Transcript MULTI-YEAR TRAINING OF AGE GROUP SWIMMERS (CONCEPT)

DEVELOPMENT OF
ENDURANCE IN YOUNG
SWIMMERS
A.R.Vorontsov
PhD, GB Swimming,
Russian State Academy of Physical Education
© A. R. Vorontsov, 1998. Last upgrade – 07. 2005
AG TRAINING
MAIN OBJECTIVES:
OPTIMAL DEVELOPMENT
OF MOTOR ABILITIES
NEEDED TO SUCCEED IN ADULT ELITE SWIMMERS
Performance results in AG are secondary!
BUILDING OF SPECIFIC BODY TYPE
AND COMPOSITION
BUILDING OF SPECIFIC STRUCTURE OF
SPORT ABILITIES
LEARNING OF MOTOR SKILLS
Development of Anaerobic
System and Maximal Power
Development of
Aerobic Power & Capacity
Specific Strength and
Strength Endurance
Teaching Core
Swimming Skills
Development of Aerobic
Capacity & Efficiency
After
puberty
Before &
during
puberty
Before
puberty
Part II.
Training of age group swimmers
SHOULD BE FOCUSED ON
SKILL TRAINING and
development of Endurance
i.e. - Power, Capacity and Efficiency of the
energy delivery systems
George Haines, “Swim Magazine”, April 1996

