Level 3 - FINAL MANUAL

LEVEL 3 - THE PHYSIOLOGY SCHOOL
COACHES MANUAL
AMERICAN SWIMMING COACHES ASSOCIATION
A special thank you to the ASCA Staff, led by our CEO, Jennifer LaMont and our ASCA Board of Directors for their
assistance in providing you with the most up to date information for all of our ASCA International Coaching Clinics.
Additional thanks to Mike Murray and Mohamed Abdelaal for their assistance with the Level 3 update.
Welcome to the American Swimming Coaches Association!
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ASCA LEVEL 3 - PHYSIOLOGY SCHOOL
[Chapter 1] Introduction
[Chapter 2] Energy Metabolism/Basic Biology
● ATP-CP System
● Anaerobic System
● Aerobic System
● Cardiovascular/Respiratory System
[Chapter 3] Organization of Training
● Color System - Jon Urbancheck

● Capacity & Power - Jan Olbrecht
● Training Zones - Bill Sweetenham & John Atkinson
● American System - Dr. Ernie Maglischo
● Comparison Between Models
[Chapter 4] Applications
● Periodization
● Creating Seasonal and Weekly Plans
● Sample Training Plans
[Chapter 5] Understanding and Applying Metrics

● Type of Metrics
● Metrics by Phase
[Chapter 6] Considerations for Best Practices

● Principles of Training
● Best Practices
Chapter 1 - Introduction
“A rudimentary understanding of physiology empowers coaches to create windows of opportunity for their
athletes to be successful, learn about the process of high-performance, and encourages them to take an
active, educated role in their pursuit for improvement.”
- Coach Jon Urbanchek
There was a time when swim coaching was less complicated. A workable knowledge of “stroke mechanics,”
and the ability to persuade your swimmers to put in longer hours, directly translated to success. Times have
certainly changed. With the exponential worldwide increase in the number of competitive swimmers, we have
learned that the key to success remains in finding better and more sophisticated methods for improving
performance.
Welcome to the world of Exercise Sciences. Although swim coaching will never be an exact science, it is now
universally accepted that we need to pay attention to the fields of Exercise Physiology and Sports
Biomechanics as they relate to human performance.
Exercise Physiology deals with increases in muscular strength, cardiovascular conditioning, and the metabolic
responses to exercise. Sport Biomechanics combines functional anatomy and physics to examine motion; in
our case, the subtleties of competitive stroke mechanics. These two fields of study are inextricably linked,
making it imperative that we increase our knowledge of both.
Welcome to the ASCA Level 3 course of study. Much time and thought by successful coaches have gone into
preparing these study materials for fellow coaches. This course was written by coaches for coaches. It is our
hope that it will not only lead to a more effective application of coaching methods, but provide you with a
degree of confidence that the programs you choose to employ are based on sound scientific principles.
There have been monumental leaps in education of swim coaches over the past decade, perhaps most
notably, a coach's ability to better understand some basic concepts regarding physiology as it relates to the
training and preparation for performance. As the sport continues to evolve, coaches must also seek to expand
their understanding of how their athletes adapt, and react to training loads, seasonal planning, and the
preparation for peak performance.
Throughout this course, you will be provided with examples that illustrate different ways to use physiology as
an information resource on which to build your training, plan for performance, and value the process of athlete
adaptation. Your grasp of basic principles will not only create better concepts for workouts, but also help to
protect your athletes from injury, burn-out, and overtraining.
Understanding energy systems, anaerobic and aerobic metabolism, super compensation, periodization, and
the principles of training, will help coaches immediately affect positive results in their season planning, and
workout implementation.
Swimming coaches are now equipped with tools that provide an array of useful information, which creates new
opportunities for understanding the development and progression of swimmers. Heart rate monitors,
performance analytics, velocity tracking devices, and a variety of other metrics offer insights on physiological
progress.
The swimming coach of the future will need to discover how to best utilize these tools, decide which platforms
to take advantage of, and learn to apply the information within their program to enhance the athlete
experience.
This course will focus on the various methods of organizing training, periodization, seasonal planning, and
much more. The goal is to give each coach the ingredients to create a sensible training program that best suits
their athletes and their situation. While there are many considerations for a training program, for the purpose
of this course, the focus will be on understanding the physiology behind training and competing.
Chapter 2 - Energy Metabolism
This chapter will cover the basics of energy metabolism to provide context and a better understanding of
forthcoming material. With respect to physiology within a training plan, the goal is to improve the physical
conditions necessary to produce peak performance. Those physical conditions are typically speed, endurance,
strength, and power. Improving speed, power, strength and endurance are directly related to development of
the aerobic and anaerobic systems and their synergy. It is important for swim coaches to be educated and
have a basic understanding of the cellular activity in the muscles during exercise to best help athletes
maximally develop the necessary capacities to reach their top potential.
Energy - The capacity of an organism to do work.
Forms of Energy Stored in the Body:

1. ATP (Adenosine Triphosphate)
2. CP (Creatine Phosphate)
3. Carbohydrates
4. Muscle Glycogen
5. Liver Glycogen & Blood Glucose
6. Fats
7. Proteins
Energy Metabolism - How the body creates energy; energy metabolism is based on time NOT distance
traveled.
ATP - The chemical responsible for muscular contraction.
There are three phases in which the body can recycle ATP for muscular contraction:
1. ATP-CP System: The ATP-CP is the fastest system amongst the three phases. This phase relies on the
recycling of ATP through the breakdown of creatine phosphate (CP). This process is rapid and can occur
immediately with maximum force. The ATP-CP system does not limit the amount of force exerted, rather the
number of contracting muscle fibers will determine the amount of force. The length of the ATP-CP phase is
limited by the CP stores: as the CP supply diminishes, muscle glycogen takes over as the main source of
energy to replace ATP while CP continues to diminish until it becomes negligible.
2. Anaerobic Metabolism (Glycolysis): As CP supplies diminish, muscle glycogen becomes the main source
of energy and the process begins with glycogen conversion to glucose, and ends with the production of pyruvic
acid. All of these chemical reactions take place in the cytoplasm of the muscle cell and do not require oxygen.
At the end of the anaerobic process, pyruvic acid can be converted into more energy through the aerobic
process, should oxygen become available in the cell. Should there not be sufficient oxygen in the cell,
pyruvate and hydrogen ions will create lactic acid, which can build up causing a condition known as acidosis,
which is believed to be the main cause of fatigue in all events longer than 30 seconds.
The rate of ATP recycling during the anaerobic process is less than the ATP-CP system, but greater than the
aerobic system.
3. Aerobic Metabolism: At the end of the anaerobic phase, pyruvate (lactate) and hydrogen ions will enter the
aerobic phase, where through the use of oxygen, they can be metabolized further to create energy for ATP
recycling.
The aerobic phase is the most efficient process as it does not produce any end products that cause fatigue.
Carbon dioxide and water are the by-products which are easily removed from the body during exercise.
However, it is less powerful than both the ATP-CP system & the Anaerobic Glycolysis system.
A strong aerobic system is absolutely necessary as it will complement or limit the anaerobic process.
The Powerhouse of the Cell:
Understanding the Cardiovascular System & Functionality
Blood circulates through a network of vessels throughout the body to provide individual cells with oxygen and
nutrients, and helps dispose of metabolic wastes. The heart pumps the blood around the blood vessels.
There are five main functions of the cardiovascular system:
1. Circulates oxygen and removes carbon dioxide

2. Provides cells with nutrients
3. Removes the waste products of metabolism to the excretory organs for disposal
4. Protects the body from disease and infection, including clotting blood after injury
5. Regulates body temperature
The heart is the “pump” of the cardiovascular system. There are three main pathways of the circulatory system
that are critical for performance in swimming as it relates to understanding the way blood flows throughout the
body during periods of work.
Arteries: Arteries carry oxygenated blood away from the heart. They are thick hollow tubes which are highly
elastic which allows them to dilate (widen) and constrict (narrow) as blood is pumped down them by the heart.
The aorta is the largest artery in the body, taking blood from the heart, branching into other arteries that send
oxygenated blood to the rest of the body. Arteries branch and re-branch, becoming smaller until they become
arterioles which are smaller and even more elastic. Arterioles feed oxygenated blood to the capillaries.
Capillaries: Capillaries distribute the nutrients and oxygen to the body's tissues and remove deoxygenated
blood and waste. They are extremely thin. The walls are only one cell thick and connect the arterioles with the
venules (very small veins).
Veins: Veins carry deoxygenated blood towards the lungs where oxygen is received via the pulmonary
capillaries. The blood’s journey starts in venules (very small veins) which merge into veins carrying blood back
to the heart. The vein walls are similar to arteries but thinner and less elastic. The pulmonary veins then carry
this oxygenated blood back to the heart.
Chapter 3 - Organization of Training
In this chapter, we aim to provide different examples and models of how training can be organized. These
models help coaches quantify and understand training, as well as offer guidance during its composition. It is
not necessary to exclusively follow any one of those systems, conversely, the best coaches have an
understanding of all systems and use components of each of the systems to add to their tool box and construct
a plan that complements the coaches strengths and the training environment.
The four organization systems presented in this course are the Urbanchek color charts, Capacity-Power by Dr.
Jan Olbrect, Zone Training System by Bill Sweetenham & John Atkinson, and finally the American Training
Model composed by Ernie Maglischo and promoted by USA Swimming. There are many similarities in all four,
however, each model uses its own terminology and categorization. The variety and diversity of how all of
these models are presented provides coaches and athletes more opportunities to digest the material, hence,
making it important for coaches to be well versed and open minded to all models.
Color System (Urbanchek)
The Urbanchek “color system” is, without a doubt, one of the most commonly used training methodologies in
the sport of competitive swimming. Many coaches, from the age group ranks through the international/world-
class level, implement the Urbanchek model.
Perhaps the most important aspect of working with athletes at any age is how coaches communicate our
ideas, our vision, and our goals for their development. Discovering information pathways that help coaches
understand the progressive nature of the sport is critical for their continued success throughout their career.
Legendary University of Michigan Coach Jon Urbanchek, along with Jim Richardson, and Jon’s wife, Melanie,
a Ph.D. research scientist, created the now infamous Color System, or Color Charts. These pioneers realized
they could use easily accessible ideas for effort illustrated by colors which closely resembled the skin tone(s) of
the body during periods of intense work, and could precisely correlate to desired heart rates during training.
This dynamic for communicating with specificity and detail was a game-changing tool that would forever
transform the way in which coaches interacted with their swimmers.
Coaches use terms like “slow”, “moderate”, “fast”, or “race pace.” The color system immediately provides
detailed instruction on specific pace, heart rate, and required effort. The athletes become familiar with how
each color corresponds to effort and can make real-time adjustments inside of a swim, within a set, or
throughout an entire workout.
Definitions:
1. Aerobic Training: Aerobic exercise is any type of cardiovascular conditioning. It can include activities
like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition,
aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic
activities.
2. Anaerobic Training: Anaerobic exercise is similar to aerobic exercise but uses a different form of energy
— quickly and immediately. Anaerobic exercises include high-intensity interval training (HIIT), weight
lifting, circuit training, swimming at intensity, Pilates, yoga, and other forms of strength training. This
type of exercise offers many health benefits.
3. Threshold: Threshold pace is faster than the pace needed to build the aerobic base and slower than
their race pace. A swimmer's threshold is not stagnant and can be affected by age, sex, weight, overall
health and fitness, etc.
The colors and their qualities:
Clear:
● Heart rate: Sub 120
● Lowest intensity
● Used during warm-up / cool down, drill / technique work
White:
● Heart rate: 120-130 BPM
● Low intensity
● Generally used in warm-up/cool-down swims/technique work
● Typically completed continuously, or repeats with 10-15 seconds on a rest interval
Pink:
● Low Intensity
● 5% below Threshold pace
● Short rest 10-20 seconds
● Typically categorized as basic aerobic training
Red:
● Optimal intensity for aerobic capacity
● 10-20 seconds rest
● 20-30 minute set durations
● Typically uses repeats of 100’s, 150’s, 200’s, and 300’s.
● Categorized as Optimal Aerobic Training
Blue:
● Uncomfortable race pace for 800-1500
● 15-30 seconds rest
● Categorized as above threshold.
Purple:
● Ideal for Race Pace training
● 7% faster than threshold pace
● 30-1:00 rest intervals
● Typically used across 50’s, 75’s, 125’s, 150’s.
● Categorized as “MAX VO2 Training.”
These colors have commonly evolved into the color system:
Gold (or Green): Added to address Anaerobic training and speed development
● Heart rate: Maximum heart rate above 190 BPM
● Always use the % chart for reference.
● Training for 100’s (6 x 50 @ 6:00, 92% of lifetime best)
● Training for 200’s (6 x 100 @ 6:00, 92% of lifetime best)
● Training for 400’s (4-6 x 200 @ 6:00, 94-96% lifetime best)
● Maximum lactate production/buffering
Platinum: Added to address alactic training and speed development
● Heart rate: N/A
● Short, fast, explosive sprints, 15-25 meters in length, faster than race pace
● 6-12 seconds in duration
● Full recovery
● Lactate build up is moderate
● Categorized as ideal training for speed development
Progressing through the color system during the season:

● Early Season: White, Pink, Red, Blue
● Mid Season: White, Pink, Red, Blue, Purple
● Pre-Taper: White, Red, Blue, Purple, Gold
● Taper: Individually customized for each group/athlete in the program.
NOTE: Everyone reacts uniquely in terms of rest.
Individualized Training Based on Color System

Discovering an individual’s race pace, or training pace, based on the color system has been the subject of
much debate; however, these methods have stood the test of time as effective tools for learning how to
calculate training intervals, paces, and estimated percent effort for swimmers.
Your swimmers’ ability to create/handle capacity in their training is an especially important aspect of their long-
term development in the sport. One way to measure a swimmer’s capacity is using a test-set. Many coaches
have traditionally used the following four test sets to help outline, define, or estimate the best training paces for
their athletes.
1. Test Set #1: 10 x 300, Best Possible Average on :20-:30 Seconds rest.
2. Test Set #2: 10 x 200, Best Possible Average on :20-:30 Seconds rest.
3. Test Set #3: 1 x 3,000, Maintain the fastest possible pace.
4. Test Set #4: Timed, 30-minute swim, fastest possible pace, measure total distance. See also “T-3.”
Definitions:
Capacity – Best effort for period of time
Threshold (#1) – Steady state swimming with heart rate at 150 to 175
Threshold (#2) – Optimal pace for improvement in capacity
Threshold Pace – Desired pace based on capacity testing
When athletes and coaches have measurable data that specifically empowers them to make real-time
decisions on effort, progress usually follows. Using simple test sets can provide both coaches and swimmers
with information that helps develop their training lanes, paces, and often creates a great “snapshot” of your
swimmer’s training profile. By monitoring their results on test sets, a coach can discover a myriad of unique
factors that contribute to a variety of performance outputs, especially but not limited to recovery and peak
performance.
Capacity & Power Training (Olbrecht)

In The Science of Winning, Jan Olbrecht compartmentalizes all training exercises with two main objectives in
mind: capacity and power.1
The build up of various components that swimmers need to improve their physical condition. This build up is
usually referred to as capacity training. The increase of maximal oxygen uptake (VO 2 max or Aerobic
Capacity), the increased breakdown of carbohydrates (glycolysis or anaerobic capacity) as well as the increase
of maximal force (strength) fall under this category.
The fine tuning of those components to maximize their contribution to performance during competition. This
fine tuning is referred to as power training, and will differ depending on the event an individual is competing in.
1
Olbrecht, Jan. The Science of Winning: Planning, Periodizing and Optimizing Swim Training (p. 35). F&G Partners. Kindle Edition.
The capacity-power training system relies on the coach outlining the season, and all of the physical conditions
that need to be built up, followed by a period of time in which those built up capacities can be balanced so that
the individual athlete has an ideal synergy of working systems for their events during the most important
competition of the season.
Olbrecht’s Workout Classifications
Class of workouts Class effect
Aerobic Capacity Increase of maximal oxygen uptake (VO2 max)
Anaerobic Capacity Increase of maximal glycolytic rate, maximal lactate production
Aerobic Power Maximize the use of maximal oxygen uptake
Anaerobic Power Maximize the use of maximal glycolytic rate
● Aerobic Capacity Training (AEC) - Training conducted to increase VO 2 max

Suggested parameters-
Intensity - Low intensity “spiced” with intense efforts
Repeats - 100-800s
Rest - short rest
Volume - High (in accordance with athlete’s experience)
● Anaerobic Capacity Training (ANC) - Training conducted to increase lactate production

Intensity - Nearly all out
Repeats - 25-75s
Rest - Long - at least 1:2 work to rest
Volume – moderate (in accordance with athlete’s experience)
● Aerobic Power Training (AEP) - Training conducted to maximize VO 2 max utilization
Intensity - race pace
Repeats - 50-300s
Rest - very short
Volume - 90-110% race distance
● Anaerobic Power Training (ANP) - Training conducted to maximize lactate production

