training to race correlating goal times with practice times jim richardson university of michigan

Training To Race

Correlating Goal Times with Practice Times

Jim RichardsonUniversity of Michigan

Training to Race

My Journey (still in progress) Volume vs. Intensity

Old Plans Get to max volumes within 6 weeks Taper and swim fast first semester Taper and swim not that much faster second semester Weaker swimmers did not improve as much as I thought they could

New Plans Long, gradual build up to maximum volumes (2nd or 3rd week in Jan.)

“Into Thin Air” 3 day rest meet before Thanksgiving (swim fast without sacrificing a lot of training) Resume training progression quickly Taper and swim fast at Big Tens Re-taper and swim faster at NCAA’s (really important now) Weaker swimmers are showing more improvement More time for more dryland strength and conditioning 1st semester (muy

importante)

Training to Race“Periodization and the Systematic Sport Development Process” by Vern Gambetta, Olympic Coach, Volume 16 Number 2, Summer 2004

Systematic approach Distribution of training loads based on competition goals Defined structure for progression Sequential building block application Set time frame for the plan All training components are addressed in the pursuit of

specific competition goals Reflects undulatory nature of adaptation** Systematic manipulation of volume, intensity, and density Method(s) for monitoring training and evaluating

competition results (goal times)

Training to Race“Periodization and the Systematic Sport Development Process” by Vern Gambetta, Olympic Coach, Volume 16 Number 2, Summer 2004

Overriding Principles Progression

Simple to complex, easy to hard, general to specific Accumulation

Training effect accumulates over time (i.e. month, years) Variation

Systematic variation in volume, intensity, frequency, and exercise selection

Context Where things fit in the continuum

Overload Gradually apply stress at a level beyond current adaptation level

Recoverability Allow for individual ability to recover from training Are they thriving or surviving???

Training to Race - Volume

Systematic manipulation of VOLUME, and intensity

VolumeWhat are the endurance capabilites

of your athletes?Testing – T-10, T-15, T-20, T-30

What is a reasonable maximum per workout?

Seasonal Volume

0

10000

20000

30000

40000

50000

60000

70000

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23

Weeks

YDS

3S Seasonal Volume

Linear Volume

USA Seasonal Planner

Training Periodization - Intensity

Systematic manipulation of INTENSITY Intensity is the required speed for each segment

of the workout (Training Zones) Aerobic markers

Best times - average pace T15, T20, T25, T30, Mile time, 500 time

Anaerobic markers Front end & Back end - Best times / Goal times

50, 100, 200 VO2 max, 2nd 50 of 100 pace

Top End Speed 25, 15, 12 1/2

Training to Race - IntensityCHARACTERISTICS OF ENERGY ZONESUSA Swimming – Genadijus Sokolovas

ZONE ZONE DESCRIPTIONTIME

LIMITS HR

VaThis is your maximal, all-out effort. Thankfully it won’t last longer

than 12 seconds! 8-12 sec <143

VbSame as above, with emphasis on how long you can keep your

maximum effort without loosing much speed. 12-40 sec 143 - 182

IVa

This zone is not for the faint of heart, and is used primarily during the competition phase of your season to improve both anaerobic and

aerobic capacity. Allow plenty recovery time!!! 40-100 sec 182 - 192

IVbPretty much the same as above with emphasis on improving your

ability to tolerate "pain" at suggested speed levels. 100-180sec 192 - 191

I I Ia

This is the zone for classic interval workouts. Purely anaerobic. Expect possible muscle soreness and "heavy legs (arms)" after

exercising in this zone. 3-7 min 191 - 188

I I IbSame as the above with emphasis on improving your ability to repeat

intervals without losing speed in each repetition. 7-15 min 188 - 181

I I

This zone marks the transition between aerobic and anaerobic exercise. The lower number of your Heart Rate (in red at right) is a

good indicator for your "Anaerobic Threshold" (LT). 15-30 min 181 - 169

IaAerobic Sub-zone. The upper level of suggested Heart Rate (at right)

is the lower boundary of your "Anaerobic Threshold". 30-60 min 169 - 151

IbExercise in this zone is a pure aerobic effort and is the best place for

exercise with the goal of losing excess weight. >1 hour <151

Calculated Anaerobic Threshold (LT)

AEROBIC

Creatine Phosphate / Anaerobic

Alactic

ANAEROBIC

3S Energy Systems

Training to RaceUSA Swimming Season Plan Designer - Dr. Genadijus Sokolovas

Computerized periodization for volume, intensity, and density Individualized based on athlete’s performance

level Flexible – allows for some coach alteration Research-based No training paces

Worksheet

USA Swimming Seasonal Plan Designer

Training to Racehttp://www.3scoach.com Dr. Sergei Beliaev

3 S Coaching System Computerized periodization for volume, intensity,

and density Individualized based on athlete’s performance

level Flexible – allows for coach alteration Research-based Coaches’ user group via email

Training to Race

Goal timesAvoid using goal times as the ultimate

criteria for successRemember the “Normal Curve”“If I hit my times, I’m a winner, if I don’t,

I’m a loser.”They are an opportunity to learn and

take responsibility

Training to Race

How I do time in ExcelThanks Chris Corragio!!!Minutes & seconds to seconds

1:50.0 = 110 seconds= int(cell/100)*60 + cell - int(cell/100)*100

Seconds to minutes & seconds110 seconds = 1:50= int(cell/60)*100 + cell - int(cell/60)*60

