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  1. Jon Urbanchek’s School of Training Jon with some of his Olympians

  2. Derya BüyükuncuMichigan 1994-1998

  3. Training Philosophy • Training Philosophy 200,400 meters Modify: Less for 50,100,200 More for 800,1500, 10K • Keep It Simple Part Science – Part Art of Coaching C. What Works Producing good results

  4. Training Concepts 2 • Work is Aerobic, xygen pay as you go Endurance/Capacity • Work is Anaerobic, pay later Oxygen Debt – Build up of Lactic Acid / Race Pace Training • Transition Point not so clear Balance in O2 uptake Stead State / Threshold 2 2

  5. Training Models • Using threshold to Rx intensity and heart rate • Rotate workloads in weekly micro cycle • Improvements in threshold pace indicates increased endurance, 2

  6. 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

  7. 2 Main Groups • 100 – 200- 400 / 500 The Anaerobic Angle (Thorpe, Phelps, Agnel, Muffat, Dwyer) • 1500 - 400 – 200 The Aerobic Angle (Hackett, Vanderkaay, Mellouli, Sun, Jaeger, Ledecky, Friis)

  8. Middle Distance Characteristics • Like to train • Good sense of pace • Ideal stroke rate • 4 – 6 beat kick

  9. Michigan / Club Wolverine

  10. Michigan / Club Wolverine

  11. Michigan / Club Wolverine

  12. Michigan / Club Wolverine

  13. Michigan / Club Wolverine

  14. Jon’s School of Training • Training intensities are determined from the Anaerobic threshold pace/100 meters or yards • COLORCODED – • Threshold pace can be determined from: • Blood lactate tests • Interval sets • Continuous steady state swim

  15. 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 10 x 200 or 8 x 300 average; 20 – 30 sec rest intervals • All out 500 / 400 / 200 yard/meter effort (200 is least reliable)

  16. Jon’s Excel Program • Select distances swum straight or interval average time or any single test distance of 500, 400, 200 time. • To check the level of effort take 10 sec heart rate 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.

  17. 400 Interval Test, 8 X 400, 20-30 s rest

  18. Endurance Training • 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 • recovery & technique work

  19. REDColor Code Optimal intensity for Threshold improvement 15-20 sec rest 30 – 40 min durations Lactate 3 – 4 mM Heart rate 150 – 170 Optimal Threshold Training – EN-2

  20. BLUE Color Code Slightly above threshold 20 to 30 sec rest 20 to 30 minutes duration Uncomfortable Slightly above threshold 4-5 mM Heart rate 160 to 180 duration Up to 200 M lengths Threshold Training – EN-2

  21. Maximum VO2 Training EN-3Race Pace • 7% faster than (Red) Threshold pace • :30 – 1:30 seconds rest • PURPLE Color Code • Ideal for race pace training • Intensity high • Lactate 6 to 8 mM, buffering & tolerance • Heart rate 180 to 190 • Use 50’s & 100’s & 150’s

  22. 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% of 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

  23. 100 M % Chart

  24. 200 M % Chart 400 pace 1500 pace

  25. Race Pace Correlation • Excellent correlations to goal times • Use 3-4 min active rest between swims • Maximum lactate production / buffering • Maximum heart rates

  26. Color Use • Early season: White, Pink,Red • Mid season: White, Pink,Red, Blue,Purple • Pretaper: Red,Blue,Purple,Green(Race Pace) • Taper: Customise

  27. Alactic / Speed Training SP-3 • Short, fast, explosive sprints, 10 – 25 meters • 10 to 20 repetitions • :30 to 1:00 minutes rest • Lactate build up is marginal • Heart rate below maximum • Recommended for 50 – 100 – 200 swimmers at any time of the season

  28. Annual Training Plan at the University of Michigan

  29. Collegiate SeasonSept - November 1st Macrocycle (12 weeks) 6 weeks skill development / heart rate < 150, White & Pink Colors 6 weeks threshold – VO2MAX – Race Pace, White Pink Red Blue Purple Major competition (one week taper)

  30. Collegiate SeasonDec - February 2nd Macrocycle (15 weeks) 3 weeks aerobic endurance training 10 weeks all training zones more emphasis on Race Pace and lactate production Dual meet season

  31. Collegiate SeasonMarch 3rd Macrocycle 3 week taper period Dryland reduced to maintenance and dropped 10 days out Training distance gradually reduced from 60 - 70K per week to 20 - 30K per week

  32. Middle Distance 3 Week Taper Red AM Blue PM Km Days

  33. Summer Season

  34. 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

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

  36. 3 Day Micro Cycle

  37. Day 1 Micro Cycle- Mid Season

  38. Monday PM Main Set: Threshold 4 x 200 at 2:30 (White EN-1) 6 x 150 at 2:00 (Pink EN-1) HR 23-25/10sec 30 sec extra rest 8 x 100 at 1:20 (Red EN-2) 10 x 50 at .45 (Blue EN-2) HR 28-30/10sec Total Main Set: 3000

  39. Day 2 Micro Cycle – Mid Season

  40. Tues PM Main Set: Active Rest 3 X (200 free + 100 easy 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 = 2700

  41. Day 3 Micro Cycle - Mid Season

  42. Wed PM Main Set: VO2 maxRace Pace 400M 4 X 400 at 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 3:39 Total distance = 1600 4-6 minutes active rest recovery between rounds

  43. Wed PM Main Set: VO2 maxRace Pace 200 4 X 200 on 8:00 Broken swim 50 dive on 1:30 (Going out 200 pace :24.5 ) 100 push on 2:30 (mid 100 of the 200 pace :52.5) 50 push on 1:00 (best you can come home ) :25.5 Add up for 200 meters 1:42.5 Active rest recovery 400 between rounds Total distance = 800

  44. MD – VO2 Max Lactate tolerance • 4 x 50 at :40 Red 4:00 passive rest recovery – no swim • 4 x 50 at :40 Blue 4:00 passive rest recovery – no swim C. 4 x 50 at :40 Purple 4:00 passive rest recovery – no swim D. 4 x 50 at 3:00 dive sprints 4:00 active rest recovery –swimdown Total distance = 800

  45. Upper body Lower body Core Stretching Pliometrics Medicine ball Stretch cords StrengthDryland

  46. Derya BüyükuncuMichigan Reunion 2012

  47. Thank you! jurban@umich.edu Jon Urbanchek “The Swim Coaching Bible” Edited by Hannula & Thornton Human Kinetics Publisher