iddle Distance Trainingn Ufhjin:hek04 Olyiiipiaiii

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Overview of the University ofMichigan Training Program

BYJONURBANCHEK

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

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)

Middle Distance Characteristics• Like to train• Good sense of pace• Ideal stroke rate• 4 - 6 beat kick

continued on page 6

MD@ Michigan/CW

Keller

Vanderkaay

Borges

Ketch um

Hurd

Piersma

Malchow

Keller

Vanderkaay

Dolan

Hurd

Piersma

Thompson

Malchow

200 Yards

1:34.10

1:34.22

1:34.31

1:34.19

1:35.5

1:34.70

1:36.10

500 Yard

4:12.12

4:12.55

4:08.75

4:15.80

4:14.55

4:14.71

4:17.48

200 Meter

1:46.13

1:47.25

1:46.09

1:48.67

1:48.89

1:48.97

1:49.22

400 Meter

3:44.11

3:49.67

3:48.99

3:49.08

3:49.72

3:51.70

3:52.60

www.swiinmiriacuairh.ota

continued from page 5 Overview of the University of Michigan Training

Jon's Threshold Program Use• Select any of the threshold distances swum

straight or interval average time or any singletest distance of 500, 400, 200 time.

• To check the level of effort take heart rates at0-10 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 newtraining paces appear.

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

Anaerobic Threshold Training-EN-2RED Color Code• Optimal intensity for endurance improvement• 10-20 sec rest• 40 - 60 min durations• Lactate 3 - 4 mM• HtMft 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

Maximum \/02 Training EN-37% faster than (Red) Threshold pace

• :30 -1:30 seconds rest• PURPLE Color Code

• Ideal for race pace training 400 - 1500" Intensity high• Lactate 5 -S mM, buffering & tolerance• Duration 1500 to 2000 (lOO's & 200's)• Heart rate 180-190

Wed PM Main Set: \/02 maxMiddle Distance 400 meters4 X 400 on 10:00 Broken swim200 dive on 3:00 (Going out 400 pace 1:52) soft kick100 push on 2:00 (55.0) supple kick2 X 50 push on 1:00 (best you can come home :26 +

:26) hard kickAdd up for 400 meters3:39Total distance = 16004 minutes active rest recovery

6 American Swimming Magazine • 2008 Issue 2

Sat AM Main Set: V02 max |'Middle Distance 200 '4 X 200 on 8:00 Broken swim

50 dive on 1:30 (Going out 200 pace :22.0) soft legsTOO push on 2:30 {mid 100 of the 200 pace :48.0) supple legs50 dive on 1:30 (best you can come home :22.0) hard legs

Add up for 200 meters 1:323 to 4 sec under goal time.

Active rest recovery 2:00Total distance = 800

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 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

100 Yard/Meter Anaerobic Training PacesGOALTIME

•Â2SXi

:43X10

•Moa:45.00

:46.00

:47D0

:4aœ:49.00

S3W

stw:53.«)

5*X»•S5SXI

SftOO

57J0O

mmHDJQO

94%

:44.68

:45.74

:4&S1

:47_87

:4a94

saoo51,06Í2-13

£119

S532

:56.38

57.45

:5ft51

SBL57

ia)£4

101.70

^SBJ7

imœ

93%

;46.16

:4&24

•A73^

:4a39

:«.46

sa54

51.615Z69

5176

:5iS4

man:56.99

5BL06

5ai4MX122

11D1.29

1Í1Z37

im44iau2

92%

:45.65

:46.74

:47.83

:48.91

:50.00

:51.09

:52.17:53.26

5435

:55.43

:56.52

:57.61

:58.70

:59.78

1:00.871:01.96

1:03.04

1:04.13

1:06.22

9 1 %

«.15

47.25

M26

4945

:5Q55

51.65

fiÍ755aœS4â5

iSfiM

5?.14

:58.24

Sa34

1^X144

1:0154

Ma2£4

1 ^ 7 4

1:04»im93

90%

46J67

:47.78

4&B9

5QO0

51.11

5333

5444

5556

56fi7

57.78

:58.89

imj30

1<H.11

1 ^ 2 2

1:0a33

1:04.44

1J&5B

MJßBT

89%

47.19

14831

>»44

5056

51.68

5ZS1

53.93

5BX)6

56.18

573)

