Middle Distance Training
Jon Urbanchek
2004 Olympians
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
MD @ Michigan / CW
200 Yards
200 Meter
Keller
1:34.10
1:46.13
Vanderkaay
1:34.22
1:47.25
Borges
1:34.31
1:48.09
Ketchum
1:34.19
1:48.67
Hurd
1:35.5
1:48.89
Piersma
1:34.70
1:48.97
Malchow
1:36.10
1:49.22
MD @ Michigan / CW
Keller
Vanderkaay
Dolan
Hurd
Piersma
Thompson
Malchow
500 Yard
4:12.12
4:12.55
4:08.75
4:15.80
4:14.55
4:14.71
4:17.48
400 Meter
3:44.11
3:49.67
3:48.99
3:49.08
3:49.72
3:51.70
3:52.60
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
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 500 / 400 / 200 yard/meter effort
– 200 is Least reliable
Jon’s Threshold Program Use
• Select any of the threshold distances
swum straight or interval average time
or any single test distance of 500, 400,
200 time.
• To check the level of effort take heart
rates 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.
3000 Test (Real T30)
NAME
PVK
NAME
MP
NAME
CT
STK
fr
STK
fr
STK
fr
3000 TIME
28:22.0
3000 TIME
28:45.0
3000 TIME
28:50.0
T-30 PACE
:56.7
T-30 PACE
:57.5
T-30 PACE
:57.7
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.5
:57.2
1:26.5
1:55.9
2:54.9
3:54.0
4:53.2
PINK (25-26)
:25.6
:55.3
1:24.8
1:54.4
2:52.7
3:51.7
4:52.6
RED (27-29)
:25.2
:54.4
1:22.2
1:50.2
2:46.2
3:42.4
4:38.6
BLUE (28-29)
:24.3
:52.5
1:20.6
1:48.7
2:44.0
3:40.1
4:36.0
PURPLE (30+)
:23.4
:50.7
1:17.7
1:44.8
2:38.2
3:32.2
4:28.1
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.9
:57.9
1:27.7
1:57.5
2:57.3
3:57.2
4:57.2
PINK (25-26)
:25.9
:56.1
1:26.0
1:56.0
2:55.0
3:54.8
4:56.6
RED (27-29)
:25.5
:55.1
1:23.3
1:51.7
2:48.4
3:45.4
4:42.3
BLUE (28-29)
:24.6
:53.2
1:21.7
1:50.1
2:46.2
3:43.1
4:39.7
PURPLE (30+)
:23.8
:51.4
1:18.8
1:46.2
2:40.4
3:35.1
4:31.7
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.9
:58.1
1:27.9
1:57.8
2:57.8
3:57.9
4:58.0
PINK (25-26)
:26.0
:56.2
1:26.2
1:56.3
2:55.5
3:55.5
4:57.5
RED (27-29)
:25.6
:55.3
1:23.6
1:52.0
2:48.9
3:46.1
4:43.1
BLUE (28-29)
:24.7
:53.4
1:21.9
1:50.5
2:46.7
3:43.7
4:40.5
PURPLE (30+)
:23.8
:51.5
1:19.0
1:46.6
2:40.8
3:35.7
4:32.5
Threshold Test
Correlation coefficient = .98
Interval test
T3000
Thompson
1:08.50
1:05.90
Malchow
1:07.70
1:06.00
Leonard
1:06.60
1:06.30
Von Richter
1:07.60
1:08.00
Siciliano
1:10.20
1:08.90
Oct 4, 1999
Oct 11, 1999
300 Average Interval Test
(10 x 300; 20 – 30 sec rest)
NAME
PVK
NAME
MP
NAME
CT
STK
fr
STK
fr
STK
fr
300 TIME
2:45.0
300 TIME
2:47.0
300 TIME
2:47.5
T-30 PACE
:56.3
T-30 PACE
:57.0
T-30 PACE
:57.2
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.3
