16-Week Swim Training Plan Preview

16WEEKSWIMTRAININGPLAN
ADAMHODGES,PH.D.
IntegrativeMultisport
www.imultisport.com
$49.50
2010ADAMHODGES
INTEGRATIVEMULTISPORT
www.imultisport.com
16WEEKSWIMTRAININGPLAN
ThankyouforpurchasingthisswimtrainingplancreatedbyAdamHodges!
Included:
Howtomonitoryourtrainingintensity
Protocoltodetermineyourswimmingpacezonesusingatimetrialtest
Protocoltodetermineyourswimmingpacezonesusingagradedswimtest
Descriptionofswimmingdrills
Full16weektrainingplanwiththreeworkoutsperweek
***
TERMSOFUSE
Asthepurchaserofthistrainingplan,youareentitledtoprintcopiesforyour
personal,noncommercialuseonly.Neitherelectronicnorprintedcopies
maybedistributedtootherindividualswhohavenotpurchasedthisplan.
Anysuchredistributionwillconstituteviolationofthecopyright.Thankyou
foryourcooperationinensuringthecontinuedviabilityofprovidingthese
typesofcoachingservicestofuturebeneficiaries.
MEDICALRISKFACTORS
Ifyouhaveanyriskfactorsforcoronaryarterydiseasee.g.familyhistory,
highbloodpressure,highcholesterol,obesity,sedentarylifestyleyou
shouldconsultwithadoctorbeforebeginningthisprogram.Regularmedical
checkupsarealwaysagoodideaforanyone,evenexperiencedathletes.
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CONTENTS
16WEEKSWIMTRAININGPLAN.........................................................................................................................1
TermsofUse.............................................................................................................................................2
MedicalRiskFactors.................................................................................................................................2
Contents....................................................................................................................................................3
AbouttheCoach.......................................................................................................................................6
AbouttheWorkouts.................................................................................................................................6
MonitoringTrainingIntensity.......................................................................................................................7
DeterminingyourSwimmingPaceZones.................................................................................................7
UsingandAdjustingyourPaceZones.......................................................................................................8
GradedSwimTest.....................................................................................................................................9
SwimmingDrills...........................................................................................................................................11
CatchupDrill..........................................................................................................................................11
FistsDrill..................................................................................................................................................11
FingertipDrag........................................................................................................................................11
ThumbtoThighBrush.............................................................................................................................12
Rotating,orSidetosideKick..................................................................................................................12
FashionModelBackstrokeKick...............................................................................................................12
PREPARATION/BEGINNINGBASEPHASE..............................................................................................................13
Prep/BaseWeek1:9100yards..................................................................................................................15
