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Schwimm-Ratgeber

Training von Tom Dolan

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Kategorie: Training
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By Rick Curl

(Reproduced from Swimming Technique October-December 2001)

With Olympic gold in the 400 IM in 1996 and 2000 as well as World Championship gold in 1994 and ’98, and as the world record holder in the sport’s most challenging event for longer than any other swimmer, Tom Dolan can lay claim to being the greatest all-around swimmer in history. This article outlines the training that led to his Olympic gold medal and world record in Sydney 2000.

A great competitive attitude – the ability to train at a level greater than his competition and the desire to improve technical flaws – all contributed to Tom Dolan’s phenomenal performances in Sydney.

In May 1999, Tom underwent significant knee surgery following an injury on the basketball court. Although the surgery was a success, he was faced with a three-month, twice-daily extensive rehabilitation program, and for the first time in his senior career (12 years), the inability to train in the pool.

Anyone who knows Tom understands the challenge that he faced. His exceptional level of self-confidence was predicated on his belief that if he out-trained his competition – he could not be beat. Additionally, the likelihood of complete recovery and use of his knee was always questionable.

Later that year in July, one of Tom’s heroes, his grandfather, passed away. Dr. Dolan was the first family death that Tom had to deal with.

Tom knew he was at the crossroads in his career. We had often discussed during the previous two years what motivated him to continue to train at the pace needed to be the best at the 400 IM. He had accomplished all the sport had to offer – Olympic gold, world record, three-time American record holder, two-time World Championship gold, NCAA Swimmer of the Year, two-time Swimming World U.S. Swimmer of the Year. There was truly no tangible objective that he had not accomplished.

Following many painful conversations in June and July, I put forth the proposition in simple terms … if you want to make a run at Sydney, do so on your own terms. Train in the manner that provided you your greatest performances in 1994 and 1995 – and, above all, have fun!

By the end of July, while I was at junior nationals, I received a fax from Tom, and I knew he was ready! He chose to close the circle of his swimming career with his club team. A one-dimensional, focussed environment was what he felt he needed to finish his career with best times. I challenged him to devote total commitment to his training.

 

Confucius said … "He who chases two rabbits at the same time will catch neither." Tom was willing to by-pass lucrative endorsement opportunities as well as sacrifice the lifestyle of a normal 24-year-old for a shot at a personal best time and another Olympic gold medal in Sydney.

The following charts will help us explore the components of Tom Dolan’s training plan – a partnership between coach and swimmer – precise, yet flexible, always goal oriented, always seeking out excellence from stroke techniques to break through physiological performances.

Table 1 – Dryland Program (Seasonal Phases – September through August)

September-December (16 weeks)

Heavy weights (Wed, Sat)

Medicine Ball (Mon, Tue, Thu)

January-February (8 weeks)

VASA/Cords/Squats (Wed, Sat)

Medicine Ball (Mon, Tue, Thu)

Feb. 28-March 13 (2 weeks)

Transition (reduce reps and weight)

March 14-28 (2 weeks)

Maintenance

Rest and stretch (no resistance)

April-May (7 weeks)

Increase reps and resistance

Heavy weights (Wed, Sat)

Medicine Ball/Squats (Mon, Tue, Thu)

May-early July (9 weeks)

Maintenance

VASA/Cords/Squats (Wed, Sat)

Medicine Ball (Mon, Tue, Thu)

July 10-23 (3 weeks)

Transition (reduce reps and weight)

July 24-Aug. 6 (2 weeks)

Rest and stretch (no resistance)

 

 

Table 2 – Energy System Development (Primary Energy System Emphasis, September 1999 through August 2000)

A.M. Workout Cycle

Monday

Breaststroke

EN2

Tuesday

Kick

Butterfly/Backstroke

EN1

Wednesday

OFF

Thursday

IM (Transition(

EN2

Friday

Distance

Saturday

Distance (Long Aerobic)

EN2

Sunday

OFF

P.M. Workout Cycle

Monday

Pull

Race

EN2-3

Tuesday

Distance (Long Aerobic)

EN3

Wednesday

Test Set: Weak Stroke Development

Thursday

Breaststroke

EN3

Friday

Distance Max. Lactate Sprint

SP2

Saturday

(Early Season Fitness Challenge)

Sunday

OFF

 

 

 

Table 3 – Technical Issues (Stroke/Turn Technique Development_

I always emphasised technique, demanded perfection and trained Tom under Meet conditions. I constantly challenged Tom to correct his technical flaws.

Approach to walls.

Attack!

Distance and depth
off walls.

Work on streamline and underwater kick

Finish

Always finish strong!

Butterfly

Balance

Open long, strong

Easy legs!

Backstroke

1st 25 develop fast tempo

Kick off walls past flags

Always negative split

Breaststroke

Push hands forward and break surface

Attack walls

No hitch (if breathing challenge exists)

Demand fast temp

Freestyle

Commit on 1st 50

No double breath to wall (attack!)