“…Tom Jager, Rick de Mont, Don Schollander,
Mark Spitz & Matt Biondi, all started as distance
and middle distance swimmers. You only have to
look back in history to see the number of
swimmers who were good at distances…”
+Jim Montgomery
+Mark Foster
+Vladimir Bure
+Alex PopovPeter van der
Hoogenband +…+…
Profound effect of aerobic
training
Aerobic training of age group swimmers
is accompanied by significant improvement
of result throughout the entire
range of swimming distances [50-1500]
----Sprint focused training
improves results mostly in sprint events
Limited effect of anaerobic
training
ENDURANCE TRAINING OF
AGE GROUPERS:
How often and how much they should train?
Are there any optimal numbers of
swimming volumes per: week, month, year?
How to find out whether training volume and
intensity match to adaptation ability of young
swimmers?
Scientific recommendations: education, clinics, books, etc.
Practical experience, vision, ambitions, responsibility
Individual approach: age, maturity, abilities, training history
Monitoring of training workloads, working capability,
physiological response, adaptation and growth
Systematic medical control
Availability of facilities, pool time, water tº
Personal moments
Recruit and attract young swimmers best
suited to swim in your program and
sharing your coaching philosophy
-Set clear standards for squad selection
for each level of swimmers based on:
training commitment,
level of performance, age,
level of maturation, etc…
John NABER:
“…even though I was the
slowest swimmer in the pool,
I could gauge my progress
against the stop-watch,
and could feel successful, in
spite of losing races…”
Criteria for individual
assessment and selection
1.Training Attendance:
good - > 85%, excellent - 100%
2.Training Performance:
real AG starts from regular training performance
(age does
not matter):
DISPLAY
400COMPETITIVE
free under 5.30, CALENDAR,
TRAINING AND
1500AND
free under
22.30,
MAIN SETS’
TRIALS’
RESULTS,
400 IM
under - 6.00,
200 fly/200VOLUMES,
IM - under 3.00
WEEKLY
& MONTHLY
VOLUME
SEASON
STARTED,training
ETC.
- now
he or sheSINCE
is ready
for endurance
3.
Competitive Performance
Swimming volumes (km) performed by APSC
swimmers in the season 1997-1998
Commitment & consistency in age groupers - best criteria for selection
Swimmer
U-Nice
Harry
Pui Fan
Owen
Karie
Zoe
Lisa
Ryan
Penny
YOB Oct. Nov.
1987 30.2 120.3
1987 17.1 55.1
1987 31.05 57.2
1988 47.8 72.5
1988
1987
1988
1988
1988
Dec. Jan. Feb. Mar. Apr. May June
174.6 90.45 91.2 77.45 58.3 53.4 132.2
74.8 66.2 67.7 38.8 49.85 52.2
71.45
5.5
104.3 62.75 75.4 37.75 30.3 73.35 77.4
14.4
27.15 53.05 66.1
94.1
37.7
12.2 48.65 13.1 12.9 14.2 30.5 17.9 68.1
July Aug.
71.3 74.75
55.2
16.6 16.7
58.9 46.55
121.6 101.5
66.25 76.6
70.65 50.2
84.1 39.6
38.7 26.15
70.7 52.05
34.7 22.75
9.9
4.5 16.6
Sep. Total Vol.
33.35 1007.45
30.3
507.25
18.2
216.7
24.45
711.45
33.05
270.55
19.45
308.6
33.1
248.05
20
181.4
30
312.4
Chan U-Nice – at the age of 14
represented Singapore at the World
Championships 2001 (4x200 m free relay)
Ruth
Patricia
Zack
Benjamin
1990
1991
1989
1990
32
29.3
28.9
21.1
30.2
24.8
37.3
58.6
47.2
28.6
Jeremy
Jonathan
Jed
Harshad
Julian
Pamela
1984 84.85 100.3 52.7 97.9 111.4 70.5 113.3
1986 83.35
95 58.4 114.6 114.2 88.55 111.5
1985 85.25 138.1 103.1 82.5 82.95 62.05 47.7
1986 22.4 74.2 57.2 71.7 81.2 54.15 53.9
1985
16.1 25.6 38.4 62.15 68.45
1985
4.1 56.1 48.2 30.15 23.9 40.15
88.35
95.3
74.45
95.25
65.05
23.6
76.25
45.2
123.8
136.2
66.1
72.85
8.4
38.3
16.4
12.9
10.1
11.4
16.3
20.2
30.5
10.2
0
180.25
285.75
138.2
119.7
200 79.25 32.45
100 61.8 34.5
65.6 50.15 23.75
87.4 51.7 16.7
33.2 37.7 18.1
33.2 20.8 30.15
1107.25
1002.35
939.35
802
430.85
383.2
Swimming volumes (km) performed by swimmers
of PRAWP KL in the season 1994-1995
Swimmer YOB
Girls
M.ANG
S.Wai Yen
D.Foong
D.Teh
L.Yi Hui
Boys
H. ANG
S.WaiLoon
D. Foong
R. Chang
W.J.Ron
W.J.Wyn
D. Loo
C.W.Jun
D. Foo
L/W. Lip
K. The
J. Heah
J. Ghazali
W.K.Yuen
1980
1984
1979
1981
1982
Sept.
108.9
108.9
0
91.7
48.3
Oct.
205.7
198.9
167.6
166.7
141.4
Nov.
Dec.
164.8 165.15
168 169.9
129.1 168.15
112.5
155
140.3
84.9
1980 108.9 198.9
168 169.9
1981 101.2 188.9 153.3 150.4
1981
75 177.5 142.75 151.45
1982
80.5 169.5 128.4 166.7
1982
57.4 128.2 89.35 167.55
1982
64.9 158.1 92.65 168.35
1981
58.3 153.3 158.55 195.85
1982
68.9 143.9 100.3 138.15
1983
57.1 140.4 100.65 120.05
1983
58.9 139.2 154.8 107.75
1982
64.8 180.1 83.55 133.1
1979
110
62.3 141.3 171.6
1977 xxx
xxx
60.7
160
1981
57.8 151.7 82.35 127.05
Jan.
Fab.
83.55 141.2
105 144.6
84.2 129.75
100.5 109.65
97.1 101.4
March Apr.
157.7
189.5
185.1
154.1
90.8
105 144.6 189.5
94.85 129.6 186.3
83.8
144 149.05
69.3 146.8 185.6
70.7 90.45
142
64.8 91.45 139.5
90 158.9 146.8
68.7 117.65 158.6
100.9 151.15 155.7
94.4 117.8 114.4
78.6 98.05 138.2
103.7 146.15 181.6
103.2 162.3 155.9
86.5 109.5
83.3
May
June
July
96.6
163 116.25 138.8
101 162.5 96.15 124.25
82
77.8
61.3 52.15
95.5 126.85 49.15 40.05
85.4 119.7
83.3
53.4
101 162.4
116.8 132.6
81.9 99.65
85.9 177.6
71.9 137.7
87.3 145.05
100.8 147.25
77.2 103.9
60.8 123.3
81.5 117.5
87.9 116.85
80.2 139.3
89.3 177.6
101.5 135.3
96.15 124.25
75.55 144.35
93.7 51.45
51.1 84.35
73.2 77.15
67.1 77.85
112.7 94.95
60.9 57.45
38
20.6
58.35
22.6
41.6 17.25
66 50.75
127.5 174.65
63.4 76.05
Aug.
Total Vol.
59.35
62.45
0
0
0
1601.00
1631.15
1137.15
1201.70
1046.00
62.45
50.25
0
0
0
0
0
0
0
0
0
30
32.75
0
1631.05
1524.10
1250.25
1345.75
1105.60
1157.05
1417.40
1095.65
1068.65
1067.20
1040.00
1282.90
1243.90
1074.45
Identify potential swimmers
Establish LT training goals
Plan the Progression to LT goals
Plan content of training/ “tool set”
Control the progression
Tool Set of AG Swimming Coach:
Freestyle –
stroke of cardiorespiratory fitness
Kicking - basic
training skill: fitness and
core body strength!!!
IM swimming:
second event for
every AG swimmer
before 13-14
Butterfly - the best
way of specific
strength training
Steady swimming,
progressive increase
of the volume
Time controlled 80% of the kick
Transition from
stroke-to-stroke =
fitness factor
+ motor learning
Both interval and
continuous
20x50/15x100/10x200/
5x400/800-1500
Optimal Training Progression
Maximal use of training time in every single session
Gradual increase of the number of sessions per week: 3-4/5-6
Gradual transition toward 2-session a day training:
during 3-4 days camps, during school holidays [5-10 days],
alternation of 1 session a day weeks with 2 sessions per day
weeks for a few weeks or month period
Introduction of a regular 2-session per day (8-9-10
sessions a week) schedule
Recovery days/recovery weeks when required
Rick Benner (American Swimming Magazine, 5, 2002)
“eight levels of our program”:








Novice:
Developmental:
Pre-Age Group:
Age Group:
Pre-Senior:
Senior:
National:
Olympic:
3 times per week x 30 min
3 x week x 45 min
5 x week x 45 min
6 x week x 90 min
8 x week x 120 min [2 doubles]
9 x week x 120-180 min [3 doubles]
11 x week x 90-180 min [5 doubles]
14 x week x 120-180 min [2 triples]
From AG to seniors:
- progression of weekly swimming volumes of Trend Steed
(coach M.Reagan, “Australian Swimming, 1998)
YEAR
AGE
TRAINING
GROUP
SESSION/W DISTANCE/
EEK
WEEK
1982
5
Nippers
2
2km
1983
6
Nippers
2
2km
1984
7
Dolphins
3
3-4km
1985
8
Dolph.&Jun.
3
4-12km
1986
9
Juniors
4
12km
1987
10
Jun/pre-sen.
4
12-20km
350 -600 km a season
1988
11
Pre Seniors
6
20-30km
500-700 km a season
1989
12
Seniors
6
30km
750-1000 km a season
1990
13
Seniors
7
35-40km
1200-1400 km a season
1991
14
Seniors
8
45km
1500-1700 km a season
1992
15
Seniors
9
40-55km
1800-2000 km a season
1993
16
Seniors
10
40-60km
2200-2400 km a season
1994
17
Seniors
11
40-70km
2200-2600 km a season
1995
18
A.I.S.
Oct-16
40-90km
2400-2800 km a season
1996
19
A.I.S.
Oct-16
40-90km
1997
20
A.I.S.
Oct-16
40-90km
State Committee for Physical Culture and Sport Department of Swimming/Department of Sports Reserves-1988
The Program for Junior Sport Schools, Special Schools of Olympic Reserve
TRAINING SCHEDULE
N
Types of preparation and parameters
Learning Groups
Training Groups
Groups of Exellence
Age in the beginning of training season
10
11
12
13
14
15
16
________________________________________________________________________________________________________________________
1 Number of Training Weeks
52
52
52
52
52
52
52
2 Number Hours per Week
12
16
18
20
22
24
28
3 Swimming Sessions Per Week **
6
6 6-9 b
6-12 b & g 6-12 b & g 6-12 b & g 6-12 b & g
6-12 g
4 Number of Training Sessions on Land per week
girls
1--2
1--2
1--3
2--3
1--3
1--2
1--2
boys
1--2
1--2
2--4
2--4
2--4
2--4
2--3
5 General physical training [land+water], hours
girls
314
456
454
240
251
230
138
boys
314
456
240
124
104
80
135
6 Special physical and technical preparation, hours
girls
268
324
400
688
766
855
1153
boys
268
324
614
804
913
1005
1156
7 Total number of hours per season
624
832
936
1040
1144
1248
1456
8 Total swimming volume per season, KM
girls
200-300
300-400
800-1100 1000-1300 1300-1600 1500-1800 2100-2400
boys
200-300
300-400
400-600
950-1150 1100-1300 1300-1600 1900-2100
9 Ratio of training loads to be performed in different training zones (regimes):
%
A1/A2
BE-1
40.5
30
25
22
20
18
17
E-1
BE-1
46
50
54.5
54
52
47.5
43
E-2/E-3
BE-2
10
15
16
19
21
26
30
SP1, SP2 SPE
2
3
3
3
5
6
7
SP3
SPDE
1.5
2
1.5
2
2
2.5
3
_________________________________________________________________________________________________________________________
** - depending upon stage (period) of the sport season.
More volume & intensity
For girls at every age from
11 to 17 years
Training progression of Ian Thorpe
Training sessions
a week
Average Swimming
50 m
100 m
200 m
400 m
free
free
free
free
AGE
Swimming
Land
Volume per week
9
1x1 hour
xxx
2-3 km
33.11
1.12.45
10
3x1 hour
xxx
6-8 km
31.59
1.09.92
2.48.00
11
3x1 hour
3x30'
7-9 km
29.69
1.06.22
2.22.75
12
5x1.5
hours
3x45'
20-25 km
27.46
58.81
2.04.60
13
6x2 hours
3x30'
25.75
55.83
1.58.50
30-40/40-50 km
52.49
1.52.83/1.50.07
3.53.44/
3.49.6
50-80 km
50.21
1.46.70
3.44.35
3x1
hour
50-80 km
49.71
1.46.00
3.41.83
17
10x2
hours
3x1
hour
50-90 km
18
10x2
hours
3x1
hour
50-80 km
14
8x2 hours
3x45'
40-70 km
15
10x2
hours
3x1
hour
16
10x2
hours
24.78
Bob Bowman: Progression
of Michael PHELPS
9-10 years of age:
4 sessions a week x 75 min  5 session x 90 min
Aged 10 – ranked 1st in 200 IM and 200 fly
11-12 years of age:
5 sessions a week x 120 min
Trained with 13-14 years old swimmers.
Stroke development  BR, Fly and free. Age 12 – ranked 1st in 50 fly/100 fly/200 IM.
13-14 years:
Butterfly is a keystroke to challenge people who are talented !
6 sessions a week x 120 min + 2 session x 90 min
1999 – still 13 years old - ranked 1st in 200 fly, 400 IM, 1500 free -2.04.68/ 4.31.86/
16.00.4
BREAKTHROUGH: at the age of 14-15 –
7 sessions a week x 150 min + 2 sessions x 90 min
Summer time - 10 sessions per week x 120-150 min
Bob Bowman: Progression
of Michael PHELPS
2000 Spring Nationals – Still 14 years old –
200 fly= 1.59.6  final  1.57.66/ 200 IM 2.05.54 / 400 IM 4.23.86
2000 aged 15 – Olympic Trials  focus on 200 fly (still did IM).
Fly = 1.58.61-1.58.24-1.57.48
Failed IM
Aftermath preparation to Sydney Olympics:
Planning  day after swimming: Refocusing  back to water in Sydney 
flight home/camp in Australia: 1.57.30-1.57.00-1.56.50
High Performance Stage – 15-16 years of age/7 days a week
Winter 6 sessions x 180 min + 5 sessions x 120 min
Year 2001 – turned to pro
The most precious quality in younger AG swimmers they do not know their limits - what they can or “cannot” do
– coach can develop a programme matching his/her vision or
dream, ambitions...
Use this quality with great caution and patience !
- Training is a movement toward the limits, not beyond
Rational training expands the boundaries of individual
abilities
Excessive training destroys all positive achievements
REST IS THE NECESSARY ELEMENT
OF ADAPTATION
The fact that children recover faster than adults
after both aerobic and anaerobic exercise
does not mean that their adaptation abilities
are as high as in adults
• To avoid over-reaching and over-training and
maintain
optimal growth rate:
- an optimal rate of training volume’s increase
- an optimal ratio of aerobic and anaerobic workloads
- an optimal rest at the level of training session, week
cycle, meso-/ and macro-cycles is important
(Adaptation Weeks ON DEMAND)
That’s not a swimming volume itself
but intensive swimming volume and
lack of the rest
represent a potential
danger for AG swimmers’ health
Reverse side of the coin:
“Too little/too late..!”

