1. Middle Distance Training
Jon Urbanchek
2004 Olympians

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

3. 3 Main Groups 100 – 200- 400 / 500 Anaerobic angle (Ian Thorpe)
1500/ /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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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; 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.

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

18. 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

19. 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

21. 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

22. 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

23. Lactate Production SP-2
Using GREEN Color Code - %
Can be used for training and testing
Training for X 50 at 8:00, 92% best time
Training for X 100 at 8:00, 92% of best time
Training for 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 X 50 at 8:00, 92% best time
Training for X 100 at 8:00, 92% of best time
Training for 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

24. 100 Yard / Meter Anaerobic Training Paces

25. 200 Meter / Yard Percentage Chart

26. 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

27. 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

28. 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

29. 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)

30. 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)

31. 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

32. 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

33. 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

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

35. Middle Distance 3 Week TaperKm
Days

36. 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

37. Day 1 Micro Cycle – Mid Season
Monday AM
Aerobic Technique
Pull Set/Free
Kick/Endurance
Hypoxic swim free
Fin swim/ IM
7000 meters
Monday PM
Dryland – Stretching
1 hour general work
Main set:
Threshold work meters
Energy system EN2
Day 1 Micro Cycle– Mid Season
Monday AM
Aerobic Technique
Pull Set/Free
Kick/Endurance/Fly
Hypoxic swim free
Fin swim/ IM
8000 meters
Monday PM
Dryland – Stretching
1 hour general work
Main set:
Threshold work meters
Energy system EN2

38. 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 meters
Tuesday PM
Strength Train – Stretching
1 hr general work
Main set:
Active rest work
Continuous easy- race pace
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 meters
Tues PM
Strength Train – Stretching
1 hr general work
Main set:
Active rest work
Continuous easy- race pace
Alternating Energy systems : EN-1 & EN meters

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

40. 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

41. 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

42. 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

43. 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

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