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Schwimm-Ratgeber

Ein 6000m Trainingsplan

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Kategorie: Training
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One of the main planning challenges facing a coach is to try and fit everything into a session, a training week or even a training season. There are many factors that contribute to the preparation of competitive swimmers and it is difficult to include all the different training intensities, strokes, drills, start and turn practice, and other activities into the program. The training process can be simplified into two steps: i) deciding which aspects of swimming need to be trained, and ii) how these aspects can be assembled into an effective workout. This article examines the issue of preparing a single workout that includes several different aspects of training. Integrating different aspects into a single workout is a challenging but useful exercise. In more senior and higher level programs there may be sufficient time in a 10 sessions a week program to isolate different aspects and undertake specific workouts, but in more junior programs of 4 to 6 sessions per week the need for integrating workouts is paramount.

For the purpose of this example, a single session of 6,000m was prepared. The session was prepared with the classification of different training zones used at the Australian Institute of Sport (Table 1). All coaches must have some system for prescribing training based on different training speeds and/or training zones. While some systems are a little more elaborate than others, and purportedly based on the underlying energy systems that contribute to athletic performance, the bottom line is that the coach is consistent with the application of their own system. Unless the coach has a clear understanding of the different energy systems and can develop different training sets that target specific training speeds and zones, the training process is likely to be inefficient and a limit on further improvements in fitness and performance.

Table 1. Classification of training zones used at the Australian Institute of Sport

Zone

Symbol

Fuel

Intensity

HR (bpm)

La (mM)

Low-Intensity

A1

Fat

65-75%

-70 to -50

< 2

Aerobic Maintenance

A2

Fat/CHO

75-80%

-40 to -50

< 2

Aerobic Development

A3

Fat/CHO

80-85%

-30 to -40

2-3

Anaerobic Threshold

AT

Fat/CHO

85-92%

-20 to -30

3-6

Maximal Aerobic

MVO2

CHO

92-100%

-20 to max

5-10

Sprint

SP

ATP-PC

>100%

n/a

n/a

Having established a system for prescribing different workouts, a typical 6,000m workout was developed to illustrate some of the features of training prescription that are commonly used in Australian swimming. While it is relatively straightforward to write out individual training sets, some care needs to be given to the sequence of workouts. This applies to managing the exertion level and fatigue of swimmers, but also in the priority given to drills and technique work. Fatigued swimmers are unlikely to get the best out of either conditioning or drill work, and if these are priorities for the workout they would need to be programmed before any exhaustive maximal effort sets.

Having taken into consideration the classification of training and given some thought to the aims of the workout, the process of writing the workout begins. In this example (Figure 1), the aim was to prepare a 6,000m that incorporated:

  • a full aerobic warm-up (Set 1 below)
  • transition set with different strokes and drills (Set 2)
  • a short rest aerobic set (Set 3)
  • overdistance kick (Set 4)
  • a main aerobic freestyle set targetting AT and MVO2 intensities (Set 5)
  • a short sprint set to stimulate fast twitch fibres and neuromuscular pathways (Set 6)

Figure 1. Integration of different training activities into a single 6,000 m workout

Set 1 800m warm-up as (200m swim, 200m kick, 200m pull, 200m swim) [A1]
Set 2 4 x (4 x 50m) on 50 seconds

* Sets 1,3 IM order [A2]

* Sets 2,4 alternate Drill / Swim [A2]
Set 3 8 x 100m FS on 1:30 [A2]
Set 4 2 x (2 x 400m FS) with 30 seconds RP

1. 400m kick - negative split [A3-AT]

2. 400m pull - negative split [A3-AT]
Set 5 8 x (100m FS [AT] on 2:45 + 2 x 50m Form [MVO2] on 1:00)
Set 6 4 x 25m dive max effort [SP] swim to 50m.
Set 7 200 m swim down [A1]

Total Volume = 6,000 m

 

The following comments are offered for each individual set:

Set 1) 800m warm-up as 200m swim, 200m kick, 200m pull, 200m swim [A1] with 10s RP

This is a standard warm-up of 800m broken into 4 x 200m intervals. The intensity is A1 or low-intensity aerobic swimming. The order of swim, kick, pull, swim recruits all the major muscle groups that will be used later in the session. The first set is usually a continuous swim, or, as indicated here, a short rest set with 10 seconds rest after each 200m effort. Generally the warm-up is completed using freestyle or freestyle/backstroke.