Prep/BaseWeek1,Workout1:3000yards............................................................................................15
Prep/BaseWeek2:8600yards..................................................................................................................16
Prep/BaseWeek2,TimeTrial:2400yards.............................................................................................16
INITIALBASEPHASE.........................................................................................................................................17
InitialBaseWeek1:11,700yards...............................................................................................................19
InitialBaseWeek1,Workout1:3700yards...........................................................................................19
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InitialBaseWeek4,TimeTrial:3000yards............................................................................................22
EXTENDEDBASEPHASE....................................................................................................................................23
ExtendedBaseWeek1:12,400yards.........................................................................................................25
ExtendedBaseWeek1,Workout1:4400yards.....................................................................................25
ExtendedBaseWeek4,TimeTrial:3000yards......................................................................................28
BUILDPHASE..................................................................................................................................................29
BuildWeek1:12,000yards........................................................................................................................31
BuildWeek1,Workout1:4600yards....................................................................................................31
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BuildWeek2:11,400yards........................................................................................................................32
BuildWeek3:11,500yards........................................................................................................................33
BuildWeek4:9800yards...........................................................................................................................34
BuildWeek4,TimeTrial:3000yards......................................................................................................34
PEAKPHASE...................................................................................................................................................35
PeakWeek1:10,100yards.........................................................................................................................37
PeakWeek1,Workout1:3700yards.....................................................................................................37
PeakWeek1,Workout2:3400yards....................................................................................................37
PeakWeek2:7900yards............................................................................................................................38
PeakWeek2,TimeTrial:2400yards......................................................................................................38
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ABOUTTHECOACH
AdamHodges,PhD,hasovertwodecadesofexperienceasamultisportathlete.HehasachievedUSAT
AllAmericanstatusasaneliteamateurandhascompetedintheITUWorldTriathlonChampionships,
theITUWorldDuathlonChampionships,andtheIronmanWorldChampionshipsinHawaii.
Hestudiedbiologyandkinesiologyasanundergraduate,andearnedadvanceddegreesinlinguistics
fromtheUniversityofColorado.Asauniversitylecturer,hehastaughtatStanfordUniversity,the
