Jon Urbanchek’s School of Training Jon with some of his Olympians Jon Urbanchek 2013

Derya Büyükuncu Michigan 1994-1998

Training Philosophy Training Philosophy 200,400 meters Modify: Less for 50,100,200 More for 800,1500, 10K Keep It Simple Part Science – Part Art of Coaching C. What Works Producing good results

Training Concepts Work is Aerobic, xygen pay as you go Endurance/Capacity Work is Anaerobic, pay later Oxygen Debt – Build up of Lactic Acid / Race Pace Training Transition Point not so clear Balance in O2 uptake Stead State / Threshold 2 2 2

Training Models Using threshold to Rx intensity and heart rate Rotate workloads in weekly micro cycle Improvements in threshold pace indicates increased endurance, 2

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 Stroke Mechanics A. Plus: Great rhythmic movement/undulations from head to toe Slight hand angle at entry Head steady – chin forward at water level Kick starts in hip – knee – feet (flippers) Head inline with back/spine Good rotation of shoulder, arm, wrist on recovery Palms pitched inward, elbows bent at release Jon Urbanchek 2013

2 Main Groups 100 – 200- 400 / 500 The Anaerobic Angle (Thorpe, Phelps, Agnel, Muffat, Dwyer) 1500 - 400 – 200 The Aerobic Angle (Hackett, Vanderkaay, Mellouli, Sun, Jaeger, Ledecky, Friis) Stroke Mechanics A. Plus: Great rhythmic movement/undulations from head to toe Slight hand angle at entry Head steady – chin forward at water level Kick starts in hip – knee – feet (flippers) Head inline with back/spine Good rotation of shoulder, arm, wrist on recovery Palms pitched inward, elbows bent at release Jon Urbanchek 2013

Middle Distance Characteristics Like to train Good sense of pace Ideal stroke rate 4 – 6 beat kick Stroke Mechanics A. Plus: Great rhythmic movement/undulations from head to toe Slight hand angle at entry Head steady – chin forward at water level Kick starts in hip – knee – feet (flippers) Head inline with back/spine Good rotation of shoulder, arm, wrist on recovery Palms pitched inward, elbows bent at release Jon Urbanchek 2013

Michigan / Club Wolverine 200 Meters Free Vanderkaay 1:45.14 Keller 1:46.13 Vendt 1:46.94 DeJong 1:47.16 Madwed 1:47.31 Houchin 1:47.92 Allison Schmitt 1:54.96 Jon Urbanchek 2013

Michigan / Club Wolverine 400 Meters Vanderkaay 3:43.11 Vendt 3:43.92 Keller 3:44.11 Madwed 3:45.95 Houghin 3:47.50 Patton 3:47.51 Allison Schmitt 4:02.51 Jon Urbanchek 2013

Michigan / Club Wolverine 1500 Meters Vanderkaay 14:45.54 Vendt 14:46.78 Thompson 14:56.81 Hurd 15.09.44 Bruner 15.11.02 Siciliano 15:14.94 Jon Urbanchek 2013

Michigan / Club Wolverine 200 IM Clary 1:57.25 A Vanderkaay 1:57.58 Dolan 1:59.77 Madwed 2:00.62 Namesnik 2.01.60 Barrowman 2:01.66 Jon Urbanchek 2013

Michigan / Club Wolverine 400 IM Clary 4:06.96 Vendt 4:11.27 Dolan 4:11.76 A Vanderkaay 4:12.48 Namesnik 4:13.67 Wouda 4:15.53 Barrowman 4:19.75 Jon Urbanchek 2013

Jon’s School of Training Training intensities are determined from the Anaerobic threshold pace/100 meters or yards COLOR CODED – Threshold pace can be determined from: Blood lactate tests Interval sets Continuous steady state swim Training System at the University of Michigan Training intensities are determined from the Anaerobic threshold pace/100 meters or yards COLOR CODED – accessible at wolverineswimcamps.com Threshold pace can be determined from: Blood lactate tests Interval sets Continuous steady state swim Jon Urbanchek 2013

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 10 x 200 or 8 x 300 average; 20 – 30 sec rest intervals All out 500 / 400 / 200 yard/meter effort (200 is least reliable) 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 For not highly motivated swimmers All out 200 meter effort 82 – 86% For slackers Jon Urbanchek 2013