Artificial restrain of rational training may
prevent young athletes from achieving
their full physical potential

Optimal hardship and duration of
training stimuli provides optimal
development of motor abilities
Training should be optimized in respect to swimmers’ age,
maturity, talent, skill and projected performance in
the future
Career progression for 400 M Free, Women
400 Free- women
FAST TRACK
MIDDLE TRACK
SLOW TRACK
AGE
TIME % to goal TIME % to goal TIME % to goal
10
05:13.9 79.00% 05:54.3 70.00% 06:46.6 61.00%
11
04:48.7 85.89% 05:09.8 80.05% 05:34.2 74.21%
12
04:32.7 90.95% 04:44.5 87.16% 04:57.5 83.37%
13
04:24.0 93.95% 04:30.6 91.66% 04:37.5 89.37%
14
04:16.6 96.63% 04:20.5 95.21% 04:24.4 93.79%
15
04:11.8 98.49% 04:13.4 97.87% 04:15.0 97.26%
16
04:09.3 99.46% 04:09.7 99.31% 04:10.1 99.16%
17
04:08.0 100.00% 04:08.0 100.00% 04:08.0 100.00%
© S.Gordon, © algorithm - G.Sokolovas
Possible patterns of result progression to achieve
the planned goal  fast track vs slow track
“Corridor”/”Window of opportunity
narrows with every year of age !
Coach & Swimmer - Don’t be late!
NB!
Potential Olympic Champion
Two years before Olympics
Must be ranked among best
50 in the World
How hard?
Training Intensities for age
groupers
Cardio-vascular response to workloads of different
intensity in children and adolescents

Before growth spurt the size of heart and major blood
vessels is small. Organism can respond to increase of
intensity exceptionally by increasing HR In prepubescent age-groupers even moderate aerobic
exercises may be accompanied by very high values of
HR

Lengthy exposure to intensities causing high HR - is a
factor of risk, leading to overtraining
In pre-pubescent swimmers extensive aerobic training
should be a prevailing form of endurance training
Recommended Training Regimens for agegroup swimmers (HR intensity zones)
Table 4. Zones of Metabolic Power and Heart Rates for Endurance Training of
Young Swimmers 9-15 Years of Age.
Age in
Aerobic-1
Aerobic-2
TR-1b [E-1]
AerobicAnaerobic
TR-2 [E-2]
AnaerobicAerobic
TR-3 [E-3]
Glycolytic
(A, B, C)
TR-4[SP1/SP2]
Years
TR-1a [A1,2]
9-11
150-160
160-175
175-190
190-200
above 200
12-13
140-155
155-165
165-180
180-190
above 190
14-15
130-145
145-160
160-175
175-185
above 185
TR 1a + TR-1b - “aerobic” threshold to sub-anaerobic threshold workloads
[development of slow aerobic endurance = aerobic efficiency and capacity= BE-1 ];
TR-2 - anaerobic threshold + TR-3 VO2 max [=aerobic power=BE-2]
IV - anaerobic glycolysis [special endurance - SPE].
HR as indicator of training intensity
and stress
HR max - (10-20 BBM/min)= VO2 max pace
Establish HR max of your swimmers [close to 400 m max pace]
HR max - (20-30 BBM/min)= AT pace
[800 m max pace]
Minimal intensity to develop aerobic
efficiency = HR max - 50 BBM
(in 9-11 year old - 150-160 b/min)
Monitor dynamics of HR
during recovery
Already among 10-12 year old may
be found individuals with very low HR
at rest and after swimming - these are
potentially endurance swimmers.
Particularities of endurance training in age
group swimmers - Longer rest intervals
between repeats (from 30-60 sec) are
recommended

Better recovery is facilitated and swimmers are
able to concentrate on stroke technique (smooth
movements, correct skill elements, stroke
rate/stroke distance)

