1. Training of Top US Distance Swimmers
Genadijus Sokolovas, Ph.D.

2. Successful Distance Clubs in US
Mission Viejo (Chad Carvin, Larsen Jensen, Chad LaTourette, Chloe Sutton, Ashley Twichell, etc.)
Nations Capital (Katie Ledecky)
Fish Club (Kate Ziegler)
University of Michigan (Chris Thompson, Peter Vanderkaay, Jaeger)
University Southern California (Eric Vendt, Ous Mellouli, Haley Anderson)

3. Reasons for Success in Distance Swimming
High volumes training
Attention to swimming technique
Competitive training environment
Early competitive success
Opportunities to train in college

4. Number of Swim Workouts
Number of swim workouts a week:
Mission Viejo – 11 (1.5 hours in the mornings, 3 hours in the afternoons, 3.5 hours on weekends)
Fish Club – 11 (2 hours in the mornings, 2.5 hour in the afternoons, 3 hours on weekends)
University of Michigan – 10 (2 hours)
Nations Capital – 10 (2 hours in the mornings, 2:15 in the afternoons)
University Southern California – 8 (1.5 hours in the mornings, 2 hours in the afternoons)

5. Weekly Training Volumes
Mission Viejo – yd a week (peak yd a week)
Nations Capital – yd a week (peak yd a week)
Fish Club – yd a week (peak yd a week)
University of Michigan – yd a week (peak yd a week)
University Southern California – yd per workout (they don’t track swim volumes)

6. Speed for Distance Swimmers
Distance swimmers need to have easy speed to be able to change gears and finish when racing.
If distance swimmers don’t have speed, they will “burn tank” faster.
Building speed gradually during the season.

7. Speed Development for Distance Swimmers
Resistance training, normally twice a week (Power Racks, Power Towers, stretch cords, paddles, etc.)
Speed training in the water from the beginning of the season (15 m blasts, dives, turns)
Increase distance of speed work over 50s and 100s later in the season
Incorporate fast sprints in aerobic sets
Sprint sets at the end of the workout

8. Speed Training for Distance Swimmers at USC
Lower volumes and lower number of workouts, but higher intensity
Anything can be done fast at race speed and above (kicking, pulling, drills)
Communication with swimmers what kind of speed they, creating competitive environment every day
Non standard swimming sets (125s, 175s, mixed aerobic and fast speed sets)
Rarely repeat the sets
Options for swimmers what workout/sets to swim

9. Speed Training for Katie Ledecky
Easy speed training from the beginning of the season
More speed sets at the end of the workout, especially if there has been a long workout
Speed sets at the end of the workout: 25s and 50s on tight interval, 16 x 25 descending
Swimming sets using race tempo
Over kicking sets
Swimming with resistance (paddles, chutes)

10. Speed Training for Kate Ziegler
Something fast every practice
Negative split sets for longer sets (200s, 300s, 400s)
Many sets include descending rest intervals
Emphasis on distance per cycle
Mimicking race over shorter distances with active rest between
Focus on race tempo in fast sets

11. Kicking in Distance Swimming
In the past, many distance swimmers swam 2-beat kick, especially women
Kicking has huge potential to improve swim times
Better kicking improves distance per stroke
It also improves swimming technique by keeping body more horizontal and higher on the surface
Good kickers are winning the end of the race

12. Kicking Training for Distance Swimmers
If you don’t train kicking, you will drain your kick energy very fast
Normally, two practices a week devoted for kicking
Distance swimmers can improve in college by doing more kicking
Kicking after hard race pace sets to include larger muscles to promote lactate use a fuel

13. Kicking Sets for Distance Swimmers
Vertical kicking with weight belts
Long kick sets with fins
Short kick sets without fins
Kick on Power Racks
Kick against cords
Emphasizing strong kick during swim sets:
200s with 1st 50s 2-beat kick, 2nd 50s with 4-beat kick, then 6-beat kick, then 8-beat kick

14. Kicking Sets for Distance Swimmers at USC
Kicking with fins
Kicking against the wall
Underwater Kicking
Over kick catch-up stroke
More kick at the end of the practice:
10 x 100 kick at the end of the practice

15. Katie Ledecky’s Kicking Training
She was 2-beat kicker in the past
No one kicks with a board during the race
Increase speeds with the same stroke count
Instead of going strokes per lap, she had to learn how to swim 12 strokes per lap
Limiting stroke count forces to use more legs
Legs have to be used during the second half of the race
Kicking set:
800 swim first 400 pull, then drop the buoy and go with strong kick

16. Technique vs. Training for Distance Swimmers
Technique is in jeopardy when train long dist swimmers
At the peak volume and high intensity set coach isn’t going to stop a swimmer to correct technique, set is more important
Technique is constant dialog with swimmers, especially distance per stroke
A lot of video work
15-20 min of skill work at the beginning of each workout

17. Talking to Swimmers about Technique
Coach has short cues – words to fix technique during the set
Focus just on most important things of technique during the set
If a swimmer doesn’t correct the stroke, we will talk about it after the practice
Another way to deal with that – start the set over again! You hold swimmers accountable to the standards.

