensity training • Using towing machine • Swimming with parachutes • Drills to lower head position, especially for Open Water swimmers • Using a snorkel

  20. Working with Katie Ledecky on Swimming Technique • Fast high-elbow catch is very important • All good distance swimmers have 90 degree angle catch at the beginning of the stroke • Combine high-elbow catch with a nice torque of the hip • Don’t break a body line • Don’t cross over with hands • Swimming against cord to feel better driving from the hips rotation

  21. Working with Katie Ledecky on Swimming Technique • Fast high-elbow catch is very important • All good distance swimmers have 90 degree angle catch at the beginning of the stroke • Combine high-elbow catch with a nice torque of the hip • Don’t break a body line • Don’t cross over with hands • Swimming against cord to feel better driving from the hips rotation

  22. Weekly Training for Distance Swimmers (Michigan University) • Monday morning – 2000-3000 kick set + aerobic training • Monday afternoon – threshold: 10 x 200 :20-30 sec with the best effort or 4 x 1000 on 11:00 • Tuesday and Friday mornings – speed changing, descending and ascending sets (fartlek) • Tuesday afternoon and Saturday morning – race pace • Wed – high volume practice, how much can get in two hours (max is 11,200) • Fri afternoon – second big kick set of the week, interval set

  23. Weekly Training for Distance Swimmers (USC) • Monday and Friday – swimmers are in the weight room • Tuesday, Wednesday, Thursday mornings – swim • In the afternoons, a lot of odd distance – 175s, the last 75 fast. Creating an environment for swimmers racing each other. • It is important that swimmers would buy into training, everybody will do something different. Swimmers have to believe what they do.

  24. Weekly Training for Katie Ledecky • Three-day cycle building toward really good Wednesday afternoon or really good Saturday, , when swimmers swim really fast • Between those days – IM on Tuesday and Friday, change strokes • One practice a week swimmers go high volume – up 9000 yd, when average is 6500 yd • High yardage is good mentally and physically • Be proud swimming a lot and the last finishing long workout

  25. Swimming Sets for Distance Swimmers • Broken 10000 • 5 x 100 on 1:40, 5 x 100 on 1:30, and 5 x 100 on 1:20 • 5 x 100 on 1:20, 5 x 100 on 1:30, and 5 x 100 on 1:40 (at the end of the season) • 9 x 300: first 100 – over kick with catch-up, 2nd 100 smooth, 3rd 100 strong kick • 4 x (300 free + 100 DPS) on 5:30 • 4 x (200 free + 100 DPS) on 4:10 • 4 x (100 free + 100 DPS) on 2:50 • 4 x (50 free + 50 DPS) on 1:30 • 8 x 200 on 2:45 (odd – negative split, even – descending) • 3 x (400 negative split + 3 x 300)

  26. Physical and Mental Toughness for Distance Swimmers • Every workout has to be tough and challenging • A lot of race pace training (USC) • Negative split, descending sets (Ledecky, Mission Viejo, Ziegler) • Long sets with maximum effort • Broken sets: 1500, 1650, 3000, 5000, and 10000 • Lactate sets: 6 x 100 on 5:00 or 6 x 200 on 6:00 • Maximum possible volume in one practice (2 hours)

  27. Weight Training for Distance Swimmers • In College, each athlete dryland is individualized, based on school schedule, weaknesses • Swimmers are in the weight room twice a week • More general strength and flexibility • Low weights, resistance (med balls, swim benches, Vertical Swim Trainer, vibration machine) • Strength training after swim practices to keep good quality in the water • Reps increase over the week of training

  28. Dryland Training for Katie Ledecky • Dynamic warm up before going in the water: • jumps, squats, push ups, lunges around the pool • Shoulder exercises • Shoulders stability especially for young swimmers • Injury prevention • Preventative training before doing strength training • Stretch cords, body core muscles, abdominal, lower back

  29. Six Weeks before the Race(University of Tennessee) • Mastery of pace • Efficiency of stroke (long DPS, strong kick) • Swimmers have to be in control when they are under stress • 4 x 500 + 4 x 400 + 4 x 300 + 4 x 200 + 4 x 100 on 1:10 long course descending, pace on #1 has to be higher than pace on #4 of previous distance • If swimmers can descend 20 times, they are in control

  30. Six Weeks before the Race(University of Michigan and USC) • Michigan: • 1650 add up or 1500 add up • 11 x 150 or 3 x (200+150+100+50) holding 1500 pace • Long mile threshold sets bringing distance shorter down to 4-5 x 550 with the last at mile pace • USC: • Generally don’t repeat the same sets • 12 x 100 with odds at mile pace and even ones at pace +5 sec holding good technique and stroke count