Repeats - 25-100s
Rest - Long - very short
Volume- 90-110% race distance
Classifications relationships and how they affect each other:
The table below, extracted from The Science of Winning shows the effects of each of the four classifications,
time for effect, undesired effects, and the advisable doses during the various phases within a season plan.
Principle of Supercompensation
Healthy athletes are always adjusting to the stimuli and stress provided by their environment. The principle of
super compensation is likely the most important principle to keep in mind when organizing the work load and
recovery, from session to session, cycle to cycle, and season to season. There are four phases that compose
this adaptation phenomenon:
1. The Work Phase - Introducing athletes to volumes and intensities that are just hard enough to induce
adaptations.
2. The Recovery Phase - with passive/active regenerations work during workouts and between sessions,
hormones will be restored, energy stores will be replenished, nervous system refreshed, normalization
of cell environment will occur, recovery of neuromuscular processes will all take place.
3. The Supercompensation Phase - Physical capacities increase above initial phase, athletes can now
handle the same load with less effort.
4. Detraining Phase - If training is not carried on, physical capacity will progressively deteriorate.
Considerations for the Capacity-Power System
- For developmental swimmers 13 & under, athletes should aim to progress with minimal power training
and can make appropriate progress with focusing on increasing aerobic and anaerobic capacity and
ability to produce force (strength).
- For the more mature athletes, 14 & over, different phases of the season should prioritize different
classifications.
- Capacity training should always precede power training
- Aerobic and anaerobic can and should be built simultaneously during the early part of the
season.
- Aerobic power training should be introduced in the second half of the season, leading into the
competition training period.
- Anaerobic power training is usually the final training classification introduced and is introduced
during the final weeks leading into focus competition.
- Regeneration is the most important component of Capacity-Power training. Adaptations and

improvements can only occur if regeneration and supercompensation are always considered and
prioritized.
Training Zones (Sweetenham & Atkinson)
In Championship Swim Training, Bill Sweetenham and John Atkinson outline their training system in five
different zones. Each training zone highlights a type of training that a swimmer needs to reach a level of
fitness that can produce peak performance.
The 5 training zones are:

● Zone 1 - Aerobic (A1, A2, A3)
● Zone 2 - Anaerobic Threshold
● Zone 3 - High Performance Endurance
(Critical Speed, Lactate removal, & Maximum VO2)
● Zone 4 - Anaerobic
● Zone 5 - Sprint
Zone 1 - Aerobic (A)

The intensity of work done in this zone represents all work done below the anaerobic threshold. The muscles
can cope with the low amount of lactic acid produced during this phase of training. There are 3 categories of
aerobic work in this zone:
● Aerobic 1 (A1) - Low intensity / Recovery

○ Suggested training paces = ½ 200 PB + 20 / 100 yards or meters of training
○ Suggested intensity= 70-50 beats below maximum HR (BBM)
● Aerobic 2 (A2) - Aerobic Maintenance
○ Suggested training paces = ½ 200 PB + 15-20 / 100 yards or meters of training
● Aerobic 3 (A3) - Aerobic Development
○ Suggested training paces = ½ 200 PB + 10-15 / 100 yards or meters of training
Zone 2 - Anaerobic Threshold (AT)
This is the training zone where lactate accumulation begins to rise and stresses the rate at which the aerobic
system can buffer exercises’ by-products.
Suggested training paces = ½ 200 PB + 7-10 / 100 yards or meters of training
Suggested training intensity= 30-20 Beats below maximum HR (BBM)
Zone 3 - High Performance Endurance

Intense bouts that can be maintained for the duration of the set. There are three categories in this zone:
● Critical Speed - When maximum heart rate and maximum oxygen uptake meet
Suggested parameters”
-Length - 30 minutes of swimming efforts, i.e 30 x 100 ‘1:45 avg. :60 /100
-Intensity - 20-10 beats below maximum bbm
-Distances - 50-200
-Rest - 1:1.5
● Lactate Removal - Lactate removal sets should follow sets or performances where a large amount of
lactic acid was produced and accumulated. These sets cause significant training adaptations, and are
designed to to help swimmers work thru (remove) high levels of lactate
Suggested parameters:
-Length - 800-1200
-Distance - 50-150
-Intensity - 10-15 BBM (females), 15-20 BBM (males)
● Maximum VO2 (MVO2) - Swimming at or near maximum speeds and maximum HR

Suggested parameters
-Length - 300-500 repeats straight or broken (i.e 3-5 x 100 ‘:short rest)
-Rest - 1:1 work to rest
-Intensity - max
-Pace - ½ 200 PB + :04/:07
Zone 4 - Anaerobic (Race-Pace Training)

Lactate or race specific training. This zone is composed of three types of training: lactate production, lactate
tolerance and peak lactate. These sets should be race specific and are defined as any set done at 400 meter
race pace or faster. Sets in this zone should help race paces and race strategies, and set design is limited
only by the coach's imagination.
● Lactate Production - Early season lactate training should focus on lactate production.
-Length - 25-100 repeats, i.e 10 x 50 ‘3:00
-Set length - 400-800
-Intensity - Race pace
● Lactate Tolerance - Swimmers progress from production work early season, to tolerance work through
the middle of the season.
● Peak Lactate - Swimmers perform peak lactate sets towards the end of the season. Each swim should
be near max lactate production. Sets can be done in straight race swims on high rest, or broken swims
on short rest, followed by a long period of recovery. Set example 4 x 100 on 10-15:00 or 3 x [4x50 on
:10 rest] on a total of 10 to 15:00 interval
Zone 5- Sprint (HVO)
Zone 5 is dedicated toward training of maximum speed.
Repeats 10-15 yards / meters, Rest 1:5 or more
The biggest priority here is speed and speed development, NOT effort.
American Training Model

Developed by Dr. Ernie Maglischo and adopted by USA Swimming and ASCA, and commonly used by many
coaches domestically and internationally. The system breaks down into 7 training categories, each with
specific intensities and purposes. In the charts below, you can find the training categories, recommendations
for intervals and distances during set construction, finally you will find the recommended training distances by
age group.
Training Categories
Suggested
Energy Pulse Work:Rest Lactate Set Set
% Velocity Repeat
System Rate Ratio (mM/L) Duration Examples
Distance
80% 3x400
REC up to 120 Choice 0 to 2 any any
Threshold Speed choice
95% 15 to 4-8 x
EN1 120-150 rest 10-30 1 to 3 300 to 1000
Threshold Speed 60+ min 600
Threshold 15 to 6-10 x
EN2 140-170 rest 10-40 3 to 5 100 to 500
Endurance Speed 60+ min 400
20 sec rest 104-107% 15 to 30 5-10 x
EN3 160-180 4 to 8 50 to 300
to 1:1 Threshold Speed min 200
use a % of 10-30 6-10 x
SP1 max max 6 to 12 50 to 200
maximum velocity min 150
use a % of 10-30 4-6 x
SP2 max max 10 to 18 50 to 100
maximum velocity min 100
100-110% 4-8 x
SP3 max max 2 to 3 2-10 min 10 to 25
maximum velocity 25
Recommendations for constructing interval swimming in training
Duration Repeats Intensity

Category Rest Heart Rate Lactate
(min) (yds / m) Speed
< 80%
REC any any n/a < 60% 1-2 mM
threshold
EN1 15-60 300-4000 10-30 sec 60%-70% 80%-95% 1-3 mM
EN2 15-60 100-2000 10-30 sec 70%-85% 95%-103% 3-5 mM
EN3 8-30 100-1000 30-120 sec > 85% 103%-107% 4-10mM
90%-95%
SP1 3-12 50-200 1:1 to 1:2 100% 10-20 mM
best 100
95%-105%
SP2 2-6 50-100 1:2 to 1:8 100% 10-20 mM
best 100
> 105% best

SP3 1-4 10-50 > 60 sec n/a na
100
Recommended set distances for each each training category

by age groups
Time
Category Age 9-10 Age 11-12 Age 13-14
(min)
EN1 15-60 500-2000 600-3000 100-4000
EN2 15-60 500-2000 600-3000 100-4000
EN3 8-30 400-800 600-1000 800-2000
SP1 3-12 na 200-600 300-800
SP2 2-6 na 200-400 200-600
SP3 1-4 100-200 100-200 100-400

USA Swimming Training Categories
Total Set
Coach
Cate- Subjective Swim Recovery Duration Expected Intensity Example
Purpose Monitoring
gory Intensity Distance Interval (actual Heart Rate Speed of a Set
Priorities
swimming)
warm-up, 400 easy

< 60% < 80$ of drills and
REC warm-down, very light any n/a any @ HR
of HR max threshold recovery
drills <120 bpm
develop heart rate, 12x200

economy, stroke rate, with 15 sec
10-30 15-60 60-70% 80-95% of
EN1 maintain light 300-4000 stroke rest @
seconds minutes of HR max threshold
aerobic count, HR=130
adaptations speed bpm
heart rate,
improve 8x400 with
stroke rate,
threshold, somewhat 10-30 15-60 70-85% 95-103% 20 sec rest
EN2 100-2000 stroke
aerobic hard seconds minutes of HR max of threshold @ HR=160
count,
endurance bpm
speed
6x200 with
improve stroke rate,
30-60 sec
aerobic power 30-60 8-30 > 85% 103-107% speed,
EN3 hard 100-1000 rest @
and threshold seconds minutes of HR max of threshold heart rate,
HR=185
(minor) stroke count
bpm
12x100 on
2:00
improve 1:1 - 1:2 speed, holding
3-12 100% 90-95%
SP1 lactate very hard 50-200 work-to-rest stroke rate, w/in 3 sec
minutes of HR max of best 100
tolerance ratio heart rate of 2nd 100
split of best
200
improve 6x50 on
ability to 1:2 - 1:8 5:00 w/
extremely 2-6 100% 95-100% speed,
SP2 produce 50-100 work-to-rest max effort
hard minutes of HR max of best 100 stroke rate
lactate and ratio on each
tolerance one
perfect
improve
maximum 1:8+ technique & 10x12½
maximum 1-2 > 105%
SP3 effort 10-25 work-to-rest stroke rate sprint on
sprint speed minutes of best 100
sprinting ratio at max 2:00
and power
velocity
Comparison Between Models
In this chart below, each of the presented classification systems is compared side by side so that the
vocabulary used in each system can make a sensible correlation and comparison to the type of work
administered.
It is common practice for experienced coaches to mix and match language and composition of training to help
athletes understand and achieve during training. We are providing a variety of training models, but the reality
is that all of these models are very similar from a scientific perspective. However, certain models may appeal to
different coaches in different ways. A coach can use a variety of models as they are programming and
planning.
Training Model Colors Maglischo Olbrect Sweetenham & Atkinson
Aerobic Clear REC Regen Zone 1 A1

Recovery
Aerobic White EN1 Aerobic Zone1 A1-A2

Maintenance Capacity
Aerobic Pink EN1/2 Aerobic Zone 1 A1-A2

Development Capacity
Anaerobic Red / Blue EN 2 Aerobic Zone 2 A3 / AT

Threshold Capacity II Lactate Removal
Aerobic Purple EN3 Aerobic Zone 3 MVO2

Overload Power
Lactate Green SP2 Anaerobic Zone 4 Lactate

Production Capacity Production (LP)
Critical Speed
(CS)
Lactate Gold SP1 Anaerobic Zone 4 Lactate

Tolerance Power Tolerance (LT)
Speed Platinum SP3 Sprint Zone 5 HVO

Development
Chapter 4 - Applications
Periodization
Failing to plan, is planning to fail.
This chapter addresses the various ways for which you can plan for success. Understanding the physiology
and other necessary needs for performance is a great starting point, constituting a sensible plan developing
such needs is of much greater importance.
Regardless which way a coach chooses to organize their training, there is not one session, week, month, or
season that can address the cumulative and collective needs for an athlete's development and progress. This
is where periodization comes into play. Periodization is defined as long-term cyclic structuring of training and
practice to maximize performance to coincide with important competitions.
In essence, periodization allows a coach to creatively reverse engineer a desired outcome and to create a plan
to address all the needs for an athlete or a training group to improve performance consistently over time and at
the desired and most important competitions.
During the early stages of an athlete's career, periodizing training can be as simple as the planning of layering
technical abilities and skills over a short season. As an athlete progresses and matures, periodization can
become more complex as it would include the layering of not only technical skills, but all variables contributing
to top performance over longer time frames. These variables can include physiological capacities, technical
skills, strength & power training, mental training, race specifics, regenerations periods and much more.
The periodized training framework consists of three parts:
1. Macrocycle - Made up of all mesocycles, referring to the training plan’s lifespan; usually 1 - 4 years or a
season, and culminating with an important event.
2. Mesocycle - A particular block of training within the season, typically 3-6 weeks. Each mesocycle is
planned with a clear objective in mind.
3. Microcycle - The smallest unit of the season, usually defined as one week of training.
Creating Seasonal and Weekly Plans
How to create a season plan:

1. Define the dates for the season
2. List all competition in chronological order
3. List all of the ingredients necessary for success (strength, endurance, speed, skills, etc.)
4. Organize the timing and duration for which the plan will attack each of those ingredients to maximize
the development of each component necessary
A typical season plan for age group swimmers should start with a general preparation period, followed by build
up of capacities (aerobic/anaerobic) while simultaneously building the necessary technical skills required.
Following the build up phase, swimmers and coaches should enter a pre-competition phase of training where
the focus is on fine tuning the capacities and focusing on the necessary components to be successful in their
event(s). Following the fine tuning period, swimmers should enter the competitive phase, where the emphasis
turns to regeneration and the final stages of preparation to be successful at the final target competition.
How to plan a microcycle

When planning a microcycle, the coach should reference the seasonal plan as to what the priorities of the
specific microcycle are and list them in order of importance. Once it is clearly understood what the goals are,
the coach can look at the available training sessions for the cycle and start plugging in all of the components
necessary to achieve the overall goal. For example, if the goal is to build endurance during a six session
week, the coach can plan 3 predominantly aerobic capacity style workouts, since that would be the main goal
for the week, and plug in all of the other auxiliary components to complement the capacity work. This type of
week can still include technical work, strength training, kicking, pulling, sprint training, however, the priority of
the week should be clear and highlighted.
Sample Training Plans

Here, you can see a sample training week from The Science of Winning by Jan Olbrecht that prioritizes aerobic
power training:
Sample 18 week Macro for a High School Swimmer
Wks Training
Date Meso Out Phase Volume Weekly Focus Sessions Dryland Phase Sessions Competition
1 08/16/2021 1 17 Preparation General 3 General Fitness 2
2 08/23/2021 1 16 Preparation 24 k Tech / Skills 6 General Fitness 2
3 08/30/2021 1 15 Preparation 30 K Tech / Skills 7 General Fitness 3
4 09/06/2021 1 14 Preparation 35 K Tech / Skills 7 Assessment 3
5 09/13/2021 2 13 Capacity 40K AEC 2 / ANC 1 8 Strength 3

Red / White + Open
6 09/20/2021 2 12 Capacity 45 K AEC 2 / ANC 2 8 Strength 3 water
7 09/27/2021 2 11 Capacity 50 K AEC 3 / ANC 2 9 Strength 3
Regeneratio AEC 1 / ANC 1+ Mobility /

8 10/04/2021 2 10 n 50 K Comp 7 Recovery 2 Local Swim Meet
AEC II - 1 /AEC 2
9 10/11/2021 3 9 Capacity 60 K / ANC 1 9 Strength 3
Strength -
10 10/18/2021 3 8 Capacity 55 K AEC II 3 / AEP 1 8 Power 3
Strength -
11 10/25/2021 3 7 Pre-Comp 55 K AEC II 3/ AEP1 8 Power 3
Mobility /
12 11/01/2021 3 6 Regen 45 K AEC 1 / ANC 1 7 Recovery 2
13 11/08/2021 4 5 Pre-Comp 55 K AEC II -2 / AEP 1 8 Strength 2

AEC -1 +
14 11/15/2021 4 4 Pre-Comp 50 K Competition 8 Power / End 2 November Competition
Mobility /
15 11/22/2021 4 3 Capacity 60 K AEC 1 / ANC 1 7 Recovery 2
16 11/29/2021 4 2 Pre-Comp 45 K AEP 2 / ANC 1 8 Power 2
17 12/06/2021 5 1 Peak Individual Regen 7 Power 1 Winter Juniors

