DEVELOPMENT OF DEVELOPMENT OF ENDURANCE IN YOUNG ENDURANCE IN YOUNG SWIMMERSSWIMMERS

A.R.VorontsovA.R.Vorontsov PhD, GB Swimming, PhD, GB Swimming, Russian State Academy of Physical Education Russian State Academy of Physical Education © A. R. Vorontsov, 1998. Last upgrade – 07. 2005

AG TRAININGAG TRAININGMAIN OBJECTIVES:MAIN OBJECTIVES:

OPTIMAL DEVELOPMENT OPTIMAL DEVELOPMENT

OF MOTOR ABILITIES OF MOTOR ABILITIES NEEDED TO SUCCEED IN ADULT ELITE SWIMMERSNEEDED TO SUCCEED IN ADULT ELITE SWIMMERS

BUILDING OF SPECIFIC BODY TYPE BUILDING OF SPECIFIC BODY TYPE AND COMPOSITIONAND COMPOSITION

BUILDING OF SPECIFIC STRUCTURE OFBUILDING OF SPECIFIC STRUCTURE OFSPORT ABILITIESSPORT ABILITIES

LEARNING OF MOTOR SKILLS LEARNING OF MOTOR SKILLS

Performance results in AG are secondary!Performance results in AG are secondary!

Teaching CoreTeaching CoreSwimming Skills Swimming Skills

Development of Aerobic Development of Aerobic Capacity & EfficiencyCapacity & Efficiency

Development ofDevelopment ofAerobic Power & Capacity Aerobic Power & Capacity Specific Strength and Specific Strength and Strength EnduranceStrength Endurance

Development of AnaerobicDevelopment of AnaerobicSystem and Maximal PowerSystem and Maximal Power

Before puberty

Before & during puberty

After puberty

Training of age group swimmers Training of age group swimmers SHOULD BE FOCUSED ONSHOULD BE FOCUSED ON

SKILL TRAININGSKILL TRAINING and and

development of Endurancedevelopment of Endurancei.e. - i.e. - Power, Capacity and EfficiencyPower, Capacity and Efficiency of the of the

energy delivery systemsenergy delivery systems

Part II.Part II.

George Haines,George Haines, “Swim Magazine”, April 1996 “Swim Magazine”, April 1996

“…“…Tom Jager, Rick de Mont, Don Schollander, Tom Jager, Rick de Mont, Don Schollander, Mark Spitz & Matt Biondi, all started as distance Mark Spitz & Matt Biondi, all started as distance and middle distance swimmers. You only have to and middle distance swimmers. You only have to look back in history to see the number of look back in history to see the number of swimmers who were good at distances…”swimmers who were good at distances…”

+Jim Montgomery+Jim Montgomery+Vladimir Bure+Vladimir Bure

+Alex Popov+Alex PopovPeter van der Peter van der

Hoogenband Hoogenband +…+…+…+…

+Mark Foster+Mark Foster

Aerobic training of age group swimmers Aerobic training of age group swimmers is accompanied by significant improvement is accompanied by significant improvement

of result throughout the entireof result throughout the entirerange of swimming distances [50-1500]range of swimming distances [50-1500]

----------Sprint focused training Sprint focused training

improves results mostly in sprint eventsimproves results mostly in sprint events

Profound effect of aerobictraining

Limited effect of anaerobictraining

ENDURANCE TRAINING OF ENDURANCE TRAINING OF AGE GROUPERS:AGE GROUPERS:

How often and how much they should train? How often and how much they should train?

Are there any optimal numbers of Are there any optimal numbers of swimming volumes per: week, month, year?swimming volumes per: week, month, year?

How to find out whether training volume and How to find out whether training volume and intensity match to adaptation ability of young intensity match to adaptation ability of young swimmers?swimmers?

Scientific recommendationsScientific recommendations:: education, clinics, books, etc.

Practical experience, vision, ambitions, responsibilityPractical experience, vision, ambitions, responsibility

Individual approach:Individual approach: age, maturity, abilities, training history

Monitoring of training workloads, working capability,Monitoring of training workloads, working capability,physiological response, adaptation and growthphysiological response, adaptation and growth

Systematic medical control

Availability of facilities, pool time, water tº

Personal moments

Recruit and attract young swimmers best Recruit and attract young swimmers best suited to swim in your program and suited to swim in your program and

sharing your coaching philosophysharing your coaching philosophy----

Set clear standards for squad selection for each level of swimmers based on:

training commitment, level of performance, age, level of maturation, etc…

“…“…even though I was the even though I was the slowest swimmer in the pool, slowest swimmer in the pool, I could gauge my progress I could gauge my progress against the stop-watch, against the stop-watch, and could feel successful, in and could feel successful, in spite of losing races…” spite of losing races…” 

John NABER:John NABER:

Criteria for individual Criteria for individual assessment and assessment and selectionselection

1.Training Attendance:Training Attendance:good - >> 85%, excellent - 100%

2.Training Performance:Training Performance:real AG starts from regular training performance

(age does not matter): 400 free under 5.30,

1500 free under 22.30,400 IM under - 6.00, 200 fly/200 IM - under 3.00

- now he or she is readyready for endurance trainingfor endurance training3. Competitive Performance

DISPLAY DISPLAY TRAINING AND COMPETITIVE CALENDAR,TRAINING AND COMPETITIVE CALENDAR,

MAIN SETS’ AND TRIALS’ RESULTS, MAIN SETS’ AND TRIALS’ RESULTS, WEEKLY & MONTHLY VOLUMES, WEEKLY & MONTHLY VOLUMES,

VOLUME SINCE SEASON STARTED, ETC.VOLUME SINCE SEASON STARTED, ETC.

