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Middle Distance Training. Middle of the swim continuum between 50
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2. 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 Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady chin forward at water level
Kick starts in hip knee feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady chin forward at water level
Kick starts in hip knee feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
3. 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) Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady chin forward at water level
Kick starts in hip knee feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady chin forward at water level
Kick starts in hip knee feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
4. Middle Distance Characteristics Like to train
Good sense of pace
Ideal stroke rate
4 6 beat kick Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady chin forward at water level
Kick starts in hip knee feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady chin forward at water level
Kick starts in hip knee feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
7. 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
Training System at the University of Michigan Training intensities are determined from the Anaerobic threshold pace/100 meters or yards
COLOR CODED accessible at wolverineswimcamps.com
Threshold pace can be determined from:
Blood lactate tests
Interval sets
Continuous steady state swim
Training System at the University of Michigan Training intensities are determined from the Anaerobic threshold pace/100 meters or yards
COLOR CODED accessible at wolverineswimcamps.com
Threshold pace can be determined from:
Blood lactate tests
Interval sets
Continuous steady state swim
8. 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 200 / 400 / 500 yard/meter effort
Least reliable
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
For not highly motivated swimmers
All out 200 meter effort 82 86%
For slackers
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
For not highly motivated swimmers
All out 200 meter effort 82 86%
For slackers
10. Threshold Test Correlation coefficient = .98 Threshold Test Correlation coefficient = .98Threshold Test Correlation coefficient = .98
11. 300 Average Interval Test(10 x 300; 20 30 sec rest)
12. Maximum Effort 500 SwimAerobic /EN1 (White/Pink) and Anaerobic /EN2-3 (Red, Blue, Purple_ - Threshold Training Paces with corresponding heart rate (10 sec)
13. 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 120 140 bpm Endurance Training Categories
A. Basic aerobic training EN-1
5% below threshold
WHITE and PINK Color Codes
low intensity
short rest 10 20 sec rest
heart rate 120 140 bpm
Endurance Training Categories
A. Basic aerobic training EN-1
5% below threshold
WHITE and PINK Color Codes
low intensity
short rest 10 20 sec rest
heart rate 120 140 bpm
15. Custom Aerobic Paces
16. 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
Anaerobic Threshold Training EN-2
Optimum intensity for improving endurance capabilities
RED Color Code
10-15 sec rest
40 60 min durations
Lactate 3 4 mM
Heart rate 150 170
BLUE Color Code
15 to 30 sec
BLUE Color code
15 to 30 sec rest
20 40 minutes duration
Uncomfortable
Slightly above threshold 4-5 mM
Heart rate 160 180 duration
Anaerobic Threshold Training EN-2
Optimum intensity for improving endurance capabilities
RED Color Code
10-15 sec rest
40 60 min durations
Lactate 3 4 mM
Heart rate 150 170
BLUE Color Code
15 to 30 sec
BLUE Color code
15 to 30 sec rest
20 40 minutes duration
Uncomfortable
Slightly above threshold 4-5 mM
Heart rate 160 180 duration
18. Monday PM Main Set: Threshold 6 X 200 on 2:30 (3 white EN-1 2:14; 3 red EN-2 2:08)
HR 23-25/10sec
30 sec extra rest
3 X 800 on 9:30 (Descend 1 thru 3)
400/400 white (EN-1) 4:32-4:32
400/400 pink (EN-1) 4:29-4:29
400/400 red (EN-2) 4:18-4:18
HR 25-28/10 sec
Total Main Set: 4200 Monday PM Main Set: Threshold
6 X 200 on 2:30 (3 white EN-1 2:14; 3 red EN-2 2:08)
HR 23-25/10sec
30 sec extra rest
3 X 800 on 9:30 (Descend 1 thru 3)
400/400 white (EN-1) 4:32-4:32
400/400 pink (EN-1) 4:29-4:29
400/400 red (EN-2) 4:18-4:18
HR 25-28/10 sec
Total Main Set: 4200
Monday PM Main Set: Threshold
6 X 200 on 2:30 (3 white EN-1 2:14; 3 red EN-2 2:08)
HR 23-25/10sec
30 sec extra rest
3 X 800 on 9:30 (Descend 1 thru 3)
400/400 white (EN-1) 4:32-4:32
400/400 pink (EN-1) 4:29-4:29
400/400 red (EN-2) 4:18-4:18
HR 25-28/10 sec
Total Main Set: 4200
19. 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 C: 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
Uncomfortable
Lactate 5 8 mM , buffering & tolerance
Duration 1500 to 3000
Heart rate 180 190
C: 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
Uncomfortable
Lactate 5 8 mM , buffering & tolerance
Duration 1500 to 3000
Heart rate 180 190
21. Wed PM Main Set: VO2 maxMiddle Distance 500 yards 4 X 500 on 12:00 Broken swim
200 dive on 3:00 (Going out 500 pace 1:42-1:45)
150 push on 2:30 (VO2 max pace 1:17 1:19)
100 dive on 2:00 (VO2 max pace :50-:51)
50 push on 1:00 (best you can come home :23-:24)
Add up for 500 yards 4 to 6 sec under goal time.