2) 4 x (4 x 50m) on 50 seconds

Sets 1,3 IM order [A2]

Sets 2,4 alternate Drill / Swim [A2]

After the initial continuous warm-up set it is common practice to include a supplementary warm-up set that involves slightly faster work and prepares the swimmer for the more intensive main sets that follow. In this example, the set of 4 x 50m in IM order exposes the swimmer to each of the four strokes. This ensures that all strokes have been used in the warm-up: IM sets such as this can be done either in normal IM order, in reverse IM order or occasionally in sets of 3 with the elimination of one of the strokes. Some coaches eliminate either the Fly stroke, the strongest stroke or the weakest stroke depending on individual requirements. Drill work should be included early in the program, so that good technique can be developed and maintained without the interference of exercise-induced fatigue. These 50’s are completed at A2 intensity (aerobic maintenance).

Set 3) 8 x 100m FS [A2] on 1:30

Short rest interval training is primarily used to maintain and develop endurance fitness. In this freestyle set, the swimmers is asked to swim at A2 intensity on a 1:30 cycle. This may equate to a repeat time of 1:20 per 100m. The rest period in short rest cycles is fairly brief and normally in the range of 5-15 seconds. The swimmers should be instructed as to the pace they should be holding and the rest period with each interval. While it is possible to employ short rest sets from A1 through to MVO2 speeds, it is most commonly used for A2, A3 and AT work. The set shown here is reasonably short (800m or approximately 11 minutes of swimming) and is probably just a bridging set in this context. If the short rest set was intended to be the main set in the session, it would more likely to be 1200-3000 m in length.

Set 4) 2 x (2 x 400m FS) [A3-AT] with 30 seconds RP

400m kick (negative split)

400m pull (negative split)

Kicking and pulling sets are used to vary the physical loading on the body. In kicking, the arms are rested and the legs worked harder in light of increased blood flow to the major muscle groups of the lower limbs. Some coaches do most of their kicking in shorter intervals of 50 and 100m and it is useful to occasionally include some overdistance kicking. The aim here is to negative split the 400m so that the second 200m is approximately 5-10 seconds faster than the first 200m. In terms of the training zones, the intensity would start at approximately A3 (aerobic development) and increase to AT (anaerobic threshold) as the swimmer brings home the negative split. While kicking and pulling can be used separately, combining the two in a single set is quite common. Pulling transfers stress away from the legs to the arms. A pull buoy in combination with hand paddles is one form of speed-assisted training that can be very beneficial.

Set 5) 8 x (100m FS [AT] on 2:45, 2 x 50m Form [MVO2] on 1:00)

In this session, this is the main set. As shown here this set is a freestyle set of 1600m at the intensity of anaerobic threshold to maximal oxygen uptake (maximal intensity aerobic swimming). The total volume of this type of work can range from 800 up to 3000m. For trained distance swimmers, their main aerobic sets should be 2,000 to 3,000m in length. For sprinters and middle-distance swimmers this is marginally reduced. As swimmers taper for competition, the volume of this work is reduced in linear fashion over a three week period. In terms of stimulating aerobic adaptations, studies have shown that 100 and 200m intervals are more effective in achieving improvements in oxygen transport and delivery. However 50m intervals are very useful in training the swimmer at close to race speeds. For this reason, combinations sets as shown here are quite popular to obtain good quality aerobic training coupled with race pace work.

Set 6) 4 x 25m dive max effort [SP]

This type of sprint set is commonly done right at the end of session. However for variety and racing practice, it is a good idea to put some sprints up front directly after the warm-up. Swimmers occasionally fall into the trap where they can only swim fast after a prolonged and extensive warm-up or towards the end of a long descending set. These short sprints should be timed and recorded and can serve as a useful means of monitoring improvements in sprint performance and (in gross terms) anaerobic power. As well as time, it is recommended to measure stroke rate and where possible the start time, which is defined as the time to a fixed point: either the 10 or 15 m mark.

Set 7) 200 m swim down [A1]

Again this is a very common swim down set. While there is no real need to monitor the intensity or pace of the swim down, swimmers should be instructed to maintain good technique. Some coaches tell their swimmers to use the slowest possible speed at which they can maintain good technique. Depending on the nature of the training session, the length of the swim down can be lengthened. If the session has contained a large proportion of sprint work, or high quality aerobic work that has generated high levels of lactate, it is a good idea to swim down at least 600m.

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