Longer pauses allow for more coaching to occur

As the ages of swimmers increase rest intervals
should be shortened and total swimming distance
increased in order to provide overload and
stimulation
Training categories for age-group swimmers
SESSION WORKOUT SHEET
:
Coach:
Pool:
Mark
MAC
Date:
Group:
14/05/2002
Age Group
Time:
Training week:
0515-0730
13
Session aims / objectives:
Effort
Description
Time Total
4x100 Rev IM
4x50 Kick No1 (No Board)
3x100 b/k Sw im
3x50 Pull No1
2x100 f/c Sw im (5)
2x50 Drill No1
1x100 No1 Sw im
1x50 Sw im f/c
1,500
8x25 Drill IM
1x100 Sw im IM
X2
600
5x50 (Max 10in/out @ turn)
1x400 Pull f/c
4x50 (25 Max/25 Steady - DPS)
1x300 Kick
3x50 (15 Max anyw here)
1x200 IM Dril
2x50 Max
1x100 IM Sw im
50's (1.10) Holding Stroke Count and w orking Turns - All No1
400 - 100 (Rest 15)
1,700
8x25 Drill b/k
1x100 b/k Sw im
x2
600
3x600 as: (Rest 20)
1) 300 f/c - (3x100 im) Sw im
2) Decending 75's Pull No F/C
3) 5x100 Sw im/Kick/Pull/Drill/Sw im F/C + 100 Sw im Dow n
1,800
Session distance
Total 6,200
Training categories for agegroup swimmers
:
[girls under 13 & boys under 15]
 BASIC
ENDURANCE-1
 BASIC ENDURANCE-2

RACE PACE (SPECIAL
ENDURANCE)

RACE SPEED
DEVELOPMENT OF BASIC
ENDURANCE-1
(“slow” aerobic endurance –
HR=30-50 BBM)
DEVELOPMENT OF BE-1 (=A1, A2)
- a major form of training for young swimmers 8-11 years
of age [HR max – 50 BBM]< HR< [HR max – 35 BBM/min]
Development of BE-1 may be provided by:

continuous cyclical activities such as swimming,
running, skiing, rowing, walking, and cycling

gradual increase from practice to practice of the
number of exercises, number of repeats,
frequency of movements

gradual increase of the number of training
sessions within week cycles, meso- and macro
cycles

sport games and general fitness exercise
General Vs Specific Training


General fitness exercises and cyclical
locomotions are efficient for development
of BE-1 in girls younger than 11-13 years
and boys younger 13-14 years - up to
those ages occurs positive transfer of
endurance between different types of
continuous activities and swimming
Positive transfer of endurance into
swimming decreases with the age and
maturity
Swimming training of BE-1 includes

distance swimming with constant or
variable speed from 800-1000 m up to
2000-3000 m

extensive interval training using middle
(300, 400, 500, 600 m) as well as short
(25, 50, 100, 150, 200 m) distances

In all AG development of BE-1 may be
accomplished by using front and back crawl,
drills pulling and kicking
A high level of BE-1 is a very
important precondition for efficient
development of BE-2, - ability to
perform physical work demanding
maximal aerobic power
DEVELOPMENT OF BASIC
ENDURANCE-2
(“fast” aerobic endurance HR=15-30 BBM)
Activities to develop BE-2 in pre-pubescent and
pubescent children (ages 8-12 years in girls; 10-14 years in
boys) are
cross country running
skiing
rowing
circuit training with moderate resistance
swimming training
In children 8-11 years of age it is normal
practice to use repetitions of a short and
 Development of BE-2 during swimming:
middle length (25, 50, 100, 150, 200 m) because
repeated
distance
x 500-800they
generally
cannottraining
maintain(1-4
efficient
1000 m rest
1-4 min)
swimming
techniques
over longer distances.
distances
(400,
800) are used
time to
 Longer
maximum
effort
repetition
training
over
time
as a and
challenge
middle
long distances (5-8 x 200-400
m i=30’’-2’)
Starting with the age 11-12 – more frequent
 interval training with shorter distances
use of longer laps/distances: 400, 500, 800,
(e.g.,even
25, 50,
150
1000,
1500100,
– [by
them)
ageand
of 12more
years both
repetitions
per
set
and
shorter
rest
in boys and girls the “adult” patterns of
intervals technique
(e.g., 60-80
25 m rest = 7-10
swimming
arexestablished]
sec; 30-40 x 50 m rest = 10-15 sec; 16-20 x
150m, etc.).
!
The best type of exercise to achieve VO2 max -
stage-like increase of intensity:
7x200 or 10x100 step-test,
15x200 [des. in blocks x 3],
10x400 [des. in blocks x 4/3/2/1],
40x50 [des. in blocks x 5 or 10] ...
Optimal exposure time
at VO2 = 80-95% VO2 =10-15 min
PROGRESSIVE SET
06.10.2003 p.m .
1. 8x150 IM on 2.30
10x50 kick [fly.free] on 60''
3x300 padd. On 4.00
100 kick BK
6x50 fly ! On 70''
1. 12x50 drills/choice
8x50 kick on 60''
10x15!/10x15~
200 drill/swim
3. 3x[3x200 BR on 3.30]
<100~ recovery>
4. 800 fins
1.18.70
7300
Stacey
Elspeth
Kate
2.56.24
3.02.05
3.02.50
2.51.81
2.59.07
2.59.55
2.49.67
2.53.45
2.56.81
2.52.78
2.59.05
2.59.45
2.50.79
2.56.03
2.59.69
2.48.40
2.52.51
2.53.71
2.50.45
2.58.88
2.58.88
2.47.26
2.53.69
2.54.10
2.41.65
2.50.62
2.50.70
RACE PACE TRAINING:
(DEVELOPMENT OF SPECIFIC
ENDURANCE - SPE)
RACE-PACE TRAINING
Sets of ½ , ¼ or ⅛ parts of the race distance, swam at race
speed. Rest intervals are usually short, but long enough to
allow a swimmer to maintain target speed (broken swims)
As a target pace the present as well as desired race
pace may be used
Performing 1-2 race pace set a week for 2-3 weeks for
swimmers aged 13-14 and 2-3 sets x 4-6 weeks for swimmers
aged 15-17 (2 –3 weeks prior to main event) should be
sufficient
Focus on target speed and stroke rate while maintaining
perfect technique and doing perfect turns and finishes
RACE-PACE TRAINING
Contribution of aerobic and anaerobic metabolism
depends on the race length a swimmer is training for, age and
individual’s maturity
This training develops sense of pace and optimal combination of
the SR and SL at particular speed
Technique and SR/SL ratio is very important and
should be stressed particularly in fatigue
Swimmers are taught to understand relationship between training
times and competitive race time. It improves confidence of
swimmers in their ability to demonstrate target time
n x ( 2 x ½ race i=5-15”) rest 1-4 min,
n x (3-4 x ¼ race i=5-10”) rest 2-4 min
n x (8 x ⅛ race i=10-20”) rest = 4-6 min
n x (4 x ⅛ + ½ race) rest = 3-6 min
Return speed sets (holding last
Starting speed sets (holding 1st
pace)
½ , ¼ or ⅛ length pace)
½ , ¼ or ⅛ length
n x (½ race pace/ ½ moderate) rest 2-3 min
For middle and short distance training examples
are:
1-5
x (4 x 100 m or 8 x 50 m with i 5-10 sec)
rest 5 min
3-8 x (4 x 25 m i=5-10 sec) rest = 3-5 min
3-6
4-6
x (4x50 m i=10 -15 sec) rest 3-5 min
x (100+50+50 or 50+100+50 m i=10-15
sec) with 4-6 min rests between sets
For long distance training examples are:
1-3 x (8-15 x 100m ; rest intervals i=5-20
sec);

