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Aerobe und Sprint-Trainingspläne

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By David Pyne

Sports Physiologist, Australian Institute of Sport

(Reproduced from "The Swimmer" Nov/Dec 2001)

One of the key considerations in training is to provide sufficient variation and stimulus for improvement. The two workouts examined here are taken from the training programs of Australian swimming team members at the peak of their season. These represent typical workouts undertaken by this level of swimmer and illustrate some features and variations that could be employed by any well-trained swimmer. For recreational and age group swimmers, the overall volume should be reduced by decreasing the number of efforts and distance of the different intervals used.

 

The aerobic workout is…

1200m Freestyle/Backstroke breathing 5/5

+ 4x100m 20sec rest HR 140-160bpm

1000m Freestyle/Backstroke + Freestyle/Butterfly

+ 3x100m 30sec rest HR 140-160bpm

800m IM

+ 2x100m 20sec rest HR 140-160bpm

600m Fins

+ 1x100m negative split by 5sec

Kick 12x50m (Descend 1-3) on 50sec

Pull 12x25m Butterfly on 50sec

6x200m 30sec rest HR 150-160bpm

4x200m 40sec rest HR 160-170bpm

Vol. 8km

 

This is a long 8km aerobic workout. The first four 600m consists of a descending (in distance and number) series of aerobic swims. The over-distance swims – i.e. the 1200, 1000, 800 and 600m efforts – are completed at a comfortable aerobic level with a heart rate 120-140 beats per minute (bpm). The two longer efforts involve switching between Freestyle, Backstroke and Freestyle/Butterfly. Breathing 5/5 refers to controlled breathing every fifth stroke to improve coordination and timing. The actual distances used can be varied at the discretion of the coach and/or swimmer. It is usual practice to mix-in shorter intervals of Butterfly predominantly 50m efforts compared with Freestyle and Backstroke, which can be 50-400m in length. Coupled with each over-distance swim is a short set of 100m efforts completed on moderate rest (20-30sec) at a moderate aerobic level (heart rate 140-160bpm). The final 100m effort is done as a negative split by 5sec. This is actually a little harder than it sounds, because it makes the swimmer finish off much faster than the first lap pace. An example of this would be 32.5 + 37.5sec for first and second 50m laps respectively to give a total time of 1:10 for the 100m. It never hurts to put some faster work in, even in very long sessions up around 7-8km.

The second series consists of Kick and Pull work. The kick set is 12x50m efforts on a 50sec cycle completed as 4x3 descend efforts. The descend should be about 5sec – i.e. the second swim is about 5sec faster than the first – and the third swim 5sec faster than the second swim. The pull set is 12x25m efforts using Butterfly on a 50sec cycle. While Butterfly is a powerful stroke, the swimmers should swim these as fast efforts with good technique.

The last series is a set of 10x200m efforts. The first six are completed with a 30sec rest period holding a pace that elicits a heart rate of 150-160bpm. The final four efforts are completed with a 40sec rest period at a slightly faster pace that elicits a heart rate of 160-170bpm. It is common practice to use slightly longer rest periods when striving for a slightly faster pace. At this intensity, the trained swimmer would be close to threshold pace. This would be a solid and slightly uncomfortable speed but again it is important to swim this with good technique.

The sprint workout is…

800m Freestyle/Backstroke

6x200m Freestyle/Butterfly with pull buoy on 20sec

600m kick, drill, swim

4x50m efforts on 60sec (descend 1-4)

100m recovery

2x50m on 1:30 at second 50m pace

Select option A, B or C

A

2x(200m kick, 150m pull, 100m drill, 50m swim)

800m pull negative split

4x25m or 2x50m pace

B

10x150m 20sec rest HR 140bpm

100m easy, 8x50m easy/pace

C

800m Backstroke, 800m IM, 400m kick and fins

Vol. 5km

The sprint workout is 5km in total. The workout is broken into two halves. The first half of the workout is predominantly a 3km warm-up using Freestyle and Backstroke or Freestyle and Butterfly, together with some kick, drill, and swim mixed in. After this aerobic warm-up, the swimmers complete a descending series of 4x50m efforts on 60sec with each swim 2sec faster than the one before. After a 100m recovery, the swimmer finishes this part with a 2x50m efforts done in the mainstroke on 1:30 at second 50m pace. This is the pace that the swimmer normally swims for the second 50m lap of a 100m race.

The second half of the workout consists of three different options – A, B and C. It is useful to give variety in workouts and this type of approach with a couple of different options can be effective. The best way is to assign a lane to each option, so there is no mixing of workout and swimmers. This also gives the coach the flexibility to individualise workouts for different types of swimmers – i.e. the coach can have a sprint, middle-distance and distance lane to cater for the individual needs of swimmers. Occasionally it is good practice to let the swimmers choose their own workout and this provides the opportunity to think about the type of workout most appropriate for them on the day.

Option A is more a sprint oriented workout with a 1000m combination of kick, pull, drill and swim before an overdistance 800m pull. The 800m pull should be completed as a negative split where the second 400m is about 5-10sec faster than the first 400m. The relative intensity should be moderate for the first 400m and firm for the second 400m. The swimmer finishes the session with some fast work either as 4x25m fast efforts (often using a dive start) or as 2x50m efforts (push start) at second 50m pace. The swimmer can paddle off an easy 100m or simply exit the pool at the completion of the shorter faster efforts. Many coaches and swimmers like to finish the session with something fast.

Option B is a middle-distance workout involving 10x150m swims with 20sec rest at a moderate intensity of 140bpm. This is a bread and butter type workout for highly trained middle distance swimmers and they should be able to churn these out without too much fuss. After an easy 100m recovery swim, the session is completed with a short 8x50m faster pace set. Using a 60sec cycle the swimmer alternates between a faster effort equivalent to 200m race pace and a slower recovery 50m.

Option C is the distance swimmer’s delight. The first 800m is swum Backstroke at a moderate intensity with a heart rate of 120-140bpm. The second 800m is swum as an Individual Medley. Specialist IM swimmers should do this as 2x400m IM continuous with the standard 100m in each stroke. Non-IM swimmers could do this as 4x200m IM continuous, which permits them to swim 50m intervals in each stroke. Again the intensity is moderate. The final effort is a 400m kick using fins.

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