Worksheet

Training to Race

Determine goal times / pacesCreate sets that correlate with

those times

Training to Race

Goal times in practiceHow to determine goal times / paces

Distance Goal Paces 1650 / 1500m, 800m, 500 / 400m

Middle Distance Goal Paces 200, 100

Sprint Goal Paces 50, 100

Worksheet

Training to Race - Creating Sets

Parametric Training One of a set of measurable factors (i.e. distance, interval,

repetitions, or speed) that defines a system and determines its behavior and is varied in an experiment (i.e. training)

Manipulate only one variable Maintain speed, interval, repetitions - increase the

distance swum Increase speed - maintain distance, interval,

repetitions Increase repetitions - maintain distance, interval,

speed** Cause/effect is easier to determine when only 1 variable is

manipulated

Training to Race – Sets

Distance setsN x 100 @ 1:30

Hold mile pace -:01N x 50 @ :45

Hold 500 pace -:01N x 50 @ 2:00 / 3:00 / 4:00 / 5:00

Hold front end 100-200 speed

Worksheet

Training to Race – Example

DistanceN x 100 @ 1:30, hold mile pace -:01

Emily Brunemann Oct. - Nov. averaged :57.5 / Nov. 18 swam 16:04 (58.4) Dec. - Jan. averaged :56.7 / Feb. swam 15:51 (:57.6)

N x 50 @ :45, hold 500 pace -:01Emily Brunemann

Oct. - Nov. averaged :27.5 / Nov. 16 swam 4:47.8 (:28.7)

Dec. - Jan. averaged :26.8 / Feb swam 4:39.6 (:27.9)

Worksheet

Season plan


Middle DistanceN x 100 @ 2:00, VO2max (based on 200)

N x 50 @ 1:00, VO2max (based on 200)N x 100 @ 8:00, (94% of 100)N x 50 @ 1:30, 2nd 50 of 100 (Back end)N x 50 @ 2:00 / 3:00 / 4:00 (Front end)N x 25 @ 2:00, (Top end)N x 15 @ 1:00 or more (Top end)

Worksheet

Season plan


Middle Distance6 x 100 @ 8:00, 94% of 100

From a push, avg. x 2 - 200 timeN x 50 @ 1:00, 200 pace (br/fly -:01)

Melissa Jaeger :27.8 on set, 1:56.2 (29.05)

Keenan Koss 28.5 on set, 1:59.4 (29.85)

WorksheetVO2max


Middle Distance N x 50 @ 1:30, 2nd 50 of 100

Multiple examples - .94 correlation N x 50 @ 2:00-5:00, Front end speed

No correlations - just go fast!!“If you want to swim fast, you have to swim

fast” - JCU N x 25 @ 2:00, Top end speed

See N x 50 above

Worksheet

2nd 50


SprintN x 50 @ 1:00, VO2max (200)N x 50 @ 1:30, 2nd 50 of 100 (Back end)N x 50 @ 2:00 / 3:00 / 4:00 (Front end)N x 25 @ 2:00, (Top end)4-10 x 15 @ 1:00-1:15 (Top end)

Worksheet

Training To Race

Correlating Goal Times with Practice Times

Jim RichardsonUniversity of Michiganwww.wolverineswimcamp.com

Dryland Training Periodization

Systematic Performance Development

Jim RichardsonUniversity of Michigan


Dryland TrainingVern Gambetta (www.gambetta.com)Practically no shoulder problems in 3 years!No specific swimming movementsGreater strength, fitness, flexibilitySignificantly faster swimming!Swimmers really like the training! Except

for circuit, most workouts last about 25 minutes.


Basic principles Multi-plane / directional Four basic types

Upper body, Lower body, Core, Total Body Non-swimming specific movements

Systematic manipulation of volume, intensity, and density Volume

What are the endurance capabilites of your athletes? Intensity

Low intensity = higher volume High intensity = lower volume

Density Volume of work per unit of time Time under tension

Training Periodization - Dryland

HybridTaper

Document

Document

Phase 4 Circuit

Worksheet

LEG / UPPERPERIODIZATION


ToolsHex Dumbbells

DB Complex High pull - Alternate Press - Squat - Row

DB Combo Curl & Press - Over the top - Wipe Your Nose - Row


• Gymnastic Rings (www.ringtraining.com) / Jungle Gym (www.lifelineusa.com)

• Pull ups• Rowing• Dips• Push ups• Jacknifes• French Curls

• Beginner to advanced


Lane Gainer Tubing www.lanegainer.comCore Training

High/LowSide to SideChoppingBig Circles

Upper BodyPunching – Rowing – French Curls – Nordic

Trac


Medicine Balls (bounce) 3-4 kg./6.6-8.8 lbs. www.lifelineusa.comWall Series

Overhead – Soccer – Chest Pass – Down the side – Front Cross – Around the back

Core SeriesDown the side – Front Cross – Half Chop –

Around the back – Seated “V” toss – Seated sides toss – Sit ups


Aerobic Steps

www.wolverinesports.comUpper Body

Arm step upsProps for advanced ring / push up exercises

Lower BodyStep ups


Leg TrainingExercises

Squat x 20 – Step up x 20 – Lunges x 20– Squat Jumps x 10

Circuit – all 4 exercises sequentiallyProgressive in nature over 6 weeksStart at 2 cycles, rest 2:00, then 1 more cycleBuild to 5 straight cycles with no rest between at

end of 6 weeks

QuickTime™ and aDV/DVCPRO - NTSC decompressor

are needed to see this picture.

Training Periodization

[email protected]

“Mindset” by Dr. Carol Dweck

training to race correlating goal times with practice times jim richardson university of michigan

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