Mobility /
18 12/13/2021 5 0 Peak Individual Regen 6 Recovery 1 December Competition
AEC (1)= Aerobic Capacity, (1) number of sets per micro cycle AEC II= Aerobic Capacity type 2 ANC= Anaerobic Capacity
AEP= Aerobic Power ANP= Anaerobic Power Regen= Regeneration
In the macrocycle example above, there are five mesocycles and 18 microcycles that build towards peak
performance. The first mesocycle is a four-week preparation phase, during which technical skills and general
endurance are the main priorities. The next two cycles also consist of four weeks each, one of which focuses
primarily on developing aerobic capacity as the top priority, the second phase continues the development of
aerobic capacity while incorporating anaerobic capacity as an equal priority. The fourth meso cycle is a four-
week pre-competition period prioritizing aerobic and anaerobic power training. Finally, the final mesocycle
consists of a two-week period prioritizing peak performance individualized to each athlete.
It is also important to note that dryland/strength training, and passive and active recovery are carefully planned
to complement the swim training to optimize development and results.
Sample 6-week Macrocycle for Age Group Swimmers (9-10)
Session Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
Technique I.M End Tech / Skills I.M End Tech / Skills Assessment
1 BF Tech & Drills Fly - BK FR Tech & Fly - BK FR Tech & All Strokes starts &
Trans. Drills Trans. Drills Turns
Turns
Bk Tech Games Bk Tech Games
Starts Starts
2 BR Tech & Drills BK End. Bk Tech & BK End. Bk Tech & I.M Test Set
Drills Drills
Relays Br Tech & Br Tech & Finishes
Drills Bk Start Drills Bk Start
3 FR Tech & Drills Bk-BR Trans BF Tech & Bk-BR Trans BF Tech & Timed 25s & 50s of
Drills Drills each stroke
Games FR Tech FR Tech
Sculling Sculling
Finishes Finishes
4 Bk Tech & Drills Fr end BR Tech & Fr end BR Tech & Timed 200 Freestyle -
Drills Drills 200 IM
Bk Start BR- FR trans BR- FR trans
Kicking Kicking
5 I.M 100s’ & 50s 100s I.M 100s’ & 50s 100s I.M 100s’ & 50s Spring, Fun & Games
I.M Trans. 200s I.M I.M Trans. 200s I.M I.M Trans.
Games Relays Turns Relays Turns
In the example above, the coach covers technical development in each of the 4 strokes, racing skills in each of
the 4 strokes, appropriate endurance and I.M transition work for each stroke and finally a week of assessment,
fun and competition.
Chapter 5 - Understanding and Applying Metrics
In this chapter we look at metrics: how to measure and adjust for each athlete to optimize skills and improve
practice and competition performance through the use of data.
Types of Metrics
● Input metrics - a measurement of a performed skill, i.e time spent underwater
● Output metrics - Time, velocity, and efficiency based influenced by the input metric i.e avg speed
underwater
Some of the metrics can easily be measured by the coach or athlete, such as stroke count and stroke rates.
Other metrics require wearable technology and more sophisticated methods of measurements. Regardless, it
is of the utmost importance that coaches be aware of the different phases of a swim, and have an
understanding on how to measure and manipulate all input metrics to achieve optimal performance.
Metrics by Phase
Underwater
As you manipulate and adjust the input metrics and measure the outcome, each swimmer should be able to
achieve an optimal strategy for each race.
Input Metrics
● Time underwater - Time spent in underwater phase
● Depth - Maximum depth during underwater phase
● Push-off Depth - Depth of head as feet leave wall (optimum depth 50cm below surface)
Output Metrics
● Speed Underwater - Average speed during underwater phase
● Percentage Underwater - Percent of time underwater vs. overwater
Overwater
The metrics measure performance, skills and speed in all actions done during the stroking portion of each lap.
Input Metrics
● Strokes - Number of strokes
● Breaths - Number of breaths
● DPS - Average distance per stroke
● Stroke Rate - Average time of each cycle excluding the first cycle
● Stroke Rate Start - Rate of 2nd - 6th stroke cycles
● Stroke Rate Mid - Rate / cycle time for the middle 4 cycles
● Stroke Rate End- Rate / cycle time for final 4 cycles
● Intra Cycle Variation - Measures velocity changes of each stroke separately for left and right arm
strokes, with or without breaths
Output Metrics
● Speed Overwater - Average speed during overwater phase from breakout to last stroke.
● Stroke Index - distance per cycle (both arms stroke) x average speed
● SWOLF (Swim golf) - Split seconds + strokes. The lower the score, the better
● Time Overwater - Time overwater phase, from breakout to last stroke.
Transition
Metrics used to measure skills and speeds during all actions done during the start and turn
Input Metrics
● Push-off Time - Time spent pushing off the wall, from when feet first hit the wall to when feet leave the
wall.
● Push Strength - Index of accumulated total acceleration during push-off
● Turn Rate - The speed of your turn measured by the speed of your revolutions.
● Dive Hang Time - Time from feet off the block to dive entry into water.
● Dive Block Time - Time from the first movement to feet off.
● Push Max Accel - Peak acceleration during push-off.
Output Metrics
● Dive Time - Total time from the first movement to dive entry into water.
● Turn Time - Time to change directions, from when the head dips below the water to when feet initially
hit the wall (for flip turns).
● Transition Time (Turn Time) - Turn time + Pushoff time. Time from last stroke entry (when your hand
hits water on last stroke before turn) to next split push
Here is a video demonstrating use of input and output metrics:

https://www.youtube.com/watch?v=Mpr6mTHTMZM
TritonWear, an ASCA partner, and a leading wearable technology company in the sport, breaks down
measurements into three major phases of swimming. There are many resources on the use of input and output
metrics in the TritonWear Resources Library:
https://www.tritonwear.com/tritonwear-resources-library
Chapter 6 - Considerations for Best Practices
The goal of this chapter is to help bridge the theories of training to the day-to-day application. The following
principles and ideas should be considered when designing training programs at all ages and abilities.
Manipulating and reacting to real life variables are key to adapting and executing a training/development plan.
Understanding the following principles will help coaches make appropriate decisions for the best interest of
their athletes.
Principles of Training
1. Individual Response principle

Swimmers will respond differently to the same training, given by the same coach, in the same pool. This
different response is due to the following factors:
● Heredity – Some athletes inherit positive physical traits, such as an abundance of a specific
type of muscle fiber.
● Maturity – Different aged swimmers will respond differently to the same training, and not every
swimmer of the same age is at the same physical maturity level.
● Nutrition – Good nutrition is a vital prerequisite to effective training, and cannot be assumed in
any athlete, no matter how affluent the society from which the athlete comes.
● Rest and Sleep – Though athletes differ in their needs in both these areas, it is critical to the
training process for adequate amounts of both to be in place in order to consolidate the gains of
training.
● Motivation – Increased levels of individual motivation will result in stronger efforts in training,
and will support healthy decisions outside of training
2. Adaptation principle
Physiological changes take place as training adaptations occur. Adaptations when supercompensation takes
place as the athlete is subjected to adequate stresses over time and provided with enough opportunities to
recover.
3. Overload principle
If improvement is to occur, the training program should include a gradual increase in the workload in all areas.
Five training concepts are important to this principle:
● Intensity – how hard the effort is done
● Repetitions – how many repeats are done
● Volume – how much total work is done
● Duration – the length of time of the work segments
● Rest – how much time between repeats and workouts
4. Progression principle
If improvement is to occur, the overload must be increased progressively. If the training load is increased too
quickly, the swimmer may risk both injury and peaking too early. Training adaptations may not occur with too
rapid an increase in load. The total training volume should not increase more than 15 to 20% each week. This
also suggests that training should go from the general to the specific.
5. Specificity principle
Swim training should be specific. This means that swimmers should be training to develop specific needs for
their race and their land and water training regimens should reflect those requirements. It is necessary to
recognize, however, that all swimmers should layer a variety of skills and prepare for a wider range of events
at younger ages. Providing age group swimmers opportunities to be explosive and giving them opportunities
to train aerobically will maximize their potential in the sport.
6. Variation principle
Training adaptations occur most regularly, when the training is varied or cycled, alternating a period of hard
effort with a period of relative recovery. Quality work must be compensated with quality rest. This principle is
true from the microcosm of the single set, to the macrocosm of the year or the multi-year training plan.
7. Reversibility principle
Training effects are reversible. When workouts are stopped, or are not frequent enough, loss of training may
occur. Detraining of specific systems must be prevented by frequent exercise of those systems. This leads to
one of the great issues in training, which is how much maintenance work is needed for each individual for each
system, while development of another system is being emphasized.
8. Long-Term Training principle

Long-term training with a multi-year approach allows for:
● Gradual improvement.
● Growth and development of all systems.
● Improvement in stroke technique.
● Developments of race strategy and conceptual race thinking.
● An improved understanding of the spirit and ideas behind a sport like swimming.
Best Practices
Best practice considerations for age group swimmers (ages 8-12):

● Technique and physical literacy are the keys to long-term development and success. Proper mechanics
should be reinforced at every level within your program.
● The coach should greet the athletes with energy and enthusiasm every day, but also “meet the
swimmers where they are,” and read important body language cues.
● Layer all the necessary foundation for technical skills.
● Gradual and methodical increases over time.
● It has to be fun.
● Social experience at practice is critical (within the vision and goals of the team).
Best practice considerations for athletes transitioning to senior swimming (ages 13-18):
Biological age, gender, training background & experience, body type/morphology all will play a crucial role in
making the training transition to senior level training. It is important to understand that all changes that are
made with the above principles in mind, will be positive and productive. As long as athletes are progressively
developing skills and physiological capacities, they will continue to make improvements. It is the responsibility
of the coach to design a plan for athletes to progress through their program in a responsible and methodical
manner.
1/22/2023
ASCA LEVEL 3
PHYSIOLOGY and ANALYTICS
THIS PRESENTATION WILL NOT WORK

UNLESS YOU
THINK AND ASK QUESTIONS
LEVEL 3 GOLD SEAL CERTIFICATION
• Certificate Of Completion
• Complete Test, WE Keep Until You Have
The Qualification
• Certificate Of Certification
• Requires Level 1
• Requires Achievement
1
1/22/2023
LET’S JUMP RIGHT INTO IT!!
The Real
World
• 13-Year-Old Boy
• 4 Ft 2 In., 70 LBS (34 Kg)
• 200 Meter Butterfly Best
Time 2:53, November
2018
• Wants To Go 2:20
• How to train?
AEROBIC SPEED?
BASE?
DRYLAND?
TURNS?
HEREDITY?
RACE
PREPARATION?
2
1/22/2023
Helpful thoughts:
• At 2:53 His Average 50 Is 43
• To Go 2:20 He Will Need 32, 36, 36, 36
• He Needs To Improve Best 50 Time To 30 Sec.
• Speed Comes From Increasing Resistance
Training (Both On Dryland And Water
Exercises)
• Endurance Comes From Strong Aerobic Base,
Aerobic Overload, And Race Pace
Training thoughts on race and speed work
• Broken 50’s On 30 Sec. Per 25 And 2

Minutes Rest Between Broken Swims
• Up To 4 Per Day, 2 Days Per Week
• 25’s Maximum Effort
• 50’s At 36 Seconds On 30 Seconds Rest
With Full Rest, Goal
• Start With 2, Increase To 4, 6, 8 To Go 14’s
• 2 Or 3 Days A Week • Up To 8/Day, 3 Days
• Broken 200 Fly to evaluate
• 4 X 50 On 30 Seconds Rest
• 1 Per Week
Training thoughts on aerobic base
• Increase workouts per week from 5 to 7

• Increase meters per week from 20k to 44k
• IT’S CALLED “PROGRESSIVE OVERLOAD”
• Adding 15% - 20% weekly
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1/22/2023
OTHER Training thoughts

DRYLAND
• Slowly introduce
dryland training
• Body weight
• Core
• Strength
• Keep it simple!
10
Nov. 2018 – 2:53

Results?
•
• May 2019: The Coach

Reports His Swimmer Has
Dropped To 2:33 (6 Months)
• Progress Brings Motivation
Which Brings about More
Progress
• Oct. 2019. 2:20.34 With Splits
Of 31, 35, 38, 34 (4 Months)
• 10 Months. Patient Work! Coach Ganan and his star pupil!
11
Level 3 helps you with:
• Understand energy systems (and when to use which throughout the

season)
• Season planning (breaking down goals from big to small)
• Nutrition (fuel for athletes)
• Understanding metrics
YOU CAN HAVE SIMILAR RESULTS AS COACH GANAN!!
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1/22/2023
BREAKDOWN OF MATERIAL FOR LEVEL THREE!!
Chapter 1: Introduction & Planning for Success
Chapter 2: Energy Metabolism & Nutrition (Recovery, Sleep, & Supplements)
Chapter 3: Organization of Training
Chapter 4: Applications
Chapter 5: Understanding & Applying Metrics
Chapter 6: Considerations for Best Practices
13
CHAPTER 1: INTRODUCTION TO PHYSIOLOGY
• WELCOME TO THE WORLD OF THE EXERCISE SCIENCES. ALTHOUGH SWIM

COACHING WILL NEVER BE AN EXACT SCIENCE, IT IS NOW UNIVERSALLY
ACCEPTED THAT WE NEED TO PAY ATTENTION TO THE FIELDS OF EXERCISE
PHYSIOLOGY AND SPORTS BIOMECHANICS AS THEY RELATE TO HUMAN
PERFORMANCE.
• EXERCISE PHYSIOLOGY DEALS WITH INCREASES IN MUSCULAR STRENGTH,
CARDIOVASCULAR CONDITIONING, AND THE METABOLIC RESPONSES TO
EXERCISE. SPORT BIOMECHANICS COMBINES FUNCTIONAL ANATOMY AND
PHYSICS TO EXAMINE MOTION, IN OUR CASE, THE SUBTLETIES OF
COMPETITIVE STROKE MECHANICS. THESE TWO FIELDS OF STUDY ARE
INEXTRICABLY LINKED, MAKING IT IMPERATIVE THAT WE INCREASE OUR
KNOWLEDGE OF BOTH.
• WE ARE EXCITED FOR YOU TO BEGIN THE ASCA LEVEL 3 COURSE OF
STUDY. MUCH TIME AND THOUGHT HAVE GONE INTO PREPARING THESE
STUDY MATERIALS. IT IS OUR HOPE THAT IT WILL NOT ONLY LEAD TO A
MORE EFFECTIVE APPLICATION OF COACHING METHODS BUT PROVIDE YOU
WITH A DEGREE OF CONFIDENCE THAT THE PROGRAMS YOU CHOOSE TO
EMPLOY ARE BASED ON SOUND SCIENTIFIC PRINCIPLES.
•
14
PHYSIOLOGY’S ROLE IN COACHING
• “THERE WAS A TIME WHEN SWIM COACHING WAS LESS COMPLICATED. A

WORKABLE KNOWLEDGE OF “STROKE MECHANICS,” AND THE ABILITY TO PERSUADE
YOUR SWIMMERS TO PUT IN LONGER HOURS, DIRECTLY TRANSLATED TO
SUCCESS. TIMES HAVE CERTAINLY CHANGED. WE KNOW THIS IS TRUE, BECAUSE
WITH THE EXPONENTIAL WORLDWIDE INCREASE IN THE NUMBER OF COMPETITIVE
SWIMMERS, THE KEY TO SUCCESS REMAINS IN FINDING BETTER AND MORE
SOPHISTICATED METHODS FOR IMPROVING PERFORMANCE.” –JAN PRINS
• “A RUDIMENTARY UNDERSTANDING OF PHYSIOLOGY EMPOWERS COACHES TO

CREATE WINDOWS OF OPPORTUNITY FOR THEIR ATHLETES TO BE SUCCESSFUL,
LEARN ABOUT THE PROCESS OF HIGH-PERFORMANCE, AND ENCOURAGES THEM TO
TAKE AN ACTIVE, EDUCATED ROLE IN THEIR PURSUIT FOR IMPROVEMENT.” -JON
URBANCHEK
15
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1/22/2023
PLANNING MEANS:
RESEARCHED WRITTEN RECORDED EVALUATED ADJUSTED
16
THE ALTERNATIVE?
• Show Up On Deck, Maybe On Time,
Probably Not Prepared
• Make Up Something To Do – Just Get
Them Going
• Check Your Phone And Text Messages
• Give Them Something Else To Do
• Call Your Friend About Your Plans
• Do Some Sprints
• End Practice And Walk Out
17
THE
ALTERNATIVE?
“RANDOM PREPARATION EQUALS
RANDOM RESULTS.”
• Planning for success:
1. Provides a “roadmap” of where you are and what

the goals are for where you’re going.
2. Creates opportunities to record & track your
athletes' progression and development throughout
a season.
3. Offers clear & concise reference points for future
planning.
18
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1/22/2023
A “PROFESSIONAL” coach (YOU!!):
RUNS the
IS the coach IS present IS a presence
workout
Sets standards Gives hope, Corrects,

for work ethic facilitates adjusts, adapts
and behavior goals and moves on
19
KNOW WHAT THE WHOLE PICTURE LOOKS

LIKE
DIFFERENT PIECES HAVE DIFFERENT PURPOSES
20
Know The Turns

Aerobic
Overload
Pieces Of The Aerobic
Base
Puzzle And Race
Stroke
How They Fit Pace

Work
Together Sprints
Starts
Finishes
Kicking
21
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1/22/2023
UNDERSTANDING WHO YOU COACH!

