Middle Distance Training

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

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

500 Yard 400 Meter

Keller 4:12.12 3:44.11

Vanderkaay 4:12.55 3:49.67

Dolan 4:08.75 3:48.99

Hurd 4:15.80 3:49.08

Piersma 4:14.55 3:49.72

Thompson 4:14.71 3:51.70

Malchow 4:17.48 3:52.60

MD @ Michigan / CW

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 STK 3000 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500

PVK fr 28:22.0 :56.7

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

NAME STK 3000 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500

MP fr 28:45.0 :57.5

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


CT fr 28:50.0 :57.7

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)


PVK fr 2:45.0 :56.3

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


MP fr 2:47.0 :57.0

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


CT fr 2:47.5 :57.2

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


PVK fr 4:12.5 :55.9

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


MP fr 4:15.0 :56.4

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


CT fr 4:17.5 :57.0

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

Maximum Effort 500 SwimAerobic /EN1 (White/Pink) and Anaerobic /EN2-3 (Red,

Blue, Purple_ - Threshold Training Paces with corresponding heart rate (10 sec)

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 StrokePACE / 100

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

PVK free :55.9:54.5 1:52.7 4:48.3 :53.5 1:48.5 4:34.5 :49.9 4:24.1 4:51.0

MP free :56.4:55.0 1:53.7 4:50.9 :54.0 1:49.5 4:36.9 :50.4 4:26.5 4:53.6

CT free :57.0:55.6 1:54.9 4:54.0 :54.6 1:50.6 4:39.9 :50.9 4:29.3 4:56.7

KK free :58.1:56.7 1:57.2 4:59.7 :55.7 1:52.8 4:45.3 :51.9 4:34.5 5:02.4

ZM free :58.9:57.4 1:58.8 5:03.8 :56.4 1:54.3 4:49.2 :52.6 4:38.3 5:06.6

JC free 1:00.2:58.7 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 SWIMMINGT30 BASED ENDURANCE TRAINING PACES (AVERAGE TIME PER 100 FOR A 30 MIN. SWIM)

ANAEROBIC THRESHOLD TRAINING PACES (4mm) - RED

:10 heart rate = 27 - 29T-30 AVG :10-:15 REST INTERVALPACE/100 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 :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 4:57.3

:56 :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 5:02.7

:57 :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 5:08.1:58 :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 5:13.5

:59 :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 5:18.9

1:00 :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

1:01 :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 5:29.8

1:02 :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 5:35.2

1:03 :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 5:40.6

1:04 :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 5:46.0

1:05 :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 5:51.41:06 :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 5:56.8

1:07 :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 6:02.2

1:08 :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 6:07.6

1:09 :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 6:13.0

1:10 :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 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 23-25/10sec30 sec extra rest

3 X 800 on 9:30 (Descend 1 thru 3)400/400 white (EN-1) 4:32-4:32400/400 pink (EN-1) 4:29-4:29400/400 red (EN-2) 4:18-4:18HR 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

T-30 AVG

PACE/100 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

:30-1:30 REST INTERVAL


VO2MAX TRAINING PACES (8mm) - PURPLE

:10 heart rate = 30+

Wed PM Main Set: VO2 maxMiddle Distance 400 yards

4 X 400 on 10:00 Broken swim200 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 4:19Total distance = 16004 minutes active rest recovery

Wed PM Main Set: VO2 maxMiddle Distance 200

4 X 200 on 8:00 Broken swim50 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 testingTraining 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 Paces GOAL TIME

: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 1:07.821:00.00 1:03.83 1:04.52 1:05.22 1:05.93 1:06.67 1:07.42 1:08.18 1:08.97