UniversityofColorado,andColoradoStateUniversity.
Hebegancoachingyouthswimmersin1991,andstartedworkingwithMastersswimmersatthe
UniversityofColoradoin1993.Asacoachandpersonaltrainer,hehasworkedwithavarietyof
enduranceathletesovertheyears,includingrunners,swimmers,cyclistsandtriathletesnewto
endurancesportsandmiddleschooldistancerunners.
ABOUTTHEWORKOUTS
TheseworkoutsaremodeledaftertheMastersprogramcoachedbyAdamHodgesattheUniversityof
ColoradoinBoulder.TheyareidealforMastersswimmers,triathletes,andfitnessswimmers
accustomedtoswimmingthreetimesperweekwithweeklyyardagerangingfrom8,00013,000yards.
The16weekplanconsistsofthreeworkoutsperweek.Theprogrambeginswithafocusonaerobic
developmentandgraduallyshiftstowardshigherintensitytraining.Timetrialsarescheduledattheend
ofeachphase.Thetrainingisdesignedtopeakanathleteforafinaltimetrialorraceattheendofthe
16weeks.
Week
Training Phase
Time Trials
Prep/Beginning Base Week 1
Prep/Beginning Base Week 2
Initial Base Week 1
Initial Base Week 2
Initial Base Week 3
Initial Base Week 4
Extended Base Week 1
10
11
Build Week 1
12
Build Week 2
13
Build Week 3
14
Build Week 4
15
Peak
16
Peak
TT
TT
TT
TT
TT
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MONITORINGTRAININGINTENSITY
Anyswimmerwithlimitedtimeunderstandsthevalueofmakingeveryworkoutcount.Thismeans
monitoringnotjusttrainingvolume,buttrainingintensity.Althoughmanymultisportathletesuseheart
ratemonitorswhilerunningand/orpowermeterswhilecycling,thissameequipmentisimpractical
whileswimming.Sohowcanyoueffectivelymonitoryourtrainingintensityinthepool?Thesimplest
answeristoturntothetriedandtruepaceclockorstopwatch.Buteffectiveuseofthepaceclockfirst
requiresdeterminingyourtrainingpacezones.
Todetermineyourpacezones,wefirstneedtofindyourlactatethresholdpacei.e.,whatiscommonly
calledyourTpace.Thinkofthelactatethresholdasthedividinglinebetweenaerobicandanaerobic
effort.Importantly,thisisyourracepaceforsprintdistancetriathlonsand(forexperiencedracers)
Olympicdistanceevents.
DETERMININGYOURSWIMMINGPACEZONES
TheeasiestwaytofindyourTpaceistoswima1,000ydor1,000mtimetrial(TT)ataraceleveleffort.
ThismeansyoushouldgointotheTTwellrestedandreadytogiveityourall.Recordyourtimeforthe
TTandthendividethattimebytentofindyourpaceper100.Writethisnumberinthetablewhereit
saysTpace.Fromthere,calculateyourpaceintheothercellsoftherightcolumnbyaddingor
subtractingthenumberofsecondsindicated.
TrainingIntensityZones
Intensity Zone
Swim Pace (time per 100)
ZONE 1
Recovery
Very easy effort
*pace for warm up, cool down, recovery
ZONE 2
T-pace + 10 seconds
Extensive Endurance
*aerobic base pace
ZONE 3
T-Pace + 5 seconds
Intensive Endurance / Tempo
*aerobic tempo pace
ZONE 4
T-Pace
Sub-Threshold / Muscular Endurance
*sub-LT threshold pace
ZONE 5A
T-Pace
Super-Threshold / Lactate Threshold
Endurance
*super-LT threshold
ZONE 5B
T-Pace 5 seconds
Anaerobic Endurance
ZONE 5C
Anaerobic Capacity / Power
All out effort
Thecolumnontheleftfeaturesthesevenpointscaleandnomenclaturetypicallyusedtomonitor
heartratewhilerunningorcyclingi.e.Zone1throughZone5c.Thecolumnontherightprovides
theequivalentswimmingpacezone.
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Forexample,letssayJohnswimsa1,000ydTTin15minutes.Thistranslatesintoapaceper100yards
of1:30.ThiswouldbethepacehewouldswimforsetstargetingZones45a.ForsetstargetingZone3,
hispacewouldbe1:35per100.Hispacewouldbe1:40forZone2,and1:25forZone5b.
NotethatZone1doesnthaveaspecificpace.Zone1isaneasyeffortandisusedforwarming
up/coolingdownandrecoverybetweenhardersets.Zone5calsodoesnthaveaspecificpace.Zone5c
correspondstoalloutsprintingeffortsofshortdistanceswherepaceisirrelevant.
Keepinmindthatforthecalculationsofyourswimmingpacezonestobeaccurate,theresultsoftheTT
needtorepresentaraceleveleffort.Inmyexperiencecoachingswimmersofdifferentlevels,Ihave
foundthata500TToftenworksbetterforthoseswimmerswhoareunaccustomedtoracinglonger
distances.Insuchcases,youcanfindyourpaceper100basedontheresultsofa500TT.