1-3 x (4 x 200 m i=20-30 sec) with 5-8
min active rest between sets;

5-10 x (4 x 100 m i=10-15 sec) with 3-7
min rests between sets;

FRONT END SPEED TRAINING
n x 50 from dive #1stroke on 50’’/150
recovery]
BACK END SPEED SET
n x [50+50+50 - No.1stroke on 50’’/150
recovery] (as ##1,2 – controlled, #3 race
pace)
1-4x[8x25 on 60/55/50/45/40/35/30”]
Stroke Rate/Speed control
For young swimmers 8-12 years of
age the major
form of development of anaerobic
abilities and SPE
are competitions themselves
(distances 50, 100, 200 m)
Monitoring of training workloads
and testing of endurance in AG
swimmers
How to ensure efficient training progression?
Evaluate your own program:

1. Monitor training workloads of age
groups and individuals
(weekly or monthly volumes, volumes
performed in training Macro-Cycles)



2. Introduce testing and control
training sets, monitor dynamics of test
results, HR, rate of perceived effort,
SR, Stroke Count
3. Analyse performance outcomes
4. Make the records accessible to
swimmers and parents for discussion
WC Youth Monthly Monitoring Form
Month: February
Name: Stacey Tadd
Club: University of Bath
Coach: Andrei Vorontsov
Training Record
29th-3rd
55200
Week Commencing
5th-10th
12th-17th 19th-24th
50400
53250
63000
26th-5th
55500
Total Aerobic Metres:
55200
41200
40050
44150
40700
Total Race Pace Metres:
None
8600
11500
16600
13350
Total Race Speed Metres:
Weekly Average Session Rating
(1 – 10)
Number of Water Workouts:
None
600
1700
2250
1450
5
6
7
7
8
10
10
10
10
10
Total hours in Water:
20
20
20
20
20
Total hours LC Training:
16
4
20
0
18
2
14
6
12
8
1h
1h 30
1h 30
1h 30
1h30
1
3
3
3
3
67.8
50
67.7
50
67.7
51
68.0
51
68.1
52
Anaemia
Low Hb
Anaemia
Low iron
Total Metres:
Total hours SC Training:
Total hours of Strength +
Conditioning:
Number of Strength +
Conditioning workouts:
Weight (Kg)
Av. Resting Heart Rate
*Illness/Injury affecting
performance, please give details
Other Factors affecting
performance
*Please report any illness or injury immediately to the contact below
Competition Results
Competition
Somerset
Short Course
Date
4th march
5th march
SC/LC
Sc
sc
Event
200 breast
Heat Time
Final Time
2.31.73
PB?
no
100 fly
1.05.13
yes
100 free
59.25
1.04.29
1.04.52
58.93
59.13
2.19.18
200 back
no
no
Weekly swimming volumes (km) in two girls swimmers.
Age in the beginning of the season - 12.5 years
Before March 24th 2002 - mostly 6 session a week, than 8-9 sessions.
Weekly Training Volume Chart
MC-I
Season 2001-2002
MC-II
MC-III
Week S_Tadd E_Taylor Calendar Week S_Tadd E_Taylor Calendar Week S_Tadd E_Taylor Calendar
1
04-09 Sept.
1
34050
34050 02-04 Jan
1
48250
48250 14-19 Apr
2
19050
19050 09-14 Sept.
2
37450
37450 06-11 Jan
2
46900
44800 22-27 Apr
3
23900
23900 16-21 Sept.
3
36000
36000 13-18 Jan
3
45250
45250 29-03 May
4
29500
32500 23-28 Sept.
4
28950
33100 20-25 Jan
4
45025
45025 05-10 May
5
30550
30550 30-05 Oct.
5 xxx
36400 27-01 Feb
5
48200
48200 12-19 May
6
27600
27600 07-12 Oct.
6
8800
35250 03-08 Feb
6
41600
41600 20-25 May
7
31200
31200 14-19 Oct.
7
34300
27750 10-15 Feb
7
51250
53250 26 May-01 J
8
32350
35400 21-26 Oct.
8
34650
34650 17-22 Feb
8
32750
32750 02-07 June
9
25350
25350 28-02 Nov.
9
35900
36250 24-01 March
9
48200
48200 09-14 June
10
28450
28450 04-09 Nov
10
36050
23750 03-08 March
10
48525
48525 16-21 June
11
32400
36800 11-16 Nov
11
36700
31100 10-15 March
11
48100
48100 23-29 June
12
28150
28050 18-23 Nov
12
38850
38850 17-22 March
12
46900
40700 30-5 july
13
21250
32150 25-30 Nov
13
56450
60325 24-29 March
13
31175
15875 07-12 July
14
31000
30800 02-09 Dec
14
42250
40250 31-5 Apr
14
46850
46850 14-19 July
15
21850
21850 11-14 Dec
15
50750
50750 7-12 Apr
15
35050
35050 21-26 July
16
37350
37350 16-22 Dec
16
30700
30700 28-04 Aug.
17
27200
27200 23-30 Dec
16000
16000 05-09 Aug.
447150 468200
511150 555925
710725 689125
Monitoring of training progress using
Standard Training Sets