Streamline off wall

Legs to finish

Dive

Always naturally fast off the block

Finish

NEVER LOSE AT THE END!

 

 

Table 4 – Season Plan (Training Plan – August 1999 through August 2000)

Dates

Sessions

Cycle

Dry

Land

Target

Volume

Actual

Volume

August 1999

16-22

Pre-Season

General Conditioning

3

40-50,000

 

23-29

 

Aerobic Based

3

40-50,000

 

September 1999

30-5

8

Aerobic & Technique

3-4

60,000

63,300

6-12

8-9

 

4

70,000

66,800

13-19

8-9

Aerobic & Weak Stroke Dev. Cycle 1 Test Set Begins

4

70,000

81,400

20-26

9

Full Cycle

5

80,000

91,700

27-3

9-10

Weak Stroke Dev.

5

90,000

105,000

October 1999

4-10

10

Full Cycle

3-4

100,000

112,700

11-17

10

Full Cycle

3-4

90,000

86,800

18-24

10

Full Cycle – 2nd Test Set begins

3-4

100,000

95,400

25

10

Full Cycle

3-4

90,000

92,400

November 1999

1-7

9-10

Full Cycle

4

90,000

92,400

8-14

9-10

Full Cycle

5

90,000

82,600

15-21

8-9

World Cup 17-18 – Competition

4

80,000

100,900

22-28

9

Full Cycle

3-4

80,000

76,400

29-5

6

Depart US Open – Wed 1/12 – Competition

3

50,000

51,600

December 1999

6-12

9

Full Cycle – 3rd Test Set begins

4-5

90,000

92,000

13-19

9-10

Full Cycle – CUBU Invit. 16-19

4-5

90,000

85,000

20-26

9-10

Full Cycle

4-5

90,000

89,000

27-2

10

Full Cycle

4-5

100,000

112,000

January 2000

3-9

9-10

Full Cycle – 4th Test Set begins

5

90,000

96,000

10-16

9-10

Full Cycle

5

80,000

89,000

17-23

9-10

Full Cycle

5

80-90,000

85,000

24-30

8

Full Cycle – Competition – Luxemburg

5

80-90,000

60,000

31-6

9-10

Full Cycle

5

80-90,000

92,000

February 2000

7-13

9-10

Full Cycle

5

80-90,000

95,000

14-20

9-10

Full Cycle – 5th Test Set begins

5

80-90,000

90,000

21-27

9-10

Full Cycle

5

80-90,000

89,000

28-5

9-10

Full Cycle

5

80-90,000

93,000

March 2000

 

 

 

 

6-12

8

Full Cycle – PVS Snr Champs – 9/3-12/3

4-5

80,000

82,000

13-19

9

Full Cycle

4

70,000

65,000

20-26

8

Full Cycle

4

50,000

56,000

27-2

5

Competition Senior Nationals – 28/3-1/4

4

 

 

April 2000

3-9

 

Break

5

 

 

10-16

8

Full Cycle

5

60,000

72,000

17-23

9

Full Cycle

5

70,000

78,000

24-30

9-10

Full Cycle

5

80,000

90,000

May 2000

1-7

10

Full Cycle

5

90,000

92,000

8-14

9

Full Cycle

5

70,000

87,000

15-21

9 + Meet

Full Cycle – Competition Richmond 15/5

5

85,000

81,000

22-28

10

Full Cycle

5

85,000

84,000

29-4

9-10

Full Cycle

5

80,000

89,000

June 2000

5-11

7

Full Cycle – Comp. 7/6 Charlotte Meet

5

60,000

62,000

12-18

9-10

Full Cycle

5

80,000

80,000

19-25

9-10

Full Cycle

5

80,000

81,000

26-2

9-10

Full Cycle

5

75,000

75,000

July 2000

3-9

9-10

Full Cycle

4

75,000

73,000

10-16

8

Stretch-Transition – PVS Senior Champs

4

60,000

60,000

17-23

8-9

Transition

4

55,000

52,000

24-30

8

Rest

3-4

50,000

52,000

August 2000

31-6

8

Rest

3-4

40,000

42,000

 

 

 

 

Table 5 – World Record Swims (Subjective Comparison)

 

Rome 1994

Sydney 2000

Butterfly

26.86

Short breakout

Tempo too fast

31.45 (58.31)

27.07

Long, balanced stroke; Turn time faster

30.95 (58.02)

Good energy, Balance

Backstroke

33.09

5m breakout: 1.86

32.42

5.25m breakout: 2.25 Faster tempo

No competition (pressure)

 

31.55 (1:04.64)

30.68 (1:03.10)

Breaststroke

35.61

35.58

No competition (pressure);

Slower turn time

 

36.10 (1:11.71)

36.36 (1:11.94)

Freestyle

29.66

Race until final 25

29.99

No competition

Slower turn time

 