Swimming volumes (km) performed by APSC Swimming volumes (km) performed by APSC swimmers in the season 1997-1998swimmers in the season 1997-1998

Swimmer YOB Oct. Nov. Dec. Jan. Feb. Mar. Apr. May June July Aug. Sep. Total Vol.U-Nice 1987 30.2 120.3 174.6 90.45 91.2 77.45 58.3 53.4 132.2 71.3 74.75 33.35 1007.45Harry 1987 17.1 55.1 74.8 66.2 67.7 38.8 49.85 52.2 55.2 30.3 507.25Pui Fan 1987 31.05 57.2 71.45 5.5 16.6 16.7 18.2 216.7Owen 1988 47.8 72.5 104.3 62.75 75.4 37.75 30.3 73.35 77.4 58.9 46.55 24.45 711.45Karie 1988 14.4 121.6 101.5 33.05 270.55Zoe 1987 27.15 53.05 66.1 66.25 76.6 19.45 308.6Lisa 1988 94.1 70.65 50.2 33.1 248.05Ryan 1988 37.7 84.1 39.6 20 181.4Penny 1988 12.2 48.65 13.1 12.9 14.2 30.5 17.9 68.1 38.7 26.15 30 312.4

Ruth 1990 37.3 70.7 52.05 20.2 180.25Patricia 1991 8.4 38.3 16.4 12.9 10.1 32 21.1 58.6 34.7 22.75 30.5 285.75Zack 1989 11.4 29.3 30.2 47.2 9.9 10.2 138.2Benjamin 1990 16.3 28.9 24.8 28.6 4.5 16.6 0 119.7

Jeremy 1984 84.85 100.3 52.7 97.9 111.4 70.5 113.3 88.35 76.25 200 79.25 32.45 1107.25Jonathan 1986 83.35 95 58.4 114.6 114.2 88.55 111.5 95.3 45.2 100 61.8 34.5 1002.35Jed 1985 85.25 138.1 103.1 82.5 82.95 62.05 47.7 74.45 123.8 65.6 50.15 23.75 939.35Harshad 1986 22.4 74.2 57.2 71.7 81.2 54.15 53.9 95.25 136.2 87.4 51.7 16.7 802Julian 1985 16.1 25.6 38.4 62.15 68.45 65.05 66.1 33.2 37.7 18.1 430.85Pamela 1985 4.1 56.1 48.2 30.15 23.9 40.15 23.6 72.85 33.2 20.8 30.15 383.2

Commitment & consistency in age groupers - best criteria for selection

Chan U-Nice – at the age of 14 represented Singapore at the World Championships 2001 (4x200 m free relay)

Swimmer YOB Sept. Oct. Nov. Dec. Jan. Fab. March Apr. May June July Aug. Total Vol.Girls

M.ANG 1980 108.9 205.7 164.8 165.15 83.55 141.2 157.7 96.6 163 116.25 138.8 59.35 1601.00S.Wai Yen 1984 108.9 198.9 168 169.9 105 144.6 189.5 101 162.5 96.15 124.25 62.45 1631.15D.Foong 1979 0 167.6 129.1 168.15 84.2 129.75 185.1 82 77.8 61.3 52.15 0 1137.15D.Teh 1981 91.7 166.7 112.5 155 100.5 109.65 154.1 95.5 126.85 49.15 40.05 0 1201.70L.Yi Hui 1982 48.3 141.4 140.3 84.9 97.1 101.4 90.8 85.4 119.7 83.3 53.4 0 1046.00Boys

H. ANG 1980 108.9 198.9 168 169.9 105 144.6 189.5 101 162.4 96.15 124.25 62.45 1631.05S.WaiLoon 1981 101.2 188.9 153.3 150.4 94.85 129.6 186.3 116.8 132.6 75.55 144.35 50.25 1524.10D. Foong 1981 75 177.5 142.75 151.45 83.8 144 149.05 81.9 99.65 93.7 51.45 0 1250.25R. Chang 1982 80.5 169.5 128.4 166.7 69.3 146.8 185.6 85.9 177.6 51.1 84.35 0 1345.75W.J.Ron 1982 57.4 128.2 89.35 167.55 70.7 90.45 142 71.9 137.7 73.2 77.15 0 1105.60W.J.Wyn 1982 64.9 158.1 92.65 168.35 64.8 91.45 139.5 87.3 145.05 67.1 77.85 0 1157.05D. Loo 1981 58.3 153.3 158.55 195.85 90 158.9 146.8 100.8 147.25 112.7 94.95 0 1417.40C.W.Jun 1982 68.9 143.9 100.3 138.15 68.7 117.65 158.6 77.2 103.9 60.9 57.45 0 1095.65D. Foo 1983 57.1 140.4 100.65 120.05 100.9 151.15 155.7 60.8 123.3 38 20.6 0 1068.65L/W. Lip 1983 58.9 139.2 154.8 107.75 94.4 117.8 114.4 81.5 117.5 58.35 22.6 0 1067.20K. The 1982 64.8 180.1 83.55 133.1 78.6 98.05 138.2 87.9 116.85 41.6 17.25 0 1040.00J. Heah 1979 110 62.3 141.3 171.6 103.7 146.15 181.6 80.2 139.3 66 50.75 30 1282.90J. Ghazali 1977 xxx xxx 60.7 160 103.2 162.3 155.9 89.3 177.6 127.5 174.65 32.75 1243.90W.K.Yuen 1981 57.8 151.7 82.35 127.05 86.5 109.5 83.3 101.5 135.3 63.4 76.05 0 1074.45

Swimming volumes (km) performed by swimmers Swimming volumes (km) performed by swimmers of PRAWP KL in the season 1994-1995 of PRAWP KL in the season 1994-1995

Establish LT training goalsEstablish LT training goals

Plan content of training/ “tool set”Plan content of training/ “tool set”

Control the progressionControl the progression

Plan the Progression to LT goalsPlan the Progression to LT goals

Identify potential swimmersIdentify potential swimmers

Tool Set of AG Swimming Coach:Tool Set of AG Swimming Coach:

FreestyleFreestyle – – stroke of cardio-stroke of cardio-

respiratory fitnessrespiratory fitness

KickingKicking - - basic training skill: fitness and

core body strength!!!core body strength!!!

