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 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

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) 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

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

MD @ Michigan / CW 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

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 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

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 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’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 MP 28:45.0 :57.5 :26.9 :57.9 1:27.7 1:57.5 2:57.3 3:57.2 4:57.2 :25.9 :56.1 1:26.0 1:56.0 2:55.0 3:54.8 4:56.6 :25.5 :55.1 1:23.3 1:51.7 2:48.4 3:45.4 4:42.3 :24.6 :53.2 1:21.7 1:50.1 3:43.1 4:39.7 :23.8 :51.4 1:18.8 1:46.2 2:40.4 3:35.1 4:31.7 CT 28:50.0 :57.7 :58.1 1:27.9 1:57.8 2:57.8 3:57.9 4:58.0 :26.0 :56.2 1:26.2 1:56.3 2:55.5 3:55.5 4:57.5 1:23.6 1:52.0 2:48.9 3:46.1 4:43.1 :24.7 :53.4 1:21.9 1:50.5 2:46.7 3:43.7 4:40.5 :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 Threshold Test Correlation coefficient = .98

300 Average Interval Test (10 x 300; 20 – 30 sec rest) NAME STK 300 TIME T-30 PACE PACES (HR) 50 100 150 200 300 400 500 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 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 2:47.0 :57.0 :26.6 :57.5 1:26.9 1:56.5 2:55.8 3:55.2 4:54.7 :25.7 :55.6 1:25.2 1:55.0 2:53.6 3:52.8 4:54.1 :25.3 :54.6 1:22.6 1:50.7 3:43.5 4:39.9 :24.4 :52.8 1:21.0 1:49.2 2:44.8 3:41.2 4:37.4 :23.6 :50.9 1:18.1 1:45.3 2:39.0 3:33.3 4:29.4 CT 2:47.5 :57.2 :26.7 :57.6 1:27.2 1:56.8 2:56.3 3:55.9 4:55.6 :25.8 :55.8 1:25.5 1:55.3 2:54.1 3:53.5 4:55.0 :54.8 1:22.9 1:51.0 3:44.2 4:40.8 :24.5 :53.0 1:21.2 1:49.5 2:45.3 3:41.9 4:38.2 :51.1 1:18.3 1:45.7 2:39.5 3:33.9 4:30.2

Maximum Effort 500 Swim Aerobic /EN1 (White/Pink) and Anaerobic /EN2-3 (Red, Blue, Purple_ - Threshold Training Paces with corresponding heart rate (10 sec) NAME STK 500 TIME T-30 PACE PACES (HR) 50 100 150   200 300 400 500 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 4:15.0 :56.4 :26.4 :56.9 1:26.1 1:55.3 2:54.0 3:52.8 4:51.7 :25.4 :55.0 1:24.4 1:53.8 2:51.8 4:51.1 :25.0 :54.1 1:21.8 1:49.6 2:45.3 3:41.2 4:37.1 :24.2 :52.3 1:20.2 1:48.1 2:43.2 3:39.0 4:34.6 :23.3 :50.4 1:17.3 1:44.3 2:37.4 3:31.2 4:26.7 CT 4:17.5 :57.0 :26.6 :57.4 1:26.9 1:56.4 2:55.7 3:55.1 4:54.6 :25.7 :55.6 1:55.0 2:53.5 3:52.7 4:54.0 :25.3 :54.6 1:22.6 1:50.7 2:46.9 3:43.4 4:39.8 :24.4 :52.8 1:49.2 2:44.8 3:41.1 4:37.3 :23.6 :50.9 1:18.1 1:45.3 2:39.0 3:33.2 4:29.3

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 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

Custom Aerobic Paces T-30 AVG Name Stroke PACE / 100 Pink 100'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 :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 :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 :58.1 :56.7 1:57.2 4:59.7 :55.7 1:52.8 4:45.3 :51.9 5:02.4 ZM :58.9 :57.4 1:58.8 5:03.8 1:54.3 4:49.2 :52.6 4:38.3 5:06.6 JC 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 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

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 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

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 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

Wed PM Main Set: VO2 max Middle Distance 400 yards 4 X 400 on 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 4:12 to 4:19 Total distance = 1600 4 minutes active rest recovery 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

Wed PM Main Set: VO2 max Middle Distance 200 4 X 200 on 8:00 Broken swim 50 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 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

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% -96% of best time Great correlations to goal times Use 3-4 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

100 Yard / Meter Anaerobic Training Paces

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 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 Anaerobic Training Categories A. Max VO2 training for middle distance and stroke swims EN-3/SP-1 Slightly faster than race pace Broken 100 & 200 swim Short to moderate rest 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 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

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 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)

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) 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)

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 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 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

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

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

Middle Distance 3 Week Taper Km Days

3 Day Micro Cycle; 5 Workouts 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

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

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 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 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

Tues PM Main Set: Active Rest 3 X (300 free + 100 casual on 1:30) Descend 300’s 1 thru 3 3 X (200 free + 100 casual 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 = 3900 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

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

Strength Dryland Upper body Lower body Core Stretching Swimbench VASA trainer Pliometrics Medicine ball Stretch cords Strength Upper body Lower body Core Dryland 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 Tom Malchow’s Week at a Glance Monday Thursday Distance Free Tuesday Friday Middle Distance Free & Fly Wed Am Sat AM Butterfly Wed & Sat PM Sunday Off

NCAA Trivia: 1985 – 2002 NCAA Individual Champions by Schools 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

JURBAN@umich.edu www.wolverineswimcamp.com www.clubwolverine.com www.mgoblue.com “The Swim Coaching Bible” Edited by Hannula & Thornton Human Kinetics Publisher