Jon’s Excel Program Select distances swum straight or interval average time or any single test distance of 500, 400, 200 time. To check the level of effort take 10 sec heart rate 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. Jon Urbanchek 2013

400 Interval Test, 8 X 400, 20-30 s rest Jon Urbanchek 2013 NAME 400 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500 EV 4:10.0 1:03.8 WHITE (24-26) :29.8 1:04.3 1:37.2 2:10.3 3:16.6 4:23.1 5:29.6 PINK (25-26) :28.7 1:02.2 1:35.3 2:08.6 3:14.1 4:20.4 5:29.0 RED (27-29) :28.3 1:01.1 1:32.4 2:03.8 3:06.8 5:13.1 BLUE (28-29) :27.3 :59.1 1:30.6 2:02.2 3:04.4 4:07.4 5:10.3 PURPLE (30+) :26.4 :57.0 1:27.4 1:57.8 2:57.9 3:58.6 5:01.4 PVK 4:12.5 1:04.4 :30.1 1:04.9 1:38.2 2:11.6 3:18.6 4:25.7 5:32.9 :29.0 1:02.8 1:36.3 2:09.9 3:16.1 4:23.0 5:32.3 :28.6 1:01.7 1:33.3 2:05.1 3:08.7 5:16.3 :27.6 :59.6 1:31.5 2:03.4 3:06.2 4:09.9 5:13.4 :26.6 :57.5 1:28.2 1:59.0 2:59.6 4:01.0 5:04.4 AS 4:15.6 1:05.2 :30.5 1:05.7 1:39.4 2:13.2 3:21.0 4:29.0 5:37.0 :29.4 1:03.6 1:37.5 2:11.5 3:18.5 4:26.2 5:36.3 :28.9 1:02.5 1:34.5 2:06.6 3:11.0 5:20.2 :27.9 1:00.4 1:32.6 2:04.9 3:08.5 4:13.0 5:17.2 :27.0 :58.2 1:29.3 2:00.5 3:01.8 4:03.9 5:08.1 Jon Urbanchek 2013

Endurance Training 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 recovery & technique work Endurance Training Categories A. Basic aerobic training EN-1 5% below threshold WHITE and PINK Color Codes low intensity short rest 10 – 20 sec rest heart rate 120 – 140 bpm Jon Urbanchek 2013

Optimal Threshold Training – EN-2 RED Color Code Optimal intensity for Threshold improvement 15-20 sec rest 30 – 40 min durations Lactate 3 – 4 mM Heart rate 150 – 170 Anaerobic Threshold Training – EN-2 Optimum intensity for improving endurance capabilities RED Color Code 10-15 sec rest 40 – 60 min durations Lactate 3 – 4 mM Heart rate 150 – 170 BLUE Color Code 15 to 30 sec BLUE Color code 15 to 30 sec rest 20 – 40 minutes duration Uncomfortable Slightly above threshold 4-5 mM Heart rate 160 – 180 duration Jon Urbanchek 2013

Threshold Training – EN-2 BLUE Color Code Slightly above threshold 20 to 30 sec rest 20 to 30 minutes duration Uncomfortable Slightly above threshold 4-5 mM Heart rate 160 to 180 duration Up to 200 M lengths Anaerobic Threshold Training – EN-2 Optimum intensity for improving endurance capabilities RED Color Code 10-15 sec rest 40 – 60 min durations Lactate 3 – 4 mM Heart rate 150 – 170 BLUE Color Code 15 to 30 sec BLUE Color code 15 to 30 sec rest 20 – 40 minutes duration Uncomfortable Slightly above threshold 4-5 mM Heart rate 160 – 180 duration Jon Urbanchek 2013

Maximum VO2 Training EN-3 Race Pace 7% faster than (Red) Threshold pace :30 – 1:30 seconds rest PURPLE Color Code Ideal for race pace training Intensity high Lactate 6 to 8 mM, buffering & tolerance Heart rate 180 to 190 Use 50’s & 100’s & 150’s C: 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 Uncomfortable Lactate 5 – 8 mM , buffering & tolerance Duration 1500 to 3000 Heart rate 180 – 190 Jon Urbanchek 2013

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% of 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 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% of best time Great correlations to goal times Use 3-4 active rest between swims Maximum lactate production / buffering Maximum heart rates Jon Urbanchek 2013