Butterfly - the best way of specific

strength training

Steady swimming,Steady swimming,progressive increase progressive increase

of the volumeof the volume

Time controlled - Time controlled - 80% of the kick80% of the kick

Both interval and Both interval and continuouscontinuous

20x50/15x100/10x200/5x400/800-1500

IMIM swimming:swimming:second event for

every AG swimmer before 13-14

Transition from stroke-to-stroke =

fitness factor + motor learning

Optimal Training ProgressionOptimal Training Progression

Maximal use of training time in every single session

Gradual increase of the number of sessions per week: 3-4/5-6

Gradual transition toward 2-session a day training:during 3-4 days camps, during school holidays [5-10 days], alternation of 1 session a day weeks with 2 sessions per day

weeks for a few weeks or month period

Recovery days/recovery weeks when required

Introduction of a regular 2-session per day (8-9-10 sessions a week) schedule

Rick BennerRick Benner (American Swimming Magazine, 5, 2002)(American Swimming Magazine, 5, 2002) ““eight levels of our program”:eight levels of our program”:

Novice: Novice: 3 times per week x 30 min3 times per week x 30 min Developmental: Developmental: 3 x week x 45 min3 x week x 45 min Pre-Age Group: Pre-Age Group: 5 x week x 45 min5 x week x 45 min Age Group: Age Group: 6 x week x 90 min6 x week x 90 min Pre-Senior: Pre-Senior: 8 x week x 120 min [2 doubles]8 x week x 120 min [2 doubles] Senior: Senior: 9 x week x 120-180 min [3 doubles]9 x week x 120-180 min [3 doubles] National: National: 11 x week x 90-180 min [5 doubles]11 x week x 90-180 min [5 doubles] Olympic: Olympic: 14 x week x 120-180 min [2 triples]14 x week x 120-180 min [2 triples]

From AG to seniors: - progression of weekly swimming volumes of Trend Steed (coach M.Reagan, “Australian Swimming, 1998)

YEARAGE

TRAINING GROUP

SESSION/WEEK

DISTANCE/WEEK

1982 5 Nippers 2 2km1983 6 Nippers 2 2km1984 7 Dolphins 3 3-4km1985 8 Dolph.&Jun. 3 4-12km1986 9 Juniors 4 12km1987 10 Jun/pre-sen. 4 12-20km1988 11 Pre Seniors 6 20-30km1989 12 Seniors 6 30km1990 13 Seniors 7 35-40km1991 14 Seniors 8 45km1992 15 Seniors 9 40-55km1993 16 Seniors 10 40-60km1994 17 Seniors 11 40-70km1995 18 A.I.S. Oct-16 40-90km1996 19 A.I.S. Oct-16 40-90km1997 20 A.I.S. Oct-16 40-90km

350 -600 km a season

500-700 km a season

750-1000 km a season

1200-1400 km a season

1500-1700 km a season

1800-2000 km a season

2200-2400 km a season

2200-2600 km a season

2400-2800 km a season

State Committee for Physical Culture and Sport Department of Swimming/Department of Sports Reserves-1988

The Program for Junior Sport Schools, Special Schools of Olympic Reserve TRAINING SCHEDULEN Types of preparation and parameters Learning Groups Training Groups Groups of Exellence

Age in the beginning of training season 10 11 12 13 14 15 16________________________________________________________________________________________________________________________

1 Number of Training Weeks 52 52 52 52 52 52 522 Number Hours per Week 12 16 18 20 22 24 283 Swimming Sessions Per Week ** 6 6 6-9 b 6-12 b & g 6-12 b & g 6-12 b & g 6-12 b & g

6-12 g4 Number of Training Sessions on Land per week

girls 1--2 1--2 1--3 2--3 1--3 1--2 1--2boys 1--2 1--2 2--4 2--4 2--4 2--4 2--3

5 General physical training [land+water], hoursgirls 314 456 454 240 251 230 138boys 314 456 240 124 104 80 135

6 Special physical and technical preparation, hoursgirls 268 324 400 688 766 855 1153boys 268 324 614 804 913 1005 1156

7 Total number of hours per season 624 832 936 1040 1144 1248 14568 Total swimming volume per season, KM

girls 200-300 300-400 800-1100 1000-1300 1300-1600 1500-1800 2100-2400boys 200-300 300-400 400-600 950-1150 1100-1300 1300-1600 1900-2100

9 Ratio of training loads to be performed in different training zones (regimes): %

A1/A2 BE-1 40.5 30 25 22 20 18 17E-1 BE-1 46 50 54.5 54 52 47.5 43E-2/E-3 BE-2 10 15 16 19 21 26 30SP1, SP2 SPE 2 3 3 3 5 6 7SP3 SPDE 1.5 2 1.5 2 2 2.5 3_________________________________________________________________________________________________________________________** - depending upon stage (period) of the sport season.

More volume & intensityFor girls at every age from

11 to 17 years

Training progression of Ian Thorpe

 

Training sessions a week Average Swimming   50 m 100 m 200 m 400 m 

AGE Swimming Land Volume per week   free  free free free 

9 1x1 hour xxx 2-3 km   33.11 1.12.45  

10 3x1 hour xxx 6-8 km   31.59 1.09.92 2.48.00  

11 3x1 hour 3x30' 7-9 km   29.69 1.06.22 2.22.75  

125x1.5 hours 3x45' 20-25 km   27.46 58.81 2.04.60  

13 6x2 hours 3x30' 30-40/40-50 km 25.75 55.83 1.58.50  

14 8x2 hours 3x45' 40-70 km   24.78 52.49 1.52.83/1.50.073.53.44/ 3.49.6

1510x2 hours 3x1 hour 50-80 km     50.21 1.46.70 3.44.35 

1610x2 hours 3x1 hour 50-80 km     49.71 1.46.00 3.41.83

1710x2 hours 3x1 hour 50-90 km      

1810x2 hours 3x1 hour 50-80 km            

Bob Bowman: Progression of Michael PHELPS 9-10 years of age:

4 sessions a week x 75 min 5 session x 90 min Aged 10 – ranked 1st in 200 IM and 200 fly

11-12 years of age:

5 sessions a week x 120 min Trained with 13-14 years old swimmers. Stroke development BR, Fly and free. Age 12 – ranked 1st in 50 fly/100 fly/200 IM.

13-14 years:

6 sessions a week x 120 min + 2 session x 90 min

1999 – still 13 years old - ranked 1st in 200 fly, 400 IM, 1500 free -2.04.68/ 4.31.86/ 16.00.4

BREAKTHROUGH: at the age of 14-15 – 7 sessions a week x 150 min + 2 sessions x 90 min

Summer time - 10 sessions per week x 120-150 min

Butterfly is a keystroke to challenge people who are talented !