Onceyouvedeterminedyourtrainingzones,thenyouwillhaveawaytogaugetheintensitylevelat
whichyoureswimming.Thiswillallowyoutobetterpinpointyourworkoutstoachieveparticular
trainingeffects.
USINGANDADJUSTINGYOURPACEZONES
Theworkoutinstructionsinthistrainingprogramwillrefertointensitylevelsbyzone,e.g.Zone2,Zone
3,etc.
Thetrainingplandesignatesperiodictimetrials.Recordyourtimeforthese(e.g.inachartliketheone
below)andadjusttrainingpacezonesasneededbasedontheresults.
TimeTrialLog
Date
Location
Distance
Time
Comments
Usethecommentssectionofthelogtoindicateyourwarmupandotherpertinentfactors(e.g.amount
ofsleep,meals,etc.).
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GRADEDSWIMTEST
Insteadofatimetrial,another(andoftenmoreaccurate)waytodetermineyourpacezonesistousea
gradedswimtest.Thisprotocolismoreinvolvedandrequiresthatyouhavesomeonepoolsidewhocan
recordthedataandtimeyoursendoffs.Youmaychoosetosubstitutethisforanyofthetimetrials
indicatedinthetrainingplan.
Protocol:
1. Warmupthoroughlybeforebeginningthetest.
2. Thetestconsistsof100yd/mrepeatswith20secondsinbetween.
3. Swimthefirst100ataveryeasypace.
4. Attheendofeach100,countyourpulseatyourcarotidarteryfor10seconds.
5. Theassistantrecords:
a. heartrate
b. ratingofperceivedexertion(seeBorgscalebelow)
c. timeittookyoutoswimthe100
(Seechartforrecordingdataonnextpage.)
6. Leaveforthenext100ydswimattheendofyour20secondrestperiod.
7. Increaseyourspeedoneach100sothatyourtimedecreasesby23seconds.
8. Repeatuntilyoucannolongercontinue.
9. Cooldownwhenfinished.
BorgRatingofPerceivedExertionScale
6
Noexertionatall
7
Very,verylight
8
9
Verylight
10
11
Light
12
13
Somewhathard
14
15
Hard
16
17
Veryhard
18
19
Extremelyhard
20
LTgenerallyoccursintherangeof1517forthefitathlete
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SwimGradedExerciseTestinPool
Athlete:
Date:
*Noteventilatorythreshold(VT)nexttotheminuteatwhichitoccurs.
100
Time(seconds)
HeartRate(BPM)
Comments:
Exertion(RPE)
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SWIMMINGDRILLS
CATCHUPDRILL
Haveyouevernoticedhowthefasterboatsarethelongerboats(thinkarowingteamsracingshell
versusafishermansrowboat)?
Thesamephysicsthatapplytobuildingafastracingboatapplytothehumanbodymovingthroughthe
water.Thecatchupdrillwillhelpyoufocusonmaintainingalongbodyinthewater.
Todothedrill,maintainyournonstrokingarminfrontofyouinitsinitialextendedposition.Thenwait
untilthestrokingarmcatchesupwithyourextendedarmbeforetakingyournextstroke.
Thiseffectivelyslowsdownyourswimming,andallowsyoutofocusonstrokingwithonearmatatime.
Butmoreimportantly,itshiftsyourcenterofgravityforwardabittogiveyouamorebalancedbody
position.Inaddition,itgivesyoualongerprofilemorelikearacingshellthanabarge.
Forswimmerswhohaveatendencytorushthroughtheinitialextensionphase,aimforacatchup
whileswimmingatyouraerobicbasepacetoingrainthislongerbodypositionintoyournewhabits.
FISTSDRILL
Insteadofswimmingwithpaddles,thefistsdrillismorelikeswimmingwithantipaddles.Justasthe
nameimplies,closeupyourhandsintofistsandswim.
Ifyoufeellikeyouarentgettingveryfar,remembertokeepyourelbowhighduringthepullphaseof
thestroke.Letyourarmseekouttheoptimalpositionthatgripsthewaterandprovidesthemost
power.
Ifyouhaveatendencytodropyourelbowandletyourarmslipthroughthewater,thisdrillwillprovide
thefeedbackyouneedtodevelopabetterfeelforproperarmpositioningduringyourstroke.
FINGERTIPDRAG
Thisdrillallowsyoutoworkontherecoveryportionofthestroke.
Asyouliftyourarmoutofthewaterfortherecovery,imagineastringtiedtoyourelbow.Keepyour
armrelaxedandletthisimaginarystringliftyourarmbyyourelbowandcarryitaroundtotheentryof
yournextstroke.Thisisthebasicideaofhowthebentarmrecoveryshouldfeel.
Thefingertipdragdrillprovidesyouwithmorekinestheticfeedback.Todothedrill,letyourfingertips
skimacrossthesurfaceofthewaterduringtherecoveryphase.Thiswillhelpyougainabetterfeelfor
thecorrectpositioningofthebentarmduringrecovery.
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THUMBTOTHIGHBRUSH