  31. Six Weeks before the Race(Katie Ledecky) • 3 x (4 x 100 desc 1-4 + 200 fast with the same 50s) • 2 x 800 :20 sec + 100 ez + 2 x 400 :20 sec + 100 ez + 2 x 200 :20 sec in the morning and the same the next day in the evening (mimic race schedule) • First repeat from a dive, but second repeat has to be faster • Be better the next day in the same set • They did it 3 times leading trials in 2012 (January – May)

  32. IM Swimming for Distance Swimmers • Most of distance swimmers swim 400 IM • IM helps for distance swimmers mentally • Every practice swimmers do some set that has an IM component • Age groupers have to swim IM to be a more skilled swimmer • IM will keep swimmers in the sport longer, keep them healthier • IM develops good capacity for collegiate swimmers

  33. Altitude Training for Distance Swimmers • A training center created for Olympic athletes to come and prepare for the Olympics. • It was built in Colorado Springs due to the high elevation level • Elevation at Olympic Training Center in Colorado Springs is 1868 m

  34. Adaptation to the Altitude • Potential physiological changes of aerobic capacity: • Release of erythropoietin (EPO) • Increased number of red blood cells (RBC) • Increased hemoglobin and hematocrit • Increased number of mitochondria in the muscle cells • Higher capillary density (Hoppeler, Vogt, 2001) • Improved anaerobic/ lactate threshold • Faster recovery • Improvement of movement economy (Gore et al., 2001, Katayama et al, 2003, 2004, Saunders et al, 2004, 2005) • Maximized aerobic capacity

  35. Responders vs. Non-Responders • Responders to altitude training experience a significant increase in their erythropoietin (EPO) concentration in their blood after about 30 hours at altitude • This initial EPO response may lead to an increase in total red cell volume and VO2 max • Non-responders have a smaller increase in their erythropoietin (EPO) (Chapman 1998)

  36. Pre Altitude Camp Testing • Blood tests should be done prior to an altitude training camp to verify adequate serum ferritin levels: • 30 ug/L or higher for women • 35 ug/L or higher for men • A blood test should be completed 6-8 weeks prior to altitude to assess all of the components of the blood (total iron, iron binding capacity, etc)

  37. Nutrition at Altitude • The body uses more carbohydrates at altitude. It requires increased intake of carbohydrates (Dyck et al, 2000). • Dehydration may occur because of low humidity at altitude. To prevent dehydration more water and energy drinks should be used (Armstrong, 2000). • Initial adaptation to the altitude may be improved by intake of vitamin C (Subudhi, 2006).

  38. Optimal Altitude • The optimal training altitude is from 2,000 to 2,500 meters • Less oxygen is bound to hemoglobin and delivered to the muscles at higher elevations • Training at too high an altitude may reduce the athlete’s ability to train at high intensities

  39. Timing and Duration of the Altitude Camp • Timing of the altitude camp depends on the competition schedule and goals of the training plan • Altitude camps may improve aerobic conditioning and recovery between seasons and after competitions • Altitude camps may be designed between seasons, in early season, and before the taper • To ensure the desired physiological reactions, the duration of the altitude camp should be about three to four weeks long

  40. Timing between the Altitude Camp and Major Competition • The time between the altitude camp and major competition should be shorter if the athlete is to compete in long distance events • The improvements in VO2max are the highest up to 14 days after the cessation of administration of rhEPO (altitude training) • Altitude training effects are very individual and may last up to 5 weeks after returning to sea level

  41. Duration of Altitude Training Effects • The duration of these effects depend on factors such as: • Elevation of the altitude camp • Duration of the altitude camp • Workload volumes and intensities of practices during and after the camp • Sprinters should compete 5 to 6 weeks after altitude training • Distance athletes should compete 1 to 3 weeks after altitude training (depending on event)

  42. Training Volumes and Intensities at the Altitude Camp • High stress on the cardio-respiratory system of athletes during the initial stage of adaptation: the first five to seven days at altitude • Aerobic work may be supplemented with some sprint work during the first week of altitude training • Workouts with higher volumes and intensities may be designed during the second week at altitude • More experienced athletes adapt to the altitude faster

  43. Number of Daily Workouts at Altitude • Conservative training: • 2-1 for sprint and middle distance • 2-2-1 for middle distance and distance • Intensive training: • 2-3-1 for middle distance and distance • 3-2-3-0 for middle distance and distance • 3-2-3-2-0 for middle distance and distance

  44. Aerobic Weekly Training Cycle for Kate Ziegler (FISH Club) at Altitude

  45. THANK YOU FOR YOUR ATTENTION!

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