:56.8
1:25.9
1:55.1
2:53.7
3:52.4
4:51.1
PINK (25-26)
:25.4
:54.9
1:24.2
1:53.6
2:51.5
3:50.0
4:50.6
RED (27-29)
:25.0
:54.0
1:21.6
1:49.4
2:45.0
3:40.8
4:36.6
BLUE (28-29)
:24.1
:52.2
1:20.0
1:47.9
2:42.8
3:38.6
4:34.1
PURPLE (30+)
:23.3
:50.3
1:17.2
1:44.1
2:37.1
3:30.7
4:26.2
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.6
:57.5
1:26.9
1:56.5
2:55.8
3:55.2
4:54.7
PINK (25-26)
:25.7
:55.6
1:25.2
1:55.0
2:53.6
3:52.8
4:54.1
RED (27-29)
:25.3
:54.6
1:22.6
1:50.7
2:47.0
3:43.5
4:39.9
BLUE (28-29)
:24.4
:52.8
1:21.0
1:49.2
2:44.8
3:41.2
4:37.4
PURPLE (30+)
:23.6
:50.9
1:18.1
1:45.3
2:39.0
3:33.3
4:29.4
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.7
:57.6
1:27.2
1:56.8
2:56.3
3:55.9
4:55.6
PINK (25-26)
:25.8
:55.8
1:25.5
1:55.3
2:54.1
3:53.5
4:55.0
RED (27-29)
:25.4
:54.8
1:22.9
1:51.0
2:47.5
3:44.2
4:40.8
BLUE (28-29)
:24.5
:53.0
1:21.2
1:49.5
2:45.3
3:41.9
4:38.2
PURPLE (30+)
:23.6
:51.1
1:18.3
1:45.7
2:39.5
3:33.9
4:30.2
Maximum Effort 500 Swim
Aerobic /EN1 (White/Pink) and Anaerobic /EN2-3 (Red,
Blue, Purple_ - Threshold Training Paces with
corresponding heart rate (10 sec)
NAME
PVK
NAME
MP
NAME
CT
STK
fr
STK
fr
STK
fr
500 TIME
4:12.5
500 TIME
4:15.0
500 TIME
4:17.5
T-30 PACE
:55.9
T-30 PACE
:56.4
T-30 PACE
:57.0
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.1
:56.3
1:25.2
1:54.2
2:52.3
3:50.5
4:48.8
PINK (25-26)
:25.2
:54.5
1:23.5
1:52.7
2:50.1
3:48.2
4:48.3
RED (27-29)
:24.8
:53.6
1:21.0
1:48.5
2:43.7
3:39.1
4:34.4
BLUE (28-29)
:24.0
:51.8
1:19.4
1:47.1
2:41.6
3:36.8
4:31.9
PURPLE (30+)
:23.1
:49.9
1:16.6
1:43.3
2:35.9
3:29.1
4:24.1
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.4
:56.9
1:26.1
1:55.3
2:54.0
3:52.8
4:51.7
PINK (25-26)
:25.4
:55.0
1:24.4
1:53.8
2:51.8
3:50.5
4:51.1
RED (27-29)
:25.0
:54.1
1:21.8
1:49.6
2:45.3
3:41.2
4:37.1
BLUE (28-29)
:24.2
:52.3
1:20.2
1:48.1
2:43.2
3:39.0
4:34.6
PURPLE (30+)
:23.3
:50.4
1:17.3
1:44.3
2:37.4
3:31.2
4:26.7
PACES (HR)
50
100
150
200
300
400
500
WHITE (24-26)
:26.6
:57.4
1:26.9
1:56.4
2:55.7
3:55.1
4:54.6
PINK (25-26)
:25.7
:55.6
1:25.2
1:55.0
2:53.5
3:52.7
4:54.0
RED (27-29)
:25.3
:54.6
1:22.6
1:50.7
2:46.9
3:43.4
4:39.8
BLUE (28-29)
:24.4
:52.8
1:21.0
1:49.2
2:44.8
3:41.1
4:37.3
PURPLE (30+)
:23.6
:50.9
1:18.1
1:45.3
2:39.0
3:33.2
4:29.3
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
Custom Aerobic Paces
T-30
AVG
Name
Stroke
PACE
/ 100
PVK
free
:55.9
MP
free
:56.4
CT
free
:57.0
KK
free
:58.1
ZM
free
:58.9
JC
free
1:00.2
Pink
100's
Pink
200's
Pink
500's
Red
100's
Red
200's
Red
500's
Purple
100's
Purple
500's
Purple
550's