For today – this is who we are talking about:
Novice/Developmental, aged 5 to 12
Competitive Age Groupers, aged 10 to 13
Senior, aged 14-18
Collegiate/Postgraduate, aged 22 and over
Masters, aged 19 and Over
22
CHAPTER 2: ENERGY METABOLISM:

SIMPLE BIOLOGY/BASICS
23
CHAPTER 2: ENERGY METABOLISM & NUTRITION
• THIS CHAPTER WILL COVER THE BASICS OF ENERGY METABOLISM TO PROVIDE CONTEXT AND A BETTER
UNDERSTANDING OF FORTHCOMING MATERIAL.
• WITH RESPECT TO PHYSIOLOGY WITHIN A TRAINING PLAN, THE GOAL IS TO IMPROVE THE PHYSICAL CONDITIONS
NECESSARY TO PRODUCE PEAK PERFORMANCE. THOSE PHYSICAL CONDITIONS ARE TYPICALLY SPEED, ENDURANCE,
STRENGTH, AND POWER.
• IMPROVING SPEED, POWER, STRENGTH AND ENDURANCE ARE DIRECTLY RELATED TO DEVELOPMENT OF THE AEROBIC
AND ANAEROBIC SYSTEMS AND THEIR SYNERGY.
• IT’S IMPORTANT FOR SWIM COACHES TO BE EDUCATED AND HAVE A BASIC UNDERSTANDING OF THE CELLULAR
ACTIVITY IN THE MUSCLES DURING EXERCISE TO BEST HELP ATHLETES MAXIMALLY DEVELOP THE NECESSARY
CAPACITIES TO REACH THEIR TOP POTENTIAL.
• JUST AS IMPORTANT, WE WILL COVER NUTRITION, SLEEP AND THE USE OF SUPPLEMENTS!
• The capacity of an organism to do work.

Energy USE THIS DEFINITION TODAY!!
• The chemical processes that occur in a living organism in
Metabolism order to maintain life.
24
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1/22/2023
FORMS OF ENERGY STORED IN THE BODY:

• ATP: The main source of energy in any cell; also used to
ATP
signal pathways for cell communication.
(Adenosine • CP: Serves as the energy “buffer” in muscles. CP helps the
Phosphate) body maintain concentrations of ATP during bursts of
exercise.
CP (Creatine • Carbohydrates: Groups of nutrient compounds that
Fats & Proteins
Phosphate) include sugars, starch, cellulose, all used as structural
materials for energy storage.
• Muscle Glycogen: The primary fuel source for skeletal
The Body’s Energy muscle during prolonged exercise.
• Liver Glycogen & Blood Glucose: Storage of essential
vitamins and minerals; amount of sugar in your blood.
Liver Glycogen • Fat’s & Proteins: Macronutrients that are required for
& Blood Carbohydrates
Glucose performance and sustained physiological development.
Muscle
Glycogen
25
GLYCOLYSIS
• Glycolysis Is The Conversion Of Glycogen And Glucose To ATP
• Glucose: Circulating In Blood After A Meal
• Blood Sugar Is Used Very Quickly, Or Stored
• Insulin Moves The Glucose Into The Cells
• “Insulin Opens Cell Doors”
• Glycogen: Stored In Liver And Muscles
• The “Warehouse” – Used Later
• Glycolysis Can Be Anaerobic Or Aerobic
26
THE ATP-CP
REACTION
• It Is Dependent On The Amount Of CP
Stored In The Muscle Cells
• Can This Be Increased With
Training?
• Can This Be Increased With
Supplements?
• It Lasts A Maximum Of 10-15 Seconds
• It Is Gradually Replaced By The Slower

Acting Glycolytic Processes: Anaerobic
And Aerobic Glycolysis
27
9
1/22/2023
TRAINING DOES
NOT PRODUCE
ENERGY
•TRAINING TEACHES OUR BODY TO STORE
ENERGY AND TO USE IT WHEN WE NEED IT:
RACES & PRACTICE PERFORMANCE
• INCREASING THE BODY’S EFFECTIVE AND EFFICENT STORAGE

OF ENERGY IS THE PRIMARY GOAL OF TRAINING.
• GOOD COACHES PAY ATTENTION TO HOW EACH ATHLETE REACTS
TO TRAINING AND MAKE ADJUSTMENTS ACCORDINGLY.
28
PERFORMANCE
ENERGY IS
STORED IN 4
FORMS
• ATP – Adenosine
Tri Phosphate
• CP – Creatine
Phosphate
• Glycogen
• Fats
29
ENERGY METABOLISM
WHAT TRAINING DOES: WHERE ENERGY IS STORED:
1. In The Muscles As ATP

And CP
2. In The Muscles And
There Is An Increased Ability Energy Is Released In An Liver As Glycogen
To Store Energy For Later Efficient Fashion For
Release Muscular Action. 3. In Fats
30
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1/22/2023
THE FUEL FOR THE BODY: ATP

ATP – Adenosine Tri Phosphate
It Is Processed From Your Nutritional Intake
You Have Enough In Your System For 3 Seconds Of Exercise
Repeat: You Have Enough In Your System For 3 Seconds Of

Exercise
After 3 Seconds, You Need To START Making It
31
3 CHEMICAL
REACTIONS PROVIDE
ATP
1. The ATP-CP Reaction

2. Glycolysis
A. Anaerobic &
Aerobic
3. Lipid (Fat)
Metabolism
32
REVIEW: THE 4 ENERGY SYSTEMS

Energy System Effective Time Training Category
ATP-CP (sprint system) Immediate: 0 – 15 SP3
seconds
Anaerobic (race pace) 15 seconds to 40 SP ½
seconds
Aerobic (middle of 40 seconds to 2-3 EN1,2,3
race) hours
Fats (not used in greater than 2-3 hours Not trained
racing)IN SWIMMING EVENTS (POOL) WE GO THROUGH THE FIRST 3 ENERGY SYSTEMS.
IN SWIMMING PRACTICE, WE MAY GET INTO THE 4TH SYSTEM – FAT OR LIPID
METABOLISM.
33
11
1/22/2023
THE POWERHOUSE OF THE

MUSCLE CELL IS…
THE MITOCHONDRIA!!
34
MUSCLES!
• A SINGLE MUSCLE IS
COMPOSED OF
MUSCLE FIBERS
• MUSCLE FIBERS
GROW WHEN THEY
ARE ASKED TO
SHORTEN
(CONTRACT) WITH
RESISTANCE
(TRAINING).
35
3 MUSCLE FIBER TYPES, OR IS IT 4?
• SLOW TWITCH OXIDATION

• FAST TWITCH A (OXIDATION
AND GLYCOLYTIC)
• FAST TWITCH B – GLYCOLYTIC
• IS THERE A COMBINATION?
• YES
• Bottom line:
• Slow Twitch – distance
• Fast Twitch - sprint
36
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1/22/2023
A 1500 swimmer would be?
Slow twitch? Fast twitch?
37
AEROBIC vs. ANAEROBIC
38
AEROBIC SYSTEM
• DURING AEROBIC EXERCISE, YOUR BODY'S DEMAND FOR OXYGEN CAN BE

MET AND YOUR INTENSITY SUSTAINED. ANY EXERCISE YOU CAN MAINTAIN
FOR MORE THAN TWO MINUTES WILL BE AEROBIC. AEROBIC SWIMS ARE
THOSE THAT ARE LONGER IN DISTANCE AND DURATION. THESE SWIMS ARE
PERFORMED AT AN EASY TO MODERATE PACE.
• THE MORE AEROBIC SWIMMING YOU DO, THE GREATER YOUR AEROBIC
CAPACITY WILL BE, AND THUS THE FASTER YOU WILL BE ABLE TO SWIM
FOR LONG DISTANCES. WITH PRACTICE, AN INCREASE IN AEROBIC
CAPACITY WILL ALLOW YOU TO DEVELOP THE SKILLS NECESSARY TO SWIM
FOR EXTENDED PERIODS OF TIME. YOUR MUSCLES WILL BUILD STRENGTH
AND ENDURANCE WITH MINIMAL POST WORKOUT SORENESS.
39
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ANAEROBIC SYSTEM
•ANAEROBIC WORKOUTS TRAIN YOUR MUSCLES’ ABILITY TO BUFFER

LACTATE, A PRIMARY BYPRODUCT OF ANAEROBIC ENERGY PRODUCTION.
SUBTYPES OF ANAEROBIC TRAINING INCLUDE 50- TO 100-METER SPRINTS
WITH UP TO FIVE MINUTES REST, WHICH ALLOWS SOME LACTATE CLEARANCE
FROM THE MUSCLES BETWEEN INTERVALS OR SWIMMING THE SPRINTS WITH
ONE TO THREE MINUTES REST, WHICH RESULTS IN MORE LACTATE BUILDUP
BY THE END OF THE WORKOUT. SINCE ANAEROBIC WORKOUTS ARE
PHYSICALLY AND MENTALLY DIFFICULT, YOU SHOULD ONLY DO THESE
WORKOUTS ONCE OR TWICE PER WEEK TO ENSURE YOU ARE SUFFICIENTLY
RECOVERED.
40
ANAEROBIC AEROBIC
• Intense Demand • Moderate Demand
• Anaerobic Takes Only 11 • Aerobic Takes Many More Steps,
Steps And Produces
Produces Only Water And CO2 As
Lactate As A Byproduct.
Byproducts
• Lactic Acid Has Been
Thought To Inhibit Muscle
Contraction.
• Recent Research Has
Discovered that through
training, lactate can be
used as a source of energy
& fuel
41
ANAEROBIC
• FAST PRODUCTION
• FAST SPEED
• LOW ENDURANCE
AEROBIC
• SLOWER PRODUCTION
• SLOWER SPEED
• GREATER ENDURANCE
42
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AEROBIC
GLYCOLYSIS
• Aerobic Glycolysis (With Sufficient
Oxygen Present)
• At The End Of Anaerobic Glycolysis, If
O2 Is Present…
• Fuel Will Enter The Mitochondria,
And Aerobic Glycolysis Occurs
• 143 Chemical Steps (Takes Longer)
• Smaller Amounts Of Lactic Acid
Produced
• If Oxygen Is NOT Present Lactic Acid Is
Produced And Fatigue Occurs
43
ANAEROBIC
GLYCOLYSIS
• Anaerobic Glycolysis
• (Without Adequate Oxygen
Available)
• 11 Chemical Steps (Fast)
• BUT… Lactic Acid Is Produced
• Takes Place In The Muscle Cells
• Anaerobic Glycolysis Is Always The

First Process In Aerobic Glycolysis
44
CARDIOVASCULAR &
RESPIRATORY
SYSTEMS
• UNDERSTANDING THE CARDIOVASCULAR SYSTEM & FUNCTIONALITY
• BLOOD CIRCULATES THROUGH A NETWORK OF VESSELS THROUGHOUT THE

BODY TO PROVIDE INDIVIDUAL CELLS WITH OXYGEN AND NUTRIENTS AND HELPS
DISPOSE OF METABOLIC WASTES. THE HEART PUMPS THE BLOOD AROUND THE
BLOOD VESSELS.
• THERE ARE FIVE MAIN FUNCTIONS OF THE CARDIOVASCULAR SYSTEM:
1. CIRCULATES OXYGEN AND REMOVES CARBON DIOXIDE

2. PROVIDES CELLS WITH NUTRIENTS
3. REMOVES THE WASTE PRODUCTS OF METABOLISM TO THE EXCRETORY ORGANS
FOR DISPOSAL
4. PROTECTS THE BODY FROM DISEASE AND INFECTION, INCLUDING CLOTTING
BLOOD AFTER INJURY
5. REGULATES BODY TEMPERATURE
45
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THE
CARDIOVASCULA
R SYSTEM
• Provides Nutrients (Food And
Oxygen)
• Removes Waste Products (Lactic

Acid, Co2)
• Cools The Body (Transfers Heat From

The Core)
• Buffers The Acid/Base Balance Of

The Cells
• Fights Disease (White Blood Cells)
46
THE HEART IS THE ENGINE OF THE BODY
LOW LEVEL TRAINING HIGH LEVEL TRAINING

LITTLE HEART BIG HEART
47
THE HEART IS ALSO KNOWN AS

THE PUMP OF THE BODY
LOW LEVEL TRAINING HIGH LEVEL TRAINING

LITTLE HEART BIG HEART
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YOUR CARDIOVASCULAR SYSTEM ALSO SERVES AS A

RADIATOR…
BLOOD PICKS UP HEAT AT THE CORE OF THE BODY, AND
CARRIES IT TO THE SKIN FOR DISSIPATION
49
WHAT BUILDS A
BIGGER ENGINE
(HEART)?
• IT’S A MUSCLE.
• IT EXERCISES, IT GROWS.
• MAKE IT WORK CONTINUALLY…
• …AND MAKE IT WORK HARDER DURING
INTERVAL TRAINING
•GUESS WHAT? A BIGGER HEART, PUMPS
MORE BLOOD WITH EACH BEAT
50
THE ARTERIAL SYSTEM:

THE ARTERIAL SYSTEM:
TRANSPORTS OXYGEN,
HORMONES, AND NUTRIENTS
AWAY FROM THE HEART TO THE
CAPILLARY BEDS
THE BLOOD CARRIES WASTE

PRODUCTS AND CO2 AWAY
FROM THE CAPILLARY BED
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BUILDING MORE
ROADS
• ROADS ARE MICRO-CAPILLARIES
• THEY CARRY BLOOD TO THE DEEPEST MUSCLES AND REMOVE

WASTE PRODUCTS.
• EASY SWIMMING MAY BUILD THE MAIN ROADS IN THE VALLEY…
• IT TAKES A PROGRESSIVE OVERLOAD TO BUILD THE ROADS TO
THE REMOTE VILLAGES
• IT TAKES MORE WORK TO GET THROUGH THE MOUNTAIN
PASSES
52
BUILD MORE TRUCKS

(GROW MORE RED BLOOD
CELLS)
• When The Muscles Need

Oxygen, Day After Day, The Body
Shows Incredible “Wisdom” And
Will Grow More Red Blood Cells.
53
BUILD MASSIVE HIGHWAYS
The More Highways, The Build Highways With

Greater The Transportation Anaerobic Threshold
System. Training.
54
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MICRO CAPILLARIES GET THE OXYGEN RICH RED BLOOD CELLS TO THE MUSCLES.
To Build The Roads Into The

Remote Villages Takes More Work.
An Increase In Training Help Push

The Roads Into The Remote Areas.
55
RESPIRATORY SYSTEM:
• LUNG CAPACITY WILL GROW

WHEN THE DEMAND IS PLACED
ON IT.
• THERE IS AN INCREASE IN THE

NUMBER OF ALVEOLI DURING
TRAINING.
56
EXERCISE
DEMANDS MORE
OXYGEN
• THE BODY WILL GROW MORE
RED BLOOD CELLS WHEN THE
DEMAND IS PLACED ON THE
BODY.
• GUESS WHAT? AEROBIC BASED
TRAINING BUILDS RED BLOOD
CELLS.
57
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NUTRITION AND RECOVERY
Many of these Nutrition and Recovery

Slides have been shared by friends
at USA Swimming.
58
NUTRITION
• Nutrition Is About:
• Fueling Properly
• Re-fueling Afterwards
• “We” Are Really Poor At Re-fueling Properly
59
NUTRITION AND ITS EFFECT

ON ENERGY PRODUCTION
• Define Your Philosophy Of Sport First, Then Gain
Nutrition Knowledge, Then Teach Nutrition
• What Are Your Sources Of Knowledge?
• Differentiating Between Fads Versus “Text Book”
Knowledge
• Still, Industry Lobbying Is Very Powerful And
Persuasive
60
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NUTRITION AND ITS

EFFECT ON ENERGY
PRODUCTION
• Commercialization Of Food Highly
Influences Us
• Competitive Pressures And Societal

Pressures Led Us Astray
• There Is No “Magic” Food Or Supplement
• Bottom Line: Eat Simple, Low Processed,

Balanced Meals
61
ENERGY IS SUPPLIED
BY CARBOHYDRATES,
PROTEIN, FATS
• A Diet That Is High (70%) In

Carbohydrates Will Replenish
Muscle Glycogen Completely
Within 24 Hours.
• A LOT of Research Shows
That It Is Best To Replenish
Within 20 Minutes Of The
Completion Of The Exercise
62
THE SIX (MACRO)

NUTRIENTS:
•CARBOS
•FATS
•PROTEIN
•VITAMINS
•MINERALS
•WATER
63
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•Well Balanced
•60% Carbohydrates
•15% Protein
•25% Fat
Average American Diet
•42% carbohydrates
Carbohydrates are not fattening,
Unless…..? •17% Protein
•41% fats
If everyone around you, especially
parents, are eating a certain diet, then…
64
DO THE MATH – FOR DEVELOPMENTAL SWIMMERS

• Mom Brings An Otherwise
Sedentary 10 Year Old Boy To
Swim Practice So He Can “Lose
Weight.”
• He Will Burn No More Than
250 Calories in Stroke School
• All Other Things Being Equal,
He Will Need To Come To 14
If Mom Rewards Him By Taking Him To A Fast Food
Workouts (About 4-5 Weeks) Burger Place For One Regular Cheeseburger, Small
To Lose One Pound. Fries, And Soda, The Calorie Count Will Be About 700
– Almost 3 Workouts Worth.
65
DO THE MATH – FOR BETTER SWIMMERS

