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Jon Urbanchek’s School of Training
Jon with some of his Olympians
1
Derya Büyükuncu
Michigan 1994-1998
2
Training Philosophy
A. Training Philosophy 200,400 meters
Modify: Less for 50,100,200
More for 800,1500, 10K
B. Keep It Simple
Part Science – Part Art of Coaching
C. What Works
Producing good results
3
Training Concepts
•
Work is Aerobic,
xygen pay as you go
2
Endurance/Capacity
•
Work is Anaerobic,
pay later
2
Oxygen Debt – Build up of Lactic Acid /
Race Pace Training
•
Transition Point
2 not so clear
Balance in O2 uptake
Stead State / Threshold
4
Training Models
• Using threshold to Rx intensity and
heart rate
• Rotate workloads in weekly micro
cycle
• Improvements in threshold pace
indicates increased endurance,
2
5
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
6
2 Main Groups
• 100 – 200- 400 / 500 The
Anaerobic Angle (Thorpe, Phelps,
Agnel, Muffat, Dwyer)
• 1500 - 400 – 200 The Aerobic
Angle (Hackett, Vanderkaay,
Mellouli, Sun, Jaeger, Ledecky,
Friis)
7
Middle Distance
Characteristics
•
•
•
•
Like to train
Good sense of pace
Ideal stroke rate
4 – 6 beat kick
8
Michigan / Club Wolverine
200 Meters Free
Vanderkaay
Keller
Vendt
DeJong
Madwed
Houchin
Allison Schmitt
1:45.14
1:46.13
1:46.94
1:47.16
1:47.31
1:47.92
1:54.96
9
Michigan / Club Wolverine
400 Meters
Vanderkaay
Vendt
Keller
Madwed
Houghin
Patton
Allison Schmitt
3:43.11
3:43.92
3:44.11
3:45.95
3:47.50
3:47.51
4:02.51
10
Michigan / Club Wolverine
1500 Meters
Vanderkaay
Vendt
Thompson
Hurd
Bruner
Siciliano
14:45.54
14:46.78
14:56.81
15.09.44
15.11.02
15:14.94
11
Michigan / Club Wolverine
Clary
A Vanderkaay
Dolan
Madwed
Namesnik
Barrowman
200 IM
1:57.25
1:57.58
1:59.77
2:00.62
2.01.60
2:01.66
12
Michigan / Club Wolverine
400 IM
Clary
Vendt
Dolan
A Vanderkaay
Namesnik
Wouda
Barrowman
4:06.96
4:11.27
4:11.76
4:12.48
4:13.67
4:15.53
4:19.75
13
Jon’s School of Training
• Training intensities are determined
from the Anaerobic threshold
pace/100 meters or yards
• COLOR CODED –
• Threshold pace can be determined
from:
–Blood lactate tests
–Interval sets
–Continuous steady state swim
14
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
10 x 200 or 8 x 300 average;
20 – 30 sec rest intervals
• All out 500 / 400 / 200 yard/meter effort
(200 is least reliable)
15
Jon’s Excel Program
• Select distances swum straight or
interval average time or any single test
distance of 500, 400, 200 time.
• To check the level of effort take 10 sec
heart rate at 0-10 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 new training paces appear.
16
400 Interval Test, 8 X 400, 20-30 s rest
NAME
EV
NAME
PVK
NAME
AS
400 TIME
4:10.0
400 TIME
4:12.5
400 TIME
4:15.6
T-30 PACE
1:03.8
T-30 PACE
1:04.4
T-30 PACE
1:05.2
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:29.8
1:04.3
1:37.2
2:10.3
3:16.6
4:23.1
5:29.6
PINK (25-26)
:28.7
1:02.2
1:35.3
2:08.6
3:14.1
4:20.4
5:29.0
RED (27-29)
:28.3
1:01.1
1:32.4
2:03.8
3:06.8
4:10.0
5:13.1
BLUE (28-29)
:27.3
:59.1
1:30.6
2:02.2
3:04.4
4:07.4
5:10.3
PURPLE (30+)
:26.4
:57.0
1:27.4
1:57.8
2:57.9
3:58.6
5:01.4
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:30.1
1:04.9
1:38.2
2:11.6
3:18.6
4:25.7
5:32.9
PINK (25-26)
:29.0
1:02.8
1:36.3
2:09.9
3:16.1
4:23.0
5:32.3
RED (27-29)
:28.6
1:01.7
1:33.3
2:05.1
3:08.7
4:12.5
5:16.3
BLUE (28-29)
:27.6
:59.6
1:31.5
2:03.4
3:06.2
4:09.9
5:13.4
PURPLE (30+)
:26.6
:57.5
1:28.2
1:59.0
2:59.6
4:01.0
5:04.4
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:30.5
1:05.7
1:39.4
2:13.2
3:21.0
4:29.0
5:37.0
PINK (25-26)
:29.4
1:03.6
1:37.5
2:11.5
3:18.5
4:26.2
5:36.3
RED (27-29)
:28.9
1:02.5
1:34.5