:54.5
1:52.7
4:48.3
:53.5
1:48.5
4:34.5
:49.9
4:24.1
4:51.0
:55.0
1:53.7
4:50.9
:54.0
1:49.5
4:36.9
:50.4
4:26.5
4:53.6
:55.6
1:54.9
4:54.0
:54.6
1:50.6
4:39.9
:50.9
4:29.3
4:56.7
:56.7
1:57.2
4:59.7
:55.7
1:52.8
4:45.3
:51.9
4:34.5
5:02.4
:57.4
1:58.8
5:03.8
:56.4
1:54.3
4:49.2
:52.6
4:38.3
5:06.6
:58.7
2:01.4
5:10.5
:57.7
1:56.8
4:55.6
:53.8
4:44.5
5:13.4
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
MICHIGAN SWIMMING
T-30 AVG
PACE/100
:55
:56
:57
:58
:59
1:00
1:01
1:02
1:03
1:04
1:05
1:06
1:07
1:08
1:09
1:10
T30 BASED ENDURANCE TRAINING PACES (AVERAGE TIME PER 100 FOR A 30 MIN. SWIM)
ANAEROBIC THRESHOLD TRAINING PACES (4mm) - RED
:10 heart rate = 27 - 29
:10-:15 REST INTERVAL
50's
75's
100's
125's
150's
175's
200's
250's
300's
400's
500's
:24.4
:38.4
:52.7
1:06.2 1:19.7 1:33.2 1:46.8 2:13.9 2:41.1 3:35.6 4:30.0
:24.9
:39.1
:53.6
1:07.4 1:21.1 1:34.9 1:48.7 2:16.4 2:44.0 3:39.5 4:35.0
:25.3
:39.8
:54.6
1:08.6 1:22.6 1:36.6 1:50.6 2:18.8 2:47.0 3:43.4 4:39.9
:25.7
:40.5
:55.6
1:09.8 1:24.0 1:38.3 1:52.6 2:21.2 2:49.9 3:47.3 4:44.8
:26.2
:41.2
:56.5
1:11.0 1:25.5 1:40.0 1:54.5 2:23.7 2:52.8 3:51.2 4:49.7
:26.6
:41.9
:57.5
1:12.2 1:26.9 1:41.7 1:56.5 2:26.1 2:55.7 3:55.2 4:54.6
:27.1
:42.5
:58.4
1:13.4 1:28.4 1:43.4 1:58.4 2:28.5 2:58.7 3:59.1 4:59.5
:27.5
:43.2
:59.4
1:14.6 1:29.8 1:45.1 2:00.3 2:31.0 3:01.6 4:03.0 5:04.4
:28.0
:43.9
1:00.3 1:15.8 1:31.3 1:46.8 2:02.3 2:33.4 3:04.5 4:06.9 5:09.3
:28.4
:44.6
1:01.3 1:17.0 1:32.7 1:48.5 2:04.2 2:35.8 3:07.5 4:10.8 5:14.2
:28.9
:45.3
1:02.3 1:18.2 1:34.2 1:50.2 2:06.2 2:38.3 3:10.4 4:14.7 5:19.1
:29.3
:46.0
1:03.2 1:19.4 1:35.6 1:51.9 2:08.1 2:40.7 3:13.3 4:18.7 5:24.1
:29.7
:46.7
1:04.2 1:20.6 1:37.1 1:53.6 2:10.0 2:43.1 3:16.3 4:22.6 5:29.0
:30.2
:47.4
1:05.1 1:21.8 1:38.5 1:55.3 2:12.0 2:45.6 3:19.2 4:26.5 5:33.9
:30.6
:48.1
1:06.1 1:23.0 1:40.0 1:57.0 2:13.9 2:48.0 3:22.1 4:30.4 5:38.8
:31.1
:48.8
1:07.1 1:24.2 1:41.4 1:58.7 2:15.9 2:50.5 3:25.0 4:34.3 5:43.7
550's
4:57.3
5:02.7
5:08.1
5:13.5
5:18.9
5:24.3
5:29.8
5:35.2
5:40.6
5:46.0
5:51.4
5:56.8
6:02.2
6:07.6
6:13.0
6:18.4
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
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
MICHIGAN SWIMMING
T30 BASED ENDURANCE TRAINING PACES (AVERAGE TIME PER 100 FOR A 30 MIN. SWIM)
VO2MAX TRAINING PACES (8mm) - PURPLE
:10 heart rate = 30+
:30-1:30 REST INTERVAL
50's
75's
100's
125's
150's
175's
200's
250's
300's
400's
500's
550's
:55
:22.7
:36.1
:49.1
1:02.2
1:15.3
1:28.5
1:41.6
2:07.4
2:33.4
3:25.8
4:19.9
4:46.3
:56
:23.1
:36.7
:50.0
1:03.4
1:16.7
1:30.1
1:43.4
2:09.7
2:36.1