Training sets used in specific training periods
of every MC - 2000, 3000 m, 10x400 m,
3x[4x50 m I=20”] <rest 5-6 min>
Training set used through entire MC: - 7x200
m step-test,
3x200 m [3/4/5 or 4/5/6 Step-test times],
4-6x50 max rest 30”],
Double Distance, Cold Swims (main distance),
10x100 kick max on 2.15;
Training sets, modified in accordance with
training phase
- 1000 m instead of 2000,
- 5-8x[3x50 on 50”]  1-3x[3x50 on 50”]
Individual Chart of Progress. Season 2001-2002.
Elspeth TAYLOR
Oct
PB Breaststroke
25
17.01 16.66-17.67
50
38.33 37.79-38.39
75
100 1.22.45
1.26.80
150
2.15.3
200 2.54.62
3.01.99
300
4.38.91
400
6.13.17
500
800
1000
1500
Breast kick
25
Freestyle
50
46.34
25
14.19
100
1.36.33
50
30.93
30.95
150
100 1.09.34
1.15.4
1.12.49
200
3.26.07
150
1.55.32
1.51.5
300
200 2.24.84
2.35.64
2.29.53
400
300
4.08.36 7.14.85
3.58.7
500
400 5.09.47
5.32.17
5.23.44
Tracing
monthly
progress in
training
times
500
800 10.21.59
1000
1500
2000
PROGRESSION
Nov
Dec
Jan
Feb
March
16.43-17.45 16.30-17.43 16.48-17.28 16.43-17.66 16.29-16.54
April
May
June
July
17.32 16.20-17.22 16.06-16.93 15.94-17.22
36.92-37.43 36.36-38.10 37.33-37.49 36.54-38.22 36.04-36.37 36.08-37.60 35.39-37.58 35.53-37.43 35.49-36.58
1.24.61
2.12.5
2.57.76
4.34.36
6.07.08
7.44.90
12.31.79
56.67
1.16.45
2.02.51
2.45.47
4.38.43
6.12.93
7.46.75
12.34.02
15.44.58
23.41.61
58.53
1.20.08
2.07.32
2.51.45
4.31.51
6.03.06
7.43.19
12.25.58
15.35.52
23.28.87
59.61
1.20.94
2.10.73
2.55.43
4.31.18
6.01.00
20.41
21.26
20.51
45.47
44.33
45.80
14.11 14.73-14.86
1.34.85
1.35.39
1.36.07
31.33
32.43
2.27.28
2.27.50
1.05.82
1.13.02
1.12.25
3.17.33
3.21.61
3.14.62
1.53.28
5.03.20
5.06.67
2.37.04 5.00.02
2.31.10
7.04.58
6.50.97
6.38.42
3.54.00
8.56.89
5.17.20
5.21.45
5.10.53
6.54.10
11.02.03
13.48.39
20.38.96
6.42.12
10.44.91
13.27.68
20.08.30
6.35.5
10.41.08
13.59.80
1.24.33
2.57.49
1.21.32
2.51.16
1.17.35
2.35.57
59.6
56.21
1.21.11
1.16.91
2.06.74
2.49.56
4.31.07
6.02.10
7.34.46
12.10.73
15.15.61
22.58.49
57.19
1.18.16
2.04.21
2.46.02
4.18.54
5.45.59
55.05
1.15.59
1.56.87
2.37.47
4.22.55
5.48.75
7.38.90
12.15.69
15.20.74
22.50.47
1.20.20
2.08.65
2.53.95
4.22.61
5.51.08
7.41.12
12.20.56
15.28.09
23.21.86
20.34
19.69
44.61
43.61
44.41
43.17
13.92-14.62
13.86-14.80
1.32.56
1.31.44
1.34.00
1.32.51
1.35.65
1.34.22
30.53-31.25
29.57-31.28
30.48-31.75
31.12
2.19.53
2.24.82
1.09.98
1.10.46
1.08.79* 1.04.57
1.08.90
1.04.04*r
3.12.49
3.08.25
3.15.09
3.13.47
3.16.54
3.17.60
1.49.5
1.49.00
1.46.72
1.45.10
5.03.65
4.53.35
4.56.21
4.58.19
2.26.82
2.26.72
2.20.70
2.14.42
2.21.20
6.43.40
6.31.02
6.48.90 3.35.70
6.38.01
3.47.90
3.41.78
3.44.60
8.16.69
8.21.89
5.05.18
5.05.01
4.58.89
4.50.50
6.24.38
10.19.91
6.17.40
10.09.30
12.43.24
19.06.51
IM
100
200
400 [x25]
400[x50]
400
800 [x200]
800 [x100]
800 [x50]
5.53.35
12.03.34
August
2.52.71
1.18.05
2.44.48
5.59.31*
5.34.08
12.01.42
1.15.17
2.45.25
5.38.08
12.11.71
12.01.75
12.01.89
1.15.14
2.31.58
5.45.88
5.36.13
5.30.84
1.15.11
2.36.31
2.27.86
5.45.00
5.13.35
11.14.27
11.20.24
11.24.12
11.19.52
1.13.39
2.42.93
2.25.90
5.31.72
5.06.80
15.91
36.32
55.41
1.15.54
1.56.46
2.36.01
Testing of endurance in AG swimmers




