This note and the following questions are received from a coach just North-west of London, England.
“I coach on a voluntary basis and have a passion to ensure I give the very best to my swimmers and ensuring that they arrive at the championships in March in the best form they can. All help and guidance is gratefully received.”
Question #1. Variable Speed swimming Distances/ Efforts- Does that mean to use all energy systems ? And would any of the sets be at or near race pace? I have perviously planned my season using Counsilman and Maglishco reference books and am therefore familiar with EN1, En2, En3 and so on.
Answer #1. Variable speed focuses on the ability to change speeds at will, to never over train either the fast twitch or slow twitch muscles. Throughout the season you will see Race Pace added into sets, especially the months during taper. Changing the effort during sets increases work load and the aerobic capacity quicker than grinding out yardage. The mechanics of strokes have changed a lot as well as training methods. This as is evident by the amount of speed at the USA High School Level. Swimming is finally following the lead by track coaches to train athletes for a specific event. Training yards or short course meters is key to training speed and puts more emphasis on starts, turns and momentum. Take what you need from Counsilman and Maglishco as they have obviously helped swimming more than I can give them credit for in this newsletter. We all learn from the past just don’t get stuck in it.
Question #2. Legs – Yardage at 50%, does that mean, if say for example I had a total distance of 3000m for the session 1500m should be legs only? Also does the phrase mix it up, shown on Monday of week 1 apply to everyday with legs at 50%?
Answer #2. Do the best you can to have 50% of kicking a day during the first part of the season. It is hard to write in and motivate the swimmers to do this but they will taper better and have more speed for all events. As you know the legs muscles are big and require more training than coaches think. I’ll take less yardage and more kicking any day. Do the best you can to be creative and do lots of variable speed to increase the aerobic gains from kicking.
Question #3. Basic Format – Alternating upper body and lower body by Set. Would that mean one set pull, one set of legs?
Answer #3. Yes, or just a swim set alternating with a kick set. Swimmers don’t kick as much as they should and will focus on upper body work during a swim set, so I use a swim set for upper body and pulling is great also. Work in what is best for the talent you are training.
- by Brad Burget, Author of Faster Swimming and writer/coordinator of the Faster Swimming Weekly Workouts