Professional Documents
Culture Documents
Distance
Swimmers
Genadijus Sokolovas,
Ph.D.
www.globsport.org
Speed for
Distance
Swimmers
Distance swimmers need to have
easy speed to be able to change
gears and finish when racing.
If distance swimmers dont have
speed, they will burn tank faster.
Building speed gradually during the
season.
Speed Training
for Kate
Ziegler
Kicking in Distance
Swimming
In the past, many distance swimmers swam
2-beat kick, especially women
Kicking has huge potential to improve swim
times
Better kicking improves distance per stroke
It also improves swimming technique by
keeping body more horizontal and higher on
the surface
Good kickers are winning the end of the race
Kicking Sets
for Distance
Swimmers
Katie Ledeckys
Kicking Training
Talking to
Swimmers about
Technique
Coach has short cues words to fix
technique during the set
Focus just on most important things of
technique during the set
If a swimmer doesnt correct the stroke, we
will talk about it after the practice
Another way to deal with that start the
set over again! You hold swimmers
accountable to the standards.
Talking to Distance
Swimmers about Technique
Coach has short cues words to fix
technique during the set
Focus just on most important things of
technique during the set
If a swimmer doesnt correct the stroke, we
will talk about it after the practice
Another way to deal with that
start the set over again!
You hold swimmers accountable
to the standards.
Working on Swimming
Technique
training
Monday afternoon threshold: 10 x 200 :20-30 sec
with the best effort or 4 x 1000 on 11:00
Tuesday and Friday mornings speed changing,
descending and ascending sets (fartlek)
Tuesday afternoon and Saturday morning race pace
Wed high volume practice, how much can get in
two hours (max is 11,200)
Fri afternoon second big kick set of the week,
interval set
Dryland Training
for Katie Ledecky
Dynamic warm up before going in the water:
jumps, squats, push ups, lunges around the pool
Shoulder exercises
Shoulders stability especially for young swimmers
Injury prevention
Preventative training before doing strength
training
Stretch cords, body core muscles, abdominal, lower
back
Six Weeks
before the Race
(University of
Tennessee)
Mastery of pace
Efficiency of stroke (long DPS, strong kick)
Swimmers have to be in control when they
are under stress
4 x 500 + 4 x 400 + 4 x 300 + 4 x 200 + 4 x
100 on 1:10 long course descending, pace on
#1 has to be higher than pace on #4 of
previous distance
If swimmers can descend 20 times, they are
in control
Michigan:
1650 add up or 1500 add up
11 x 150 or 3 x (200+150+100+50) holding 1500
pace
Long mile threshold sets bringing distance shorter
down to 4-5 x 550 with the last at mile pace
USC:
Generally dont repeat the same sets
12 x 100 with odds at mile pace and even ones at
pace +5 sec holding good technique and stroke
count
IM Swimming for
Distance Swimmers
Most of distance swimmers swim 400 IM
IM helps for distance swimmers mentally
Every practice swimmers do some set that has
an IM component
Age groupers have to swim IM to be a more
skilled swimmer
IM will keep swimmers in the sport longer,
keep them healthier
IM develops good capacity for collegiate
swimmers
Nutrition at
Altitude
The body uses more
carbohydrates at altitude. It
requires increased intake of
carbohydrates (Dyck et al,
2000).
Dehydration may occur because
of low humidity at altitude. To
prevent dehydration more water
and energy drinks should be
used (Armstrong, 2000).
Initial adaptation to the altitude
may be improved by intake of
vitamin C (Subudhi, 2006).
Optimal Altitude
The optimal training altitude is from
2,000 to 2,500 meters
Less oxygen is bound to hemoglobin
and delivered to the muscles at
higher elevations
Training at too high an altitude may
reduce the athletes ability to train at
high intensities
Training
Volumes and
Intensities at
the Altitude
Camp
High stress on the cardio-respiratory system of
Intensive training:
2-3-1 for middle distance and distance
3-2-3-0 for middle distance and distance
3-2-3-2-0 for middle distance and
distance
Aerobic
Techniqu
e
Threshol
d
Alternati
ng speed
7.5 km
Threshol
d
Negative
split
Shorteni
ng rest
interval
7.8 km
Negative
split
Distance
per
stroke
Drills
8.1 km
Threshol
d
Shorteni
ng
distance
drills
7.9 km
VO2 max
Drills
7.6 km
Negative
split
Descendi
ng
Distance
per
stroke
7.7 km
Threshol
d
Race
pace
7.8 km
Afternoo
n
Anaerobi
c with
speed
bursts
5.0 km
Off or
work on
techniqu
e/filming/
turns/div
es
Anaerobi
c sprint
Alternati
ng speed
Kick
5.0 km
Anaerobi
c
Race
pace
4.8 km
Off or
turns,
techniqu
e
Drills
Anaerobi
c
Race
pace
4.8 km
Pull
Distance
per
stroke
5.0 km