18. Talking to Distance Swimmers about Technique
Coach has short cues – words to fix technique during the set
Focus just on most important things of technique during the set
If a swimmer doesn’t correct the stroke, we will talk about it after the practice
Another way to deal with that
– start the set over again!
You hold swimmers accountable
to the standards.

19. Working on Swimming Technique
More experimentation of technique at the beginning of the season
More technique repetition phase in the middle of the season
Very little work on technique during the high-intensity training
Using towing machine
Swimming with parachutes
Drills to lower head position, especially for Open Water swimmers
Using a snorkel

20. Working with Katie Ledecky on Swimming Technique
Fast high-elbow catch is very important
All good distance swimmers have 90 degree angle catch at the beginning of the stroke
Combine high-elbow catch with a nice torque of the hip
Don’t break a body line
Don’t cross over with hands
Swimming against cord to feel better driving from the hips rotation

21. Working with Katie Ledecky on Swimming Technique
Fast high-elbow catch is very important
All good distance swimmers have 90 degree angle catch at the beginning of the stroke
Combine high-elbow catch with a nice torque of the hip
Don’t break a body line
Don’t cross over with hands
Swimming against cord to feel better driving from the hips rotation

22. Weekly Training for Distance Swimmers (Michigan University)
Monday morning – kick set + aerobic training
Monday afternoon – threshold: 10 x 200 :20-30 sec with the best effort or 4 x 1000 on 11:00
Tuesday and Friday mornings – speed changing, descending and ascending sets (fartlek)
Tuesday afternoon and Saturday morning – race pace
Wed – high volume practice, how much can get in two hours (max is 11,200)
Fri afternoon – second big kick set of the week, interval set

23. Weekly Training for Distance Swimmers (USC)
Monday and Friday – swimmers are in the weight room
Tuesday, Wednesday, Thursday mornings – swim
In the afternoons, a lot of odd distance – 175s, the last 75 fast. Creating an environment for swimmers racing each other.
It is important that swimmers would buy into training, everybody will do something different. Swimmers have to believe what they do.

24. Weekly Training for Katie Ledecky
Three-day cycle building toward really good Wednesday afternoon or really good Saturday, , when swimmers swim really fast
Between those days – IM on Tuesday and Friday, change strokes
One practice a week swimmers go high volume – up 9000 yd, when average is 6500 yd
High yardage is good mentally and physically
Be proud swimming a lot and the last finishing long workout

25. Swimming Sets for Distance Swimmers
Broken 10000
5 x 100 on 1:40, 5 x 100 on 1:30, and 5 x 100 on 1:20
5 x 100 on 1:20, 5 x 100 on 1:30, and 5 x 100 on 1:40 (at the end of the season)
9 x 300: first 100 – over kick with catch-up, 2nd 100 smooth, 3rd 100 strong kick
4 x (300 free DPS) on 5:30
4 x (200 free DPS) on 4:10
4 x (100 free DPS) on 2:50
4 x (50 free + 50 DPS) on 1:30
8 x 200 on 2:45 (odd – negative split, even – descending)
3 x (400 negative split + 3 x 300)

26. Physical and Mental Toughness for Distance Swimmers
Every workout has to be tough and challenging
A lot of race pace training (USC)
Negative split, descending sets (Ledecky, Mission Viejo, Ziegler)
Long sets with maximum effort
Broken sets: 1500, 1650, 3000, 5000, and 10000
Lactate sets: 6 x 100 on 5:00 or 6 x 200 on 6:00
Maximum possible volume in one practice (2 hours)

27. Weight Training for Distance Swimmers
In College, each athlete dryland is individualized, based on school schedule, weaknesses
Swimmers are in the weight room twice a week
More general strength and flexibility
Low weights, resistance (med balls, swim benches, Vertical Swim Trainer, vibration machine)
Strength training after swim practices to keep good quality in the water
Reps increase over the week of training

28. Dryland Training for Katie Ledecky
Dynamic warm up before going in the water:
jumps, squats, push ups, lunges around the pool
Shoulder exercises
Shoulders stability especially for young swimmers
Injury prevention
Preventative training before doing strength training
Stretch cords, body core muscles, abdominal, lower back

29. Six Weeks before the Race (University of Tennessee)
Mastery of pace
Efficiency of stroke (long DPS, strong kick)
Swimmers have to be in control when they are under stress
4 x x x x x 100 on 1:10 long course descending, pace on #1 has to be higher than pace on #4 of previous distance
If swimmers can descend 20 times, they are in control

30. Six Weeks before the Race (University of Michigan and USC)
1650 add up or 1500 add up
11 x 150 or 3 x ( ) holding 1500 pace
Long mile threshold sets bringing distance shorter down to 4-5 x 550 with the last at mile pace
USC:
Generally don’t repeat the same sets
12 x 100 with odds at mile pace and even ones at pace +5 sec holding good technique and stroke count