90% 89% 88% 87%94% 93% 92% 91%

GOAL TIME

1:30.00 1:33.75 1:34.74 1:35.74 1:36.77 1:37.83 1:38.90 1:40.00 1:41.121:31.00 1:34.79 1:35.79 1:36.81 1:37.85 1:38.91 1:40.00 1:41.11 1:42.251:32.00 1:35.83 1:36.84 1:37.87 1:38.92 1:40.00 1:41.10 1:42.22 1:43.371:33.00 1:36.88 1:37.89 1:38.94 1:40.00 1:41.09 1:42.20 1:43.33 1:44.491:34.00 1:37.92 1:38.95 1:40.00 1:41.08 1:42.17 1:43.30 1:44.44 1:45.621:35.00 1:38.96 1:40.00 1:41.06 1:42.15 1:43.26 1:44.40 1:45.56 1:46.741:36.00 1:40.00 1:41.05 1:42.13 1:43.23 1:44.35 1:45.49 1:46.67 1:47.871:37.00 1:41.04 1:42.11 1:43.19 1:44.30 1:45.43 1:46.59 1:47.78 1:48.991:38.00 1:42.08 1:43.16 1:44.26 1:45.38 1:46.52 1:47.69 1:48.89 1:50.111:39.00 1:43.13 1:44.21 1:45.32 1:46.45 1:47.61 1:48.79 1:50.00 1:51.241:40.00 1:44.17 1:45.26 1:46.38 1:47.53 1:48.70 1:49.89 1:51.11 1:52.361:41.00 1:45.21 1:46.32 1:47.45 1:48.60 1:49.78 1:50.99 1:52.22 1:53.481:42.00 1:46.25 1:47.37 1:48.51 1:49.68 1:50.87 1:52.09 1:53.33 1:54.611:43.00 1:47.29 1:48.42 1:49.57 1:50.75 1:51.96 1:53.19 1:54.44 1:55.731:44.00 1:48.33 1:49.47 1:50.64 1:51.83 1:53.04 1:54.29 1:55.56 1:56.851:45.00 1:49.38 1:50.53 1:51.70 1:52.90 1:54.13 1:55.38 1:56.67 1:57.981:46.00 1:50.42 1:51.58 1:52.77 1:53.98 1:55.22 1:56.48 1:57.78 1:59.101:47.00 1:51.46 1:52.63 1:53.83 1:55.05 1:56.30 1:57.58 1:58.89 2:00.221:48.00 1:52.50 1:53.68 1:54.89 1:56.13 1:57.39 1:58.68 2:00.00 2:01.351:49.00 1:53.54 1:54.74 1:55.96 1:57.20 1:58.48 1:59.78 2:01.11 2:02.471:50.00 1:54.58 1:55.79 1:57.02 1:58.28 1:59.57 2:00.88 2:02.22 2:03.601:51.00 1:55.63 1:56.84 1:58.09 1:59.35 2:00.65 2:01.98 2:03.33 2:04.721:52.00 1:56.67 1:57.89 1:59.15 2:00.43 2:01.74 2:03.08 2:04.44 2:05.841:53.00 1:57.71 1:58.95 2:00.21 2:01.51 2:02.83 2:04.18 2:05.56 2:06.97

96% 95% 94% 93% 92% 91% 90% 89%

200 Meter / Yard Percentage Chart

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

1 s t M ac rocyc le1 2 w eeks

A ll lon g cou rse

2 n d M ac rocyc le1 5 w eeks

5 0 % sh ort cou rse5 0 % lon g cou rse

3 rd M ac rocyc le3 w eeks

tap er p eriod8 0 % sh ort cou rse

C o lleg ia te season 3 0 w eeks

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

1 s t M ac ro 3 weeksaerob ic /

sk ill d eve lop m en tH eart ra te < 1 5 0

2 n d M ac ro1 5 w eeks

A ll tra in in g zon es

3 rd M ac ros3 w eeks tap erU S N ation a ls

1 8 w eeksA p ril 1 5 - A u g 1 5

A ll lon g cou rse

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

0

2

4

6

8

10

12

14

Km

Days

3 Day Micro Cycle; 5 Workouts

Monday AM

General

Monday PM

Threshold Training Zone EN-2

Tuesday AM

General

Tuesday PM

Active rest EN-1 & EN-3

Wednesday AM

OFF

Wednesday PM

VO2max or Lactate work

Day 1 Micro Cycle – Mid Season

Monday AM

Aerobic Technique

Pull Set/Free 2000 - 3000

Kick/Endurance- 800-1200

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


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 Rest3 X (300 free + 100 casual on 1:30)Descend 300’s 1 thru 33 X (200 free + 100 casual on 1:30)Descend 200’s 1 thru 33 X (100 free + 100 casual on 1:30)Descend 100’s 1 thru 33 X (4 X (50 casual + 50 free pace)1st round + 1.0 sec per 50 :27’s 2nd round at pace :26’s3rd round at –1.0 sec per 50 :25’sTotal distance = 3900


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

Strength Dryland

• Upper body

• Lower body

• Core

• Stretching• Swimbench• VASA trainer• Pliometrics• Medicine ball• Stretch cords

Middle Distance Week at a Glance

Monday Thursday Distance Free with D’men

Tuesday Friday Middle Distance

Free – active rest

Wed Am Sat AM Freestyle –VO2 max, Lactate peak, or test set

Wed & Sat PM

Sunday 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

[email protected]

www.wolverineswimcamp.com

www.clubwolverine.com

www.mgoblue.com

“The Swim Coaching Bible”Edited by Hannula & Thornton

Human Kinetics Publisher

http://www.wolverineswimcamp.com/

http://www.clubwolverine.com/

http://www.mgoblue.com/

T-30 AVG

PACE/100 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

:10-:15 REST INTERVAL


SUB-THRESHOLD TRAINING PACES- WHITE

:10 heart rate = 24 -26

Middle Distance Training

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