5B43

:59.55

MXÍS7

Mnso

1MJ04

1Í1&17

1^629

1ÍJ742

88%

>Í7.73

4a86

500)51.14•fi?77

5341

545S55.6B

56.82

5735

59.09

1:00.23

1D136

MXiSO

1O3L64

MA.7T

HAW1t)7D5

1:0ai8

87%

:4a2B

4943

5057

51.72

5ZB7

54ie

55.17

56.32

:W.47

5a&2

59.77

1:00.92

M3¿m

1:0a22

10437

1ÍI6JB71XI7ffi

1]0BJ97

200 Meter/Yard Percentage ChartGOALTIME

13000

13100132 CO

133 Û0134.00135.0013600

137001380013900

96% 95% 94%

133 7̂134 79

'. M

1358?.13688

' V7 87

1 389413792 14000

13896 1410614000 14213141 CM 14319

1420a 144261 4313 14533

9 3 %

^•i T!

137 8613892140 00141081421514323144 30146 3814645

141001420014300144001450014600

147001480014900

14521146S1472914eTS14938150421514e.

1525015354

• „ 1 :._-•

.494/:50,535158

5263

'.] r:

14745148511495715064

15170

: : : : ; :

1548915596

148 6014968UO75151831f5 90

1 ••o;r.

15613

157 20

151001520015300

1.5663156671 57 71

15609

1591520021

15935

92%

1: Í783

13fi(Jl14000• ! 1 ' V l

• • - • : " " , '

; '.I '»"

15.'ÎW

1W1316522

¿.01 7-1

20283

9 1 %

1 ?8iiO

14000141 10

142201433014440146491:466914769

^ ^ 7 9

1509915209153191&42&1 iß Í8

15646157581586815078

:rM IS

90%

i4oai141 11

14222143 3314444

145 56146671.47 7B14889

^ 0 0 0

1522215333154 44155 5615667

157 78158 89200002oni

203 33204 44205 56

89%

141 12

1422514337

14449145fi21«7414787148991.5011

^ ^ 4

153481546115573

1569615798159102002220135

^ G 4 7

204722058420697

Alactic / Speed Training SP-3• Short, fast, explosive sprints, 1Ü - 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

Annual Training Plan at theUniversity of Michigan

Collegiate season 30 weeks

1st Macrocycle12 weeks

All long course

2nd Macrocycle • 3rd Macrocycte15 weeks I 3 weeks

50% short course I taper period50% long course I 80% short course

Collegiate Season• 1st Macrocycle (12 weeks)

• 6 weeks aerobic training/skill development/ heart rate<150

• 6 weeks aerobic - anaerobic threshold - VO2MAX - lac-tate

" Major competition (one week taper)' 2jid Macrocycle (15 weeks)

• 3 weeks aerobic endurance training• 10 weeks all training zones and energy systems - more

emphasis VO2max and lactate production - This periodincludes 3-4 dual meets per month (short course)

• 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/yards per week

Summer Season

18 weeksApril 15-Aug15Alt long course

1st Macro 3 weeksaerobic/

skill developmentHeart rate < 150

2nd Macro12 weeks

All training zones

3fd Macro3 weeks taperUS Nationals

Summer Season• 2nd Macro

• 15 weeks• All training zones and energy systems especially VO-

2MAX and Lactate work• This period included competition every 3rd weekend• Long course

• 3rd Macro• 3 weeks gradual taper• US Nationals or international Competition

Middle Distance - 3 Week Taper

Days Ou!

Day 1 Micro Cycle -Monday AMAerobic TechniquePull Set/Free 2000 -3000Kick/Endurance- 800-1200Hypoxie swim freeFin swim/ IM

7000 meters

Mid SeasonMonday PMDryland - Stretching1 hour general workMain set:Threshold work 2000- 3000 metersEnergy system EN2

7000 meters

Day 2 Micro Cycle - Mid SeasonTues AMAerobic/RecoverySkill / drill workKick / speed powerSwim specific powerParachutesStretch cords / tetheredswim; negative work &positive speedassistanceSprints 7000 meters

Tuesday PMStrength Train -Stretching1 hr general workMain set:Active rest workContinuous easy- racepace 2000-3000Alternating Energysystems : EN-1 & EN 37000 meters

Tues PM Main Set: Active RestA. 3 X (300 free + 1ÜÜ casual on 1:30)

