overview of the university of michigan training program
TRANSCRIPT
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