Training To Race Correlating Goal Times with Practice Times Jim Richardson University 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 Volume What are the endurance capabilites of your athletes? Testing – T-10, T-15, T-20, T-30 What is a reasonable maximum per workout?

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 - Intensity CHARACTERISTICS OF ENERGY ZONES USA Swimming – Genadijus Sokolovas

3S Energy Systems

Training to Race USA Swimming Season Plan Designer - Dr Training to Race USA 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

USA Swimming Seasonal Plan Designer

Training to Race http://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

Goal times Training to Race Avoid using goal times as the ultimate criteria for success Remember 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 Excel Thanks Chris Corragio!!! Minutes & seconds to seconds 1:50.0 = 110 seconds = int(cell/100)*60 + cell - int(cell/100)*100 Seconds to minutes & seconds 110 seconds = 1:50 = int(cell/60)*100 + cell - int(cell/60)*60

Determine goal times / paces Training to Race Determine goal times / paces Create sets that correlate with those times

Goal times in practice Training to Race How to determine goal times / paces Distance Goal Paces 1650 / 1500m, 800m, 500 / 400m Middle Distance Goal Paces 200, 100 Sprint Goal Paces 50, 100

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 sets N x 100 @ 1:30 Hold mile pace -:01 N x 50 @ :45 Hold 500 pace -:01 N x 50 @ 2:00 / 3:00 / 4:00 / 5:00 Hold front end 100-200 speed

Training to Race – Example Season plan Distance N 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 -:01 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)

Training to Race – Sets Middle Distance Season plan Middle Distance N 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)

Training to Race – Sets Middle Distance 6 x 100 @ 8:00, 94% of 100 From a push, avg. x 2 - 200 time N 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) VO2max

Training to Race – Sets 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 2nd 50

Training to Race – Sets Sprint N 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)

Training To Race Correlating Goal Times with Practice Times Jim Richardson University of Michigan www.wolverineswimcamp.com

Dryland Training Periodization Systematic Performance Development Jim Richardson University of Michigan

Dryland Training Periodization Vern Gambetta (www.gambetta.com) Practically no shoulder problems in 3 years! No specific swimming movements Greater strength, fitness, flexibility Significantly faster swimming! Swimmers really like the training! Except for circuit, most workouts last about 25 minutes.

Dryland Training Periodization 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 Hybrid Taper LEG / UPPER PERIODIZATION Phase 4 Circuit

Training Periodization - Dryland Tools Hex Dumbbells DB Complex High pull - Alternate Press - Squat - Row DB Combo Curl & Press - Over the top - Wipe Your Nose - Row

Training Periodization - Dryland Gymnastic Rings (www.ringtraining.com) / Jungle Gym (www.lifelineusa.com) Pull ups Rowing Dips Push ups Jacknifes French Curls Beginner to advanced

Training Periodization - Dryland Lane Gainer Tubing www.lanegainer.com Core Training High/Low Side to Side Chopping Big Circles Upper Body Punching – Rowing – French Curls – Nordic Trac

Training Periodization - Dryland Medicine Balls (bounce) 3-4 kg./6.6-8.8 lbs. www.lifelineusa.com Wall Series Overhead – Soccer – Chest Pass – Down the side – Front Cross – Around the back Core Series Down the side – Front Cross – Half Chop – Around the back – Seated “V” toss – Seated sides toss – Sit ups

Training Periodization - Dryland Aerobic Steps www.wolverinesports.com Upper Body Arm step ups Props for advanced ring / push up exercises Lower Body Step ups

Training Periodization - Dryland Leg Training Exercises Squat x 20 – Step up x 20 – Lunges x 20– Squat Jumps x 10 Circuit – all 4 exercises sequentially Progressive in nature over 6 weeks Start at 2 cycles, rest 2:00, then 1 more cycle Build to 5 straight cycles with no rest between at end of 6 weeks

Training Periodization jimrich@umich.edu “Mindset” by Dr. Carol Dweck