1. Training Prior to Olympics
Genadijus Sokolovas, PH.D.
Global Sport Technology, Inc

2. Swimming Medals at 2008 Olympics
Country
Gold
Silver
Bronze
Total
USA 12 9 10 31
AUS 6 8 20
GBR 2
JPN - 3 5
GER 1

3. Were the 2008 Olympics a Success for the USA Swimming?
Year
Gold
Silver
Bronze
Total
1996 13 11 2 26
2000 14 8 33
2004 12 9 7 28
2008 10 31

4. Majority of our swimmers swam slower at Olympics than at Trials a month before Olympics
The average results were 0.28% slower for women and 0.02% faster for men
17 of 26 women races (65.4%) were slower at Olympics than at Trials
10 of 27 men races (37.0%) were slower at Olympics than at Trials
Can we do better?

5. Ideal Olympics 2008
How many medals we would win, if our swimmers would repeat their times from Trials?
Gold
Silver
Bronze
Total
Ideal 13 12 11 36
Real 9 10 31

6. Training Periodization in the U.S.A.
Major swim meets in the U.S.A.:
US Open in early December (short course)
NCAA in March (short course)
Trials to major international competition in late June – early July (long course)
Major international competition in late July – early August (long course)
Three main training cycles in a year

7. Training for US Open (December)
10-12 weeks of training
Focus on aerobic volumes, no altitude training
Maximum weekly volumes:
55,000 yards/week for sprinters
70,000 yards/week for distance swimmers
High volume strength training (4-5 workouts/week for sprinters, 2-3 for distance swimmers)

8. Training for NCAA (March)
Two phases: conference meets in February and NCAA in March
Higher volume training during the Christmas break (some teams use altitude training)
Speed specific training
Many duel meets with other teams as part of training

9. Training for NCAA (March)
Maximum weekly volumes:
50,000 yards/week for sprinters
80,000 yards/week for distance swimmers
Strength training:
5-6 workouts/week for sprinters
3-4 workouts/week for distance swimmers
Racing in January-March:
4-6 races every two weeks for sprinters
2-4 races every two weeks for middle distance and distance swimmers

10. Specifics of Short Course Training
Higher volumes in SP1, SP2, and SP3 energy zones
Lower aerobic and mix energy zone training volumes (EN1, EN2, and EN3)
Focus on turns and dives
Power/speed training on land
Focus on swimming technique

11. Total Volumes in Short Course Season (Sprinters)
US Open
NCAA

12. Total Volumes in Short Course Season (Distance Swimmers)
US Open
NCAA

13. Weekly/Daily Plan General Aerobic Development
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
AM WATER
AEROBIC EN1/EN2 VIDEO ANALYSIS
AEROBIC EN2
GENERAL RECOVERY TOWING VIDEO
GENERAL AEROBIC + DIVE SPRINTS
AM LAND
NONE
STRETCHING TESTING
PM LAND
WEIGHTROOM OLYMPIC PROGRAM
CARDIO WORK MEDBALL/ABS VASA TRAINER
OFF
PM WATER
AEROBIC EN2 VIDEO ANALYSIS
AEROBIC EN2/EN3 DIVE VIDEO
AEROBIC EN2/EN3

14. Weekly/Daily Plan Specific Aerobic Development
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
AM WATER
AEROBIC EN1/EN2 VIDEO ANALYSIS
TEST SETS 3 x 200'S R 15
GENERAL RECOVERY TOWING VIDEO
TEST SETS 6 x 100'S R 30
GENERAL AEROBIC MAINT
AM LAND
NONE
STRETCHING TESTING
PM LAND
WEIGHTROOM OLYMPIC PROGRAM
PLYOMETRICS MEDBALL/ABS VASA TRAINER
OFF
PM WATER
AEROBIC EN2 VIDEO ANALYSIS
TEST SETS
8 x 50'S on 1:00
8 x 25'S on 1:15 DIVE 100 or 50