100 M % Chart Best time 94% 93% 92% (200) 91% 90% (400) 89% 88% 87% :46.00 :48.94 :49.46 :50.00 :50.55 :51.11 :51.69 :52.27 :52.87 :47.00 :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 :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 1:03.83 1:04.52 1:05.22 1:05.93 1:07.42 1:08.18 1:08.97

200 M % Chart 400 1500 pace pace Best Time 94% 92% 90% 88% 86% 84% 82% 80% 1:42.00 1:48.51 1:50.87 1:53.33 1:55.91 1:58.60 2:01.43 2:04.39 2:07.50 1:43.00 1:49.57 1:51.96 1:54.44 1:57.05 1:59.77 2:02.62 2:05.61 2:08.75 1:44.00 1:50.64 1:53.04 1:55.56 1:58.18 2:00.93 2:03.81 2:06.83 2:10.00 1:45.00 1:51.70 1:54.13 1:56.67 1:59.32 2:02.09 2:05.00 2:08.05 2:11.25 1:46.00 1:52.77 1:55.22 1:57.78 2:00.45 2:03.26 2:06.19 2:09.27 2:12.50 1:47.00 1:53.83 1:56.30 1:58.89 2:01.59 2:04.42 2:07.38 2:10.49 2:13.75 1:48.00 1:54.89 1:57.39 2:00.00 2:02.73 2:05.58 2:08.57 2:11.71 2:15.00 1:49.00 1:55.96 1:58.48 2:01.11 2:03.86 2:06.74 2:09.76 2:12.93 2:16.25 1:50.00 1:57.02 1:59.57 2:02.22 2:07.91 2:10.95 2:14.15 2:17.50 400 pace 1500 pace

Race Pace Correlation Excellent correlations to goal times Use 3-4 min active rest between swims Maximum lactate production / buffering Maximum heart rates 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% of best time Great correlations to goal times Use 3-4 active rest between swims Maximum lactate production / buffering Maximum heart rates Jon Urbanchek 2013

Color Use Early season: White, Pink, Red Mid season: White, Pink, Red, Blue, Purple Pretaper: Red, Blue, Purple, Green (Race Pace) Taper: Customise

Alactic / Speed Training SP-3 Short, fast, explosive sprints, 10 – 25 meters 10 to 20 repetitions :30 to 1:00 minutes rest Lactate build up is marginal Heart rate below maximum Recommended for 50 – 100 – 200 swimmers at any time of the season 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 Jon Urbanchek 2013

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 50% long course 3rd Macrocycle 3 weeks taper period 80% short course Jon Urbanchek 2013

Collegiate Season Sept - November 1st Macrocycle (12 weeks) 6 weeks skill development / heart rate < 150, White & Pink Colors 6 weeks threshold – VO2MAX – Race Pace, White Pink Red Blue Purple Major competition (one week taper) Collegiate Season 1st Macrocycle (12 weeks) 6 weeks aerobic training/skill development/ heart rate < 150 6 weeks aerobic – anaerobic thresdhold – VO2MAX – lactate Major competition (one week taper) Jon Urbanchek 2013

Collegiate Season Dec - February 2nd Macrocycle (15 weeks) 3 weeks aerobic endurance training 10 weeks all training zones more emphasis on Race Pace and lactate production Dual meet 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) 10 weeks all training zones and energy systems – more ???? VO2MAX and lactate production – This period includes 3-4 dual meets per month (short course) Jon Urbanchek 2013

Collegiate Season March 3rd Macrocycle 3 week taper period Dryland reduced to maintenance and dropped 10 days out Training distance gradually reduced from 60 - 70K per week to 20 - 30K per week 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 Jon Urbanchek 2013

Middle Distance 3 Week Taper Red AM Blue PM Km Days

Summer Season Summer Season 1st Macro 3 week aerobic/skill development HR<150 2nd Macro 15 weeks all training zones and energy systems especially VO2MAX and lactate work; This period includes competition every 3rd weekend (long course) 3rd Macro 3 weeks taper period for USA Nationals and/or International competition Jon Urbanchek 2013

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 2nd Macro 15 weeks All training zones and energy systems especially VO2MAX and Lactate work This period included competition every 3rd weekend Long course Jon Urbanchek 2013

Summer Season 3rd Macro 3 weeks gradual taper US Nationals or International Competition 3rd Macro 3 weeks gradual taper US Nationals or International Competition Jon Urbanchek 2013