Aerobic efficiency and capacity
Time Trials at 1500, 2000, 3000 m /
20 min swim, 30 min swim
AT - maximal swim 800 m
Aerobic power [VO2 max]- 400 m
Step-test 7x200 m with HR, splits,
Stroke Count x 50 m and subjective
evaluation of intensity
Testing of endurance in AG swimmers


Anaerobic Capacity - 200 m max
swim, broken swims [6x50 m or
4x50 m with maximal intensity and
rest 15-30 sec] - HR, total swimming
time, St Count and StR x 50 m.
Anaerobic power - 50, 100 m max
[splits, St Count x 50 m, StR x25 m
Results of 7x200 m step-test in two 13 year
old girl-swimmers [BR]
08.03.2002
Stacey
1.32.22
3.07.78
176
15/15
Elspeth
1.32.73
3.08.22
172
19/21
1.29.23 1.28.80 1.27.86 1.27.20 1.26.35 1.25.53
3.01.73 3.01.05 2.58.61 2.58.13 2.56.41 2.55.06
186
180
192
194
194 187**
16/17
17/17
18/18
18/19
19/19
21/21
1.30.23 1.31.11 1.29.11 1.28.53 1.27.93 1.26.40
3.01.94 3.04.34 3.00.14 2.59.68 2.58.45 2.56.73
176
181
183 xxx
186
182
20/21
19/21
19/20
21/22
22/22
23/24
06.05.2002
Stacey
1.31.18
3.05.86
165
15/15
Elspeth
1.31.12
3.05.86
167
18/18
1.30.08 1.28.01 1.27.70 1.26.75 1.25.48 1.22.60
3.05.86 2.58.24 2.58.41 2.55.41 2.53.79 2.50.31
174
178
178
183
188
191
16/16
17/17
17/17
18/18
19/20
19/21
1.29.13 1.28.01 1.27.74 1.25.71 1.24.74 1.21.80
3.00.81 2.58.19 2.58.19 2.54.38 2.52.14 2.46.02
175
176
175
178
188 185**
19/19
19/19
19/19
20/20
20/20
21/21
Lactate testing in AG swimmers





Expensive [?]
requires well trained staff
safety concern [parents!!! - matter
of parental consent]
may be justified during camps for
well prepared young athletes
lack of reference data for
comparison and evaluation
Results of 7x200 m step-test: a year later…
Elspeth
BR
1.25.54
1.25.16
1.23.09
1.20.74
1.19.46
1.16.76
1.18.11
2.53.08
2.53.81
2.49.14
2.46.16
2.42.30
2.39.38
2.38.82
166
1.6
0.9
18-18
171
1.6
18-17
19-19
9
target
Stacey
BR
176
2.0
176
2.2
19-19
11
175
4.1
20-20
13
188
187
5.4 6.8/7.9
21-21
14
21-21
16
19
20
2.58.0
2.55.0
2.52.0
2.50.0
2.48.0
2.46.0
2.44.0
1.24.24
1.24.63
1.22.06
1.22.20
1.20.72
1.20.20
1.19.64
2.52.26
2.52.62
2.48.73
2.47.44
2.45.78
2.44.81
2.43.34
187
2.0
1.0
17-17
185
2.3
17-17
9
Lactate mmol/l
182
2.7
17-18
9
196
3.2
18-18
11
187
3.9
18-20
13
200
205
5.1 7.7/7.3
20-20
16
20-22
19
20
QUESTIONS ???
[email protected]
50 Lamplighters Walk,
TROWBRIDGE, Wiltshire,
BA14 0NF
UK