2:06.6
3:11.0
4:15.6
5:20.2
BLUE (28-29)
:27.9
1:00.4
1:32.6
2:04.9
3:08.5
4:13.0
5:17.2
17
PURPLE (30+)
:27.0
:58.2
1:29.3
2:00.5
3:01.8
4:03.9
5:08.1
Endurance Training
• 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
–recovery & technique work
18
Optimal Threshold Training – EN-2
–RED Color Code
–Optimal intensity for Threshold
improvement
–15-20 sec rest
–30 – 40 min durations
–Lactate 3 – 4 mM
–Heart rate 150 – 170
19
Threshold Training – EN-2
• BLUE Color Code
–Slightly above threshold
–20 to 30 sec rest
–20 to 30 minutes duration
–Uncomfortable
–Slightly above threshold 4-5 mM
–Heart rate 160 to 180 duration
–Up to 200 M lengths
20
Maximum VO2 Training EN-3
Race Pace
• 7% faster than (Red) Threshold pace
• :30 – 1:30 seconds rest
• PURPLE Color Code
–Ideal for race pace training
–Intensity high
–Lactate 6 to 8 mM, buffering & tolerance
–Heart rate 180 to 190
–Use 50’s & 100’s & 150’s
21
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% of 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
22
100 M % Chart
Best
time
94%
93%
92%
(200)
91%
90%
(400)
89%
88%
87%
:46.00
:48.94
:49.46
:50.00
:50.55
:51.11
:51.69
:52.27
:52.87
:47.00
:50.00
:50.54
:51.09
:51.65
:52.22
:52.81
:53.41
:54.02
:48.00
:51.06
:51.61
:52.17
:52.75
:53.33
:53.93
:54.55
:55.17
:49.00
:52.13
:52.69
:53.26
:53.85
:54.44
:55.06
:55.68
:56.32
:50.00
:53.19
:53.76
:54.35
:54.95
:55.56
:56.18
:56.82
:57.47
:51.00
:54.26
:54.84
:55.43
:56.04
:56.67
:57.30
:57.95
:58.62
:52.00
:55.32
:55.91
:56.52
:57.14
:57.78
:58.43
:59.09
:59.77
:53.00
:56.38
:56.99
:57.61
:58.24
:58.89
:59.55
1:00.23
1:00.92
:54.00
:57.45
:58.06
:58.70
:59.34
1:00.00
1:00.67
1:01.36
1:02.07
:55.00
:58.51
:59.14
:59.78
1:00.44
1:01.11
1:01.80
1:02.50
1:03.22
:56.00
:59.57
1:00.22
1:00.87
1:01.54
1:02.22
1:02.92
1:03.64
1:04.37
:57.00
1:00.64
1:01.29
1:01.96
1:02.64
1:03.33
1:04.04
1:04.77
1:05.52
:58.00
1:01.70
1:02.37
1:03.04
1:03.74
1:04.44
1:05.17
1:05.91
1:06.67
:59.00
1:02.77
1:03.44
1:04.13
1:04.84
1:05.56
1:06.29
1:07.05
1:07.82
1:00.00
1:03.83
1:04.52
1:05.22
1:05.93
1:06.67
1:07.42
1:08.18
1:08.97
23
200 M % Chart
Best
Time
94%
92%
90%
88%
86%
84%
82%
80%
1:42.00
1:48.51
1:50.87
1:53.33
1:55.91
1:58.60
2:01.43
2:04.39
2:07.50
1:43.00
1:49.57
1:51.96
1:54.44
1:57.05
1:59.77
2:02.62
2:05.61
2:08.75
1:44.00
1:50.64
1:53.04
1:55.56
1:58.18
2:00.93
2:03.81
2:06.83
2:10.00
1:45.00
1:51.70
1:54.13
1:56.67
1:59.32
2:02.09
2:05.00
2:08.05
2:11.25
1:46.00
1:52.77
1:55.22
1:57.78
2:00.45
2:03.26
2:06.19
2:09.27
2:12.50
1:47.00
1:53.83
1:56.30
1:58.89
2:01.59
2:04.42
2:07.38
2:10.49
2:13.75
1:48.00
1:54.89
1:57.39
2:00.00
2:02.73
2:05.58
2:08.57
2:11.71
2:15.00
1:49.00
1:55.96
1:58.48
2:01.11
2:03.86
2:06.74
2:09.76
2:12.93
2:16.25
1:50.00
1:57.02
1:59.57
2:02.22
2:05.00
2:07.91
2:10.95
2:14.15
2:17.50
400
pace
1500
pace
24
Race Pace Correlation
• Excellent correlations to goal times
• Use 3-4 min active rest between swims
• Maximum lactate production / buffering
• Maximum heart rates
25
Color Use
• Early season: White, Pink, Red
• Mid season: White, Pink, Red, Blue,
Purple
• Pretaper: Red, Blue, Purple, Green
(Race Pace)
• Taper: Customise
26
Alactic / Speed Training SP-3
• Short, fast, explosive sprints, 10 – 25
meters
• 10 to 20 repetitions
• :30 to 1:00 minutes rest
• Lactate build up is marginal
• Heart rate below maximum
• Recommended for 50 – 100 – 200
swimmers at any time of the season
27
Annual Training Plan at the
University of Michigan
Collegiate
Season 30 Weeks
1st Macrocycle
12 weeks
2nd Macrocycle
16 weeks
3rd Macrocycle
3 weeks
Taper
28
Collegiate Season
Sept - November
1st Macrocycle (12 weeks)
