how to train distance swimmers · 2017. 1. 23. · the total volume is divided from 2000 to 5000...

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HOW TO TRAIN DISTANCE SWIMMERS By Carles Subirana Rovira – Sigma Swim

Herning, 7th

of January 2017

The coaching network day

HOW TO TRAIN DISTANCE SWIMMERS Over 18 years

By Carles Subirana Rovira Sigma Swim January 2017

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Training and preparation of the elite international swimmer.

1. When? At what time, we have to start preparing a young

swimmer for the elite.

2. Why? What motives give us the right moment to make the

decision of when.

3. How? How we plan and develop this preparation process.

Characteristics of the leading countries in swimming. (J.Atkinson)

1. Very high level coaches, in all categories.

2. The programs of the Clubs must have competitive

objectives, at national and international level. The Clubs and

its programs are its great strength in the success at

international level.

3. Good and sufficient facilities.

4. The athletes are trained to be senior swimmers from an early

age, and over a long period of time.

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Development of base endurance. The development of base resistance will be fundamental in the early stages of training: General

Preparation Period.

The base endurance II should be trained on anaerobic threshold (2-4 mmol / l) and on the

aerobic-anaerobic mixed zone (4-8 mmol / l lactate).

Zone 1

C.E. Continuous Extensive.

The duration of the load is from 30 minutes to 90 minutes. The intensity corresponds to 2-3

mmol / l lactate, and around 150 b.p.m.

Example: 1 x 90’ minutes continuous (swim, Kick, Pull, IM, Drillls..)

C.V.E.Continuous Variable Extensive.

Distances between 100 and 500 meters at an intensity of 2-3 mmol / l or 160 b.p.m. Combined

with distances of 50 to 200 meters at low intensity, up to 130 p.p.m. The duration can be from

30 minutes to an hour.

Example: 2x30’ minutes doing:

1.- 400 F + 100 E.

2.- 200 F+ 50 E

I.E.L.E. Interval Long Extensive.

The total volume is divided from 2000 to 5000 meters in distances of 400 to 2000 meters, with

short breaks of approximately 30 seconds to 1 minute. The intensity should be such as to allow

the swimmer to perform the work in a stable state of lactate, which can lead to concentrations

around 2-3 mmol / l.

Example: 3x1500/45”

Zone 2

C.I. Continuous intensive.

The duration of the load is from 30 minutes to 1 hour. The intensity corresponds to 3-4 mmol / l

lactate, and around 170 b.p.m.

Example: 1x3000 continuous swim at maximum intensity.

C.V.I. Continuous Variable Intensive

Distances between 100 and 500 meters at an intensity of 5-6 mmol / l or 190 b.p.m. Combined

with distances of 50 to 200 meters at low intensity, allowing an incomplete recovery up to 130

p.p.m. The duration can be from 20 minutes to an hour.

Example: 1x4000 meters, doing: 400F100E

I.E.L. Interval Long Extensive.

The total volume is divided from 2000 to 4000 meters in distances of 200 to 400 meters, with

short breaks of approximately 30 seconds to 1 minute. The intensity should be such as to allow

the swimmer to perform the work in a stable state of lactate, which can lead to concentrations

around 3 mmol / l.

Example: 10x400/45” At a rate of 2 seconds faster every 100 m. from the times

obtained in the test of 3,000 m. (Continuous swimming).

I.E.M. Interval Extensive Medium

The total volume is 1500 to 2000 meters. Divided in sets of 50 to 200 m., Repeated with

intervals of half of the working time. The intensity should be such as to allow the swimmer to

slightly exceed the transition zone, therefore with concentrations of 4-6 mmol / l.

Example: 10x150/45” swimming with negative splits and finishing in 170-180 b.p.m.

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Development of specific endurance

The development of specific endurance is carried out in the specific preparation period.

It is about improving the aerobic capacity and the muscular capacity of tolerance to the lactate.

Zone 3

I.I.S. Short Intensive interval Short

Are used distance between 25 and 100 meters grouped in series. Each set will be of 3 or 4 reps,

and the total of 3 or 4 rounds. Approximate total volume from 1000 to 1200 meters. The breaks

between repetitions are short, with incomplete recovery (up to 130 b.p.m.) and between the

rounds with full recovery.

Example: 3 x (3x100/45")/5’. The intensity should be very close to the

competition rhythm, which will imply high lactate concentrations (above 6

mmol / l).

R.L. Large repetitions:

Volumes are programmed around 1000 or 1500 meters. Distances from 150 to 300 m. and in a

high intensity. The rest intervals are wide to allow a good recovery.

Example: 6x200 st/6' , at 6-8” from the personal best.

Zone 4

R.M. Repetitions Medium:

The total volume is from 600 to 800 meters. The distance of the repetitions is from 75 to 150

meters, in number of 5 to 8 sets.

Example: 6x150 st/8' Below the reace pace of 400 .

B.R. Broken Bets:

Fractionation of the distance of competition, in this case 400 meters, in shorter distances with

short rest intervals. Repeat each sets up to four times.

Example: 3 x (4x100/10")/5' at competition intensity.

Methods of training for the development of speed.

Zone 5

IIMC Speed capacity

Volume:100 – 400 m.

Distance; 8 – 25 m.

Rest: 0:45” to 75” sc

Example: 4x(4x25/30”)/5’

RC Speed capacity

Volume:100 – 300 m.

Distance; 25 – 50 m.

Rest: 3’5’

Example: 6x25/5’

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Evolution of the VO2Max in the test 400m.

Oxygen deficiency

VO2Max

Lactate Peak

VO

2M

ax m

l/kg

/min

Time (seconds)

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Planning model Stable load.

Adaptado de Oca, A; Navaroo, F (2010)

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Physiological requirements in relation to maximum effort time

Adaptado de Keul, Doll y Keppler (1972)

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How I distribute these training methods on the planning?

ZON

E 1

BASIC SPECIFIC COMPETITIONZO

NE

1ZO

NE

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C.E.

ZON

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C.V.E

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I.E.L.D

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ZON

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ZON

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C.I

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ZON

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I.E.L

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I.E.M

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I.I.S

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L.R.

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M.R.

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S.R.

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S.P

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Adaptado de Oca, A (2010)

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“A Champion is BORN , but primarily MADE”

“No one has enough TALENT to win only with it"

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Competitive performance determining factors.

Adaptado de Navarro, Oca y Castañon (2008)

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Relative importance of training contents according to distance of competition.


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Typical training workouts

Basics components


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Relative importance of training contents according to distance of competition.


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How much training to develop the swimmer's abilities?


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Number of weekly sessions.

Components training 400 m. 800 m. 1500 m.

Components Sub-com Min Max Min Max Min Max

Endurance

Light AE 2 7 5 9 5 10

Medium AE 2 5 3 6 3 7

Intens AE 2 4 2 4 1 3

AN LA 1 3 1 2 1 2

Race Pace 1 4 1 3 1 2


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Subirana, Carles (2016)

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and remember…

"Future Olympic medalists and finalists, at 2024 Olympic Games , are already training in our clubs and with our

coaches"

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Doubts:

[email protected]

Sponsoritzed by

www.turbo.es

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how to train distance swimmers · 2017. 1. 23. · the total volume is divided from 2000 to 5000...

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