Descend 3O0's 1 thru 3B. 3 X (200 free + 100 casual on 1:30)

Descend 200's 1 tluu 3C. 3 X (100 free + 100 casual on 1:30)

Descend lOO'sl thru 3D. 3 X (4 X (50 casual + 50 free pace)

1st round + 1.0 sec per 50 :27's2nd round at pace :26's3rd round at -1.0 sec per 50 :25'sTotal distance = 3900

continued on page 8

www.swimmingcoach.org

continued (rom page 7 Overview of the University of Michigan Training

Day 3 Micro Cycle -Wednesday AM

OFF

Wednesday PM

Dryland /Stretching1 Hr General Work

Mid SeasonMain set:V02MAX work orRainbow set (whiteto greenintensities) orLactate work orBroken swims orTest sets

6000 meters

Middle Distance Week at a Glance

Monday

Tuesday

WedPM

Thursday

Friday

Sat AM

Sunday

Distance Freewith D'men

Middie DistanceFree - activerestFreestyle -V02max, Lactatepeak, or test setOff

Distance @ Michigan / CW

Thompson

Vendt

Hurd

Vanderkaay

Siciliano

Dolan

1650 yards

14:26,62

14:29.0

15:04.23

14:36 54

14:41.84

14:29.31

1500 meters

14:56.81

14:59.0

15:09.44

15:14.78

15:14.94

15:18.18

IM @ Michigan / CW

Dolan

Namesnik

Wouda

von Richter

Sayao

Barrowman

400 Yard

3:38.18

3:44.14

3:44.32

3:44.81

3:46.50

3:45.00

400 Meter

4:11.76

4:13.67

4:15.53

4:19.62

4:19.66

4:19.75

Monday PM Main Set:ThresholdA. 6 X 200 on 2:30 (3 white EN-1 2:14;

3 red ËN-2 2:08)

HR 23-25/lOsec

30 sec extra rest

B. 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

Distance Micro Cycle

AM

PM

MonAerobic TechPull / Free3.0 - 4.0Kick qualityDrillsEN1-27000

Threshold work 60min +/-10 minEN2-3

BOOO

TimsAerobic dril ls/FinsKick (2.0)Pull / PowerParachutesFinsRec/EN1-27000

Active rest slow /fast(subjective)EN 1-28000

W A H

Off

Or

Make ups

VO2max ((M)Lactate rainbow setRed, blue, purple,greenEN2-3 SP8000

Weights: T, TH, SAT Weekly total =76.0Dryland: M, W, F (Medicine ball, VASA, Swimbench, Breast-Bench, Jumps

Distance Micro CycleThurs

AM

Fri Sat

PM

Aerobic TechDrillsPull / FreeHypoxie 2.0KickKick Fins SwimRec/EN1-2 7000

Aerobic Stroke WorkKickPowerParachutes, CordsTechniqueRec/EN1-27000

Threshold work 50min +/-10 minEN2 - 3 SP8000

Active rest slow /fast(subjective)EN1-28000

Rainbow set, orV02 Max, orTest set

EN2 3 - SP8000

Off

Weights: T, TH, SAT Weekly total =80.0Dryland: M, W, F (Med ball, VASA, Swimbench, Breast-Bench, Jumps

Distance Free - White to V02 Max(Main series only) ENl - EN3

Threshold pace 1:04.0

3 X 400 at 4:50 White pace

3 X 400 at 3:40 Pink pace

3 X 200 at 2:30 Red pace

8x100 at 1:40 Blue pace

8 X 100 at 2:00 Purple pace

4:24.0

3:15.0

2:04.0

59.0

58.0

Total main set 4,300

Wed PM Main Set: V02 maxMiddle Distance 500 yards4 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)

American Swimming Magazine - 2008 Issue 2

Add up for 500 yards 4 to 6 sec under goal time.4:12 to 4:19

Total distance = 2000

Test Sets: V02 Max EN3For 1650 yards, Thompson 200130x100 Free at 1:30Average pace 51.5Prediction = 52.5/100 for 1650Prediction = 14:26.25Actual time = 14:26.25

Chris Thompson 3 Week Taper150Q Meter Freestyle

200 Meter / Yard Percentage Chart

1ñ -,

1fi -

11 -

17 -

in -ñ -

fi -

1 .