3:29.5
4:24.6
4:51.5
:57
:23.5
:37.4
:50.9
1:04.5
1:18.1
1:31.7
1:45.3
2:12.0
2:38.9
3:33.2
4:29.3
4:56.7
:58
:23.9
:38.1
:51.8
1:05.6
1:19.4
1:33.3
1:47.1
2:14.4
2:41.7
3:37.0
4:34.1
5:01.9
:59
:24.4
:38.7
:52.7
1:06.7
1:20.8
1:34.9
1:49.0
2:16.7
2:44.5
3:40.7
4:38.8
5:07.1
1:00
:24.8
:39.4
:53.6
1:07.9
1:22.2
1:36.5
1:50.8
2:19.0
2:47.3
3:44.5
4:43.5
5:12.3
1:01
:25.2
:40.0
:54.5
1:09.0
1:23.6
1:38.1
1:52.7
2:21.3
2:50.1
3:48.2
4:48.2
5:17.5
1:02
:25.6
:40.7
:55.4
1:10.1
1:24.9
1:39.7
1:54.5
2:23.6
2:52.9
3:52.0
4:53.0
5:22.7
1:03
:26.0
:41.3
:56.3
1:11.3
1:26.3
1:41.3
1:56.4
2:25.9
2:55.7
3:55.7
4:57.7
5:28.0
1:04
:26.4
:42.0
:57.2
1:12.4
1:27.7
1:43.0
1:58.2
2:28.3
2:58.5
3:59.4
5:02.4
5:33.2
1:05
:26.8
:42.6
:58.1
1:13.5
1:29.0
1:44.6
2:00.1
2:30.6
3:01.2
4:03.2
5:07.1
5:38.4
1:06
:27.3
:43.3
:59.0
1:14.7
1:30.4
1:46.2
2:01.9
2:32.9
3:04.0
4:06.9
5:11.9
5:43.6
1:07
:27.7
:44.0
:59.9
1:15.8
1:31.8
1:47.8
2:03.8
2:35.2
3:06.8
4:10.7
5:16.6
5:48.8
1:08
:28.1
:44.6
1:00.8
1:16.9
1:33.1
1:49.4
2:05.6
2:37.5
3:09.6
4:14.4
5:21.3
5:54.0
1:09
:28.5
:45.3
1:01.7
1:18.1
1:34.5
1:51.0
2:07.5
2:39.8
3:12.4
4:18.1
5:26.0
5:59.2
1:10
:28.9
:45.9
1:02.5
1:19.2
1:35.9
1:52.6
2:09.3
2:42.2
3:15.2
4:21.9
5:30.8
6:04.4
T-30 AVG
PACE/100
Wed PM Main Set: VO2 max
Middle Distance 400 yards
4 X 400 on 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
4:12 to 4:19
Total distance = 1600
4 minutes active rest recovery
Wed PM Main Set: VO2 max
Middle 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
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
100 Yard / Meter Anaerobic Training Paces
GOAL
T IME
94%
93%
92%
91%
90%
89%
88%
87%
:42.00
:44.68
:45.16
:45.65
:46.15
:46.67
:47.19
:47.73
:48.28
:43.00
:45.74
:46.24
:46.74
:47.25
:47.78
:48.31
:48.86
:49.43
:44.00
:46.81
:47.31
:47.83
:48.35
:48.89
:49.44
:50.00
:50.57
:45.00
:47.87
:48.39
:48.91
:49.45
:50.00
:50.56
:51.14
:51.72
: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
200 Meter / Yard Percentage Chart
GOAL
T IM E
96%
95%
94%
93%
92%
91%
90%
89%
1:30.00
1:33.75
1:34.74
1:35.74
1:36.77
1:37.83
1:38.90
1:40.00
1:41.12
1:31.00
1:34.79
1:35.79
1:36.81
1:37.85
1:38.91
1:40.00
1:41.11
1:42.25
1:32.00
1:35.83
1:36.84
1:37.87
1:38.92
1:40.00
1:41.10
1:42.22
1:43.37
1:33.00
1:36.88
1:37.89
1:38.94
1:40.00
1:41.09
1:42.20
1:43.33
1:44.49
1:34.00
1:37.92
1:38.95
1:40.00
1:41.08
1:42.17
1:43.30
1:44.44
1:45.62
1:35.00
1:38.96
1:40.00
1:41.06
1:42.15
1:43.26
1:44.40
1:45.56
1:46.74
1:36.00
1:40.00
1:41.05
1:42.13
1:43.23
1:44.35
1:45.49
1:46.67
1:47.87
1:37.00
1:41.04
1:42.11
1:43.19