Bob Bowman: Progression of Michael PHELPS

2000 Spring Nationals – Still 14 years old – 200 fly= 1.59.6 final 1.57.66/ 200 IM 2.05.54 / 400 IM 4.23.86

2000 aged 15 – Olympic Trials focus on 200 fly (still did IM). Fly = 1.58.61-1.58.24-1.57.48 Failed IM

Aftermath preparation to Sydney Olympics:

Planning day after swimming: Refocusing back to water in Sydney

flight home/camp in Australia: 1.57.30-1.57.00-1.56.50

High Performance Stage – 15-16 years of age/7 days a week

Winter 6 sessions x 180 min + 5 sessions x 120 min

Year 2001 – turned to pro

The most precious quality in younger AG swimmers - they do not know their limits - what they can or they do not know their limits - what they can or “cannot” do“cannot” do – coach can develop a programme matching his/her vision or dream, ambitions...

Use this quality with great caution and patience !great caution and patience ! - Training is a movement toward the limits, not beyond

Rational training expands the boundaries of individual abilities

Excessive training destroys all positive achievements

REST IS THE NECESSARY ELEMENT REST IS THE NECESSARY ELEMENT OF ADAPTATIONOF ADAPTATION

• To avoid over-reaching and over-training and maintain optimal growth rate:- an optimal rate of training volume’s increase-- an optimal ratio of aerobic and anaerobic workloads- an optimal rest at the level of training session, week an optimal rest at the level of training session, week cycle, meso-/ and macro-cycles is importantcycle, meso-/ and macro-cycles is important (Adaptation Weeks ON DEMAND)(Adaptation Weeks ON DEMAND)

The fact that children recover faster than adults The fact that children recover faster than adults after both aerobic and anaerobic exercise after both aerobic and anaerobic exercise

does not mean that their adaptation abilities does not mean that their adaptation abilities are as high as in adultsare as high as in adults

That’s not a swimming volume itself That’s not a swimming volume itself but intensive swimming volume andbut intensive swimming volume and

lack of the rest lack of the rest represent a potential represent a potential

danger for AG swimmers’ healthdanger for AG swimmers’ health

Reverse side of the coin: “Too little/too late..!”

Artificial restrain of rational training may Artificial restrain of rational training may prevent young athletes from achieving prevent young athletes from achieving their full physical potentialtheir full physical potential

Optimal hardship and duration of Optimal hardship and duration of training stimuli provides optimal training stimuli provides optimal development of motor abilitiesdevelopment of motor abilities

Training should be optimized in respect to swimmers’ age,Training should be optimized in respect to swimmers’ age,maturity, talent, skill and projected performance inmaturity, talent, skill and projected performance in

the futurethe future

Career progression for 400 M Free, Women

© S.Gordon, © algorithm - G.Sokolovas

400 Free- womenFAST TRACK MIDDLE TRACK SLOW TRACK

AGE TIME % to goal TIME % to goal TIME % to goal10 05:13.9 79.00% 05:54.3 70.00% 06:46.6 61.00%11 04:48.7 85.89% 05:09.8 80.05% 05:34.2 74.21%12 04:32.7 90.95% 04:44.5 87.16% 04:57.5 83.37%13 04:24.0 93.95% 04:30.6 91.66% 04:37.5 89.37%14 04:16.6 96.63% 04:20.5 95.21% 04:24.4 93.79%15 04:11.8 98.49% 04:13.4 97.87% 04:15.0 97.26%16 04:09.3 99.46% 04:09.7 99.31% 04:10.1 99.16%17 04:08.0 100.00% 04:08.0 100.00% 04:08.0 100.00%

Possible patterns of result progression to achieve the planned goal fast track vs slow track

“Corridor”/”Window of opportunitynarrows with every year of age !

Coach & Swimmer - Don’t be late!

Potential Olympic ChampionPotential Olympic ChampionTwo years before OlympicsTwo years before OlympicsMust be ranked among bestMust be ranked among best

50 in the World50 in the World

NB!

How hard?How hard? Training Intensities for age Training Intensities for age groupersgroupers

Cardio-vascular response to workloads of different intensity in children and adolescents

Before growth spurt the size of heart and major blood Before growth spurt the size of heart and major blood vessels is small. Organism can respond to increase of vessels is small. Organism can respond to increase of intensity exceptionally by increasing HR intensity exceptionally by increasing HR In pre-In pre-pubescent age-groupers even moderate aerobic pubescent age-groupers even moderate aerobic exercises may be accompanied by very high values of exercises may be accompanied by very high values of HRHR

Lengthy exposure to intensities causing high HR - is a Lengthy exposure to intensities causing high HR - is a factor of risk, leading to overtraining factor of risk, leading to overtraining In pre-pubescent swimmers extensive aerobic training In pre-pubescent swimmers extensive aerobic training should be a prevailing form of endurance trainingshould be a prevailing form of endurance training

Recommended Training Regimens for age- Recommended Training Regimens for age- group swimmers (HR intensity zones)group swimmers (HR intensity zones)

Table 4. Zones of Metabolic Power and Heart Rates for Endurance Training ofYoung Swimmers 9-15 Years of Age.

Age in

Years

Aerobic-1

TR-1a [A1,2]

Aerobic-2

TR-1b [E-1]

Aerobic-AnaerobicTR-2 [E-2]

Anaerobic-Aerobic

TR-3 [E-3]

Glycolytic(A, B, C)

TR-4[SP1/SP2]

9-11 150-160 160-175 175-190 190-200 above 200

12-13 140-155 155-165 165-180 180-190 above 190

14-15 130-145 145-160 160-175 175-185 above 185

TR 1a + TR-1b - “aerobic” threshold to sub-anaerobic threshold workloads [development of slow aerobic endurance = aerobic efficiency and capacity= BE-1 ];TR-2 - anaerobic threshold + TR-3 VO2 max [=aerobic power=BE-2]IV - anaerobic glycolysis [special endurance - SPE].

HR as indicator of training intensity and stress

Establish HR max of your swimmersHR max - (10-20 BBM/min)= VO2 max pace

[close to 400 m max pace]

HR max - (20-30 BBM/min)= AT pace [800 m max pace]

Minimal intensity to develop aerobic efficiency = HR max - 50 BBM

(in 9-11 year old - 150-160 b/min)Monitor dynamics of HR

during recoveryAlready among 10-12 year old may

be found individuals with very low HR at rest and after swimming - these are

potentially endurance swimmers.

