Training programme 2008

Base conditioning and technical training; Warm up, recovery, technique
Predominantly Fat Metabolism; largely slow-twitch fiber recruitment

Perceived Effort - Light /Easy

Endurance
1. Every swimmer must incorporate this type of training throughout their season and cycle.
2. This will build their physiological aerobic base from which to develop more specifically for their needs.

Technique/Drills
1. The aim is to slow the stroke down and concentrate on and practice the key areas of technique, whether it be the high area recovery on freestyle... the symmetrical arm cycle of the butterfly, the timing of the kick and pull on breastroke, or the shoulder roll on the backstroke arm cycle.
2. These can form part of the warm-up or lead-in set or even the recovery set.
3. Kicking drills with or without flippers/float, speed endurance. Speed or endurance kick sets depending on your current training cycle.
4. Pull sets can work well on technique, endurance as well as power development in the arm cycle. These sets can also form part of the warm-up, lead-in or recovery swims.

This involves working at a heart rate level 140-160bpm for a period of 15 to 60 minutes. Rest within the sets should be between 10 to 30 secs depending on the distance of repeat

This involves working at a heart rate level 160-180bpm, for a period of 15 to 45 minutes. Rest within the sets should be between 10 to 30 secs depending on the distance of repeat.

Read more about Anaerobic Threshold (this is from a running site)

V02 Max
VO2 max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned.

1. The main aim of this type of training is to work for a solid length of time at a high intensity with little rest to ensure the working muscle groups achieve overload.
2. Without achieving overload, progression will not occur within a given time scale.
3. Occasional endurance sets should involve this type of training, whereby you swim at a heart rate level of 180-200bpm for a period of 15 to 30 minutes. Recovery within the set should be no longer than 30 seconds depending on the distance repeats you are swimming.

Sprint
1. Sprint training adds the anaerobic fitness base to the aerobic base you have developed with your endurance training.
2. It works on the two anaerobic energy systems: the creatine phosphate energy system and the lactate energy system.
3. Training involves short, fast repeats with good rest intervals to ensure you can overload both these energy systems.
4. The additional benefit of sprint training is muscle adaptation to the speed type exercise, as well as the aerobic benefits trained earlier.
5. Working the fast twitch muscle fibres will increase their number and size in a given muscle as well as the speed of excitation.

The aim of this type of set is to exercise at close to max but with less rest (1 to 3 mins) in order for your body to experience exercising with lactate build-up in your system. This therefore involves working at a heart rate level as close to max as possible

The aim is to work close to maximum speed and then to rest (for between 3 and 5 mins) in order to give time for some lactate to be broken down and eliminated. This involves working at max heart rate, with substantial rest periods within the given set.

During this type of training Heart rate is immaterial. Top speed can only sustained for distances of less than 25m and are extremely explosive. Rest should be large to prevent lactate production with recovery swims in between.