3 Day Micro Cycle Monday AM General Monday PM Threshold Training Zone EN-2 Tuesday AM Tuesday PM Active rest EN-1 & EN-3 Wednesday AM OFF Wednesday PM VO2max or Lactate work 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 Jon Urbanchek 2013

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 Day 1 Micro Cycle– Mid Season Monday AM Aerobic Technique Pull Set/Free 2000 - 3000 Kick/Endurance/Fly-800-1200 Hypoxic swim free Fin swim/ IM 8000 meters Monday PM Dryland – Stretching 1 hour general work Main set: Threshold work 3000 - 5000 meters Energy system EN2 Jon Urbanchek 2013

Monday PM Main Set: Threshold 4 x 200 at 2:30 (White EN-1) 6 x 150 at 2:00 (Pink EN-1) HR 23-25/10sec 30 sec extra rest 8 x 100 at 1:20 (Red EN-2) 10 x 50 at .45 (Blue EN-2) HR 28-30/10sec Total Main Set: 3000 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 Jon Urbanchek 2013

Day 2 Micro Cycle – Mid Season Tues AM Aerobic/Recovery Skill / drill work Kick / speed power Swim specific power Parachutes Stretch cords / tethered swim; negative work & positive speed assistance Sprints 6000 meters Tuesday PM Strength Train – Stretching 1 hr general work Main set: Active rest work Continuous easy- race pace 1500-2500 Alternating Energy systems : EN-1 & EN 3 6000 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 Tues 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 Jon Urbanchek 2013

Tues PM Main Set: Active Rest 3 X (200 free + 100 easy 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 = 2700 Tues PM Main Set: Active Rest 4 X (300 free + 100 casual on 1:30) Descend 300’s 1 thru 4 4 X (200 free + 100 casual on 1:30) Descend 200’s 1 thru 4 4 X (100 fly + 100 casual on 1:30) Descend 100’s 1 thru 4 3 X (4 X (50 casual + 50 fly pace) 1st round + 1.0 sec per 50 :30-:31sec 2nd round at pace :28.5-:29.5 sec 3rd round at –1.0 sec per 50 :27.5 - :28.5 Total distance = 4800 Jon Urbanchek 2013

Day 3 Micro Cycle - Mid Season 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 Day 3 Micro Cycle – Mid Season 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 Jon Urbanchek 2013

Wed PM Main Set: VO2 max Race Pace 400M 4 X 400 at 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 3:39 Total distance = 1600 4-6 minutes active rest recovery between rounds Wed PM Main Set: VO2 max 4 X 200 on 8:00 Broken swim 50 dive on 1:30 (Going out 200 pace :26-:27) 100 push on 2:30 (mid 100 of the 200 pace :58-:59) 50 dive on 1:30 (best you can come home :26-:27) Add up for 200 meters 3 to 4 sec under goal time. Total distance = 800 Jon Urbanchek 2013

Wed PM Main Set: VO2 max Race Pace 200 4 X 200 on 8:00 Broken swim 50 dive on 1:30 (Going out 200 pace :24.5 ) 100 push on 2:30 (mid 100 of the 200 pace :52.5) 50 push on 1:00 (best you can come home ) :25.5 Add up for 200 meters 1:42.5 Active rest recovery 400 between rounds Wed PM Main Set: VO2 max 4 X 200 on 8:00 Broken swim 50 dive on 1:30 (Going out 200 pace :26-:27) 100 push on 2:30 (mid 100 of the 200 pace :58-:59) 50 dive on 1:30 (best you can come home :26-:27) Add up for 200 meters 3 to 4 sec under goal time. Total distance = 800 Total distance = 800 Jon Urbanchek 2013

MD – VO2 Max Lactate tolerance 4 x 50 at :40 Red 4:00 passive rest recovery – no swim 4 x 50 at :40 Blue C. 4 x 50 at :40 Purple D. 4 x 50 at 3:00 dive sprints 4:00 active rest recovery –swimdown Total distance = 800

Strength Dryland Upper body Lower body Core Stretching Pliometrics Medicine ball Stretch cords Strength Upper body Lower body Core Dryland Stretching Swimbench VASA trainer Pliometrics Medicine ball Stretch cords Jon Urbanchek 2013

Derya Büyükuncu Michigan Reunion 2012

jurban@umich.edu Thank you! Jon Urbanchek “The Swim Coaching Bible” Edited by Hannula & Thornton Human Kinetics Publisher