6 weeks skill development /
heart rate < 150, White & Pink Colors
6 weeks threshold – VO2MAX – Race
Pace, White Pink Red Blue Purple
Major competition (one week taper)
29
Collegiate Season
Dec - February
2nd Macrocycle (15 weeks)
3 weeks aerobic endurance training
10 weeks all training zones more
emphasis on Race Pace and lactate
production
Dual meet season
30
Collegiate Season
March
3rd Macrocycle
3 week taper period
Dryland reduced to maintenance and
dropped 10 days out
Training distance gradually reduced from
60 - 70K per week to 20 - 30K per
week
31
Middle Distance
3 Week Taper
14
12
10
8
6
4
2
0
Days
2
4
6
8
10
12
14
16
18
20
Km
Red AM
Blue PM
32
Summer Season
18 weeks
April 15 - Aug 15
All long course
1st Macro 3 weeks
aerobic/
skill development
Heart rate < 150
2nd Macro
15 weeks
All training zones
3rd Macros
3 weeks taper
US Nationals
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
34
Summer Season
3rd Macro
3 weeks gradual taper
US Nationals or International Competition
35
3 Day Micro Cycle
Monday AM
General
Monday PM
Threshold Training
Zone EN-2
Tuesday AM
General
Tuesday PM
Active rest EN-1 &
EN-3
Wednesday PM
VO2max or Lactate
work
Wednesday AM
OFF
36
Day 1 Micro Cycle- Mid Season
Monday AM
Aerobic Technique
Pull Set/Free 2000 3000
Kick/Endurance800-1200
Hypoxic swim free
Fin swim/ IM
7000 meters
Monday PM
Dryland – Stretching
1 hour general work
Main set:
Threshold work 2000
- 3000 meters
Energy system EN2
7000 meters
37
Monday PM Main Set: Threshold
4 x 200 at 2:30 (White EN-1)
6 x 150 at 2:00 (Pink EN-1)
HR 23-25/10sec
30 sec extra rest
8 x 100 at 1:20 (Red EN-2)
10 x 50 at .45 (Blue EN-2)
HR 28-30/10sec
Total Main Set: 3000
38
Day 2 Micro Cycle – Mid Season
Tues AM
Aerobic/Recovery
Skill / drill work
Kick / speed power
Swim specific power
Parachutes
Stretch cords / tethered
swim; negative work &
positive speed
assistance
Sprints 6000 meters
Tuesday PM
Strength Train –
Stretching
1 hr general work
Main set:
Active rest work
Continuous easy- race
pace 1500-2500
Alternating Energy
systems : EN-1 & EN 3
6000 meters
39
Tues PM Main Set: Active Rest
3 X (200 free + 100 easy on 1:30)
Descend 200’s 1 thru 3
3 X (100 free + 100 casual on 1:30)
Descend 100’s 1 thru 3
3 X (4 X (50 casual + 50 free pace)
1st round + 1.0 sec per 50 :27’s
2nd round at pace :26’s
3rd round at –1.0 sec per 50 :25’s
Total distance = 2700
40
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
Wed PM Main Set: VO2 max
Race Pace 400M
4 X 400 at 10:00 Broken swim
200 dive on 3:00 (Going out 400
pace 1:52)
100 push on 2:00 (55.0)
2 X 50 push on 1:00 (best you can
come home :26 + :26)
Add up for 400 meters 3:39
Total distance = 1600
4-6 minutes active rest recovery
between rounds
42
Wed PM Main Set: VO2 max
Race Pace 200
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace
:24.5 )
100 push on 2:30 (mid 100 of the 200
pace :52.5)
50 push on 1:00 (best you can come
home ) :25.5
Add up for 200 meters 1:42.5
Active rest recovery 400 between
rounds
Total distance = 800
43
MD – VO2 Max
Lactate tolerance
A. 4 x 50 at :40 Red
4:00 passive rest recovery – no swim
B. 4 x 50 at :40 Blue
4:00 passive rest recovery – no swim
C. 4 x 50 at :40 Purple
4:00 passive rest recovery – no swim
D. 4 x 50 at 3:00 dive sprints
4:00 active rest recovery –swimdown
Total distance = 800
44
Strength
Dryland
• Upper body
• Lower body
• Core
•
•
•
•
Stretching
Pliometrics
Medicine ball
Stretch cords
45
Derya Büyükuncu
Michigan Reunion 2012
46
Thank you!
Jon Urbanchek
[email protected]
“The Swim Coaching Bible”
Edited by Hannula & Thornton
Human Kinetics Publisher
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