• A Pound Gained Or A Pound Lost Is An Excess Or Decrease In
3500 Calories
How is she
• The American College Of Sports Medicine Estimates That The
Average High School Swimmer Will Burn About 1200 getting those
Calories Per 2 Hour Workout. calories?
• An Average “Moderately Active” Teenage Girl Needs 2000 With
Calories Per Day.* The “Moderately Active” Part Does NOT
Include 8000 Meters Of Swimming. balance?
• A Good Female Swimmer In Teen Years May Need 3200- With
3500 Calories A Day To Accommodate Her “Active” Daily excessive
Routine And Her Swimming Program.
fats?
• *SOURCE: BRITTEN P, MARCOE K, YAMINI S, DAVIS C. DEVELOPMENT OF FOOD INTAKE PATTERNS FOR THE MYPYRAMID FOOD
GUIDANCE SYSTEM. J NUTR EDUC BEHAV 2006;38(6 SUPPL):S78-S92
66
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THE FOUR BASIC FOOD

GROUPS
•Breads And Pastas
•Meats And Poultry
•Fruits And Veggies
•Dairy
67
THE FOOD PYRAMID

•Bread, Cereal, Rice, And Pasta
At The Bottom
•Then Fruits And Veggies
•Then Dairy, Meat, Poultry
•Fats, Oils And Sweets And
CAKE At Top
68
FUEL FOR EXERCISE

• Fuel Ultimately Comes From Carbohydrates
• Carbs Break Down Into Glucose In Blood
• Glucose In Blood Becomes Glycogen In
Muscles And Liver
•Fuel For Swimming Racing Comes From
Glycogen Stores
• During Exercise Glycogen Is Broken Down To
Glucose And ATP
• Blood Glucose And Liver Glycogen Have No
Role In Swim Events
• Takes Too Long To Process
• But Do Have Role In Work Out
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GLYCEMIC INDEXES OF COMMON FOODS

Pure Sugar = 100
Breads & Grains Fruits Snacks
waffle - 76 watermelon - 72 rice cakes - 82
doughnut - 76 pineapple - 66 jelly beans - 80
bagel - 72 raisins - 64 graham crackers - 74
wheat bread, white - 70 banana - 53 corn chips - 73
bread, whole wheat - 69 grapes - 52 life savers - 70
cornmeal - 68 orange - 43 angel food cake - 67
bran muffin - 60 pear - 36 wheat crackers - 67
rice, white - 56 apple - 36 popcorn - 55
rice, instant - 91 Starchy Vegetables oatmeal cookies - 55
rice, brown - 55 potatoes, baked - 83 potato chips - 54
bulgur - 48 potatoes, instant - 83 chocolate - 49
spaghetti, white - 41 potatoes, mashed - 73 banana cake - 47
whole wheat - 37 carrots - 71 peanuts - 14
wheat kernels - 41 sweet potatoes - 54 Sugars
barley - 25 green peas - 48 honey - 73
Cereals Legumes sucrose - 65
Rice Krispies - 82 baked beans - 48 lactose - 46
Grape Nuts Flakes - 80 chick peas - 33 fructose - 23
corn Flakes - 77 butter beans - 31 Beverages
Cheerios - 74 lentils - 29 soft drinks - 68
shredded wheat - 69 kidney beans - 27 orange juice - 57
Grape Nuts 67 soy beans - 18 apple juice - 41
Life - 66 Dairy
oatmeal - 61 ice cream - 61
All Bran - 42 yogurt, sweetened - 33
milk, full fat - 27
milk, skim - 32
70
BALANCED DIET
•INCLUDES BREAKFAST, LUNCH, DINNER, AND SNACKS.
•BREAKFAST – BREAK THE FASTING
• AVOID HIGH GI WITHOUT PROTEIN OR FATS
• GLYCEMIC INDEX
• BALANCE, BALANCE, BALANCE
•SNACKING ON FRUITS, VEGGIES, GORP (TRAIL MIX)
•LUNCH -- BALANCE, BALANCE, BALANCE
• LOW ON HEAVY MEATS
•DINNER -- BALANCE, BALANCE, BALANCE
•SNACK AT BEDTIME A GOOD IDEA FOR MORNING WORKOUTS
71
MEET DAY ROUTINE

•NIGHT BEFORE THE MEET
• HIGH CARBO SNACK
• 16-32 OZ WATER
•BREAKFAST ON DAY OF MEET
• 250-400 CALORIES 1 HOUR BEFORE WARM UP
• HIGH CARBS
• 16 OZ WATER
•DURING THE MEET -- LESS THAN ONE HOUR BEFORE RACE
• HIGH CARB, LOW GI FOODS. GORP!
•DURING THE MEET -- 2 – 4 HOURS
• MODERATE TO HIGH GI FOODS
•DURING THE MEET -- GREATER THAN 4 HOURS
• HIGH GI FOODS
•AFTER THE MEET
• BACK TO BALANCED MEALS, NO NEED TO OVER STUFF THE
PASTA
72
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DAILY ROUTINE
•MORNING WORKOUT
• GATORADE, ULTIMA, POWERAIDE
•FROM MORNING WORKOUT TO SCHOOL
• BAGEL, CHEESE, FRUIT, JUICE
•MIDMORNING
• FRUIT SNACK
•LUNCH
• BALANCED, AVOID SODA’S AND HIGH FAT FOODS
•ONE HOUR BEFORE WORKOUT
• LOW GI SNACK
•WORKOUT
• WATER, OR SPORTS DRINK
•DINNER
• BALANCED
•BEDTIME
• SNACK
73
WATER – THE FORGOTTEN NUTRIENT
74
HYDRATION: THE FACTS

Water delivers nutrients throughout the body
Athletes lose more water: Sweat, urine, respiration
Slower to Rehydrate than to Dehydrate

1% Dehydration hurts performance
Onset of thirst: 2% Dehydration
75
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76
77
HYDRATION: ADDITIONAL NOTES

Use bottles with squirt tops – Easy access
between sets/intervals
Do Not Share water bottles!
Cool drinks good for hot environments.
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“SPORT” DRINKS
Contain helpful sugars and electrolytes
Consider Powder Form and Mixing 50/50
79
SPORT DRINK OPTIMAL FLUID

ABSORPTION
Ryan, AJ. et al J. Appl. Physiol. 84: 1581-1588, 1998
* p<0.05 slower than water and Gatorade.

FAST Water and Gatorade were not different from each other.
Fluid 0%
Absorption
(mL/cm/hr) 6%
Soda
8% 9% Pop
SLOW
Water Gatorade Powerade All Sport -13%
80
“ENERGY” DRINKS
Drinks
NO NO NO NO NO
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DRINKS-ILL EFFECTS
Combine many different
stimulants
Short-term energy boost-

uses up carbs, hydration
Increased risk of stroke, heart
attack, cardiac arrhythmia, death
82
Attempt to boost your energy with trace amounts of

B vitamins, herbal extracts, and amino acids.
What your body remembers most is the sugar
16-ounce can delivers as much as 280 calories of pure
sugar, which is about 80 calories more than you’d find
in a 16-ounce cup of Pepsi
83
University of Maryland study found energy drinks to

be 11 percent more corrosive to your teeth than
regular soda.
If you want an energy boost, save yourself the sugar
spike and drink a cup of coffee.
(A cup of coffee: 5 calories.)
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•Why?
SUPPLEMENTS
• “Even The Most
Renowned Sport
Scientists Are Hard
Pressed To Identify
Single Vitamins Or
Minerals Or
Combinations Whose
Excess Intake Will
Enhance
Performance.”* *USA Swimming And The Network Task Force On Dietary Supplements
– A 37 Page Document Downloadable From The USA Swimming
Website
85
SUPPLEMENTS, 2 OF 4
•THE DANGER OF SUPPLEMENTS
• WORLD RANKED US SWIMMER FOUND WITH
TRACES OF NOR-ANDRO AND BANNED FROM
SWIMMING FOR 2 YEARS
• THE TRACES OF NOR-ANDRO CAME FROM A
POPULAR OVER THE COUNTER MULTIPLE VITAMIN
SUPPLEMENT.
• A RESULT OF PRODUCTION CONTAMINATION
• STRICT LIABILITY
•BIG PHILOSOPHICAL PROBLEMS WITH SOME
COACHES, MANY PARENTS, MANY TEENAGERS
• RED BULL – “WHAT’S THE PROBLEM?”
86
SUPPLEMENTS, 3 OF 4
•ASIDE FROM FISH OIL, VITAMIN D AND A

HANDFUL OF OTHER VITAMINS AND
MINERALS, THE VAST MAJORITY OF
SUPPLEMENTS TAKEN BY AMERICANS HAVE
BEEN PROVEN TO BE UNSAFE, INEFFECTIVE OR
BOTH.
- DAN HURLEY, NATURAL CAUSES
87
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RECOVERY
88
You don’t get faster by training hard…
…you get faster when you

recover from hard training!
89
Post Training Recovery

Carbs & protein should be absorbed quickly after exercise
Start recovery ASAP!

30-Minute “Window”
90
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RECOVERY: WHEN TO EAT

Eat a carbohydrate snack before morning
workouts (even if it’s a small snack!)
Bring a carbohydrate/protein snack or a sports
drink for immediately after practice
Eat a meal within 1-2 hours after practice and
recovery snack
91
SAMPLE RECOVERY FOODS

Chocolate milk* Rest of your sports drinks
Bagel with peanut butter Granola or breakfast bars
Turkey sandwiches Fresh fruit
Trail mix (nuts/dried fruit) Pita and hummus
Meal replacement shakes Fruit smoothies homemade
*First-of-its-kind Study Shows Swimmers Gain an Advantage When They Recover with
Chocolate Milk
92
Recovery: Sleep is Crucial

Sleep should be taken just as seriously as strength
programs or nutrition.
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Sleep: Cortisol
Cortisol is a steroid hormone (bad)
It is released in response to stress and a low

level of blood glucose
Cortisol increases blood sugar, suppresses the

immune system, and aids the metabolism of fat,
protein, and carbohydrate.
94
Sleep: hGH
hGH is Human Growth Hormone
Stimulates cell growth and regeneration
Release highest during first part of sleep
Important: Get to bed at a decent time
Short sleep blunts the effect of hGH
Illegal - Banned by IOC & NCAA
95

High levels of
Cortisol
increases blood
sugar,
suppresses the
immune
system. High
Levels are NOT
good. Sleep
lowers Cortisol hGH – Human Growth Hormone stimulates cell growth
Levels. and regenerations. It is released during sleep.
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Elite athletes need 8-10 hours of sleep
"So often sleep is the first thing to go when

there's a busy schedule and a lot on the
plate,"
97
Recovery Nutrition Ideas
98
FINAL NUTRITION NOTES:

1) Excess Protein Will Not Build Muscle Faster
2) Fat Is Essential
3) Sugar Is A Poor Substitute For Carbohydrate
4) Energy For Events Is Specific To Food Eaten Several DAYS Before.
5) Pre-competition Meals High In Carbo’s, Low In Fats And Proteins.
6) Carbos Take The Least Time To Digest, And Thus, Fruit And Veggies
Are Good Pre-meet Snacks.
7) Drink Water.
8) “Carbo-loading Drinks” Etc., Do Your Homework.
9) There Are No Magic Pills.
10) Drink Water!!!
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CHAPTER 3, ORGANIZATION OF TRAINING:

STRATEGIES FOR LONG-TERM SUCCESS
100
Chapter 3 -Organization of Training

Color System- Jon Urbancheck (we will spend more time on)
Capacity / Power - Jan Olbrecht
Training Zones- Bill Sweetenham & John Atkinson
American Training System- Dr. Ernie Maglischo
(we will spend more time on)
101
Color System- Jon Urbanchek
Developed by Jon
Urbancheck - University of
Michigan long time former
Head Coach
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COLOR SYSTEM ADVANTAGES
• Matches colors to training velocities and intensities.

• Easy to communicate with athletes.
• Provides clear parameters for athletes to execute
103
Aerobic Training Colors
White- HR Sub 120 –130 Low intensity training /Recov

- IDeal for warm up - cool down - technical skills & drills etc..
Pink- HR 130-150 Low intensity training / maintenance
- Ideal for recovery between intense efforts, early season aerobic development,
late season aerobic maintenance
Red- HR 150-170 Threshold
- Ideal for building aerobic capacity-
104
Anaerobic Training Colors
Blue - HR 160-180 - Above threshold training

- Ideal for developing aerobic power
Purple- HR 180-190 Race Pace Training
- Ideal for developing event specific speed
Gold - MAX HR - Lactate production training
- Ideal for developing top end speed
105
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ALACTIC TRAINING COLOR
New additions to the color system

PLATINUM- Short bursts focused on developing
explosive speed
106
Lots of variations on Urbanchek’s

model – the key is to have a plan
that you are comfortable with!
107
Planning intensities throughout the

season
Progressing through the color system during the season:
● Early Season: White, Pink, Red, Blue
● Mid Season: White, Pink, Red, Blue, Purple
● Pre-Taper: White, Red, Blue, Purple, Gold
● Taper: Individually customized for each group/athlete in the
program.
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Establishing training paces

• Test Set #1: 10 x 300, Best Possible Average on :20-:30 Seconds rest.
• Test Set #2: 10 x 200, Best Possible Average on :20-:30 Seconds rest.
• Test Set #3: 1 x 3,000, Maintain the fastest possible pace.
• Test Set #4: Timed, 30-minute swim, fastest possible pace, measure total distance. See
also “T-3.”
• Almost anything that has a set time and distance can be used! Be creative!
The tests above help us determine the athlete's threshold

pace, for which you can reverse engineer/ calculate all
color paces for each athlete
109
Establishing training paces

[Examples]
Test 1 x 3,000, Maintain the fastest possible pace.
Johnny - 33:00 [ AVG 1:06.00]
Paces [Based on Spreadsheet formula]
Paces for 100 repeats-
White 1:06.5 Pink 1:04.4 Red 1:03.3 Blue 1:01.1 Purple 59.0
This athlete can now complete sets with accurate velocities and intensities until a retest occurs.
110
Capacity / Power- Jan Olbrecht
111
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Advantages to Capacity / Power

classifications
• Simplicity - only 4 main categories
• Science backed- based on data and scientific research (if
you are a “science” coach
• Proven- Jan consults with top athletes and coaches
across the world. Duncan Scott / University of
Tennessee / Many more
112
Workout Classifications
Class of workouts Class effect
Aerobic Capacity Increase of maximal oxygen uptake (VO2 max)
Anaerobic Capacity Increase of maximal glycolytic rate, maximal lactate

production
Aerobic Power Maximize the use of maximal oxygen uptake
Anaerobic Power Maximize the use of maximal glycolytic rate
113
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Aerobic Capacity Training (AEC)
Purpose - Training conducted to increase VO2 max
• Intensity - Low intensity “spiced” with intense efforts
• Repeats - 100-800s
• Rest - short rest
• Volume - High (in accordance with athlete’s experience)
115
Anaerobic Capacity Training (ANC)
Purpose- Training conducted to increase lactate production
• Intensity - Nearly all out

• Repeats - 25-75s
• Rest - Long - at least 1:2 work to rest
• Volume - moderate(in accordance with athlete’s experience)
116
Aerobic Power Training (AEP)

Purpose - Training conducted to maximize VO2 utilization
Repeats - 50-300s
Rest - very short
Volume - 90-110% race distance
117
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Anaerobic Power Training

Purpose - Training conducted to maximize lactate production
Repeats - 25-100s
Rest - Long - very short
Volume- 90-110% race distance
118
TRAINING ZONES SYSTEM
BIll Sweetenham /
John Atkinson
119
5 TRAINING ZONES
● Zone 1 - Aerobic (A1, A2, A3)

● Zone 2 - Anaerobic Threshold
● Zone 3 - High Performance Endurance
(Critical Speed, Lactate removal, & Maximum VO2)
● Zone 4 - Anaerobic
● Zone 5 - Sprint
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ZONE 1- AEROBIC
This zone represents all work done below the anaerobic threshold and oxidative work in
nature, relying mainly on the Aerobic system
Aerobic 1 (A1) - Low intensity / Recovery

○ Suggested training paces = ½ 200 PB + 20 / 100 yards or meters of training
121
ZONE 1- AEROBIC (Cont’d)
Aerobic 2 (A2) - Aerobic Maintenance
○ Suggested training paces = ½ 200 PB + 15-20 / 100 yards or meters of

training
122
ZONE 1- AEROBIC (Cont’d)
Aerobic 3 (A3) - Aerobic Development
○ Suggested training paces = ½ 200 PB + 10-15 / 100 yards or meters of

training
123
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ZONE 2- ANAEROBIC THRESHOLD

Zone 2 - Anaerobic Threshold (AT)
The intensity where lactate accumulation begins to rise and stresses the
rate at which the aerobic system can buffer exercises’ by-products.
Primary purpose in training is to build aerobic capacity / endurance
Suggested training paces = ½ 200 PB + 7-10 / 100 yards or meters of

training
Suggested training intensity= 30-20 Beats below maximum HR (BBM)
124
ZONE 3- HIGH PERFORMANCE