•1 .

n -

r-i -

r - i

r-|

- 1

Days Out

Lactate Production for DistanceSwimmers SP-2• Using GREEN Color Code - %• Can be used for training and testing

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

200 time correlations to distance

World Class Distance SwimmersGH, IT, MP, KK, CT, EV, UHold 91.72% of 200 time for 1500 mHold 95.51 % of 200 time for 400 mHold 95.95% of 400 time for 1500 m

400 IM Characteristics• Distance based training

{Dolan, Namesnik, Wouda, Vendt, Phelps)Breaststroke is a must

• Cannot hide weakness in long course• Good sense of pace• Importance of stroke transitions

90% 9S% 94% 93% 92% 91% »0% 89%

400 IM

AM

Mon Tues Wed

PM

Aerobic TechPull / Free3.0 - 4.0KickDrillsEN1-27000

Threshold work 60min+/-10 minEN2-3

8000

Aerobic drills / FinsKick (2.0)Puil / StrokeParachutes /Power/ - buckets.C o r d s •»•/-

Rec/EN1-27000

Active rest slow /fast(subjective)

BREAST / IMEN1-28000

OffOrIMake ups

V02max (|M)Lactate rainbow setRed, blue, purple,greenEN2-3 SP7000

Weights: T. TH, SATDryland: M. W. F (Medicine ball, VASA, Swimbench. Breast-Bonch, Jumps

AM

PM

Thurs

Aerobic Tech DrillsPuli / FreeHypoxieKick Breast

Kick BreastFins SwimRQC/EN1-2 7000

Threshold work 50min +/-10 minEN2-3SP8000

Fri

Aerobic Puii KickKick BreastParachutes/Power/ - buckets,Cords +/•TtchniqueRec/EN1-27000

Active rest slow /fast(subjective)

BACK / IMEN 1-28000

Sat

LactateV02 iMax

EN2-3 - SP8000

Off

Weights: T, TH, SAT Waekly total =76.0Dryland: M. W, F (Med ball, VASA, Swimbench, Breast-Bench, Jumps

IM Threshold Workout/ Meters(Main series only) EN22-4 Cycles

4x100 IM at 1:30 Decl-41 X 400 IM at 5:30 90%4 X100 Free at 1:20 ENl (White/ Pink pace)1 X 400 Free at 4:40 EN2 (Red/Threshold)

:30 sec extra between cyclesPulse check, 25-28 for 10 sec

Total main set 3,200 - 6,400continued on page 10

www.swimmingcoach.org

continued from page 9 Overview of the University of Michigan Training

IM Active Rest Workout(Miiin series only) ENl - EN36 X 1100 Back + 100 EZ Breast]

Desc. 1-3 to 400 Im pacebx [100 Breast + 100 EZ]

Descl-3to400iMpaceTransition Work:6 X [100 Back/Breast/50 + 100 EZ Free] Desc 1-36 X 1100 Back/ Eree/50 + 100 EZ Free] Desc 1-3Total main set 4,800

IM - V02 MAX Workout(Main series only) EN33 cycles at or near race pace1 xlOO Fly 2:00 dive2x100 Back 2:00 push3x100 Breast 2:00 push4x100 Free 2:00 push300 EZ recovry between cyclesTotal main set 3,000

Test Sets: Anaerobic/LactateProduction 400 IM Meters - Dolanb X 200 IM al 8:00 min - Dive

200 Fly 2:07.0

200 Back 2:04.5200 Breast 2:31.53x200 Free 1:57.0

Average velocity 2:05.66Prediction + 2 x avg = 4:11.32

Weights• Upper body• Lower body• Core

Dryland• Stretching• Swimbench• VASA trainer• Plyometrics• Medicine ball• Stretch cords

Recommended Reading"The Swim Coaching Bible"Edited by Hannula & ThorntonHuman Kinetics Publisher"

.AVE WORN VIEWGÎNCE 1998. T H E SUPERIOR QUALITT; FIT, A N Dly PROTECTION MAKE VIEW GOGGLES MY^ «CE FOR TRAINING AND RACING/'^

«BK-OVER 170 FTNA WORLD RECORDS TO DATE

MASTERS SWIMMER OFTHE YEA«

v i e w s w i m m i n g . c o m

PERFORMANCE.

QUALITY.

10 American Swimming Magazine - 2008 Issue 2