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By David Pyne

Sports Physiologist, Australian Institute of Sport

(Reproduced from The Swimmer, Jan/Feb 2001, Issue 6)

For the younger age group swimmers still develop9ing their skills and techniques, the physical conditioning (or fitness training program) is an important but secondary consideration. As the age group swimmer matures the emphasis and time commitment to the training program naturally increases. Even at the beginner level, the training program normally consists of both shorter faster intervals (speed work) and longer slower intervals (endurance work).

Speed work is designed to develop the anaerobic energy system. Shorter faster intervals or sprints are completed in short sets such as…

10x25m (fast) swim through to 50m on 1:30 cycle

8x50m as 25m fast/25 easy alternating with 25m easy/25m fast on 1:30 cycle

4x75m accelerations (mod, firm, hard by 25m segments) on 2:00 cycle

The total distance for sprint sets for beginners should be between 200 and 400m with longer rest intervals permitted both between and within sets. At all times good technique should be used and swimmers should be encouraged to count the strokes required to complete each effort. Swimmers with poor technique generally take several more strokes to complete a lap than their counterparts with good technique. When swimmers start to tire, the number of strokes can increase by two to three strokes per 50m.

Endurance training is designed to develop and maintain the aerobic energy system. This work is completed using continuous overdistance swims or longer slower interval sets. Some examples of this type of work for beginning swimmers are…

400m Freestyle straight on 8:00

600m Freestyle/Backstroke (x100’s) on 12:00

800m Freestyle straight on 20:00

The total distance for endurance sets should be 600-800m. As these workouts are less strenuous than the speed sessions, it is possible to swim these more frequently. Endurance workouts provide an excellent base of general fitness and should be completed throughout the training season. Similar to the sprint or speed work swimmers should swim all endurance work with good technique and skills. Slower endurance training is where good technique is learned and reinforced. A sign of good swimming is for even pace in all distance or endurance work and ideally there should be no more than two seconds difference between any 100m split in the same stroke.

For most beginning age group swimmers, it is usual to start with three or four sessions per week each of about one hour’s duration. This equates to about 1000-2000m in total distance for each session. After several weeks, swimmers can typically handle an increase of one or two sessions per week, and an increase from 1000-2000m in distance. This frequency of work is normally compatible with the school timetable, and can be increased during the summer holidays when more time is generally available.

Each training session should start with a warm-up. This typically consists of some easy paced swimming and warm-up drills before the main set(s) are completed. A short "swim-down" of 100-200m should be completed at the end of training. Skills and technique work including drills, pulling and kicking can be used at any time through the workout. The main objective is for each swimmer to learn, develop and master each of the four swimming strokes as well as the skills of starting (dive start), turning and finishing, pulling and kicking. Some experienced coaches suggest that all younger swimmers should be trained like IM (Individual Medley) swimmers who have to be proficient in all the strokes. A set such as 4-6x200m IM will readily indicate which younger swimmers have the skills and ability to advance to the next level of training.

Interval training forms the basis of the modern swimming training program. Although there is a place for a single overdistance (continuous) swims – e.g. 400-2000m – the majority of training sets and sessions consist of intervals. An interval style training set consists of several variables including … the number of intervals (efforts) – the distance (m) of each interval – the rest period after each interval (sometimes known as the work:rest ratio) – the pace of each interval (intensity or effort – and the type of swimming uses (Freestyle, Backstroke, Butterfly, Breaststroke, Individual Medley, Pull, Kick, or Drill).

As an age group swimmer matures and improves his or hers level of swimming, the volume and intensity of training can be gradually increased. It is recommended that only small 5-10% increases be made at any one time. A common mistake is to increase training loads too quickly which can lead to excessive fatigue or even injury. Swimmers at the intermediate level should be completing 4-5 training sessions per week with distances of 2000-3000m. Training programs start to diversity, the swimmer should be competent in all strokes, and be able to hold different paces according to the coach’s program.

Younger swimmers at an intermediate level should be able to complete the following type of workouts…

16x100m Freestyle on 1:45 to 2:00

12x50m Butterfly on 1:10

12x100m Backstroke on 2:00

12x100m Breaststroke on 2:10

For advanced but still relatively young age group swimmers (10-11 years of age) the number of sessions can increase to five or six per week. Each session would typically last 1-1½ hours equating to 3000-4000m in distance. Again sprint sessions would consist of repeat 25, 50, 75 and 100m intervals for a total of 400m per set. Overdistance or continuous swims of 800-1600m should be included. Higher quality interval training using a combination of 50-200m efforts will stimulate improvements in both speed and endurance.

Younger swimmers at the more advanced level should be able to complete the following type of workouts…

20x100m Freestyle on 1:30

16x100m Backstroke on 1:40

12x100m Breaststroke on 1:50

6x200m Individual Medley on 3:45

In all cases, advancement between groups should be undertaken on an individual basis. Swimmers will mature at different rates and the early maturers may need to advance before the late maturers. Advancement should occur when the swimmer has mastered the skills and techniques at their current level and are comfortably coping with the frequency, volume and intensity of training. Once a swimmer progresses to a higher level or squad, it is good practice to continually work and refine those drills and skills acquired at the more basic levels.

Good fundamentals must be worked and reworked throughout a younger swimmer’s career.

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