by Dr. Paul Hutinger
Question: What training program would help me with my 50, 100 and 200 events?
Answer: the type of training you do will dictate which energy source is developed. Distance training (short rest sets of 10x200 or 4x500 will increase the aerobic energy system, and sprint training (20x25 on 30-45 sec) would train the anaerobic energy system, as would sets of 5x100 @ 8 min (95% effort and recommended only once a week).
To develop a specific energy system, swimmers must train as close to the speed and intensity of swimming that he/she will do in their competitive events or little or no benefit will be derived.
Immediate energy stored in the muscles will last for 35 sec, or for anaerobic stores, from 40 sec to 1 1/2 minutes. Overdistance and short rest repeats can result in a lowering of the anaerobic system within the muscle, thus your 50 and 100 sprints could be slower. You cannot expect an Indy formula car to perform well in a race designed for a top fuel dragster.
Glenn Woodsum, 53, Tallahassee, is an example of a swimmer who changed the standard distance workout his Masters group was doing to one that specifically trains him for sprints. Best times SCY--50 free/23.94; 100 free/52.53; 200 free/1:58.71, SCM--50 free/26.25; 100 free/58.40; 200 free/2:15, LCM--50 free/26.95; 100 free/1:00.20
Some of these are life time bests, including a drop of 2.2 seconds on a 100 free. He maximizes his training for freestyle events of 50, 100 and 200's. His workouts have the following basic design, for 3000 yards:
Last year he did one meet on each course, with 8 weeks of conditioning at anaerobic threshold before starting his specificity program. Six weeks before a meet, he tapers with 200 yds less per week. Four weeks before the Orlando SCM meet, he did extra kicking (2x100, 2x75, 2x50) that he felt helped his performances.
Woodsum doesn't check his heart rate but uses perceived exertion and pace times for intensity of effort. He does not use fins or zoomers. In the past, he has used weight training, but now, he feels his speed work maintains a good strength level. He does work on efficiency of strokes by swimming 25's with the fewest strokes he can, applying maximum strength on each stroke (very exhausting, but looks easy). He does as few as 10 strokes/25 yards. Elite swimmers such as Jon Olsen, Biondi and Popov (26 strokes/50m) maximize distance per stroke, which gives the appearance of swimming easy and relaxed.
In summary, if you swim 50, 100, and 200 events (lasting up to 3 minutes), maximize your performance with a program that gives your anaerobic energy system specific training.
Anyone wanting additional information, or having personal questions, please send a large SASE to: Dr. Paul Hutinger, 1755 Georgia Ave NE, St. Petersburg FL 33703. You can e-mail me at phut@usms.org.