27.98 (57.63)

28.71 (58.70)

 

 

 

Table 6 – Test Set Results

 

5 x 300 yard IM on 4:30

Jun 10, 1997

Oct 3, 1997

Oct 29, 1997

Sep 22, 1999

Feb 2, 2000

May 17, 2000

3:04

3:05

3:04

3:03

3:03

2:58

3:03

3:05

3:03

3:02

3:01

2:59

3:02

3:05

3:00

3:01

2:59

X

3:01

3:05

2:56

3:01

2:59

2:58

2:59

3:04

2:52

2:58

2:58

2:56

 

 

 

 

5 x 200 yards on 3:00

Oct 10, ‘97

IM

Sep 29, ‘99

100FL-100BK

Feb 9, ‘00

IM

May 23, ‘00

IM

1:58.0

1:56.0

2:00.0

1:59.0

1:56.5

1:56.0

1:57.0

1:58.0

1:56.0

1:53.0

1:56.0

1:56.0

1:54.5

1:52.0

1:54.0

1:54.0

1:52.9

1:50.0

1:53.0

1:51.0

 

 

 

 

20 x 200 yard Freestyle (5 on 2:40, 10 on 2:30, 5 on 2:20

Oct 6, 1999

Nov 10, 1999

Feb 16, 2000

May 31, 2000

Bad air day

2:00

1:59

2:01

1:55

1:59

1:59

1:58

1:54

1:59

1:58

1:56

1:54

1:57

1:57

1:55

1:54

1:57

1:57

1:54

1:53

1:56

1:55

1:54

1:53

1:55

1:55

1:54

1:53

1:55

1:54

1:54

1:53

1:55

1:54

1:54

1:52

1:55

1:54

1:54

1:52

1:55

1:54

1:53

1:52

1:54

1:54

1:53

1:51

1:54

1:54

1:53

—

1:53

1:54

1:53

1:51

1:53

1:54

1:52

1:50.3

1:53

1:53

1:51

1:49

1:52

1:53

1:51

1:48.2

1:52

1:52

1:50.2

1:47

1:51

1:51

1:48.8

1:46.6

1:48

1:48

1:46.5

1:45.3

 

 

Final Preparation for U.S. Olympic Trials

The transition, rest and taper phase of Tom’s training program has always been based on two premises…

  • Consistent training to improve fitness levels when followed by a gradual rest and taper period (elimination of stressful, anaerobic bouts of exercise) will result in fast swimming.
  • Improvement of technical flaws over a season will result in greater muscle memory in the race.

Tom’s first phase of transition rest was five weeks out from U.S. Olympic Trials, For 10 days, we would continue the same cycle of stroke emphasis, but reduce the anaerobic expectations by 50%. Tom would still attend 9-10 training sessions.

In phase 2 (rest), Tom would eliminate Tuesday afternoon, which gave him recovery period from Tuesday morning until Wednesday afternoon. Also, Friday morning was focussed on strict stroke technique.

The final phase (taper) encompassed the two weeks leading to the 400 IM. Tom trained 8-9 sessions each week with reduced volume and only on every other day "hard pace" challenge.

His volume steadily decreased until three days before the 400 IM, when he focussed on rehearsal for his event day. He needed a minimum of 3,500+ metres to warm up adequately and 1500 to warm down. Therefore, on race day, with prelims and finals – he was swimming approximately 10,000 metres.

Conclusion

Cal Ripkin and Baseball … Michael Jordan and Basketball … Jack Nicklaus and Golf … Bill Gates and business … Tom Dolan and Swimming. Great men of passion – great performers under pressure – the best at what they do.

How have these men reached the status of greatness? I believe the common thread is passionate preparation by intense finishers.

Since I began coaching Tom Dolan at age 13, the plan for success has been driven by the notion of intensity and volume – or intense volume. Simply stated, our goal has been to train more yardage/mileage at a greater intensity than any of Tom’s competitors. This philosophy, when married to Tom’s keen desire to win, has produced the greatest Individual Medley Swimmer of all time.

Overcoming obstacles has always lifted Tom to exceptional performances. Medical challenges, family crises, the defeat to Tom Wilkins in March, and the great Australian Men’s 400 Freestyle Relay World Record on Day 1 of the Olympics, served only to bring out the best in Tom Dolan.

His most successful seasons, until Sydney were 1994-1995 in which he set an American Record in April 1994 and a World Record in September 1994, then swam the NCAA performance of all time in March 1995.

In 2000, after 11 months of intense volume, he accomplished the apex in our sport – the only American swimmer to capture a gold medal in world record time at the Olympic Games in Sydney. Six years after setting the World Record in Rome, Tom Dolan was crowned the greatest IM’r of all time.

Rick Curl is the head coach of the Curl-Burke Swim Club, which covers Northern Virginia, the District of Columbia and suburban Maryland.

 

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