4:12 to 4:19
Total distance = 2000
Wed PM Main Set: VO2 max
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace :26-:27)
100 push on 2:30 (mid 100 of the 200 pace :58-:59)
50 dive on 1:30 (best you can come home :26-:27)
Add up for 200 meters 3 to 4 sec under goal time.
Total distance = 800
Wed PM Main Set: VO2 max
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace :26-:27)
100 push on 2:30 (mid 100 of the 200 pace :58-:59)
50 dive on 1:30 (best you can come home :26-:27)
Add up for 200 meters 3 to 4 sec under goal time.
Total distance = 800
22. Wed PM Main Set: VO2 maxMiddle Distance 200 4 X 200 on 8:00 Broken swim
50 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
Wed PM Main Set: VO2 max
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace :26-:27)
100 push on 2:30 (mid 100 of the 200 pace :58-:59)
50 dive on 1:30 (best you can come home :26-:27)
Add up for 200 meters 3 to 4 sec under goal time.
Total distance = 800
Wed PM Main Set: VO2 max
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace :26-:27)
100 push on 2:30 (mid 100 of the 200 pace :58-:59)
50 dive on 1:30 (best you can come home :26-:27)
Add up for 200 meters 3 to 4 sec under goal time.
Total distance = 800
23. Lactate Production SP-2 Using GREEN Color Code - %
Can be used for training and testing
Training for 100 6 X 50 at 8:00, 92% best time
Training for 200 6 X 100 at 8:00, 92% of best time
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
Maximum lactate production / buffering
Maximum heart rates Lactate Production SP-2
Using GREEN Color Code - %
Can be used for training and testing
Training for 100 6 X 50 at 8:00, 92% best time
Training for 200 6 X 100 at 8:00, 92% of best time
Training for 400 6 X 200 at 8:00, 94% of best time
Great correlations to goal times
Use 3-4 active rest between swims
Maximum lactate production / buffering
Maximum heart rates
Lactate Production SP-2
Using GREEN Color Code - %
Can be used for training and testing
Training for 100 6 X 50 at 8:00, 92% best time
Training for 200 6 X 100 at 8:00, 92% of best time
Training for 400 6 X 200 at 8:00, 94% of best time
Great correlations to goal times
Use 3-4 active rest between swims
Maximum lactate production / buffering
Maximum heart rates
24. 100 Yard / Meter Anaerobic Training Paces
26. 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 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
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
27. 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
Anaerobic Training Categories
A. Max VO2 training for middle distance and stroke swims EN-3/SP-1
Slightly faster than race pace
Broken 100 & 200 swim
Short to moderate rest
Active rests between sets, 3:00 4:00 min
High lactate / Buffering
Heart rate near maximum
Duration 400 1200 meters / years
Anaerobic Training Categories
A. Max VO2 training for middle distance and stroke swims EN-3/SP-1
Slightly faster than race pace
Broken 100 & 200 swim
Short to moderate rest
Active rests between sets, 3:00 4:00 min
High lactate / Buffering
Heart rate near maximum
Duration 400 1200 meters / years
28. Annual Training Plan at the University of Michigan Annual Training Plan at the University of Michigan
Collegiate season 30 weeks
1st Macrocycle 12 weeks all long course
2nd Macrocycle 15 weeks 50% short 50% long course
3rd Macrocycle 3 weeks taper period 80% short courseAnnual Training Plan at the University of Michigan
Collegiate season 30 weeks
1st Macrocycle 12 weeks all long course
2nd Macrocycle 15 weeks 50% short 50% long course
3rd Macrocycle 3 weeks taper period 80% short course
29. 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) Collegiate Season
1st Macrocycle (12 weeks)
6 weeks aerobic training/skill development/ heart rate < 150
6 weeks aerobic anaerobic thresdhold VO2MAX lactate
Major competition (one week taper)
Collegiate Season
1st Macrocycle (12 weeks)
6 weeks aerobic training/skill development/ heart rate < 150
6 weeks aerobic anaerobic thresdhold VO2MAX lactate
Major competition (one week taper)
30. 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) 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)
3 weeks aerobic endurance training
10 weeks all training zones and energy systems more ???? VO2MAX and lactate production This period includes 3-4 dual meets per month (short course)
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)
3 weeks aerobic endurance training
10 weeks all training zones and energy systems more ???? VO2MAX and lactate production This period includes 3-4 dual meets per month (short course)