Particularities of endurance training in age group swimmers - Longer rest intervals Longer rest intervals between repeats (from 30-60 sec) are between repeats (from 30-60 sec) are recommendedrecommended

Better recovery is facilitated and swimmers are Better recovery is facilitated and swimmers are

able to concentrate on stroke technique (smooth able to concentrate on stroke technique (smooth movements, correct skill elements, stroke movements, correct skill elements, stroke rate/stroke distance) rate/stroke distance)

Longer pauses allow for more coaching to occur Longer pauses allow for more coaching to occur As the ages of swimmers increase rest intervals As the ages of swimmers increase rest intervals

should be shortened and total swimming distance should be shortened and total swimming distance increased in order to provide overload and increased in order to provide overload and stimulationstimulation

:

Training categories for age-group swimmersSESSION WORKOUT SHEETCoach: Mark Date: 14/05/2002 Time: 0515-0730Pool: MAC Group: Age Group Training week: 13

Session aims / objectives:

Effort Description Time Total

4x100 Rev IM 4x50 Kick No1 (No Board)

3x100 b/k Swim 3x50 Pull No1

2x100 f/c Swim (5) 2x50 Drill No1

1x100 No1 Swim 1x50 Swim f/c 1,500

8x25 Drill IM

1x100 Swim IM X2 600

5x50 (Max 10in/out @ turn) 1x400 Pull f/c

4x50 (25 Max/25 Steady - DPS) 1x300 Kick

3x50 (15 Max anywhere) 1x200 IM Dril

2x50 Max 1x100 IM Swim

50's (1.10) Holding Stroke Count and working Turns - All No1

400 - 100 (Rest 15) 1,700

8x25 Drill b/k

1x100 b/k Swim x2 600

3x600 as: (Rest 20)

1) 300 f/c - (3x100 im) Sw im

2) Decending 75's Pull No F/C

3) 5x100 Sw im/Kick/Pull/Drill/Sw im F/C + 100 Sw im Dow n 1,800

Session distance Total 6,200

Session Analysis H R %race spd Totals

A1 - Warm-up / recovery 1,200

A1 - Skills / Drills / Technique 1,300

A1 - Basic Aerobic 50 - 70 bbm up to 75% 2,500 A1

A2 - Moderate Aerobic 30 - 45 bbm 75 - 85 2,100 A2

TH - Anerobic Threshold 20 - 30 bbm 85 - 95 600 TH

MVO2- Max Oxygen uptake 5 - 15 bbm 95 - 105 400 MVO2

LT - Lactete Tolerance 0 bbm 90 - 110 200 LT

LP - Lactate production 0 bbm 95 - 110 200 LP

SP/ Pwr -Basic speed/pow er 100 - 120 200 SP/PWR

6,200 TOTAL

2,5002,100

600400 200 200 200

6,200

0

1,000

2,000

3,000

4,000

5,000

6,000

7,000

:

BASIC ENDURANCE-1BASIC ENDURANCE-1 BASIC ENDURANCE-2BASIC ENDURANCE-2 RACE PACE (SPECIAL RACE PACE (SPECIAL

ENDURANCE)ENDURANCE) RACE SPEED

Training categories for age-group swimmers [girls under 13 & boys under 15]

DEVELOPMENT OF BASIC ENDURANCE-1

(“slow” aerobic endurance – HR=30-50 BBM)

DEVELOPMENT OF BE-1 (=A1, A2) - a major form of training for young swimmers 8-11 years of age [HR max – 50 BBM]< HR< [HR max – 35 BBM/min]

Development of BE-1 may be provided by:

continuous cyclical activities such as swimming, continuous cyclical activities such as swimming, running, skiing, rowing, walking, and cyclingrunning, skiing, rowing, walking, and cycling

gradual increase from practice to practice of the gradual increase from practice to practice of the number of exercises, number of repeats, number of exercises, number of repeats, frequency of movements frequency of movements

gradual increase of the number of training gradual increase of the number of training sessions within week cycles, meso- and macro sessions within week cycles, meso- and macro cycles cycles

sport games and general fitness exercisesport games and general fitness exercise

General Vs Specific TrainingGeneral Vs Specific Training

General fitness exercises and cyclical locomotions are efficient for development of BE-1 in girls younger than 11-13 years and boys younger 13-14 years - up to those ages occurs positive transfer of positive transfer of endurance between different types of endurance between different types of continuous activities and swimmingcontinuous activities and swimming

Positive transfer of endurance into Positive transfer of endurance into swimming decreases with the age and swimming decreases with the age and maturitymaturity

Swimming training of BE-1 includes

distance swimming with constant or variable speed from 800-1000 m up to 2000-3000 m

extensive interval training using middle (300, 400, 500, 600 m) as well as short (25, 50, 100, 150, 200 m) distances

In all AG development of BE-1 may be accomplished by using front and back crawl, drills pulling and kicking

A high level of BE-1 is a very A high level of BE-1 is a very important precondition for efficient important precondition for efficient development of BE-2, - ability to development of BE-2, - ability to perform physical work demanding perform physical work demanding maximal aerobic powermaximal aerobic power

DEVELOPMENT OF BASIC ENDURANCE-2

(“fast” aerobic endurance - HR=15-30 BBM)

Activities to develop BE-2 in pre-pubescent and pubescent children (ages 8-12 years in girls; 10-14 years in

boys) are

cross country running

skiing

rowing

circuit training with moderate resistance

swimming training

Development of BE-2 during swimming: Development of BE-2 during swimming: repeated distance training (1-4 x 500-800-repeated distance training (1-4 x 500-800-1000 m rest 1-4 min)1000 m rest 1-4 min)

maximum effort repetition training over maximum effort repetition training over middle and long distances (5-8 x 200-400 middle and long distances (5-8 x 200-400 m i=30’’-2’)m i=30’’-2’)

interval training with shorter distances interval training with shorter distances (e.g., 25, 50, 100, 150 m) and more (e.g., 25, 50, 100, 150 m) and more repetitions per set and shorter rest repetitions per set and shorter rest intervals (e.g., 60-80 x 25 m rest = 7-10 intervals (e.g., 60-80 x 25 m rest = 7-10 sec; 30-40 x 50 m rest = 10-15 sec; 16-20 x sec; 30-40 x 50 m rest = 10-15 sec; 16-20 x 150m, etc.). 150m, etc.).