ENDURANCE
INTENSE BOUTS THAT CAN BE MAINTAINED FOR SET
DURATION.
THIS TYPE OF WORK COMES IN LATE SEASON AFTER A
STRONG AEROBIC FOUNDATION IS ESTABLISHED
125
ZONE 3- HIGH PERFORMANCE

ENDURANCE (CONT’D)
THREE CATEGORIES-
1. Critical speed training
2. Lactate removal training
3. MVO2 Training
126
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Critical Speed
Critical Speed -
When maximum heart rate and maximum oxygen uptake meet
Suggested parameters”
-Length - 30 minutes of swimming efforts, i.e 30 x 100 ‘1:45 avg. :60
/100
-Intensity - 20-10 beats below maximum bbm
-Distances - 50-200
-Rest - 1:1.5
127
Lactate Removal Training

Lactate Removal - Lactate removal sets should follow sets or
performances where a large amount of lactic acid was produced and
accumulated. These sets cause significant training adaptations, and are
designed to to help swimmers work thru (remove) high levels of lactate
-Length - 800-1200
-Distance - 50-150
-Intensity - 10-15 BBM (females), 15-20 BBM (males)
128
Maximum VO2 (MVO2)

● Maximum VO2 (MVO2) -
Swimming at or near maximum speeds and maximum HR
• Length - 300-500 repeats straight or broken (i.e 3-5 x 100 ‘:short
rest)
• Rest - 1:1 work to rest
• Intensity - max
• Pace - ½ 200 PB + :04/:07
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Zone 4- Anaerobic Training (Race Pace)

Lactate or race specific training.
subcategories of training:
• lactate production
• lactate tolerance
• peak lactate
130
Lactate Production
Lactate Production - Early season lactate training should focus on
lactate production.
• Length - 25-100 repeats, i.e 10 x 50 ‘3:00
• Set length - 400-800
• Intensity - Race pace
131
Lactate Tolerance
● Lactate Tolerance - Swimmers progress from production work early
season, to tolerance work through the middle of the season.
Lactate tolerance is generally done in the form of broken race swims

i.e
4 x 50’:10 R - Adding up to goal 200 time.
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Peak Lactate
● Swimmers perform peak lactate sets towards the end of the season.
● Each swim should be near max lactate production.
● Sets can be done in straight race swims on high rest, or broken swims
on short rest, followed by a long period of recovery.
○ Set example 4 x 100 on 10-15:00 or

○ 3 x [4x50 on :10 rest] on a total of 10 to 15:00 interval
○ Another example of peak lactate work is competition
133
Zone 5- SPRINT
(HIGH VELOCITY OVERLOAD)
Zone 5 is dedicated toward training of maximum speed.
• Repeats 10-15 yards / meters, Rest 1:5 or more
• The biggest priority here is speed and speed development, NOT
effort.
Sample Set:
4 x Dive 25 ‘ 3:00
134
AMERICAN TRAINING SYSTEM
Developed by Dr. Erine Maglischo based on

research and work into his own multiple
publications
Adopted by USA Swimming and ASCA.
135
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TRAINING CATEGORIES – USA SWIMMING

– SENIOR SWIMMERS, PAGE 1 OF 2
Category Purpose Duration Repeat Rest Effort examples
per Distance
set
Warm-up, any any doesn’t very easy, 1000 frre

REC warm matter little effort 800 im stroke drill
down, 40 x 25 breast drill on 40 sec
drills, 100-200-300-400-300-200-100 choice on 10 sr
Technique 3 x 300 back, alt drill swim on 1 min rest
work 20 x 50 alt k-s, s-k free on 1:05
5 x 200 im drill on 30 seconds rest
Develop 15 – 60 300 - 10 - 30 Some 10 x 150 bk,br,fr on 3 min
EN1 economy, minutes 4000 Per effort, 4 x 500 free on 6:30 min
maintain repeat Not 3 x (3 x 200) bk br, fr on 3:30
aerobic breathing 4(3 x 100, 3 x 200, 3 x 400) on 20 sr, free
adaptatio hard 3000 fr-fly w/fins
ns 5 (5 x100 on 2nd red dot) fr,bk,br,fly, im
8 x 200 bk-br by 100 on 3:30
improve 15 - 60 100 - 10 – 30 mod 3 (3 x 200) eof free on 3:00
EN2 threshold, minutes 2000 per effort, 4 x 400 im by 100 im’s on 6
economy repeat 140+ 4 (300, 200, 100) each 100 split faster on 1:30
aerobic pulse 5 x 200 free fly on 3:15
enduranc 10 x 300 free descend 100’s on 4
e, aerobic 900 back descend by 300s
power 5 x 200 breast on 3:30
136
TRAINING CATEGORIES – USA SWIMMING

– SENIOR SWIMMERS, PAGE 2
improve aerobic 8 – 30 100 - 1000 10 – 30 strong 16 x 100 free on 1:15
EN3 power, and minutes per effort, 5(50 fly on 50,100 bk on 1:30,150 br on 2:45)
threshold repeat Pulse 20 x 200 fly,fr,fr,fly by 50’s on 3:00
180+, 4 x 400 IM on 6
Labored 5(4 x 25 on 25, 4 x 50 on 45) free
breathing 10 x 150, 75 bk,75br on 2:45
30 x 50 on 45
improve 3 – 15 50 - 200 1:1 to max effort 3 broken 200’s by 50s on 2 groups best stroke
SP1 lactate tolerance, minutes 1:2 5 x 100 on 3 groups best stroke
buffering, 3 x (3 x 75 on 1 min) on 3 groups
power, 200 5 x 150 on 5 min
race pace 3 (100, 3 x 50 on 10 sr) on 3 groups
3 x (150 at 90% on 10 sr, 75 at 100%) on 3 grps
10 x 50 on 1:30
improve 2 – 15 50 - 100 1:2 to max effort 5 broken 100s by 25s on 10 sr on 3 groups
SP2 lactate minutes 1:8 6 x 75 on 4 groups
production, 8 x 50 on 2 minutes
tolerance, 3 x 100 on 4 minutes
100 race pace
improve 1 to 15 10 - 25 More max effort 10 x 25 on 4 groups
SP3 maximum minutes Than 20 x 12 1/2 on 4 groups
sprint speed, One
power, minute
speed
endurance
137
PUZZLE PIECE ONE –

EASY AEROBIC (EN1)
• EN1 (ENDURANCE 1)
• 20 MINUTES TO 60 MINUTES
• PULSE RATE UNDER 140
• EASY CONVERSATION
• 5 TO 30 SECONDS REST
• 25 TO 3000 METER REPEATS
• 500 TO 3000 METER SETS
• WARM UP, WARM DOWN, DRILLS
• RECOVERY
• ALL SEASONS
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NOVICE AGE GROUP SENIOR
Your
Turn.
Give us
your
set.
EASY AEROBIC SETS
WHITE BOARD EXERCISE
139
PUZZLE PIECE TWO –

AEROBIC THRESHOLD (EN2)
• EN2, Or Aerobic Base • 30 Minutes To 60

• Pulse Rate 140 – 160 • Aerobic Base
• Moderate Conversation Development
• 5 To 20 Seconds Rest • Money In The Bank
• 25 To 3000 Meter • 40 To 80% Of Your
Repeats Training
• 500 To 3000 Meters • Early Season And
Sets Maintenance
140
Your
Turn.
Give us
your
set.
AEROBIC THRESHOLD SETS
141
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PUZZLE PIECE THREE –

AEROBIC OVERLOAD (EN3)
• EN3, Or Aerobic • Pushes Aerobic
Overload Development
• 20 Minutes • Money In The Bank
• Pulse Rate 180+ • Mental Toughness
• Stressed Conversation • 30 To 40% Of Your
• 5 To 10 Seconds Rest Training
• 25 To 400 Meter • After Aerobic Base

Repeats Development
• 1000 To 1500 Meters

Sets
142
Your
Turn.
Give us
your
set.
AEROBIC OVERLOAD SETS
143
PUZZLE PIECE FOUR –

RACE PACE
• SP1/SP2 SETS • 50’S TO BROKEN 400
• PULSE RATE 180+ METER REPEATS
• 20-30 MINUTES • 400 TO 1200 METERS SETS
• STRESSED CONVERSATION • SWIM AT OR FASTER THAN

BUT NEAR RECOVERY GOAL TIMES
BEFORE NEXT SWIM • REST LESS FOR LACTATE
• ACTIVE OR PASSIVE REST TOLERANCE - MENTAL
TOUGHNESS
• 1:1 TO 1:3 WORK REST
RATIO • 5 TO 10% OF TRAINING
• MIDDLE TO END OF
SEASON
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Your
Turn.
Give us
your
set.
RACE PACE SETS
145
PUZZLE PIECE FIVE –

SPRINT TRAINING
• SP3 • 1:3 To 1:5 Work Rest
• Pulse Rate 180+ Ratio
• 20 minutes • 10’s To 25’s
• From Good Starts • 200 To 400 Meters Sets
• With Proper Finishes • Swim Faster Than Goal
Times
• Stressed Conversation
But Near Recovery • 2 To 3% Of Training
Before Next Swim • Early To End Of
• Active Or Passive Rest Workout
• All Season
146
Your
Turn.
Give us
your
set.
SPRINT SETS
147
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REVIEW/QUIZ –
NAME THE TRAINING CATEGORY FOR EACH SET
Set Intensity Primary Training Category
15 x 200 on 3:00 Freestyle ‐ 15‐30 sec Heart rate at 150 Easy Aerobic? EN1
Aerobic Threshold? EN2
rest rest Aerobic Overload? EN3
4 x 75 on 3:00 FAST, then Heart rate after 75’s at 180+ Race Pace SP1/2?
Aerobic Overload?
1 x 300 on 6 easy. Repeat 3x Sprint?
30 x 25 on 1:00 12.5 Fast / 12.5 easy Maximum effort Aerobic Base?

Sprint (SP3)?
EN3?
300 on 4:30 IM, then Hold best effort, heart rate Aerobic Threshold EN2?
Race Pace SP1/2
200 on 3:15 IM, then 170‐180 Aerobic Overload EN3?
100 on 1:45 IM
Repeat set 4 times
16 x 100 on 2:30 Hold best possible average Race Pace SP1/2
Aerobic Overload EN3?
148
QUICK REVIEW
We train the body to train Aerobic Base – EN1 and EN2
We train the body to sprint Sprints / Speed – SP3
We train the body to swim at race Race Pace – SP1/2

pace
We train the body to finish the race Race Pace (SP1/2) and Aerobic
Overload – EN3
We train the body to recover Rest and Aerobic Base -- EN1
149
Comparing training models
• Different language, same science

• Mixing & Matching between models is common
• understanding and recognizing different models and
language is helpful when exchanging or learning
different ideas from colleagues
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Training Model Colors Maglischo Olbrect Sweetenham & Atkinson
Aerobic Recovery Clear REC Regen Zone 1 A1
Aerobic Maintenance White EN1 Aerobic Capacity Zone1 A1-A2
Aerobic Development Pink EN1/2 Aerobic Capacity Zone 1 A1-A2
Anaerobic Threshold Red / Blue EN 2 Aerobic Capacity II Zone 2 A3 / AT

Lactate Removal
Aerobic Overload Purple EN3 Aerobic Power Zone 3 MVO2
Lactate Production Green SP2 Anaerobic Capacity Zone 4 Lactate Production (LP)
Critical Speed (CS)
Lactate Tolerance Gold SP1 Anaerobic Power Zone 4 Lactate Tolerance (LT)
Speed Development Platinum SP3 Sprint Zone 5 HVO
151
THE PERIODIZATION OF WORK

AND REST CYCLICAL
TRAINING
THOUGHTS AND IDEAS; NOT RULES
• MACRO CYCLE - Seasonal, Yearly, Bi-yearly, Even 4
Year Cycles (Calendar behind my desk)
• MESO CYCLE - Is A Cycle With A Duration Of 3-6
Weeks (Every 4 weeks – adaptation)
• MICRO CYCLE - Training Sessions Each Week (weekly)
152
CHAPTER 4,
APPLICATIONS:
CREATING OPPORTUNITIES FOR SUCCESS VIA
TRAINING, PLANNING, & PREPARATION
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BOB BOWMAN:
CAPACITY VS
UTILIZATION
CAPACITY:
• Build A Big Warehouse And Then Fill It
UTILIZATION:
• Capacity Training Is Long Term Training
•Utilization Is About Today. Short
• Capacity Is About POTENTIAL
Term, Collegiate/Pro’s.
• Critical for Age Groupers (i.e., 12-18)
• Let’s Clear The Warehouse Now.
• Improving Capacity Is Methodical,
Systematic, Planned
• It Is Progressive We need both but the emphasis is on capacity
154
PERIODIZATION
Periodization is defined as:
long-term cyclic structuring of training to achieve peak

performance at important competitions.
155
PERIODIZATION CONT’D
1. Macrocycle - Made up of all mesocycles, referring to the training plan
lifespan; usually 1 - 4 years or a season, and culminating with an
important event
1. Mesocycle - A particular block of training within the season, typically 3-6

weeks. Each mesocycle is planned with a clear objective in mind.
1. Microcycle - The smallest collective unit of the season, usually defined

as one week of training.
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CONSTRUCTING A
SEASON [MACRO
CYCLE]
1. Define dates or length of season
• 9/1/2022 - 08/10/2023
2. List all benchmark competitions as well as championship
meets
3. List necessary ingredients for success (endurance / speed

/ skills / strength / etc…
4. Breakdown the season to work on each of the necessary

ingredients in a sensible way. I.E
• Early season [Aerobic capacity development / Skill work]

• Mid season [Strength & aerobic power development
• Late season [Strength /power & Race pace training
• Championship season [ recovery / race skills / etc..
157
THE MACRO CYCLE
• Identify The Important Dates Within This Cycle

• Also Skill Development, Strategy Understanding, Life
Skills
• 4 Periods: (Or 3 Or 5….)
• General Preparation
• Specific Preparation
• Competition Phase And Taper Phase
• Transition Phase
• Whiteboard Time – Next Slide
158
SET UP DATES, CYCLES, PROGRESSIONS,

PRIORITIES
• Looking at the calendar… thinking about goals… thinking about
individuals… thinking about the team
• Establishing objectives and cycles
• The volume? How do you know?
• What are the percentages? How do you know?
• The progressions? How do you know?
• How do you know?
• 1. Experience
• - The importance of record keeping
• 2. Other models, other coaches
• - Read, attend clinics
• - Ask
• What tools can you use?
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“What If My
Athlete Isn’t
Coming To
Practice All The
Time? Isn’t That
Wasting All My
Careful
Planning?”
160
161
162
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10 MINUTES ON EXCEL
General Specific Competition

Preparation Preparation / Taper
163
GOALS OF GENERAL
PREPARATION?
1. General And Gradual Increase In Load Volume
While The Intensity Of The Work Is Relatively
Low
2. Improving The Level Of The Aerobic/Anaerobic
Threshold.
3. Gaining The Necessary Strength
4. Improving Stroke And Start And Turn Mechanics.
5. Clearly Define Goals, Plans And Needs Of The
Individual.
6. Volume Of Work Gradually Increases
164
GOALS OF SPECIFIC
PREPARATION
1. Increase The Intensity
2. Maintain / Retain Level Of General
Fitness.
3. Training Volume Might Increase Very
Gradually During This Period
4. Some Programs Begin “Taper” During
Some coaches might say,
This Time Primarily To Allow More “Really?”
Time For Race Pace Swimming. (Less
Time For Aerobic Base)
165
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GOALS OF THE COMPETITION PHASE?