Thelastthirdofthestrokegeneratesthemostpowerandpropulsion.Thus,agoodfollowthroughis
crucialtoapowerfulstroke.Thisdrillhelpsreinforcefullextensionofyourarmattheendofthestroke.
Simplybrushyourthumbagainstthesideofyourthighasyoufinish;thiswillgiveyouatargetforwhere
yourhandshouldbefinishingnamely,byyourthighwitharmextended(ratherthanpullingoutearlier
byyourhip).
ROTATING,ORSIDETOSIDEKICK
Freestyleandbackstrokearebothsidetosidestrokesinthattheswimmerrotatesalongthespineof
thebody.Thiskickalsodoublesasatypeofdrillinsofarasitdevelopsbodyrollalongthisaxis.
Thekickisdonewithoutaboard;finsareencouraged.Startofflyingononesidewithyourbottomarm
extendedaboveyourheadandyourtoparmatyourside.Kickaboutsixtimes;thentakeastrokeand
rotatetotheotherside.Repeat.
Withthiskick,youareeffectivelyfreezingyourstrokebottomarminextendedentryposition,toparm
inextendedfollowthroughpositionwhileyoukick.Asyoutakeastroketorotatetotheotherside,
focusongraduallyacceleratingfromthebeginningtoendofthatstroke.Finishwithanicesnapofthe
hipsasyourollthebody.
Whenyouarecomfortablewiththebasicrotatingkick;thenaddascullingmotionwithyourbottom
arm(i.e.thearmextendedintheentryposition).Scullbymediallyandlaterallyrotatingtheforearm.
Sculptthewaterwithyourhand.Aftersixkicks,movefromthescullingmotionintoyourstroketoroll
ontotheotherside.
FASHIONMODELBACKSTROKEKICK
Aneffectivebodyrollcanalsobeachievedbypracticingbackstroke.Forthisdrill,youarekickingon
yourbackwithbotharmsdownatyourside.Usefinsifyouhavethem.Whilekicking,moveone
shouldertoyourchin,allowingyourbodytorolltotheside.Thendothesametotheotherside,
rotatingfromsidetosidealongyourspinalaxis.
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PREPARATION/BEGINNINGBASEPHASE
TWOWEEKS
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PREPARATION/BEGINNINGBASEPHASE
Thistwoweekperiodisdesignedtoreintroducetheswimmertostructured
workoutsafteratransitionoractiveoffseasonperiod.Emphasisinthe
workoutsisplacedonformandendurance.
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PREP/BASEWEEK1:9100YARDS
PREP/BASEWEEK1,WORKOUT1:3000YARDS
Warmup:200free,200nonfree,200kick
Rotatingkick/swim:8x50*with15secondsrestinterval(*25rotatingkick,25free).Focusonlong
bodyandbodyroll;stretchoutthestroke.
Aerobicbase100s:12x100freeinZone2with15secondsrestinterval.Focusonasteadybase
pace.100easybackstrokewhenfinished.
Quickkicks:12x25fastfreestylekickwith30secondsrestinterval.Focusonquickturnoverofkick
torecruitfasttwitchmusclefibers.
Aerobicbasepull:300pullinZone2with25secondsrestinterval.Focusonbodyrollandbreathing
toalternatesides.Ifyoufeelcomfortablebreathingeverythreestrokes;thentrytoextenditto
everyfivestrokes.Optional:Dobackstrokepulleveryfourth25.
Cooldown:200easy
Rotatingkickwithsculling:5x50rotatingkickwith30secondsrestinterval.Focusonsculling(i.e.
forearmrotation)withextendedarmwhileonthatsidekicking.
Aerobicbasedivided250s:5x250*with30secondsrestinterval(*100freeinZone2,50
backstrokeinZone12,100freeinZone2).
Aerobicbasekick/pull:200kickalternatefast/easyby25;200pullinZone2withbilateralbreathing
(paddlesoptional);30secondsrestinterval.Repeat.
Cooldown:200easy
Warmup:150free,150nonfree,150free,150kick
Aerobicbasedescendingladder:400inZone2;50catchupdrill;300inZone2;50catchupdrill;
200inZone2;50catchupdrill;100inZone2;50catchupdrill.Allwith15secondsrestinterval.
Aerobicbase100kickswithfins:5x100kickinZone2with20secondsrestinterval.Usefins
withoutaboard,andkeepalong,streamlinedpositionedwhilekickingonyourback.
Basepullwithbackstroke:200pullinZone2withbilateralbreathing;15secondsrest;100
backstrokeatrecoverypace(i.e.Zone1).
Formcounts:8x25freeforformnotspeedwithrestintervalasneeded(1530seconds).Count
yourstrokesoneach25.Seehowlowyoucangetthatcount.Focusonbeingmorestreamlined(off
thewallandwhileswimming).Glideandstretchoutyourstroke.
Cooldown:200easy
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PREP/BASEWEEK2:8600YARDS
Warmup:300free,100back,100breast,100kick