In children 8-11 years of age it is normal practice to use repetitions of a short and middle length (25, 50, 100, 150, 200 m) because they generally cannot maintain efficient swimming techniques over longer distances. Longer distances (400, 800) are used time to time as a challenge

Starting with the age 11-12 – more frequent use of longer laps/distances: 400, 500, 800, 1000, even 1500 – [by the age of 12 years both in boys and girls the “adult” patterns of swimming technique are established]

!The best type of exercise to achieve VO2 max -

stage-like increase of intensity:stage-like increase of intensity:7x200 or 10x100 step-test,15x200 [des. in blocks x 3],

10x400 [des. in blocks x 4/3/2/1], 40x50 [des. in blocks x 5 or 10] ...

Optimal exposure time Optimal exposure time at VOat VO2 2 = 80-95% VO= 80-95% VO2 2 =10-15 min=10-15 min

PROGRESSIVE SETPROGRESSIVE SET06.10.2003 p.m.

1. 8x150 IM on 2.30 Stacey Elspeth Kate 10x50 kick [fly.free] on 60'' 2.56.24 3.02.05 3.02.50

3x300 padd. On 4.00 2.51.81 2.59.07 2.59.55

100 kick BK 2.49.67 2.53.45 2.56.81

6x50 fly ! On 70''1. 12x50 drills/choice 2.52.78 2.59.05 2.59.45

8x50 kick on 60'' 2.50.79 2.56.03 2.59.69

10x15!/10x15~ 2.48.40 2.52.51 2.53.71

200 drill/swim3. 3x[3x200 BR on 3.30] 2.50.45 2.58.88 2.58.88

<100~ recovery> 2.47.26 2.53.69 2.54.10

4. 800 fins 1.18.70 2.41.65 2.50.62 2.50.70

7300

RACE PACE TRAINING:RACE PACE TRAINING:(DEVELOPMENT OF SPECIFIC (DEVELOPMENT OF SPECIFIC ENDURANCE - SPE)ENDURANCE - SPE)

RACE-PACE TRAINING

Sets of ½ , ¼ or ⅛ parts of the race distance, swam at race speed. Rest intervals are usually short, but long enough to allow a swimmer to maintain target speed (broken swims)

As a target pace the present as well as desired race pace may be used

Performing 1-2 race pace set a week for 2-3 weeks for swimmers aged 13-14 and 2-3 sets x 4-6 weeks for swimmers aged 15-17 (2 –3 weeks prior to main event) should be sufficient

Focus on target speed and stroke rate while maintaining perfect technique and doing perfect turns and finishes

RACE-PACE TRAINING

Contribution of aerobic and anaerobic metabolism depends on the race length a swimmer is training for, age and individual’s maturity

This training develops sense of pace and optimal combination of the SR and SL at particular speed

Technique and SR/SL ratio is very important and Technique and SR/SL ratio is very important and should be stressed particularly in fatigue should be stressed particularly in fatigue

Swimmers are taught to understand relationship between training times and competitive race time. It improves confidence of swimmers in their ability to demonstrate target time

n x ( 2 x ½ race i=5-15”) rest 1-4 min,

n x (3-4 x ¼ race i=5-10”) rest 2-4 min

n x (8 x ⅛ race i=10-20”) rest = 4-6 min

n x (4 x ⅛ + ½ race) rest = 3-6 min

Return speed sets (holding last ½ , ¼ or ⅛ length pace)

Starting speed sets (holding 1st ½ , ¼ or ⅛ length pace)

n x (½ race pace/ ½ moderate) rest 2-3 min

For middle and short distance training examples are:

1-5 x (4 x 100 m or 8 x 50 m with i 5-10 sec) rest 5 min3-8 x (4 x 25 m i=5-10 sec) rest = 3-5 min

3-6 x (4x50 m i=10 -15 sec) rest 3-5 min

4-6 x (100+50+50 or 50+100+50 m i=10-15 sec) with 4-6 min rests between sets

For long distance training examples are:

1-3 x (8-15 x 100m ; rest intervals i=5-20 sec);

1-3 x (4 x 200 m i=20-30 sec) with 5-8 min active rest between sets;

5-10 x (4 x 100 m i=10-15 sec) with 3-7 min rests between sets;

FRONT END SPEED TRAININGFRONT END SPEED TRAININGn x 50 from dive #1stroke on 50’’/150 n x 50 from dive #1stroke on 50’’/150 recovery]recovery]

BACK END SPEED SETBACK END SPEED SETn x [50+50+50 - No.1stroke on 50’’/150 n x [50+50+50 - No.1stroke on 50’’/150 recovery] (as ##1,2 – controlled, #3 race recovery] (as ##1,2 – controlled, #3 race pace)pace)1-4x[8x25 on 60/55/50/45/40/35/30”]1-4x[8x25 on 60/55/50/45/40/35/30”]

Stroke Rate/Speed control

For young swimmers 8-12 years of For young swimmers 8-12 years of age the major age the major

form of development of anaerobic form of development of anaerobic abilities and SPE abilities and SPE

are competitions themselves are competitions themselves (distances 50, 100, 200 m) (distances 50, 100, 200 m)

Monitoring of training workloads Monitoring of training workloads and testing of endurance in AG and testing of endurance in AG swimmersswimmers

How to ensure efficient training progression?

Evaluate your own program: 1. Monitor training workloads of

age groups and individuals (weekly or monthly volumes, volumes performed in training Macro-Cycles)

2. Introduce testing and control training sets, monitor dynamics of test results, HR, rate of perceived effort, SR, Stroke Count

3. Analyse performance outcomes 4. Make the records accessible to

swimmers and parents for discussion

WC Youth Monthly Monitoring Form

Name: Stacey Tadd Month: February Club: University of Bath Coach: Andrei Vorontsov

*Please report any illness or injury immediately to the contact below

Training Record Week Commencing 29th-3rd 5th-10th 12th-17th 19th-24th 26th-5th

Total Metres: 55200 50400 53250 63000 55500

Total Aerobic Metres: 55200 41200 40050 44150 40700

Total Race Pace Metres: None 8600 11500 16600 13350

Total Race Speed Metres: None 600 1700 2250 1450

Weekly Average Session Rating (1 – 10)

5 6 7 7 8

Number of Water Workouts: 10 10 10 10 10

Total hours in Water: 20 20 20 20 20

Total hours LC Training: 16 20 18 14 12

Total hours SC Training: 4 0 2 6 8

Total hours of Strength + Conditioning:

1h 1h 30 1h 30 1h 30 1h30

Number of Strength + Conditioning workouts:

1 3 3 3 3

Weight (Kg) 67.8 67.7 67.7 68.0 68.1

Av. Resting Heart Rate 50 50 51 51 52

*Illness/Injury affecting performance, please give details

Anaemia Low Hb

Anaemia Low iron

Other Factors affecting performance

Competition Results

Competition Date SC/LC Event Heat Time Final Time PB? Somerset

Short Course 4th march Sc 200 breast 2.31.73 no

100 fly 1.05.13 1.04.29 1.04.52

yes

5th march sc 100 free 59.25 58.93 no

59.13

200 back 2.19.18 no

Weekly swimming volumes (km) in two girls swimmers. Weekly swimming volumes (km) in two girls swimmers. Age in the beginning of the season - 12.5 yearsAge in the beginning of the season - 12.5 years

Weekly Training Volume Chart Season 2001-2002

MC-I MC-II MC-IIIWeek S_Tadd E_Taylor Calendar Week S_Tadd E_Taylor Calendar Week S_Tadd E_Taylor Calendar

1 04-09 Sept. 1 34050 34050 02-04 Jan 1 48250 48250 14-19 Apr

2 19050 19050 09-14 Sept. 2 37450 37450 06-11 Jan 2 46900 44800 22-27 Apr

3 23900 23900 16-21 Sept. 3 36000 36000 13-18 Jan 3 45250 45250 29-03 May

4 29500 32500 23-28 Sept. 4 28950 33100 20-25 Jan 4 45025 45025 05-10 May

5 30550 30550 30-05 Oct. 5 xxx 36400 27-01 Feb 5 48200 48200 12-19 May

6 27600 27600 07-12 Oct. 6 8800 35250 03-08 Feb 6 41600 41600 20-25 May

7 31200 31200 14-19 Oct. 7 34300 27750 10-15 Feb 7 51250 53250 26 May-01 J

8 32350 35400 21-26 Oct. 8 34650 34650 17-22 Feb 8 32750 32750 02-07 June

9 25350 25350 28-02 Nov. 9 35900 36250 24-01 March 9 48200 48200 09-14 June

10 28450 28450 04-09 Nov 10 36050 23750 03-08 March 10 48525 48525 16-21 June

11 32400 36800 11-16 Nov 11 36700 31100 10-15 March 11 48100 48100 23-29 June

12 28150 28050 18-23 Nov 12 38850 38850 17-22 March 12 46900 40700 30-5 july

13 21250 32150 25-30 Nov 13 56450 60325 24-29 March 13 31175 15875 07-12 July

14 31000 30800 02-09 Dec 14 42250 40250 31-5 Apr 14 46850 46850 14-19 July

15 21850 21850 11-14 Dec 15 50750 50750 7-12 Apr 15 35050 35050 21-26 July

16 37350 37350 16-22 Dec 16 30700 30700 28-04 Aug.

17 27200 27200 23-30 Dec 16000 16000 05-09 Aug.

447150 468200 511150 555925 710725 689125

Before March 24th 2002 - mostly 6 session a week, than 8-9 sessions.

Monitoring of training progress using Standard Training Sets Training sets used in specific training periods

of every MC - 2000, 3000 m, 10x400 m, 3x[4x50 m I=20”] <rest 5-6 min>

Training set used through entire MC: - 7x200 m step-test,

3x200 m [3/4/5 or 4/5/6 Step-test times], 4-6x50 max rest 30”],

Double Distance, Cold Swims (main distance), 10x100 kick max on 2.15; Training sets, modified in accordance with

training phase - 1000 m instead of 2000, - 5-8x[3x50 on 50”] 1-3x[3x50 on 50”]

Individual Chart of Progress. Season 2001-2002.Elspeth TAYLOR P R O G R E S S I O N

Oct Nov Dec Jan Feb March April May June July AugustPB Breaststroke

25 17.01 16.66-17.67 16.43-17.45 16.30-17.43 16.48-17.28 16.43-17.66 16.29-16.54 17.32 16.20-17.22 16.06-16.93 15.94-17.22 15.91

50 38.33 37.79-38.39 36.92-37.43 36.36-38.10 37.33-37.49 36.54-38.22 36.04-36.37 36.08-37.60 35.39-37.58 35.53-37.43 35.49-36.58 36.32

75 56.67 58.53 59.61 59.6 56.21 57.19 55.05 55.41100 1.22.45 1.26.80 1.24.61 1.16.45 1.20.08 1.20.94 1.21.11 1.16.91 1.18.16 1.15.59 1.20.20 1.15.54150 2.15.3 2.12.5 2.02.51 2.07.32 2.10.73 2.06.74 2.04.21 1.56.87 2.08.65 1.56.46200 2.54.62 3.01.99 2.57.76 2.45.47 2.51.45 2.55.43 2.49.56 2.46.02 2.37.47 2.53.95 2.36.01300 4.38.91 4.34.36 4.38.43 4.31.51 4.31.18 4.31.07 4.18.54 4.22.55 4.22.61400 6.13.17 6.07.08 6.12.93 6.03.06 6.01.00 6.02.10 5.45.59 5.48.75 5.51.08500 7.44.90 7.46.75 7.43.19 7.34.46 7.38.90 7.41.12800 12.31.79 12.34.02 12.25.58 12.10.73 12.15.69 12.20.56

1000 15.44.58 15.35.52 15.15.61 15.20.74 15.28.091500 23.41.61 23.28.87 22.58.49 22.50.47 23.21.86

Breast kick25 20.41 21.26 20.51 20.34 19.69

50 46.34 45.47 44.33 45.80 44.61 43.61 44.41 43.17100 1.36.33 1.34.85 1.35.39 1.36.07 1.32.56 1.31.44 1.34.00 1.32.51 1.35.65 1.34.22150 2.27.28 2.27.50 2.19.53 2.24.82200 3.26.07 3.17.33 3.21.61 3.14.62 3.12.49 3.08.25 3.15.09 3.13.47 3.16.54 3.17.60300 5.03.20 5.06.67 5.00.02 5.03.65 4.53.35 4.56.21 4.58.19400 7.14.85 7.04.58 6.50.97 6.38.42 6.43.40 6.31.02 6.48.90 6.38.01500 8.56.89 8.16.69 8.21.89