31. Six Weeks before the Race (Katie Ledecky)
3 x (4 x 100 desc fast with the same 50s)
2 x 800 :20 sec ez + 2 x 400 :20 sec ez + 2 x 200 :20 sec in the morning and the same the next day in the evening (mimic race schedule)
First repeat from a dive, but second repeat has to be faster
Be better the next day in the same set
They did it 3 times leading trials in 2012 (January – May)

32. IM Swimming for Distance Swimmers
Most of distance swimmers swim 400 IM
IM helps for distance swimmers mentally
Every practice swimmers do some set that has an IM component
Age groupers have to swim IM to be a more skilled swimmer
IM will keep swimmers in the sport longer, keep them healthier
IM develops good capacity for collegiate swimmers

33. Altitude Training for Distance Swimmers
A training center created for Olympic athletes to come and prepare for the Olympics.
It was built in Colorado Springs due to the high elevation level
Elevation at Olympic Training Center in Colorado Springs is 1868 m

34. Adaptation to the Altitude
Potential physiological changes of aerobic capacity:
Release of erythropoietin (EPO)
Increased number of red blood cells (RBC)
Increased hemoglobin and hematocrit
Increased number of mitochondria in the muscle cells
Higher capillary density (Hoppeler, Vogt, 2001)
Improved anaerobic/ lactate threshold
Faster recovery
Improvement of movement economy (Gore et al., 2001, Katayama et al, 2003, 2004, Saunders et al, 2004, 2005)
Maximized aerobic capacity

35. Responders vs. Non-Responders
Responders to altitude training experience a significant increase in their erythropoietin (EPO) concentration in their blood after about 30 hours at altitude
This initial EPO response may lead to an increase in total red cell volume and VO2 max
Non-responders have a smaller increase in their erythropoietin (EPO) (Chapman 1998)

36. Pre Altitude Camp Testing
Blood tests should be done prior to an altitude training camp to verify adequate serum ferritin levels:
30 ug/L or higher for women
35 ug/L or higher for men
A blood test should be completed 6-8 weeks prior to altitude to assess all of the components of the blood (total iron, iron binding capacity, etc)

37. Nutrition at Altitude
The body uses more carbohydrates at altitude. It requires increased intake of carbohydrates (Dyck et al, 2000).
Dehydration may occur because of low humidity at altitude. To prevent dehydration more water and energy drinks should be used (Armstrong, 2000).
Initial adaptation to the altitude may be improved by intake of vitamin C (Subudhi, 2006).

38. Optimal Altitude
The optimal training altitude is from 2,000 to 2,500 meters
Less oxygen is bound to hemoglobin and delivered to the muscles at higher elevations
Training at too high an altitude may reduce the athlete’s ability to train at high intensities

39. Timing and Duration of the Altitude Camp
Timing of the altitude camp depends on the competition schedule and goals of the training plan
Altitude camps may improve aerobic conditioning and recovery between seasons and after competitions
Altitude camps may be designed between seasons, in early season, and before the taper
To ensure the desired physiological reactions, the duration of the altitude camp should be about three to four weeks long

40. Timing between the Altitude Camp and Major Competition
The time between the altitude camp and major competition should be shorter if the athlete is to compete in long distance events
The improvements in VO2max are the highest up to 14 days after the cessation of administration of rhEPO (altitude training)
Altitude training effects are very individual and may last up to 5 weeks after returning to sea level

41. Duration of Altitude Training Effects
The duration of these effects depend on factors such as:
Elevation of the altitude camp
Duration of the altitude camp
Workload volumes and intensities of practices during and after the camp
Sprinters should compete 5 to 6 weeks after altitude training
Distance athletes should compete 1 to 3 weeks after altitude training (depending on event)

42. Training Volumes and Intensities at the Altitude Camp
High stress on the cardio-respiratory system of athletes during the initial stage of adaptation: the first five to seven days at altitude
Aerobic work may be supplemented with some sprint work during the first week of altitude training
Workouts with higher volumes and intensities may be designed during the second week at altitude
More experienced athletes adapt to the altitude faster

43. Number of Daily Workouts at Altitude
Conservative training:
2-1 for sprint and middle distance
2-2-1 for middle distance and distance
Intensive training:
2-3-1 for middle distance and distance
for middle distance and distance
for middle distance and distance

44. Aerobic Weekly Training Cycle for Kate Ziegler (FISH Club) at Altitude
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Morning
Aerobic
Technique
Threshold
Alternating speed
7.5 km
Negative split
Shortening rest interval
7.8 km
Distance per stroke
Drills
8.1 km
Shortening distance
drills
7.9 km
VO2 max
7.6 km
Descending
7.7 km
Race pace
Afternoon
Anaerobic with speed bursts
5.0 km
Off or work on technique/filming/turns/dives
Anaerobic sprint
Kick
Anaerobic
4.8 km
Off or turns, technique
Pull

45. THANK YOU FOR YOUR ATTENTION!