Longswimfartlek:Swim1,500continuously,repeatingthefollowingpatternforthedurationofthe
swim:25easyfree,25moderatefree,25fastfree,25easybackstroke.
Quickkicks:12x25fastfreestylekickwith30secondsrestinterval.Focusonquickturnoverofkick
torecruitfasttwitchmusclefibers.
Cooldown:200easy
Warmup:300free,100back,100breast,100kick
Fistdrill50s:8x50*with20secondsrestinterval.(*Swimwithhandsclosedinfistduringthefirst
25ofeach50.Focusonkeepingtheelbowhighandfindingthemosteffectivepositionforyourarm
duringthepullphaseofyourstroke.Openupfistandswimnormallyforsecond25ofeach50.
Focusonkeepingelbowhighandbuildinguponthepositionyoufoundduringthefistsdrill.)
Mixedstrokedescendingladder:150freeinZone2;25secondsrest;100backstrokeinZone2;20
secondsrest;50breaststrokeinZone2;15secondsrest.Repeat4times.
Fast/easykick50s:8x50kick*with15secondsrestinterval.(*Alternatefast/easyby25.)
Aerobicbasepull:200pull*inZone2.Focusonbodyrollandbreathingtoalternatesides.Ifyou
feelcomfortablebreathingeverythreestrokes;thentrytoextendittoeveryfivestrokes.
(*Optional:Dobackstrokepulleveryfourth25.)
Cooldown:200easy
PREP/BASEWEEK2,TIMETRIAL:2400YARDS
TT#1:Recordyourtimeandusetodetermineyourpacezones(seeinstructionsprovidedearlier).
Warmup:200swim,200kick,200pull
1,000TimeTrial:8x50(25drill,25build)with15secondsrestinterval,100backstroketostretch
out.1,000TTGivethisyourmaximumeffort!Recordtime.100easy.
Cooldown:200easy
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INITIALBASEPHASE
FOURWEEKS
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INITIALBASEPHASE
Thisfourweekperiodfocusesonbuildingtheaerobicfoundationforlater
training.Emphasisintheworkoutsisplacedonenduranceandspeedskills.
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INITIALBASEWEEK1:11,700YARDS
INITIALBASEWEEK1,WORKOUT1:3700YARDS
Aerobicbase300s:6x300freeinZone2with30secondsrestinterval.Focusonasteadybasepace.
100easybackstrokewhenfinished.
Rotatingkick/swim:12x50*with15secondsrestinterval(*25rotatingkick,25free).Focusonlong
bodyandbodyroll;stretchoutthestroke.
Aerobicbasepull/kick:200pullinZone2withbilateralbreathing(paddlesoptional),15seconds
restinterval,100kickinZone2,15secondsrestinterval.Repeat3times.
Cooldown:100easy
Backstrokebodyrolldrills:8x25*with20secondsrestinterval.*Odd25sarebackstrokekickwith
fashionmodeldrillwhilekicking,keeparmsdowntoside,moveshouldertochinasbodyrotates
alongcenteraxis.Usefins,ifyouhavethem.*Even25sarenormalbackstrokeswim.
AerobicbasemockIM100s:16x100*inZone2with20secondsrestinterval(*25free,25back,25
breast,25free).
Aerobicbasekick:400kickinZone2.Finsareusefulfordevelopingankleflexibility.
Catchupdrill50s:12x50*with20secondsrestinterval.(*Catchupdrillforfirst25ofeach50.Fast
freestylewithoutbreakingformforlast25ofeach50.)Focusonglidingandstretchingoutstroke.
Longbasepull:500pullinZone2withbilateralbreathing.Focusonbodyrollandbreathingto
alternatesides.Ifyoufeelcomfortablebreathingeverythreestrokes;thentrytoextendittoevery
fivestrokes.
Cooldown:200easy
Streamline25s:12x25freewithrestintervalasneeded(1530seconds).Focusonstreamliningoff
thewall.Kickinstreamlinepositiontogetasmuchdistanceasyoucanunderwaterbeforecoming
upandstartingtoswim.Focusonglidingandstretchingoutyourswim.Optional:Substituteother
strokesasyoufocusonstreamliningoffthewall.
Basetempo75s:75freeinZone3,10secondsrestinterval,25easynonfreeforrecovery,20
secondsrestinterval.Repeat16times.
Aerobicbasepulls(300s):4x300pullinZone2with25secondsrestinterval.Focusonbodyroll
andbreathingtoalternatesides.Ifyoufeelcomfortablebreathingeverythreestrokes;thentryto
extendittoeveryfivestrokes.Optional:Dobackstrokepulleveryfourth25.
Cooldown:200easy
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16WEEKSWIMTRAININGPLAN

Prep/Beginning Base Week 1

Prep/Beginning Base Week 2

Initial Base Week 1

Initial Base Week 2

Initial Base Week 3

Initial Base Week 4

Extended Base Week 1

Extended Base Week 2

Extended Base Week 3

Extended Base Week 4

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