1. Maintain General Fitness
2. Increasing Performance Levels In A Series
“Keep the water boiling.”
Of Competitions.
3. The Training Volume Will Decrease,
While The Intensity Will First
Increase…because you have less time.
4. Then Intensity Will DECREASE During The
Final Rest Or Taper Period
166
CONSTRUCTING A
TRAINING BLOCK /
MESO CYCLE
1. Define dates or length of cycle [i.e 6 weeks]
2. list specific goals for the cycle
3. List necessary ingredients for success (endurance / speed
/ skills / strength / etc…
4. Breakdown and design the period to work on each of the

necessary ingredients in a sensible way. I.E
A six week endurance block can be broken down into 4 weeks

of increasing threshold / volume followed by 2 weeks of
recovery.
A five week quality block can be broken down into 2 cycles of 2

quality weeks followed by one week of recovery.
You are only limited by your imagination & experience in

designing all components of training
167
CONSTRUCTING A
TRAINING WEEK
[MICRO CYCLE]
Coaches will cycle through different main
objectives for each week. Typically a goal
for the training week can be:
1. Recovery
2. Endurance
3. Quality
4. Specifics
Objectives for the training week are only
limited to your imagination
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CONSTRUCTING A
TRAINING WEEK
Once again list all components you would
like to cover during the week in order of
priority.
I.E -
During an endurance week- you may want
to include 2-3 threshold sets as the highest
priority and compliment the threshold work
with all other supporting components
(Speed / Skills / Kicking / Pulling / Pace/ etc)
169
CONSTRUCTING A
TRAINING WEEK
Once again list all components you would
like to cover during the week in order of
priority.
I.E -
During a quality week- you may want to
include 2-3 critical speed or pace sets as the
highest priority and compliment those sets
ith all other supporting components (Speed
/ Endurance /Skills / Kicking / Pulling /
Pace/ etc)
170
SET UP A WEEKLY WORKOUT MODEL

1. Analyze Weekly Yardage And Percentages
2. Determine Which Days Are Build, Recovery, Or Off?
3. Position Aerobic Overload Sets. Why This Order?
4. Position Race Pace Sets
5. Position Moderate Aerobic Sets
6. Position Sprint Sets
7. Position Easy Aerobic Sets
171
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Monday:
AM – General aerobic, lots of equipment, steady heartrate, skills/drills
PM – IM EN2/EN3 – higher intensity with all 4 strokes
Tuesday
AM – OFF
PM – BIG KICK SET! - Stroke Specific – Threshold/short rest (DRYLAND)
Wednesday
AM – Freestyle: anaerobic, intervals
PM – going off the block, high quality, maximum efforts
Thursday
AM – OFF
PM – BIG KICK SET! - Stroke Specific – Threshold/short rest (DRYLAND
Friday
AM – Speed work, resistance, etc.
PM – FLY!!!
Saturday
AM – be prepared for anything (3 hours)
Sunday
Rest and recovery
172
CONSTRUCTING A
WORKOUT
1. What Is The Purpose Of The
Workout?
2. What Stroke Or Strokes?
3. How Long Should Each Set Last?
4. What Is The Intensity Of Each
Set?
5. The workout is only a small
component of the week.
173
QUESTIONS TO ASK YOURSELF

WHEN DESIGNING WORKOUTS:
1. What are the primary and secondary objectives
2. What primary and secondary sets will accomplish this
goal?
3. What are those rest and work ingredients?
4. How many workouts will reflect your primary emphasis?
5. Your secondary emphasis? How many will be recovery
oriented?
174
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WORKOUT DESIGN:
EVERYTHING HAS A PURPOSE
175
CONSTRUCTING A
SET
1. What Is The Purpose Of The Set?
2. What Stroke Or Strokes?
3. How Long Should The Set Last?
4. What Is The Intensity Of The Set?
5. What Are The Distances?
6. How Many Repeats?
7. How Much Rest Between Swims
176
CREATING/DESIGNING SWIMMING SETS
A “COMPLEX” SET
• USUALLY, DIFFERENT ENERGY SYSTEMS
A “SIMPLE” OR “STRAIGHT” SET
• EN2-EN3 IS COMMON
• ONE STROKE, ONE ENERGY SYSTEM • EN3-SP1/2 IS VERY TOUGH!
• USUALLY, SAME REPEAT DISTANCES • EN2 -SP 1/2 ALLOWS A BIT OF RECOVERY
• EASY TO WRITE, EASY TO UNDERSTAND, • SOMETIMES DIFFERENT STROKES

GOOD FOR FOCUS • PRIME STROKE AT SPEED, FREESTYLE FOR RECOVERY
• 18 X 100 BACK ON 1:30 DESCENDING 1-3 • 10 ( 300 FREE AT EN2, 15 SEC REST THEN 2 X 50 AT
RACE PACE GOAL ON 1 MIN) ON 8
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Here Is What You Discover

• CREATIVITY
• COMPLEX SETS
• GOAL ORIENTATION
• MAKING “WORK” INTERESTING
178
IT ALL ADDS UP
• A repeat is related to the set
• A set is related to the workout
• A workout is related to the week
• A week is related to the cycle
• A cycle is related to the season training plan.
179
DISTANCE, INTERVAL,
REPETITIONS, TIME
Stroke/notes
R D I T
9 100 1:50 Aerobic Backstroke,
Base Descend 1-3
180
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DIRT FORMULA
• Counsilman’s DIRT Formula (1966)

• Distance, Interval, Repetitions, Time
• Distance Per Repeat: 25’s, 50’s, 75’s,
100’s, 125’s Up To 1500’s
• Interval (Send-off): Long, 30 Seconds, 20
Seconds, 10 Seconds, Almost None
• Repetitions (Length Of Set): 15, 20, 30,
40, 60 Minutes
• Time (Intensity): Easy, Moderate,
Intense, Think You Are Going To Die
181
ADDITIONAL RESOURCES, WRITING WORKOUTS:
Gregg Troy
https://swimmingcoach.org/pdf/wc16/troy--training-sets.pdf
Al Dodson
https://swimswam.com/teaching-age-group-swimmers-proper-pace-control-race-strategy/
Sean Baker
https://www.yourswimlog.com/improve-your-100-freestyle-with-this-epic-race-pace-set/
John Morse & Doug Wharam
https://www.usaswimming.org/docs/default-source/clinics/online-clinic-series/club-excellence-
wisdom-wednesday/3-5-14-nashville-aquatic-club.pdf?sfvrsn=4
Mike Murray: https://www.youtube.com/watch?v=LTR-
i7A2S5o&list=PLpvAfN0AgQLmE2z65B6mZ7vmH1qJahl3L
182
SELECTED WORKOUT SETS AND

WORKOUTS:
WARNING!
There are no secrets
There is no magic here.
here.
There is no
extraordinary genius It’s not the set!
here.
183
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IT IS FOCUSED, PASSIONATE, IT IS FOCUSED, PASSIONATE,

COACHES WHO SELL WORK ATHLETES WHO CRAVE
WORK
IF IT’S NOT THE SET, THEN WHAT IS

IT?:
184
INSIDE LOOK:
THE TRAINING OF KATIE
LEDECKY
• THRESHOLD – SHORT COURSE YARDS
• 3 ROUNDS—
• 1 X 300 ON 3:15 NEG SPLIT
• 3 X 150 ON 1:45 (TARGET: 1:27.0)
• 3 X 100 ON 1:15 (TARGET: 56.0)
• 6 X 25 ON :20 KICK FAST FEET
• :60 REST BETWEEN ROUNDS.
NCAP Coach Bruce Gemmell
• “THE REAL WORK IS IN THE 150’S, 100’S, AND 25’S.”
185
KATIE LEDECKY
ACTIVE REST/RACE PACE – SHORT COURSE YARDS
• 4 x 200 aerobic overload + 50 easy on 3:00
• (4 x 250 on 3)
• 6 x 150 desc 1-3 aerobic overload, 4-6 faster + 50 easy on
2:30 (actually, 6 x 200 on 2:30)
• 4 x (2 x 100 AO on 1:20 + 100 easy on 1:40)
• (4 x 200 on 3)
• 6 x [50 race + 50 easy on 1:30]
• (6 x 100 on 1:30)
• 4,000-yard set of an 8,200-yard practice.
186
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KATIE LEDECKY
THRESHOLD – SHORT COURSE YARDS
• 5 ROUNDS—
• 3×100 @1:10 CRUISE
• 1×300 @3:10 PINK (TARGET: 2:58)
• 3×100 @1:05 CRUISE
• 1×300 @3:10 THEN START NEXT ROUND
• DESC 1-5 START AT PINK (2:58)
• “CRUISE” IS LEFT PURPOSELY VAGUE FOR THE SWIMMERS IN THE GROUP
TO DECIDE FOR THEMSELVES.
• 6,000-YARD SET OF 9,700-YARD PRACTICE
187
KATIE LEDECKY
THE LACTATE SET
• 4 ROUNDS—
• 1 X 200 ON 2:20 TARGET: MILE PACE
• 2×100 ON 1:20 TARGET: 500 PACE
• 2×50 ON 40 TARGET: 200 PACE
• 6:00 REST BETWEEN EACH ROUND
• 2,000-YARD SET OF A 7,100-YARD PRACTICE
• THIS WOULD TYPICALLY BE DONE ON A WEDNESDAY OR SATURDAY.
188
KATIE LEDECKY
5,000 FOR TIME

• 5,000 YARDS FREESTYLE FOR
TIME = 50:10
• THE LAST 600 YARDS WAS
COMPLETED IN 5:48.
189
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INSIDE LOOK: MICHAEL PHELPS

• 4 X 25
• 4 X 50
• 4 X 75 Once the 4 x 200’s are completed, you repeat them and
go back down, doing the set-in reverse order to end with
the 4 x 25’s. 15-30 seconds rest going up.
• 4 X 100
• 4 X 125
Phelps says during the first round of the set on the way
• 4 X 150 up the pace times average from around 1:01-1:05 per 100
yards, and then the times get quicker coming down. He
• 4 X 175 mentions the 4 x 50’s being on 28 or 29 and the final 4 x
25’s on about 14 seconds. The set totals 7200 yards.
• 4 X 200
190
MAIN SET
For the fast 50s, the goal is hitting the second 50m of your
100m freestyle.
INSIDE 40×50 Free swim as…
LOOK: 16@1:00 every 4th Fast
COACH SEAN 12@1:15 every 3rd Fast
BAKER, 8@1:30 every 2nd Fast
CANADA 4@2:00 every one Fast
191
INSIDE LOOK:
GREGG TROY’S FAVORITE
DISTANCE SET
3-5 TIMES THROUGH–
• 500 (GET YOUR SPLIT AT THE 400)
• FASTER THAN YOUR 400 SPLIT FROM ABOVE
• 1-5 X 100 ALL FASTER THAN THE 100 SPLIT FROM ABOVE
192
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SET NOTES:
NOTES • INTERVALS ARE TO BE ADJUSTED ACCORDING TO THE

INDIVIDUAL.
ON • TOTAL VOLUME = SKY IS THE LIMIT, REALLY. IF YOU DO THE BARE

MINIMUM AS OUTLINED IT’S A 4,500M SET. WITH MAXED OUT
GREGG REP AND SET RANGES YOU ARE LOOKING AT 9,500M.
TROY’S • THE FINAL ROUND (THE 100’S) IS TAILORED TO WHAT IS NEEDED.

THEY COULD BE PACE-ORIENTED, OR ALL-OUT, AND CAN BE
FAVORIT ADJUSTED AS A TIMED SWIM AT A DIFFERENT DISTANCE (TROY
HAS HAD SWIMMERS DO A 400 IM FOR HIS MEDLEY SWIMMERS).
E • FOR THOSE OF YOU FEELING EXTRA DISTANCEY YOU CAN START
DISTANC AT 1,000 AND MOVE DOWN BY THE 200, OR KEEP IT SHORTER BY

STARTING AT THE 400.
E SET
193
INSIDE LOOK:
DAVE SALO
“THE ALGEBRA SET”
3x + 2y + z
All at “race pace”
• X = 25 or 50 or 75 on 1 min
(Swimmer’s choice)
• Y = 50 or 75 or 100 or 125 or 150
on 2 min
• Z = 100 or 150 or 200 or 250 on
3 min.
Do the above 2 or 3 or 4 times,
takes 10 minutes per set
Maybe add a quality kick set of
200-400 meters between each
Or maybe add an easy swim
between each set
194
INSIDE LOOK: AGE

GROUP SET
• NOTE SIMILARITY TO GREG TROY SET
• FIRST, LEARN HOW TO DO:

• 300 (GET YOUR SPLIT AT THE 200) FASTER THAN YOUR 300 SPLIT FROM
ABOVE
• 200 (GET YOUR SPLIT AT THE 100) FASTER THAN YOUR 200 SPLIT FROM
ABOVE
• 100 FASTER THAN YOUR 100 SPLIT FROM ABOVE
• FOR EXAMPLE, DO IT ALL FREE ON 8 MIN, 6, 4, 2.
• REPEAT SET 2 OR 3 OR 4 TIMES
• THEN, ADD RACE PACE SET BETWEEN EACH SWIM, FOR EXAMPLE:
• 4 X 50 ON 2 MIN, 3 X 50 ON 2 MIN, 2 X 50 ON 2 MIN, 1 X 50
• LOOKS LIKE… NEXT SLIDE
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400 free on 8 4 x 50 on 2 min 300 free on 6 3 x 50 on 2 min 200 free on 4

min, free, EN2 best stroke, from min, free, EN2 best stroke, from min, free, EN2
Pace, Anaerobic dive, within 2.5 Pace, Anaerobic dive, within 2.5 Pace, Anaerobic
Threshold sec of best time Threshold sec of best time Threshold
2 x 50 on 2 min 100 free on 2 1 x 50 on 2 min 1500 Total, 40

best stroke, from min, free, EN2 best stroke, from minutes, 66%
dive, within 2.5 Pace, Anaerobic dive, within 2.5 EN2 and 33%
sec of best time Threshold sec of best time SP1/2
AGE GROUP SET – EXPANDED WITH

RACE PACE
196
WHAT’S THE
COMMON
THEME
AMONG THESE
WORKOUTS?
A PROGRESSIVE OVERLOAD
ON THE BODY WILL LEAD TO
ADAPTATION.
197
• USRPT
-----
Read
Explore
Think
Perhaps Try
Evaluate
-----
Why We Mention It
ULTRA-SHORT-RACE PACE TRAINING
198
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Individual Goals
Know Current Best Times
DETERMINING Set Specific Future Goals

RACE PACE • The Time To The Tenth
TRAINING • The Date To The Day
PACES What Are The “Splits”
• First 50, Second 50, Average Of Following 50s, Finish Pace
The Splits Determine The Race Pace Training
199
Early Season Middle Season Late Season

Going Out Speed 8 x 25 free from dive on 8 x 25 free from dive 8 x 25 free from dive
- strength 4 groups, late in workout. on 4 groups, middle of on 4 groups, early in
3 times per week workout. workout.
3 times per week 3 times per week
Going Out Speed 2 sets (3 x 50 from push 3 sets (4 x 50 from push 4 sets (5 x 50 from push
- Easy speed on 3 heats) at 31 seconds. on 3 heats) at 31 on 3 heats) at 31
Sets separated by quality seconds. Sets separated seconds. Sets separated
kick sets of 15-20 minutes. by quality kick sets of by quality kick sets of 8-
2 times per week. 12-15 minutes. 10 minutes.
2 times per week 2 times per week
Second 100 1 set (1x100 at 1:10 on 2 sets (1x100 at 1:10 1 sets (1x100 at 1:10
Finishing 1:20, then 3 x 50 on 45 on 1:20, then 4 x 50 on on 1:20, then 5 x 45 on
- Speed at 32.5) 44 at 32.5) on 3 groups 42 at 32.5) on 1 groups.
endurance 3 times per week. 2 times per week 1 or 2 times per week
200
THE TAPER
PERIOD
• Lots Of Hype, And Much
Less “Solid Research”

• To those who say they
know, “RUN”
• Taper Is Very
Individualized
• Taper Is Both Art And
Science
201
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A BETTER NAME
FOR TAPER
Supercompensation
In Sport Science Theory,
Supercompensation is the post
training period during which the
trained function/parameter has A
higher performance capacity than
it did prior to the training period.
202
SCIENTIFIC EXPLANATION OF
TAPER
STEP 1 STEP 2
Athlete Working | Coach Creating Overload Athlete Breaks Though | Coach Removes Overload
ANY QUESTIONS?
203
PURPOSE OF TAPER
Super-compensation Of:
• 1) Maximum Oxygen Uptake
• 2) Peak Power Capabilities
• 3) Anaerobic Capabilities And
Rates Of Delivery Of Energy
• 4) Neuromuscular Function
Relating To Muscle Fiber
Recruitment
204
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FREQUENCY OF TAPER
• The Book Says:
• Once Or Twice In A Two
Year Period
• Anywhere From To 2
Weeks To 7 Weeks For A
Senior Elite Athlete
• The Reality In The United
States
• 3 To 5 Tapers Per Year
205
GENERAL NATURE OF THE TAPER

1. Is Overall Reduced Volume And Intensity Of Training With
Some Increase Expected In Quality
2. The Straight-Line Descending Taper
a) Where Both Volume And Intensity Drop Off At A Steady
Rate
3. A Second Critical Factor Is How Much Swimming The Athlete
Will Do During Their Big Event.
Prelims? Semi-Finals? Finals? Relays? Warm-up? Warm-down? Etc.
206
COMMON THOUGHTS AND PRACTICES IN

TAPERING
1. The Longer The Training Season, The Longer The Taper.
2. The Shorter The Training Season, The Shorter The Taper.
3. Distance Swimmers Need Less Taper Than Sprinters.
4. (Power Requirements Are Higher For Sprinters.)
5. Women Need Less Taper Time Than Men.
6. (Adult Females Have Less Muscle Mass.)
7. The older the swimmer, the longer the taper.
8. Slightly Built Men Or Women Need Less Taper Than Their
More Muscular Teammates.
207
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DRYLAND DURING THE TAPER PERIOD

1. Decrease dryland however do not
eliminate
2. Strength Training Maintenance
3. Athleticism / power / mobility take
the priority
4. When In Doubt, Rest MORE
(Eddie Reese)
208
NUTRITION DURING THE TAPER

1. A Balanced Diet Will Most
Likely Have Plenty Of
Energy For Their Races
2. Avoid High Fat Foods
3. Avoid Overeating
4. Carbohydrate Loading
Probably Does Not Work
For Swimming
209
OVERTRAINING
1. Delicate balance between work and rest
2. Stress comes not just from training in the pool
3. The athlete begins to fail to adapt.
4. Research has indicated there may be a
deterioration of the ability of the mitochondria
to process fuel to energy
a) There is destruction of mitochondria as they
are asked to overwork
210
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SIGNS OF OVERTRAINING
• POOR AND DECLINING WORKOUT PERFORMANCE.
• LACK OF EXPLOSIVE ABILITY EVEN EARLY IN THE WORKOUT.
• GENERAL LACK OF STRONG BODY POSTURE (DROOPINESS).
• INABILITY TO WORK HARD ENOUGH TO RAISE THE PULSE ON A
CHALLENGE SET.
• MOODINESS, SPECIFICALLY WITH CHANGES!
• DIFFICULTY SLEEPING AT NIGHT OR EXCESSIVE SLEEPING.
• AND A HOST OF OTHER NEGATIVE CHANGES.
• THE KEY FOR THE OBSERVANT COACH IS A CHANGE
• OVERTRAINING IS GENERALLY ONLY AN ISSUE FOR THE ELITE, HEAVY
TRAINING ATHLETE.
211
WHAT TO DO ABOUT AN OVERTRAINED

ATHLETE?
1. Reduce the workload immediately.