31. 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 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
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
32. Summer Season Summer Season
1st Macro 3 week aerobic/skill development HR<150
2nd Macro 15 weeks all training zones and energy systems especially VO2MAX and lactate work; This period includes competition every 3rd weekend (long course)
3rd Macro
3 weeks taper period for USA Nationals and/or International competition
Summer Season
1st Macro 3 week aerobic/skill development HR<150
2nd Macro 15 weeks all training zones and energy systems especially VO2MAX and lactate work; This period includes competition every 3rd weekend (long course)
3rd Macro
3 weeks taper period for USA Nationals and/or International competition
33. 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
2nd Macro
15 weeks
All training zones and energy systems especially VO2MAX and Lactate work
This period included competition every 3rd weekend
Long course
2nd Macro
15 weeks
All training zones and energy systems especially VO2MAX and Lactate work
This period included competition every 3rd weekend
Long course
34. Summer Season 3rd Macro
3 weeks gradual taper
US Nationals or International Competition 3rd Macro
3 weeks gradual taper
US Nationals or International Competition
3rd Macro
3 weeks gradual taper
US Nationals or International Competition
35. Middle Distance 3 Week Taper
36. 3 Day Micro Cycle; 5 Workouts 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 work3 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
37. Day 1 Micro Cycle Mid Season Day 1 Micro Cycle Mid Season
Monday AM
Aerobic Technique
Pull Set/Free 2000 - 3000
Kick/Endurance/Fly-800-1200
Hypoxic swim free
Fin swim/ IM
8000 meters
Monday PM
Dryland Stretching
1 hour general work
Main set:
Threshold work 3000 - 5000 meters
Energy system EN2
8000 meters
Day 1 Micro Cycle Mid Season
Monday AM
Aerobic Technique
Pull Set/Free 2000 - 3000
Kick/Endurance/Fly-800-1200
Hypoxic swim free
Fin swim/ IM
8000 meters
Monday PM
Dryland Stretching
1 hour general work
Main set:
Threshold work 3000 - 5000 meters
Energy system EN2
8000 meters
38. Day 2 Micro Cycle Mid Season 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
Tues 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
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
Tues 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
39. Tues PM Main Set: Active Rest 3 X (300 free + 100 casual on 1:30)
Descend 300s 1 thru 3
3 X (200 free + 100 casual on 1:30)
Descend 200s 1 thru 3
3 X (100 free + 100 casual on 1:30)
Descend 100s 1 thru 3
3 X (4 X (50 casual + 50 free pace)
1st round + 1.0 sec per 50 :27s
2nd round at pace :26s
3rd round at 1.0 sec per 50 :25s
Total distance = 3900
Tues PM Main Set: Active Rest
4 X (300 free + 100 casual on 1:30)
Descend 300s 1 thru 4
4 X (200 free + 100 casual on 1:30)
Descend 200s 1 thru 4
4 X (100 fly + 100 casual on 1:30)
Descend 100s 1 thru 4
3 X (4 X (50 casual + 50 fly pace)
1st round + 1.0 sec per 50 :30-:31sec
2nd round at pace :28.5-:29.5 sec
3rd round at 1.0 sec per 50 :27.5 - :28.5
Total distance = 4800
Tues PM Main Set: Active Rest
4 X (300 free + 100 casual on 1:30)
Descend 300s 1 thru 4
4 X (200 free + 100 casual on 1:30)
Descend 200s 1 thru 4
4 X (100 fly + 100 casual on 1:30)
Descend 100s 1 thru 4
3 X (4 X (50 casual + 50 fly pace)
1st round + 1.0 sec per 50 :30-:31sec
2nd round at pace :28.5-:29.5 sec
3rd round at 1.0 sec per 50 :27.5 - :28.5
Total distance = 4800
40. Day 3 Micro Cycle Mid Season 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
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
41. Strength Dryland Upper body
Lower body
Core Stretching
Swimbench
VASA trainer
Pliometrics
Medicine ball
Stretch cords
Strength
Upper body
Lower body
Core
Dryland
Stretching
Swimbench
VASA trainer
Pliometrics
Medicine ball
Stretch cords
Strength
Upper body
Lower body
Core
Dryland
Stretching
Swimbench
VASA trainer
Pliometrics
Medicine ball
Stretch cords
42. Middle Distance Week at a Glance Tom Malchows Week at a Glance
Monday Thursday Distance Free
Tuesday Friday Middle Distance Free & Fly
Wed Am Sat AM Butterfly
Wed & Sat PM Sunday OffTom Malchows Week at a Glance
Monday Thursday Distance Free
Tuesday Friday Middle Distance Free & Fly
Wed Am Sat AM Butterfly
Wed & Sat PM Sunday Off
43. 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
44. JURBAN@umich.edu www.wolverineswimcamp.com
www.clubwolverine.com
www.mgoblue.com
The Swim Coaching Bible
Edited by Hannula & Thornton
Human Kinetics Publisher