15. Weekly/Daily Plan Specific Speed Development
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
AM WATER
AEROBIC EN1 VIDEO ANALYSIS
TEST SETS 8 x 50'S on 1:00
GENERAL RECOVERY TOWING VIDEO
AEROBIC EN1/EN2 VIDEO ANALYSIS
TEST SETS 6 x 50'S on 6:00
GENERAL AEROBIC REC
AM LAND
NONE
STRETCHING TESTING
PM LAND
WEIGHTROOM OLYMPIC PROGRAM
PLYOMETRICS ABS VASA/BENCHES
OFF
PM WATER
AEROBIC EN2/EN3
TEST SETS 3 x 200'S R 30
TEST SETS 6 x 25'S ON 1:15

16. Power Training for Sprinters (University of Michigan)
Use of paddles allows for more force application
Improve Distance per Stroke
Faster Stroke Rates
Work on turnover
Highest rate of muscle contraction can occur only for 4-6 seconds
After that enter the anaerobic energy system

17. Samples of Power Training Sets
Repeat Distance:
meter sprints exerting above normal force against the water
Apply 100% muscle strength against water
Count Stroke Cycles
Usually 5-8 stroke cycles

18. Samples of Power Training Sets
Rest Intervals:
45 seconds to 2 minutes
Set Length:
Should not exceed 4-10 repetitions per set
After minute rest intervals they can perform several sets
Easy swims to remove lactate

19. Samples of Power Training Sets
Training Speeds:
Should be done as fast as possible
Apply more force than you will during race
Perform at higher stroke rate than during race
Example:
{6x12.5 on the 1 minute }x3 w/ 8 minutes in between
Set 1 &3 descend 1-6 with times recorded
Set Increase Stroke Rate 1-3 and hold

20. Equipment for Power/Strength Training
Swimming paddles (strength, technique, rehab)
Power Racks and Power Towers (measure and monitor power improvements)
Parachutes, drag suits, T-shirts (strength, technique, rehab)
Light tennis shoes (kicking power)

21. Equipment for Power/Strength Training
Tubing to swim against
Assisted tubing or towing equipment (swimming at faster speeds, distance per stroke, body position)
Swimming with fins (hip strength, kicking power, body position)
Medicine balls/ dumbbells (vertical kick, push from the bottom of the pool)
Vibration machines in conjunction with swim benches

22. Strength Development Using VT on Swimming Bench
4/22/2017
Strength Development Using VT on Swimming Bench
© Global Sport Technology, Inc

23. Recovery after Workouts
Nutrition and supplementation during and after the workouts
Cool-down to remove metabolic products and deliver nutrients
Vibration treatment (3-5 x sec at Hz)
Cold water immersion (12-18 C for 7-8 min)
Soft tissue massage

24. Use of Vibration Machines for Recovery

25. University of Michigan Training for 2008 Olympics (Phelps, Vanderkaay, etc)
Three seasons
September – December for US Open
December – April for Spring Nationals
April – July for Olympic Trials
July – August re-taper for Olympics

26. Preparing for US Open
Total weekly volume gradually increased from 30,000 to 70,000 m
Primary focus on building the base, swimming technique, core strength training
Up to 20% of swimming sets done kicking
No taper before US Open

27. Preparing for Spring Nationals
Continue increase swimming volumes
24 days altitude training camp with very high volume swimming
Up 40% of swimming workouts are in short course
Progressive increase in strength endurance, power on land, and core strength
Improving swimming technique

28. Preparing for Spring Nationals
Total weekly swimming volume increased up to 90,000 m during the altitude camp
Number of daily swimming workouts at altitude:
for the first altitude camp in 2008
4-5 weekly strength training sessions at altitude

29. Altitude Training Plan 1

30. Preparing for Olympic Trials
Training of respiratory muscles at the sea level (University of Michigan)
PowerLung device (inhale and exhale respiratory muscles)
Restricted breathing training (holding the breath, swimming with snorkels)

31. Restricted Breathing Training
4/22/2017
Restricted Breathing Training
Use only when traditional stimuli are exhausted
Don’t use this training modality with athletes who have health issues (i.e. asthma, lower iron level, etc.)
Use only when athletes’ performances tend to stabilize/plateau after biological maturation

32. Restricted Breathing Training
4/22/2017
Restricted Breathing Training
Restricted Breathing Training (RBT)
Higher Accumulation of Metabolites
Respiratory Muscle Training (RMT)