1:44.30
1:45.43
1:46.59
1:47.78
1:48.99
1:38.00
1:42.08
1:43.16
1:44.26
1:45.38
1:46.52
1:47.69
1:48.89
1:50.11
1:39.00
1:43.13
1:44.21
1:45.32
1:46.45
1:47.61
1:48.79
1:50.00
1:51.24
1:40.00
1:44.17
1:45.26
1:46.38
1:47.53
1:48.70
1:49.89
1:51.11
1:52.36
1:41.00
1:45.21
1:46.32
1:47.45
1:48.60
1:49.78
1:50.99
1:52.22
1:53.48
1:42.00
1:46.25
1:47.37
1:48.51
1:49.68
1:50.87
1:52.09
1:53.33
1:54.61
1:43.00
1:47.29
1:48.42
1:49.57
1:50.75
1:51.96
1:53.19
1:54.44
1:55.73
1:44.00
1:48.33
1:49.47
1:50.64
1:51.83
1:53.04
1:54.29
1:55.56
1:56.85
1:45.00
1:49.38
1:50.53
1:51.70
1:52.90
1:54.13
1:55.38
1:56.67
1:57.98
1:46.00
1:50.42
1:51.58
1:52.77
1:53.98
1:55.22
1:56.48
1:57.78
1:59.10
1:47.00
1:51.46
1:52.63
1:53.83
1:55.05
1:56.30
1:57.58
1:58.89
2:00.22
1:48.00
1:52.50
1:53.68
1:54.89
1:56.13
1:57.39
1:58.68
2:00.00
2:01.35
1:49.00
1:53.54
1:54.74
1:55.96
1:57.20
1:58.48
1:59.78
2:01.11
2:02.47
1:50.00
1:54.58
1:55.79
1:57.02
1:58.28
1:59.57
2:00.88
2:02.22
2:03.60
1:51.00
1:55.63
1:56.84
1:58.09
1:59.35
2:00.65
2:01.98
2:03.33
2:04.72
1:52.00
1:56.67
1:57.89
1:59.15
2:00.43
2:01.74
2:03.08
2:04.44
2:05.84
1:53.00
1:57.71
1:58.95
2:00.21
2:01.51
2:02.83
2:04.18
2:05.56
2:06.97
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
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
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 course
50% long course
3rd Macrocycle
3 weeks
taper period
80% short course
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
• 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)
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
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
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
Summer Season
• 3rd Macro
– 3 weeks gradual taper
– US Nationals or International
Competition
Middle Distance
3 Week Taper
Days
2
4
6
8
10
12
14
16
18
20
Km
14
12
10
8
6
4
2
0
3 Day Micro Cycle;
5 Workouts
Monday AM
General
Tuesday AM
General
Wednesday AM
OFF
Monday PM
Threshold Training
Zone EN-2
Tuesday PM
Active rest EN-1 &
EN-3
Wednesday PM
VO2max or Lactate
work
Day 1 Micro Cycle
– Mid Season
Monday AM
Aerobic Technique
Pull Set/Free 2000 3000
Kick/Endurance- 8001200
Hypoxic swim free
Fin swim/ IM
Monday PM
Dryland – Stretching
1 hour general work
Main set:
Threshold work 2000
- 3000 meters
Energy system EN2
7000 meters
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
Tuesday 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
Tues PM Main Set: Active Rest
3 X (300 free + 100 casual on 1:30)
Descend 300’s 1 thru 3