2. If severe, a day or two off from training will help
3. Identify the specific sequence of training
4. The best coaches in the world are flexible
212
STROKE SPECIALTIES AND TRAINING

• “COMMON WISDOM” ANECDOTAL, AND NOT SCIENTIFIC
• WE HAVE SPRINT AND DISTANCE STROKE SPECIALISTS
• PHYSIOLOGY RADICALLY DIFFERENT IN 100 VS 200 AT WORLD
STANDARDS
• BACKSTROKE TODAY IS TRAINED VERY MUCH LIKE FREESTYLE.
• STRAIGHT BACKSTROKE SETS ARE KEY.
• BUTTERFLY: SURVIVAL VS SPRINT
• BREASTSTROKE HAS THE GREATEST VARIATION
• FREESTYLE IS STILL THE TRAINING BASE FOR MOST PROGRAMS IN
THE WORLD.
• SLOW FREE IS NOT THE SAME AS FAST FREE FOR 50 AND 100
PEOPLE
213
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HOW FAR SHOULD THE SWIMMERS

SWIM?
• It takes 5 questions to answer the question:
• How old is the swimmer
• How long have they been swimming
• How long is your practice
• What are they capable of doing now
• What are your goals
• A better question is, “how long should the practice run?”
214
FROM KARNATAKA SWIMMING

ASSOCIATION (INDIA)
215
CHAPTER 5
UNDERSTANDING & APPLYING METRICS
Measuring & Adjusting different metrics for each athlete and
using data to optimize practice & performance.
216
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With regards to wearable technology and

analytics – the future is here!
More time, energy, money, and research will

be put into wearable technology and
analytics. Wearable technology is now
ALLOWED to be worn in competition.
Buckle up!
WOW!!
217
WHOOP
218
OURA RING
219
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Garmin – swimming watch:
Track:
• Distance
• Calories burned
• Timed repeats
• Heart Rate
• Sleep
• Etc. Etc. Etc.
220
TRITONWEAR
221
All about TritonWear:

Types of Metrics/Data
• Input metrics - a measurement of a performed skill, i.e time
spent underwater
• Output metrics - Time, velocity, and efficiency based influenced

by the input metric i.e avg speed underwater
222
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All About Tritonwear:

PHASES TO MEASURE
- UNDERWATER
- OVERWATER
- TRANSITIONS
223
UNDERWATER PHASE
Input Metrics
● Time underwater - Time spent in underwater phase
● Depth - Maximum depth during underwater phase
● Push-off Depth - Depth of head as feet leave wall (optimum depth 50cm below
surface)
Output Metrics
● Speed Underwater - Average speed during underwater phase
● Percentage Underwater - Percent of time underwater vs. overwater
224
OVERWATER PHASE
Overwater
The metrics measure performance, skills and speed in all actions done during the stroking portion of each lap.
Input Metrics
● Strokes - Number of strokes
● Breaths - Number of breaths
● DPS - Average distance per stroke
● Stroke Rate - Average time of each cycle excluding the first cycle
● Stroke Rate Start - Rate of 2nd - 6th stroke cycles
● Stroke Rate Mid - Rate / cycle time for the middle 4 cycles
● Stroke Rate End- Rate / cycle time for final 4 cycles
● Intra Cycle Variation - Measures velocity changes of each stroke separately for left and right arm strokes,
with or without breaths
225
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OVERWATER CONT’D
Output Metrics
● Speed Overwater - Average speed during overwater phase from breakout

to last stroke.
● Stroke Index - distance per cycle (both arms stroke) x average speed
● SWOLF (Swim golf) - Split seconds + strokes. The lower the score, the
better
● Time Overwater - Time overwater phase, from breakout to last stroke.
226
TRANSITION PHASE
Transition
Metrics used to measure skills and speeds during all actions done during the start and turn
Input Metrics
● Push-off Time - Time spent pushing off the wall, from when feet first hit the wall to when feet leave
the wall.
● Push Strength - Index of accumulated total acceleration during push-off
● Turn Rate - The speed of your turn measured by the speed of your revolutions.
● Dive Hang Time - Time from feet off the block to dive entry into water.
● Dive Block Time - Time from the first movement to feet off.
● Push Max Accel - Peak acceleration during push-off.
227
TRANSITION PHASE CONT’D

Output Metrics
● Dive Time - Total time from the first movement to dive entry into water.
● Turn Time - Time to change directions, from when the head dips below the
water to when feet initially hit the wall (for flip turns).
● Transition Time (Turn Time) - Turn time + Pushoff time. Time from last stroke
entry (when your hand hits water on last stroke before turn) to next split push
228
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CHAPTER 6:
CONSIDERATIONS FOR BEST PRACTICES
229
Best Practices for Age Group Swimmers (Ages 8-12)
• TECHNIQUE, TECHNIQUE, TECHNIQUE

• Coach brings enthusiasm and positive energy
• Gradual and methodical increases in distance and intensity (over time)
• FUN!!
• They swim for the social interaction and the friend group (primarily)
230
Best Practices for Senior Swimmers (Age 13+)

• TECHNIQUE, TECHNIQUE, TECHNIQUE
• Coach brings enthusiasm and positive energy
• Gradual and methodical increases in distance and intensity (over time)
• FUN!! Is that possible with senior athletes? I say “YES!”
• Some will swim for the social interaction and the friend group. Others are driven by goals and
competitiveness.
• Age, gender, training background/experience, body type all should be considered when
developing a plan
• Focus on continued PROGRESSION and LONG-TERM DEVELOPMENT
• Coach must be EXTREMELY INVOLVED in the methodical planning!
231
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NEXT: 10 PRINCIPLES OF TRAINING

1. INDIVIDUAL RESPONSE PRINCIPLE
2. ADAPTATION PRINCIPLE
3. OVERLOAD PRINCIPLE*
4. PROGRESSION PRINCIPLE*
5. SPECIFICITY PRINCIPLE
6. VARIATION PRINCIPLE
7. WARM-UP AND WARM DOWN PRINCIPLE*
8. REVERSIBILITY PRINCIPLE
9. LONG TERM TRAINING PRINCIPLE
10. PERIODIZATION OF WORK AND REST*
* = ADDITIONAL SLIDE(S)
232
1. INDIVIDUAL RESPONSE PRINCIPLE
a. HEREDITY
b. MATURITY
c. NUTRITION
d. REST AND SLEEP
e. MOTIVATION
f. “TALENT”
233
2. ADAPTATION PRINCIPLE
a) ADAPTATION COMES FROM STRESS

b) IMPROVED CARDIOVASCULAR SYSTEM
FUNCTION.
c) IMPROVED MUSCULAR ENDURANCE AND
STRENGTH.
d) STRONGER BONES, TENDONS, LIGAMENTS AND
CONNECTIVE TISSUE.
234
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3. OVERLOAD PRINCIPLE
We Overload By:
a) Intensity - How Hard The Effort Is Done.
b) Repetitions - How Many Repeats Are Done.
c) Volume - How Much Total Work Is Done.
d) Duration - The Length Of Time Of The Work Segments.
e) Rest - How Much Time Between Work Bouts.
a) (Both Intervals And Workouts.)
f) Density
235
4. PROGRESSION PRINCIPLE
• Volume Should Not
Increase More Than 15
To 20% Each Week
• Training Should Go
From The General To
The Specific.
• Create Progressions For
• Meters Per Week
• Meters Per Day
• Length Of Sets
• Rest Intervals
(Decreasing)
236
5. SPECIFICITY PRINCIPLE
• What You Train For Is What You
Get.
• You Can Train To Be A Great
Workout Swimmer!
• Train Swimmers For Specific

Distances And Goal Paces And Goal
Times
237
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6. VARIATION PRINCIPLE
THE PROBLEM THE SOLUTION
• Your Body Gets “Bored” • Vary Distances And Intensities

Doing The Same Things And And Densities.
Fails To Adapt. • Never Write The Same Workout
Twice
• Your Brain Gets “Bored”
• Change Your Warm Up Every Day
Doing The Same Things And
Fails To Adapt. • Re-use Main Sets, But Add New
Elements
238
7. WARM-UP AND COOL-DOWN PRINCIPLE
Warm-up: Cool-down:
1) Increases Body 1) Speeds Removal Of
Temperature Metabolic Wastes
2) Increases Respiration 2) Helps Prevent
Rate And Heart Rate Cramps, Tightness And
3) Increases Flexibility Soreness
And Reduces Chance Of
Muscular Injury
239
EXAMPLES OF SWIM PRACTICE WARM-UP

• Age Group
• Very Little, Begin With A Descended Set, Not A
Long Swim.
• Senior
• 30 Minutes To An Hour Depending On Main Set
• Combination Of Drills, Easy Swimming
• A Pre-set Often Follows Warm Up And Just
Before The Main Set
• Pre-set Descends Swims To Main Set Speed
240
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• Establish Routine Warm Up For

Whole Team And Practice In Practice
• For Developmental: Practice Of
EXAMPLES Basic Skills
OF WARM • For Advanced Competitive:
UP – SWIM
MEET: • Straight Swim Of 600 To 1000’
AGE GROUP • 8 To 16 50’s In IM Order And
Sometime Alternating With
Kicking
• 2 – 4 Pace 50 Swims
241
Examples Of Warm-up –
Swim Meet Seniors
Establish Base Individualize
Establish Routine 800 To 1500 Swim Pace Swims: 50’s
Warm Up For 12-20 50s In IM
or 100’s
Order Alternating
Whole Team And With Kicking
More 25’s
Practice In 4 X 100 Descending
Practice 2 Pace 50’s
Maybe 2 X 25
242
EXAMPLES OF COOL DOWN (WARM DOWN)

• Senior Workout
• 200 – 1000 Set, Repeats Of 50’s Or 100’s On Low Rest
• Age Group Workout
• 200 Set Of 4 X 50 On Low Rest
• Senior Swim Event. Individualized, But In General
• 200 Easy Swim
• 8 X 50 On Low Rest
• 200 Easy
• Age Group Swim Event
• 200 Easy
• What If You Do Not Have A Warm Down Facility?
243
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8. REVERSIBILITY PRINCIPLE
1. REAL SIMPLE: STOP TRAINING, LOSE YOUR
CONDITIONING. YOU HAVE ONLY 3 TO 4 DAYS BEFORE
THERE IS A NOTICEABLE LOSS OF TRAINING.
2. LESS NOTICEABLE WITH AGE GROUP SWIMMERS.
3. MOST NOTICEABLE WITH MASTERS SWIMMERS.
244
9. LONG TERM TRAINING PRINCIPLE

1. GRADUAL IMPROVEMENT
2. GROWTH AND DEVELOPMENT OF ALL SYSTEMS
3. IMPROVEMENT IN STROKE TECHNIQUE
4. DEVELOPMENTS OF RACE STRATEGY AND
CONCEPTUAL RACE THINKING
5. AN IMPROVED UNDERSTANDING OF THE SPIRIT
AND IDEAS
245
10. THE PERIODIZATION OF WORK AND REST

1. This Applies Primarily To Senior Swimmers
2. Alternation Of Work And Rest
3. During Training There Is A Disruption
And Change In Chemical Cellular ONLY An Example
Processes Of Energy Delivery
4. If Allowed Time To Rest And Recover
The Body Begins To Adapt. If Not…
5. Rest Must Be Designed Into The
Cycles Of Training From Daily To Years.
246
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Final thoughts on coaching in the

present day (my final 5 thoughts):
• The days of writing simple, generic workouts and sets like 10
x 200 on 3:00 are over!
• You need to be precise, detailed, deliberate, and purposeful
with each and every individual athlete that you coach!
• Creativity = engagement!
247
Part 2
• IT IS ALL ABOUT THE COACHING!

• Everything has its place (sports science, heart rates, lactate,
underwater video, etc.). But when it comes down to it – it’s all
about COACHING (and relationships)!
• Connecting with the hearts and minds of your athletes and
inspiring them to do extraordinary things is paramount and
should be priority #1
248
Part 3
• Workouts need to be connected – and linked – so

that learning and improvement is progressive, and
the athlete grows from session to session with
purpose and towards the achievement of a specific
future goal!
249
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Part 4
• It’s not about telling and yelling!
• Too many coaches think that being “hard” is somehow
connected with the volume of their voice or how many
laps their athletes swim. Being “hard” in a positive
sense – means setting high standards in technique,
skills, precision of workout execution and then inspiring
the athletes to willingly maintain or even exceed those
standards BY CHOICE!
250
Part 5
• This generation of athlete responds very well to being
included in the coaching process. Don’t interpret this as
being “soft”. Nothing could be further from the truth.
Provide athletes with the opportunity to really learn and
understand why they’re doing what they’re doing. When
athletes accept responsibility, accountability, and
ownership for their own standards; that is about as
powerful a tool as there is in coaching.
251
THANK YOU VERY MUCH
252
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1/22/2023
Any Questions??
If not – let’s take the test!!
253
85

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LEVEL 3 - THE PHYSIOLOGY SCHOOL

Welcome to the American Swimming Coaches Association!

6750 N. Andrews Avenue

Be sure to follow us on social media:

[Chapter 2] Energy Metabolism/Basic Biology

[Chapter 3] Organization of Training

● Color System - Jon Urbancheck

[Chapter 5] Understanding and Applying Metrics

[Chapter 6] Considerations for Best Practices

- Coach Jon Urbanchek

Energy - The capacity of an organism to do work.

Forms of Energy Stored in the Body:

ATP - The chemical responsible for muscular contraction.

Understanding the Cardiovascular System & Functionality

There are five main functions of the cardiovascular system:

1. Circulates oxygen and removes carbon dioxide

Color System (Urbanchek)

These colors have commonly evolved into the color system:

Progressing through the color system during the season:

NOTE: Everyone reacts uniquely in terms of rest.

Individualized Training Based on Color System

Capacity & Power Training (Olbrecht)

Olbrecht’s Workout Classifications

Class of workouts Class effect

Aerobic Capacity Increase of maximal oxygen uptake (VO2 max)

Anaerobic Capacity Increase of maximal glycolytic rate, maximal lactate production

Aerobic Power Maximize the use of maximal oxygen uptake

Anaerobic Power Maximize the use of maximal glycolytic rate

● Aerobic Capacity Training (AEC) - Training conducted to increase VO 2 max

● Anaerobic Capacity Training (ANC) - Training conducted to increase lactate production

● Anaerobic Power Training (ANP) - Training conducted to maximize lactate production

Classifications relationships and how they affect each other:

- Regeneration is the most important component of Capacity-Power training. Adaptations and

The 5 training zones are:

Zone 1 - Aerobic (A)

● Aerobic 1 (A1) - Low intensity / Recovery

Zone 3 - High Performance Endurance

● Maximum VO2 (MVO2) - Swimming at or near maximum speeds and maximum HR

Zone 4 - Anaerobic (Race-Pace Training)

American Training Model

Duration Repeats Intensity

EN1 15-60 300-4000 10-30 sec 60%-70% 80%-95% 1-3 mM

EN2 15-60 100-2000 10-30 sec 70%-85% 95%-103% 3-5 mM

EN3 8-30 100-1000 30-120 sec > 85% 103%-107% 4-10mM

> 105% best

Recommended set distances for each each training category

EN1 15-60 500-2000 600-3000 100-4000

EN2 15-60 500-2000 600-3000 100-4000

EN3 8-30 400-800 600-1000 800-2000

SP1 3-12 na 200-600 300-800

SP2 2-6 na 200-400 200-600

SP3 1-4 100-200 100-200 100-400

warm-up, 400 easy

develop heart rate, 12x200

Training Model Colors Maglischo Olbrect Sweetenham & Atkinson

Aerobic Clear REC Regen Zone 1 A1

Aerobic White EN1 Aerobic Zone1 A1-A2

Aerobic Pink EN1/2 Aerobic Zone 1 A1-A2

Anaerobic Red / Blue EN 2 Aerobic Zone 2 A3 / AT

Aerobic Purple EN3 Aerobic Zone 3 MVO2