TracingTracingmonthly monthly

progress inprogress intrainingtraining

timestimes

Freestyle25 14.19 14.11 14.73-14.86 13.92-14.62 13.86-14.8050 30.93 30.95 31.33 32.43 30.53-31.25 29.57-31.28 30.48-31.75 31.12

100 1.09.34 1.15.4 1.12.49 1.05.82 1.13.02 1.12.25 1.09.98 1.10.46 1.08.79* 1.04.57 1.08.90 1.04.04*r150 1.55.32 1.51.5 1.53.28 1.49.5 1.49.00 1.46.72 1.45.10200 2.24.84 2.35.64 2.29.53 2.37.04 2.31.10 2.26.82 2.26.72 2.20.70 2.14.42 2.21.20300 4.08.36 3.58.7 3.54.00 3.47.90 3.41.78 3.44.60 3.35.70400 5.09.47 5.32.17 5.23.44 5.17.20 5.21.45 5.10.53 5.05.18 5.05.01 4.58.89 4.50.50500 6.54.10 6.42.12 6.35.5 6.24.38 6.17.40800 10.21.59 11.02.03 10.44.91 10.41.08 10.19.91 10.09.30

1000 13.48.39 13.27.68 13.59.80 12.43.241500 20.38.96 20.08.30 19.06.512000

IM100 1.24.33 1.21.32 1.17.35 1.18.05 1.15.17 1.15.14 1.15.11 1.13.39200 2.57.49 2.51.16 2.35.57 2.52.71 2.44.48 2.45.25 2.31.58 2.36.31 2.27.86 2.42.93 2.25.90

400 [x25] 5.45.88400[x50] 5.53.35 5.59.31* 5.36.13 5.45.00 5.31.72

400 5.34.08 5.38.08 5.30.84 5.13.35 5.06.80800 [x200] 12.11.71 11.14.27800 [x100] 12.01.75 11.20.24800 [x50] 12.03.34 12.01.42 12.01.89 11.24.12 11.19.52

Testing of endurance in AG swimmers

Aerobic efficiency and capacity Aerobic efficiency and capacity Time Trials at 1500, 2000, 3000 m / Time Trials at 1500, 2000, 3000 m / 20 min swim, 30 min swim20 min swim, 30 min swim

AT - maximal swim 800 mAT - maximal swim 800 m Aerobic power [VOAerobic power [VO2 max2 max]- 400 m]- 400 m

Step-test 7x200 m with HR, splits, Step-test 7x200 m with HR, splits, Stroke Count x 50 m and subjective Stroke Count x 50 m and subjective evaluation of intensityevaluation of intensity

Testing of endurance in AG swimmers

Anaerobic Capacity - 200 m max Anaerobic Capacity - 200 m max swim, broken swims [6x50 m or swim, broken swims [6x50 m or 4x50 m with maximal intensity and 4x50 m with maximal intensity and rest 15-30 sec] - HR, total rest 15-30 sec] - HR, total swimming time, St Count and StR x swimming time, St Count and StR x 50 m.50 m.

Anaerobic power - 50, 100 m max Anaerobic power - 50, 100 m max [splits, St Count x 50 m, StR x25 m[splits, St Count x 50 m, StR x25 m

Results of 7x200 m step-test in two 13 year old girl-swimmers [BR]

08.03.2002

Stacey1.32.22 1.29.23 1.28.80 1.27.86 1.27.20 1.26.35 1.25.533.07.78 3.01.73 3.01.05 2.58.61 2.58.13 2.56.41 2.55.06

176 186 180 192 194 194 187**15/15 16/17 17/17 18/18 18/19 19/19 21/21Elspeth1.32.73 1.30.23 1.31.11 1.29.11 1.28.53 1.27.93 1.26.403.08.22 3.01.94 3.04.34 3.00.14 2.59.68 2.58.45 2.56.73

172 176 181 183 xxx 186 18219/21 20/21 19/21 19/20 21/22 22/22 23/24

06.05.2002

Stacey1.31.18 1.30.08 1.28.01 1.27.70 1.26.75 1.25.48 1.22.603.05.86 3.05.86 2.58.24 2.58.41 2.55.41 2.53.79 2.50.31

165 174 178 178 183 188 19115/15 16/16 17/17 17/17 18/18 19/20 19/21Elspeth1.31.12 1.29.13 1.28.01 1.27.74 1.25.71 1.24.74 1.21.803.05.86 3.00.81 2.58.19 2.58.19 2.54.38 2.52.14 2.46.02

167 175 176 175 178 188 185**18/18 19/19 19/19 19/19 20/20 20/20 21/21

Lactate testing in AG swimmers

Expensive [?] requires well trained staff safety concern [parents!!! - parents!!! - matter

of parental consent] may be justified during camps for

well prepared young athletes lack of reference data for

comparison and evaluation

Results of 7x200 m step-test: a year later…

Elspeth 1.25.54 1.25.16 1.23.09 1.20.74 1.19.46 1.16.76 1.18.11

BR 2.53.08 2.53.81 2.49.14 2.46.16 2.42.30 2.39.38 2.38.82166 171 176 176 175 188 187

0.9 1.6 1.6 2.0 2.2 4.1 5.4 6.8/7.918-18 18-17 19-19 19-19 20-20 21-21 21-21

9 11 13 14 16 19 20

target 2.58.0 2.55.0 2.52.0 2.50.0 2.48.0 2.46.0 2.44.0

Stacey 1.24.24 1.24.63 1.22.06 1.22.20 1.20.72 1.20.20 1.19.64

BR 2.52.26 2.52.62 2.48.73 2.47.44 2.45.78 2.44.81 2.43.34187 185 182 196 187 200 205

1.0 2.0 2.3 2.7 3.2 3.9 5.1 7.7/7.317-17 17-17 17-18 18-18 18-20 20-20 20-22

9 9 11 13 16 19 20

Lactate mmol/lLactate mmol/l

QUESTIONS ???QUESTIONS ???

a_vorontsov@hotmail.coma_vorontsov@hotmail.com50 Lamplighters Walk,50 Lamplighters Walk,

TROWBRIDGE, Wiltshire, TROWBRIDGE, Wiltshire, BA14 0NFBA14 0NF

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