33. Preparing for Olympic Trials
24 days altitude training camp: from end of April to middle of May
Progressive increase in swimming volumes and speed (50% of workouts are in short course)
Maintenance of specific strength and core muscles
Improvements in swimming technique
Increase volume of kicking up to 25%
Increase the number swimming sets with descending rest interval

34. Preparing for Olympic Trials
Total weekly swimming volume increased up to 115,000 m during the altitude camp
Number of daily swimming workouts at altitude:
for the second altitude camp in 2008
3 weekly strength training sessions at altitude

35. Altitude Training Plan 2

36. Typical Seasonal Plan for Middle Distance Swimmer (Phelps, etc)

37. Training from Trials to Olympics
Dates of USA Swimming Olympic Trials – June 29 to July 6, 2008
The team was selected on July 6
33 day until Olympic Games
Pre-Olympic Camp in USA: from July 7 to July 25
Pre-Olympic Camp in Singapore: from July 26 to August 5
Arrival to Beijing: August 5

38. Training between Trials and Olympics (Sprinters)
General strength (weights, training machines, med balls, core stability) – day 1 to 7
Specific strength (Biokinetic bench) – day 3 to 10
Kick and pull sets – day 1 to 10
Full body swimming sets – day 11 to 30
Swimming with resistance (chutes, drag suites, etc.) – day 7 to 25

39. Training between Trials and Olympics (Sprinters)
Aerobic endurance sets – day 1 to 5
Lactate tolerance sets – day 5 to 20
Race intensity sets – day 15 to 25
Starts and turns – day 20 to 30

40. Taper for Sprinters Training Components Days 1 2 3 4 5 6 7 8 9 10 111 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
General Strength X
Specific Strength
Aerobic Endurance
Lactate Tolerance
Race Intensity
Starts & Turns

41. Training between Trials and Olympics (Distance)
Specific strength (Biokinetic bench) – day 1 to 7
Kick and pull sets – day 1 to 7
Full body swimming sets – day 8 to 30
Swimming with resistance (chutes, drag suites, etc.) – day 7 to 20

42. Training between Trials and Olympics (Distance)
Aerobic endurance sets – day 1 to 10
Lactate tolerance sets – day 11 to 23
Race intensity sets – day 18 to 26
Starts and turns – day 25 to 30

43. Taper for Distance Swimmers
Training Components
Days 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
General Strength
Specific Strength X
Aerobic Endurance
Lactate Tolerance
Race Intensity
Starts & Turns

44. Aerobic-Anaerobic Workout for Sprinters’ Taper
8 x 100 (75 free, 25 1:40
8 x 75 fly, back, 1:25
8 x 50 1:00
8 x 25 :30 sec
4 x 200 free/back pull 2:50
24 x 50 fins fast/easy all 1:30
400 easy
Total: 4400 m

45. Race Intensity Workout for Sprinters’ Taper
400 easy + 4 x 100 moderate
8 x 50 moderate
8 x 50 (25 drills, 25 building pace)
8 x 50 (4 strokes fast, 5 strokes moderate, drills)
2 x (100 fast + 2 x 50 race pace)
600 easy
Total: 3000 m

46. Sprint Workout for Sprinters’ Taper
400 easy + 4 x 100 drills + 4 x 50 technique
5 x 100 kick (last 15 : 15 sec rest
20 x 40 tubing (20 m assisted, 20 m against)
6 x 15 finishes
500 easy
Total: 3000 m

47. Aerobic-Anaerobic Workout for Distance Swimmers’ Taper
600 free IM free build 50’s
16 x 50 all 50 sec
6 x 100 1:45
400 fast kick
4 x 400 pull descend 5:00
4 x 300 pull descend 4:00
6 x 150 2:00
9 x 100 1:10
100 easy
Total: 7900 m

48. Race Intensity Workout for Distance Swimmers’ Taper
800 technique build to turns
2 x (4 x 1: :00) all strokes
3 x 100 1: fast kick
3 x 400 pull 5:00
800 negative split
3 x (8 x 1:20/ 1:10/ 1:05)
400 easy
Total: 7400 m

49. THANK YOU FOR YOUR ATTENTION!