3 X (200 free + 100 casual 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 = 3900
Day 3 Micro Cycle
– Mid Season
Wednesday AM
Main set:
VO2MAX work or
Rainbow set (white
OFF
to green
intensities) or
Wednesday PM
Lactate work or
Dryland /
Broken swims or
Stretching
Test sets
1 Hr General Work
6000 meters
Strength
• Upper body
• Lower body
• Core
Dryland
•
•
•
•
•
•
Stretching
Swimbench
VASA trainer
Pliometrics
Medicine ball
Stretch cords
Middle Distance Week at a Glance
Monday
Thursday Distance Free
with D’men
Tuesday
Friday
Wed Am
Sat AM
Wed & Sat
PM
Sunday
Middle Distance
Free – active
rest
Freestyle –VO2
max, Lactate
peak, or test set
Off
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
JURBAN@umich.edu
www.wolverineswimcamp.com
www.clubwolverine.com
www.mgoblue.com
“The Swim Coaching Bible”
Edited by Hannula & Thornton
Human Kinetics Publisher
MICHIGAN SWIMMING
T30 BASED ENDURANCE TRAINING PACES (AVERAGE TIME PER 100 FOR A 30 MIN. SWIM)
SUB-THRESHOLD TRAINING PACES- WHITE
:10 heart rate = 24 -26
:10-:15 REST INTERVAL
50's
75's
100's
125's
150's
175's
200's
250's
300's
400's
500's
550's
:55
:25.7
:40.4
:55.5
1:09.7
1:23.9
1:38.1
1:52.4
2:21.0
2:49.6
3:46.9
4:44.3
5:13.0
:56
:26.2
:41.1
:56.5
1:10.9
1:25.4
1:39.9
1:54.4
2:23.5
2:52.7
3:51.0
4:49.4
5:18.7
:57
:26.6
:41.9
:57.5
1:12.2
1:26.9
1:41.7
1:56.5
2:26.1
2:55.7
3:55.2
4:54.6
5:24.3
:58
:27.1
:42.6
:58.5
1:13.5
1:28.5
1:43.5
1:58.5
2:28.7
2:58.8
3:59.3
4:59.8
5:30.0
:59
:27.6
:43.3
:59.5
1:14.7
1:30.0
1:45.3
2:00.5
2:31.2
3:01.9
4:03.4
5:04.9
5:35.7
1:00
:28.0
:44.1
1:00.5
1:16.0
1:31.5
1:47.1
2:02.6
2:33.8
3:05.0
4:07.5
5:10.1
5:41.4
1:01
:28.5
:44.8
1:01.5
1:17.2
1:33.0
1:48.8
2:04.6
2:36.4
3:08.1
4:11.7
5:15.3
5:47.1
1:02
:29.0
:45.5
1:02.5
1:18.5
1:34.6
1:50.6
2:06.7
2:38.9
3:11.2
4:15.8
5:20.4
5:52.8
1:03
:29.4
:46.3
1:03.5
1:19.8
1:36.1
1:52.4
2:08.7
2:41.5
3:14.2
4:19.9
5:25.6
5:58.5
1:04
:29.9
:47.0
1:04.5
1:21.0
1:37.6
1:54.2
2:10.8
2:44.0
3:17.3
4:24.0
5:30.8
6:04.2
1:05
:30.4
:47.7
1:05.5
1:22.3
1:39.1
1:56.0
2:12.8
2:46.6
3:20.4
4:28.2
5:35.9
6:09.9
1:06
:30.8
:48.5
1:06.5
1:23.6
1:40.7
1:57.8
2:14.8
2:49.2
3:23.5
4:32.3
5:41.1
6:15.6
1:07
:31.3
:49.2
1:07.6
1:24.8
1:42.2
1:59.5
2:16.9
2:51.7
3:26.6
4:36.4
5:46.3
6:21.3
1:08
:31.8
:49.9
1:08.6
1:26.1
1:43.7
2:01.3
2:18.9
2:54.3
3:29.7
4:40.5
5:51.4
6:26.9
1:09
:32.2
:50.7
1:09.6
1:27.4
1:45.2
2:03.1
2:21.0
2:56.9
3:32.7
4:44.7
5:56.6
6:32.6
1:10
:32.7
:51.4
1:10.6
1:28.6
1:46.8
2:04.9
2:23.0
2:59.4
3:35.8
4:48.8
6:01.8
6:38.3
1:11
:33.2
:52.1
1:11.6
1:29.9
1:48.3
2:06.7
2:25.1
3:02.0
3:38.9
4:52.9
6:07.0
6:44.0
T-30 AVG
PACE/100